Can you imagine a zero carb world, in which nervous counting does not exist? There is a huge list of low carb foods. Zero carb foods are more restricted, when talking about the fruit and veggie area. But there are still over 100 choices for rich satisfying meals.
Using the no carb foods list
According to some facts, fats are the only foods that are completely zero carb. Even meats and seafood have trace amounts. The foods that are on this list contain very small amounts of net carbs – fractions of a gram. These foods are so close to zero. They are considered to be ‘no carb foods.’
The “almost” zero carb foods are a bit higher. However, a single serving from the list is still under 1 net carb.
The only warning: Track your servings. Trace amounts of carbs add up.
Tips for going zero carb
If you have decided to go low, these are the three simple tips that simplify starting a zero carb diet.
Give yourself a few days to prepare.
Check your fridge, and move any higher carb foods to the side. You should fill the space with your favorite no carb foods.
Focus on what you ARE allowed to eat.
Zero carb foods are savory and delicious, so you will not feel like you are depriving yourself.
Have fun. Try new things.
Eating foods with no carbs, means that you are cooking more often. A good way to build positive associations, is by having some fun with your food.
No carb food labels
Many food labels list foods as having zero carbs. If the food has less than one gram of carbs, then the labeling laws give a permission to food companies to print “zero grams” on the label.
Common examples of this situation are: sugar substitutes, cheeses, eggs and spices. If you are being extra cautious, count them as.5 net carbs per serving.
List of no carb foods
The foods below possess zero carbs, and are based on the National Nutrient Database published by the US Department of Agriculture.
Zero carb meat
This food is rich in protein and vitamins. Most of the natural meats have zero carbs. Packaged, cured and processed meats (sausage, hot dogs, deli meat, bacon, etc.) contain some carbs because of the added flavoring, preservatives or starchy binders. Remember to check the labels.
These natural meats have no carbs:
- Beef
- Veal
- Lamb
- Pork
- Fowl (turkey, chicken, duck, goose, hen, quail)
- Organ Meats (brains, tongue, liver, heart, kidneys)
- Game Meats (venison, bison, ostrich, caribou, elk)
- Exotic Meats (such as ostrich and emu)
Zero Carb Seafood
Fresh (unprocessed) seafood is zero carb:
- Cod
- Flounder
- Sole
- Haddock
- Halibut
- Sardine
- Swordfish
- Tuna
- Trout
- Salmon
- Catfish
- Bass
- Crab
- Shrimp
- Lobster
- Squid
- Oysters
- Mussels
- Clams
Zero Carb Dairy
- Butter
- Whipped Cream (check each label)
- Heavy Cream (check each label)
There is a possibility to find zero carb cheese, particularly hard cheese. Most of the cheese is low carb, ranging from 0 to .5 net carbs per ounce (complete list below).
Zero Carb Seasoning
Flavoring zero carb foods makes them much more pleasant to taste. There are over 60 low carb spices to choose from, and eight of them increase the fat loss.
- Salt and Pepper
- Vinegar
- Ground Cinnamon
- Most Hot Sauces
- Pre-mixed Seasonings (check the label)
- Yellow Mustard
- Dill weed
- Chives
Zero Carb Oils and Fats
- Olive oil
- Coconut oil
- MCT oil
- Avocado oil
- Fish oil
- Animal Fats (including lard)
- Butter (particularly grass-fed)
Less healthy, yet zero carb oils:
- Mayonnaise (check each label)
- Vegetable Shortening
- Canola oil
- Peanut oil
- Sesame oil
Zero Carb Beverages
- Water
- Sparkling Water
- Club Soda
- Coffee
- Tea
- Diet Soda (watch the artificial sweetener)
Zero Carb Sweeteners
Sucralose, saccharine and stevia are advertised as no carb sugar substitutes by some companies. But, the powder and granular ones usually have trace amounts of carbohydrate fillers.
Note: Artificial sweeteners can have an effect on insulin. So, you have to watch your progress, utilize sparingly and with caution.
Zero Carb Alcohol
You have to utilize alcohol with caution. Alcohol knocks some low carbers out of ketosis for several days after drinking alcohol.
- Gin
- Rum (unflavored)
- Vodka (unflavored)
- Whiskey
- Tequila
- Scotch
(Almost) Zero Carb Foods
A single serving of these foods has less than 1 net carb. You have to measure carefully and spread your extra carbs during the day.
Almost Zero Carb Fruits and Veggies
A lot of the leafy green vegetables (spinach, lettuce, celery, kale, turnip greens) are excellent options for going zero carb. Although commonly thought of as vegetables, avocados are fruit, almost zero carb and a source of healthy fat. Raspberries are rich in fiber and are great to sprinkle over a salad or top with whipped cream.
Serving size: 1/2 cup
- Spinach .2
- Parsley .4
- Avocado .5
- Radish .5
- Lettuce .25
- Bok Choy .7
- Celery .8
Serving size: 1/4 cup
- Mushrooms .5
- Garlic (1/2 clove) .5
- Pokeberry Shoots .5
- Cabbage .5
- Asparagus (3 pieces) .6
- Coconut .5
- Yellow Squash .7
- Raspberries .7
- Cauliflower .7
- Broccoli .8
- Cucumber .9
Almost Zero Carb Dairy
Eggs are zero carb, and are ranging from .2 to 1 net carb per egg. Organic, free-range, cage-free, etc. eggs have larger yolks. This makes them lower in carbs.
- Eggs .2 to .7 (check the carton)
Almost Zero Carb Cheese
Most natural, unprocessed cheese with no added flavors or ingredients, are 0 to 1 net carb per serving.
These cheeses and net carb amounts are from FatSecret, Popular Cheeses. When in doubt, check each label.
- Serving size: 1 oz = 1″ cube = 1/4 cup grated (approx.)
- Asiago .9
- Blue .6
- Brie .1
- Camembert .1
- Cheddar .3
- Colby .7
- Edam .4
- Fontina .4
- Goats .6
- Gouda .6
- Gruyère .1
- Havarti .7
- Mexican Blend Cheese .5
- Monterey .1
- Mozzarella .6
- Muenster .3
- Neufchatel .1 to .8
- Parmesan .9
- Provolone .6
- Ricotta .8
Source: healthmagazine365.com