A moment on the lips, forever on the hips. We live in a time where one of the biggest enemies of our health is the food we eat.
When it comes to a healthy life, you can easily fall into temptation and eat something your diet doesn't allow. Luckily, the no-carb diet combines different foods like meat, seafood, and fats.
My extensive list of the best no-carb foods will help you stick to your diet. Are there also no carb seasonings and sweeteners?
I promise you; there are many mouth-watering zero-carb foods you can't resist.
The Basics of No Carb Diet
Eating zero-carb food or following a keto diet involves cutting out carbohydrates from your daily diet. Simply put, here are the basics of the zero-carb diet.
- Eat meat, seafood, eggs, and natural fats.
- Avoid sugar, bread, pasta, rice, beans, dairy, beans, sweet potatoes, grains, sweets, and baked goods.
- Optionally you can eat low-carb foods like selected fruits, vegetables, nuts, and seeds.
- In addition to your carb restriction, you should focus on eating foods with high protein and fat.
Best No-Carb Foods
According to the World Health Organization, an unhealthy diet is the leading risk to global health. 50% of the population in the USA is exposed to a higher risk of getting a disease because they are not following a healthy diet.
The Centers for Disease Control and Prevention recommends limiting or cutting your carbohydrate intake to manage your weight and improve your health.
So if you are willing to change your life and cut your carb intake, you should make a meal plan with these best no-carb foods.
The food with zero carbs list includes meat, seafood, eggs, fats, oils, condiments, sweeteners, spices, drinks, and snacks.
Zero Carb Meat
Let's start with the most popular zero-carb food, meat. As a source of high protein, fat, vitamins, and minerals, meat is one of the best no-carb foods.
You can eat almost every type of meat.
Game meat like venison, bison, and boar contain zero net carbs. Organ meat, like kidneys, hearts, and tongs, is also recommended for no carbs or keto diet.
However, it would be best to avoid the liver because it has a carb content. In three ounces of liver meat, there is 1% carbohydrate or around 3,2 grams of carbs.
If you are a sausage lover, it's important to note that they can have low carb counts.
Zero carb fats
Your no-carb diet should be balanced. People are carnivores and lipivores.
It would be best to implement a zero-fat diet to avoid protein poisoning. Include healthy fats like butter, ghee, suet, beef tallow, lard, and duck fat in your zero-carb menu.
Overall, butter is an excellent energy source. It contains butyrate, vitamin D, K2, and A.
Grass-fed butter is rich in Omega 3 fatty acids, which may improve hormone optimization. Additionally, it contains Conjugated Linoleic Acid (CLA) that can help you in your weight loss journey.
According to ECPI University, ghee can improve your health on many levels. The general benefits of adding ghee to your zero-carb foods list are the following:
- It is naturally made, without additives, preservatives, and trans fats.
- Ghee has a high-temperature tolerance which can reduce the risks of cancer. Also, ghee has conjugated linoleic acid (CLA), which can help fight cancer.
- Ghee is a source of antioxidants and vitamins like A, D, E, and K. It contains Omega 3 fatty acids.
- Ghee can soothe inflammation.
Beef fat is one of the best no-carb foods, which might lower your cholesterol levels. Compared to the other fats, beef tallow is hypocholesterolemic.
On another note, beef tallow is a saturated fat that protects your cells from oxidation, glycation, and other cellular stressors.
Lard is rich in fatty acids, and one of the best sources of vitamin D. Eating lard as a no-carb food can help you maintain your heart healthy.
Furthermore, lard is known for containing healthy cholesterol. Thanks to the higher smoking point, you can use lard as a cooking fat.
In addition to meat and fats, seafood also qualifies as food for a ketogenic diet. Generally, seafood has high protein, vitamin B12, omega-3 fatty acids, and Iodine.
When it comes to seafood, you will have various choices. You can optimize your fat and protein intake according to your other meals. If you are getting too much fat from other no-carb foods, choose seafood with more protein and less fat.
You can add the following delicious options to your no-carb food list.
If you are doing a low-carbohydrate diet instead of no carbs, you can also eat caviar and mollusks, considered foods with almost zero-carb.
Zero carb spices
Salt is the only zero-carb spice. However, because seasonings are just a tiny part of our meals, they are safe.
Seasonings with almost zero carbs are:
- Black and white pepper
- Mustard powder
- Bagel seasonings
- Herbs de Provence
- Italian seasoning
- Curry powder
- Onion powder
- Garlic powder
I recommend using single-ingredient spices. Seasoning blends may not fit your low-carb dieting plan because they might contain added sugar. Check the nutrition facts before using the desired spice.
Hancock Regional Hospital encourages using spices with your healthy food. They recommend basil, cayenne, cumin, garlic, ginger, and rosemary, which are also keto-diet friendly.
The Leever Cancer Center adds cinnamon, oregano, and turmeric to the list of healthiest spices.
Zero carb condiments
No-carb food doesn't have to be bland. You can add flavor to your meal using zero-carb condiments such as vinegar, mayonnaise, hot sauce, liquid aminos, chili garlic sauces, and mustard.
Note that there is a difference between brands on how many carbs the condiments have. As with the spices, you should check the ingredient list before consuming. Avoid condiments with added sugars like ketchup, barbecue sauce, teriyaki, and sweet relish.
Zero carb oils
Several no-carb oils are available as an alternative to rapeseed, sunflower, and palm oil. Each of the no-carb oils provides excellent nutrition when you are cooking low-carb food.
Here is a list of oils with zero carbs and their benefits:
- Avocado oil
- Coconut oil
- Olive oil
- Extra virgin olive oil
- MCT oil
- Macadamia nuts oil
The no-carb sweeteners are also recommended for people with blood sugar problems.
Zero carb snacks
In between meals, you can enjoy a snack or two without carbs. Some of the most popular snacks with zero carbs are:
- Beef jerky
- Pork rinds
- Pepperoni chips
- Salmon skins
- Dried seaweed sheets
- Parmesan crisps
- Cauliflower sandwich thins
- Nuts and seeds like Brazil nuts, pecans, and lupini beans
- Zero carb beagles
Choosing the right beverage to go with the best zero-carb food is essential. Even a small amount of carb intake can kick you off ketosis, and your efforts to watch what you consume can be wasted.
Several healthy beverages are low in carbs.
Non-alcoholic zero-carb drinks
The king of all drinks and healthy life- water, has no carbs. According to the CDC, drinking water can significantly influence your health.
Some of the benefits that come with drinking water are:
- keeps normal temperature
- prevents dehydration
- manages body weight
- reduces calorie intake
- lubricates your joints and protects your spinal cord
- gets rid of the toxins in our body
You can add a little bit of lime or lemon to add flavor to your water.
Carbonated water is another non-alcoholic, zero-carb drink. When purchasing club side, make sure there are no artificial sweeteners. Avoid drinking flavored club soda as there's a high chance it contains added sugars.
Another no-carb beverage is coffee. You can enjoy it as long as you don't add any carbs.
For instance, it is magnificent to consume black coffee. Skip out on the carbs from sugar, creamers, and milk.
As a black coffee alternative, you can add a little almond milk because it has a low level of carbohydrates. You can also try the bulletproof coffee made with butter or ghee.
The most popular tea choices with zero carbs are green and black tea.
Green tea contains antioxidants and nutrients you need while on a keto diet. Additionally, it might help you lose weight.
Black tea can be an energy booster and increase your alertness. It is rich in antioxidants like polyphenols and catechins.
LOW-CARB, NON-ALCOHOLIC DRINKS
Other drinks suitable for the ketogenic diet with almost zero carbs are diet soft drinks, coconut water, vegetable juice, soy milk, kombucha tea, and homemade iced tea.
No carb alcohol
Embracing a no-carb lifestyle and drinking alcohol is possible with a few beverages with no net carbs: rum, vodka, gin, tequila, and whiskey.
However, there are also low-carb alcoholic drinks, including flavored martini, red and white wine, Bloody Mary, and light beer.
On the other hand, you should avoid the following high-carb drinks: margarita, pina colada, red sangria, and regular beer.
Low Carb Food List
The Dietary Guidelines for Americans 2020-2025 suggest a daily intake of 130g of carbohydrates or between 45-65 carbohydrate calories.
The Mayo Clinic recommends a daily carb limit for a low-carb diet between 0.7 to two ounces. Hence, you can periodically eat low-carb foods and maintain a healthy lifestyle.
Check out the best food for a low-carbohydrate diet.
Vegetables are rich in dietary fiber.
An easy way to remember low-carb vegetables is by following the rule the greener, the better. Cruciferous vegetable family should be your place to start, and you should choose leafy greens over starchy ones.
Vegetables with low net carbs are:
- Green pepper
To reach ketosis, you should avoid consuming potatoes, squash, peas, and corn because they are high-carb foods.
Fruits are packed with nutrients you need for a healthy life, such as vitamins and fiber.
However, fruits are usually rich in carbohydrates, so you should strictly consume only low-carb fruits. Generally, berries have fewer carbs.
The following berries are especially low in carbs:
Generally, eggs and dairy products have low net carbs.
You are eating dairy products while on a ketogenic diet can help you reduce your appetite because they have high fat and protein levels.
Dairy is also rich in nutrients like vitamin D, calcium, and phosphorus.
Here are the keto-approved dairy products:
- Hard and soft cheeses (string, goat, blu, asadero, cheddar, gouda, asiago cheese)
- Cottage cheese
- Ricotta cheese
- Heavy cream
- Sour cream
- Greek yogurt
Low-carb nuts and seeds
Nuts are excellent for low-carb snacks, but you should be careful. Some nuts and seeds have high carb levels.
The best nuts and seeds for a low-carb diet are:
- Macadamia nuts
- Chia seeds
- Sunflower seeds
- Pumpkin seeds
Calculating your Daily Carb Intake
Your overall health can improve by taking the simple step of eliminating refined wheat and added sugars.
But to feel the more extensive metabolic benefits of a low-carb diet, you must learn how to match your carbs intake according to your lifestyle.
3.5 to 5.3 ounces of net carbs daily is ideal for active people. So if you do many sports or are constantly moving, you can eat vegetables and healthy starches.
On another note, if you want to lose weight without cutting all carbs, you should have 1.7 to 3.5 ounces of carbs daily.
Ultimately, the most considerable effect is from diets that include less than 1.7 ounces of carbs. If you stick to this, your body will go into ketosis, which might help with metabolic problems, obesity, and diabetes.
Benefits of Low-Carb Diets
Following a zero-carb or low-carb diet has multiple benefits.
First, you might experience weight loss. Studies show people following low-carbohydrate diets show more significant weight loss than those who do low-fat diets.
Zero-carb diets may show quick results in terms of weight loss. However, some studies found that, in the longer run, low-carb diets don't result in significant changes.
Setting a carb limit might help you lower your triglycerides. Consequently, with reduced triglycerides, you may notice regulation of your HDL cholesterol.
Manage blood sugar
Furthermore, Standford Medicine emphasizes the keto diet's effectiveness in controlling blood sugar and is especially helpful for type 2 diabetes. Additionally, low-carbohydrate intake can reduce the risk of developing diabetes.
You might find zero carb diet easy to stick to and think this is too good to be true. However, there is a reason for it: eliminating or limiting your carbohydrates will reduce your appetite.
Low-carb diets have high protein intake, which reduces the appetite for most. That is not the case for carbs and fats, which can increase the appetite.
Additional benefits of zero-carb foods are:
- It can help with acne-prone skin
- It might reduce migraines
- It can help with mental health symptoms
- It may lead to better fertility
- Some evidence shows the possible connection between no-carb foods and the prevention of cancer.
Side Effects of Low-Carb Diets
A drastic change in your eating habits can result in side effects. Consider the following things before you start a no-carb diet or limit your low-carb intake.
Fatigue while doing ketosis is common, and there are two reasons.
First, when you enter the state of ketosis, your body starts burning fat to produce energy instead of burning carbs. This may lead to weakness, fatigue, bad breath, and headaches.
Fatigue is an average side effect during the first weeks of the diet. However, if your energy levels are drastically decreasing, you should seek medical attention.
The second reason for fatigue is nutrient deficiencies. Carbohydrates are a source of nutrients like fiber, vitamins, and minerals.
When you stop eating carbs, your body might face difficulties getting the essential sources, which can cause fatigue. Vitamin and mineral deficits can also cause digestive issues.
Other side effects
According to a study published in the Asia Pacific Journal of Clinical Nutrition, osteoporosis, kidney damage, lipid abnormalities, and functional impairment are other health implications you might experience if you restrict your carbohydrate intake.
Instant Tips for Low-Carb Diet
Holistic living also emphasizes the importance of self-care and stress management. For ultimate results of your no-carb diet, consider all aspects of your life, including physical, mental, emotional, and spiritual.
Low-carb diets are more complex than following the list of no-carb foods. We recommend consulting a healthcare professional or certified nutritionist before starting.
You should pay attention to the fats and proteins you intake.
Limit your intake of saturated and trans fats. They might increase the risk of heart disease.
If you are on a low-carb diet, you should pay attention to the carb form you intake. Typically, carbohydrates are broken down into three categories: simple, complex, and fibrous.
Simple carbs are easier to digest, while complex carbs make you feel full for an extended period.
You need more than just picking the food you eat. At the same time, you must exercise appropriately.
What foods fill you up but are low in carbs?
You can eat meat, eggs, and seafood are zero-carb foods and still be stuffed. Additionally, you can consume zero-carb fats like grass-fed butter, ghee, beef tallow, and lard. Lastly, beef jerky, pork rinds, pepperoni, parmesan crisps, and bacon are some snacks without carbs.
What are five foods to avoid on a low-carb diet?
The most important foods to avoid on a low-carb diet are bread, pasta, potatoes, starchy vegetables, and sweets.
What happens if you eat zero carbs for a week?
Some positive changes you can experience if you eliminate carbohydrates from your diet are weight loss, reduced appetite, lower triglycerides, and optimized blood sugar. On the contrary, the adverse effects of zero-carb foods are the risk of constipation, muscle cramps, and headaches.
Can you lose weight by not eating carbs?
Yes, many studies show that cutting carbs might lead to weight loss. Elimination of crabs exhausts the glycogen stores in your muscles, which can lead to losing fat. Your body will burn the fat to produce energy.
Eating the best no-carb foods can help you lose weight and improve your health. But, the zero-carb diet has potential side effects.
Consider carb cycling if you feel your body is not strong enough to handle a ketogenic diet. Remember to balance your protein intake and other nutrients to improve your health.