Usually, lowering your carb intake means upping your fat content. Carbohydrate foods, such as vegetables and grains, tend to be low in fat compared to many of the foods recommended for a low-carb diet, such as meat, seafood, eggs and cheese. However, by choosing the leanest sources of protein, you can lower your fat intake on a low-carb diet. Keep in mind that it’s still important to keep a healthy balance of protein, carbohydrate and healthy fats. Talk to your doctor about what that healthy balance is for you.
Egg White Omelet – Most of the fat in eggs is in the yolk. By ditching the yolks and just using the whites, you can make a low-carb, low-fat omelet for your morning meal. An egg white omelet made with four large egg whites, 1 cup of raw spinach and 1/2 cup of sliced mushrooms and topped with 1 ounce of provides 133 calories, 4 grams of carbs, a little over 2 grams of fat and 23 grams of protein. If you’re counting net carbs, or total carbs minus fiber, this breakfast has 3 grams of net carbs. Use nonstick cooking spray, which is virtually calorie, fat and carb free.
Chicken for Breakfast – Chicken isn’t a common breakfast food, but it’s a carb-free lean source of protein. Pair 3 ounces of skinless chicken breast with six medium spears of asparagus and half a cup of fresh raspberries on the side for a breakfast with 191 calories, 11 grams of carbs, 5 grams of net carbs, 3 grams of fat and 29 grams of protein.