ZERO CARB BEVERAGES
- Water
- Sparkling Water
- Club Soda
- Coffee
- Tea
- Diet Soda (watch the artificial sweetener)
ZERO CARB SWEETENERS
Companies advertise aspartame, sucralose, saccharine and stevia as no carb sugar substitutes. However – the powder and granular ones usually contain trace amounts of carbohydrate fillers.
It only takes a little to go a long way. Use a sprinkle.
Note: Artificial sweeteners can affect insulin the same way sugar does, so watch your progress, use sparingly and with caution.
ZERO CARB ALCOHOL
Use alcohol with caution. Your body burns alcohol before it burns fat for fuel. When you have metabolized all the alcohol, your body will return to burning fat. Alcohol knocks some low carbers out of ketosis for several days after drinking alcohol. Everyone is different, so watch your progress and adjust if necessary.
- Gin
- Rum (unflavored)
- Vodka (unflavored)
- Whiskey
- Tequila
- Scotch
(ALMOST) ZERO CARB FOODS
This list of almost zero carb foods really expands your options without compromising your plan. A single serving of these foods contains less than 1 net carb. Measure carefully and spread your extra carbs throughout the day.
ALMOST ZERO CARB FRUITS AND VEGGIES
Many of the leafy green vegetables (spinach, lettuce, celery, kale, turnip greens) are great choices for going zero carb. Although commonly thought of as vegetables, avocados are fruit, almost zero carb and a source of healthy fat. Raspberries are high 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 so versatile: fried, scrambled, omelets, quiche, boiled, deviled and of course – egg salad.
- Eggs .2 to .7 (check the carton)
Eggs are almost zero carb, ranging from .2 to 1 net carb per egg. Organic, free-range, cage-free, etc. eggs have larger yolks, making them lower in carbs. Be sure to check each carton.
ALMOST ZERO CARB CHEESE
Most natural, unprocessed cheeses (no added flavors or ingredients) are 0 to 1 net carb per serving. Hard cheeses will be the lowest; softer, creamy cheeses will be the highest.
The following 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