Imagine a zero carb world where nervous counting doesn’t exist. If you’re starting low carb, speeding up ketosis or in Atkins Induction, no carb foods will set you free.
The list of low carb foods is HUGE. Zero carb foods are more limited, especially in the fruit and veggie area. But there are still over 100 choices for rich satisfying meals.
USING THE NO CARB FOODS LIST
Technically speaking, fats are the only foods that are completely zero carb. Even meats and seafood have trace amounts. The foods on this list have very minor amounts of net carbs – fractions of a gram. These foods are so close to zero, most low carbers consider them ‘no carb foods.’
The “almost” zero carb foods are a bit higher, but 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
You’ve decided to go low – really low. These three easy tips simplify starting a zero carb diet.
1. GIVE YOURSELF A FEW DAYS TO PREPARE.
Check your fridge and cabinets, move any higher carb foods to the side, and fill the space with your favorite no carb foods.
Plan a zero carb grocery trip and stock up!
2. FOCUS ON WHAT YOU ARE ALLOWED TO EAT.
Zero carb foods are savory and delicious. You won’t feel like you’re depriving yourself.
3. HAVE FUN. TRY NEW THINGS.
If you are eating foods with no carbs, you are cooking more often. Having some fun with your food is a good way to build positive associations.
No Carb Food Labels
Many food labels list foods as having zero carbs. Labeling laws allow food companies to print “zero grams” on the label if the food has less than one gram of carbs.
Sugar substitutes, cheeses, eggs and spices are common examples of this situation. If you’re being extra cautious, count them as .5 net carbs per serving.
LIST OF NO CARB FOODS
Below are foods that have zero carbs based on the National Nutrient Database published by the US Department of Agriculture.
ZERO CARB MEAT
High in protein and vitamins, most natural meats have zero carbs. Packaged, cured and processed meats (sausage, hot dogs, deli meat, bacon, etc.) have some carbs due to added flavoring, preservatives or starchy binders. Be sure 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)
It’s possible to find zero carb cheese, particularly hard cheese. Most 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 palatable. There are over 60 low carb spices to choose from – and eight of them speed up 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 (NEXT PAGE)
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