Food With Fat And Protein No Carbs


Foods with fat and protein but no carbohydrates take center stage for healthy eating. Carbohydrates can be one of the most detrimental for many diets as they can cause rapid weight gain when consumed in excess. Outlined below are examples of a few healthy foods with fat and protein but no carbohydrates.

Food With Fat And Protein No Carbs

1. Low-fat plain Greek yogurt

greek yogurt
Top your Greek yogurt with some nuts for an added boost of protein. 

Plain Greek yogurt is creamy and has a slightly tangy or sour taste. You can enjoy it on its own with fruit and nuts or use it as a substitute for sour cream on tacos. Greek yogurt also makes a good base for dressings, smoothies, and other recipes requiring milk or cream, says Cesar Sauza, a registered dietitian with AltaMed Health Services.

One cup of plain, nonfat Greek yogurt contains:

  • 95 calories
  • 9.7 g of carbohydrates (3.5% DV)
  • 16 g of protein (32% DV)

2. Almonds

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Almonds are a quick and easy snack. 

Almonds may be high in calories, but they are also a great source of unsaturated fat, which can help lower cholesterol. Sprinkle them on top of oatmeal or pair them with cheese and raw vegetables for a snack.

One ounce of almonds contains:

  • 164 calories
  • 6 g of carbohydrates (2% DV)
  • 6 g of protein (12% DV)

3. Sunflower seeds

trail mix healthy nuts raisins seeds
Make a healthy trail mix with nuts and seeds. 

Like almonds, sunflower seeds are high in calories and rich in healthy fats, which makes them filling, Sauza says. They also add a crunchy texture to salads, yogurt, or sprinkled on top of fruit as a snack.

One-fourth cup of sunflower seeds contains:

  • 208 calories
  • 5 g of carbohydrates (1.8% DV)
  • 6 g of protein (12% DV)

4. Canned tuna

Tuna salad
Use Greek yogurt instead of mayonnaise in your tuna salad for added protein. 

Tuna is a good source of heart-healthy omega-3 fatty acids, Sauza says. Eat it with chopped vegetables, like tomato, onion, cilantro, and peppers, or by itself with a little bit of lime and salt. 

One can of tuna contains:

  • 121 calories
  • 0.1 g of carbohydrates (0% DV)
  • 27 g of protein (54% DV)

5. Salmon

Salmon is a delicious dinner high in protein. 

Salmon has essentially no carbohydrates and is also a good source of vitamin B12. Grill or oven-bake salmon and serve with roasted veggies for a hearty meal. Alternatively, you can buy smoked salmon at the store to eat plain or add to salads.

Three ounces of salmon contains:

  • 108 calories
  • 0 grams of carbohydrates (0% DV)
  • 17 g of protein (34% DV)

6. Eggs

Make an omelette for a high-protein, low-carb breakfast. 

Eggs are packed with nutrients and they’re incredibly versatile. Scramble them with veggies for breakfast or hard boil them to keep in the fridge for snacks.

One egg contains:

  • 78 calories
  • 0.5 g of carbohydrates (0% DV)
  • 6 g of protein, which is about (12% DV)

Role of protein and carbohydrate in the diet

A low carb, high protein diet may offer several benefits, including:

  • Weight loss: There is some evidence to suggest that a low carb, high protein diet may facilitate weight loss. This result is due in part to protein helping people feel fuller with less food. However, the results will vary depending on various factors, including calorie consumption and amount of exercise.
  • Maintain weight loss: In addition to facilitating weight loss, a high protein diet may help people maintain a lower body weight.
  • Body Composition: Body composition refers to the percentage of fat, bone, water, and muscle in the human body. Research suggests that diets high in protein may improve body composition.
  • Blood Sugar: A 2019 study looking at a reduced carbohydrate, high protein diet for people with type 2 diabetes notes that this way of eating improved average glucose levels.
  • Heart Disease: Low carbohydrate diets may have a beneficial effect on factors that contribute to heart disease. However, more research is necessary to establish the long-term effects of a low carb diet on heart health.
  • Bone health: A 2019 meta-analysis highlights that eating more protein than the average recommended daily allowance can reduce the risk of hip fracture and loss of bone mineral density in older adults.

Low-Carb and Keto Diets: Which One Is Right for You?

We’re breaking down the distinctions between each diet so you can pick the right one for your nutrition needs

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MAR. 25, 2021   4 MIN. READ

The ketogenic diet, better known as the keto diet, is a popular style of eating that restricts carbohydrates — but it’s by no means your average low-carb diet. While low-carb and keto diets overlap in a few key ways, from their potential health benefits to the foods they discourage, they vary significantly.

We spoke with Pamela Nisevich Bede, a registered dietitian for ZonePerfect and medical manager for Abbott’s scientific and medical affairs team, about low-carb and keto diets. Here are the insights she shared, as well as some tips to consider if you’re looking to try either of these diets. 

What Is a Low-Carb Diet?

Carbohydrates, proteins and fats are known as macronutrients — they provide calories for the body and are needed in larger amounts than micronutrients, which are primarily vitamins and minerals. Many eating plans, including keto and low-carb, involve emphasizing or restricting certain macronutrients.

“Technically, any eating style recommending less than 45% of calories from carbs can be considered low carb,” Nisevich Bede began, “but many research studies home in on approximately 10% to 25% of calories coming from carbs.”

A low-carb eating plan replaces the calories you’d normally get from carbs with protein-rich foods and certain fats.  While the exact distribution of calories varies from plan to plan and person to person, an example of a low-carb macronutrient breakdown might include 10% to 25% of calories from carbs, 40% to 50% from protein, and 30% to 40% from fats. The emphasis on protein provides you with energy and supports appetite control and muscle health.

“Some of the protein in the diet may be used to make glucose for energy,” she explained. “If you’re on a lower-calorie plan, watch out for signs of fatigue or muscle soreness.”

How Is the Keto Diet Different From Other Low-Carb Diets?

While Nisevich Bede noted that people tend to use the terms interchangeably, the keto diet is very different than traditional low-carb diets in terms of its macronutrient breakdown.  It requires you to get 5% to 10% of your calories from carbs, 15% to 30% from protein, and at least 70% to 80% from fat — that’s nearly twice as much fat and half as many carbs as what typical low-carb diets recommend.

“A ketogenic diet highly restricts carbohydrate intake, and it’s purposely high in fat,” she explained, “while a low-carb diet focuses on moderate protein and moderate fat.” The keto diet outlined here is for the general consumer and is not therapeutic, she continued, with the ultimate goal being to promote ketosis — a natural metabolic process in which the body burns fat for fuel. Ketosis begins once the body’s glycogen stores are depleted.

How to Decide Which Eating Style Is Right for You

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Before recommending either diet to a client, Nisevich Bede considers their individual health status and lifestyle and nutrition habits. “Any diet change takes work,” she explained, but because typical low-carb diets offer more variety than a keto diet, such as plan might be easier to follow for a longer period of time.

If a client needs to lose a significant amount of weight, she suggests they consider the keto diet. But first, she challenges them to think about the high-fat foods that are consistent with a ketogenic diet, and whether they like those foods enough to eat them for a long period of time. “If you don’t, you’re not going to adhere to the plan,” Nisevich Bede said.

She also noted that it can be difficult to build muscle while following a ketogenic diet because of its low protein intake, as compared to other low-carb diets. If you are pregnant, lactating or have complex health conditions, keto is probably not suitable for your nutrition needs, she continued. “Anyone considering a change should talk to a doctor or registered dietitian before embarking on a restrictive diet.”

A ketogenic diet highly restricts carbohydrate intake, and it’s purposely high in fat, explained, while a low-carb diet focuses on moderate protein and moderate fat.

Pam Bede, MS, RD, Medical Manager at Abbott

Tips for Trying a Low-Carb or Keto Diet

Staying on track with a new diet can be challenging. Here are some tips that may help you adhere to a low-carb or keto diet.

1. Have a plan in place. “Our world of on-the-go and convenience foods offers a plethora of high carb options but isn’t always supportive of either of these diets,” said Nisevich Bede. She recommends setting time aside for meal planning and prepping to ensure your plate  stays within the recommended macros.

2. Be patient. It takes three to five weeks to transition to the ketogenic state, she explained, and you probably won’t feel great during this time. Give your body time to adjust, understanding that this new approach to eating will be difficult. Once you get used to the lower intake of carbs, your appetite will decrease.

3. Track your food. For at least the first two weeks of a new diet, use an app to track your food and macronutrient intake. “To do it right, you have to pay attention to what and how much goes into your body,” said Nisevich Bede.

4. Consider a supplement. With a low-carb or keto eating plan, you might miss out on fiber and certain micronutrients. Talk to your healthcare provider about adding a fiber supplement and multivitamin to your daily routine.

5. Choose the right foods. “Prioritize nutrient-dense leafy greens, high quality proteins, and sufficient electrolytes and fluids.  Eat more  unsaturated sources of fat from plants, nuts, and seeds and less saturated fat from animal sources when possible.  ” Even with its emphasis on fats, she said the keto diet still promotes significant fat loss.

6. Include convenient options. When it comes to foods that are naturally low in carbs, the options are a bit slim. To stick to your macros, include packaged options like ZonePerfect Keto® shakes which are designed to support your keto goals with the right macros. For a high protein option, consider grabbing a ZonePerfect Carb Wise® protein shake, with 30 grams of protein and 4 grams of carbs.

If followed correctly, both low-carb and keto diets can move you towards your health and wellness goals. However, understanding the distinctions between the two is essential to choose the right plan for your nutrition needs.

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