Fresh (unprocessed) seafood is zero carb:
- Cod
- Flounder
- Sole
- Haddock
- Halibut
- Sardine
- Swordfish
- Tuna
- Trout
- Salmon
- Catfish
- Bass
These options have trace carbs:
- Crab
- Shrimp
- Lobster
- Squid
These options have a bit more:
- Oysters (count .35 net carbs per oyster)
- Mussels (count .38 net carbs per mussel)
- Clams (count .35 net carbs per clam)
Zero Carb Seasoning
Flavoring zero carb foods makes them much more palatable.
- Salt and Pepper
- Vinegar
- Ground Cinnamon
- Most Hot Sauces
- Pre-mixed Seasonings (check the label)
- Yellow Mustard
- Dill weed
- Chives, Basil, Oregano, Rosemary, Thyme, etc.
Zero Carb Oils and Fats
The following fats and oils have zero carbs:
- Olive oil
- Coconut oil
- Grass-fed butter
- Walnut Oil
- MCT oil
- Avocado oil
- Fish oil
- Animal Fats (including lard)
Less healthy oils:
- Mayonnaise (check each label)
- Vegetable Shortening
- Sesame oil
Organic Coconut Oil
Coconut oil is high in Medium Chain Triglycerides, or (MCT) fatty acids. These fats are metabolized differently.
Coconut oil is used immediately for energy – not stored.
Carrington farms organic coconut oil is gluten free, non-GMO, free of hydrogenated and trans fats, Kosher and zero carb.
High Performance MCT Oil
Left Coast’s pure MCT oil blend is easier to absorb and digest.
MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.
Zero Carb Binders
Unflavored, powdered gelatin is a high protein, zero carb food. Gelatin strengthens hair and nails, helps skin stay elastic and helps with sleep.
Low carb guru, Dana Carpender has excellent ideas for adding gelatin:
“I intend to start adding gelatin to things, too. In particular, I plan to mix gelatin into ground meat dishes, from burgers to meat loaves to chili.
Why not? It’s flavorless. I’m betting in the burgers and meat loaves it holds moisture, and acts as a binder.
I’ve also started adding pork rind crumbs to a lot of ground meat recipes, not only for flavor, but for the gelatin.”
– from Hold The Toast“Gelatin Blowing My Mind”)
Use zero carb gelatin as a binder for ground meat, or add to lemonade for a filling, protein boost.
Zero Carb Beverages
These beverages are zero carb:
- 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.
Liquid De-Bittered Stevia
EZ-Sweetz’s de-bittered stevia blend has no unpleasant aftertaste. This blend has none of the characteristic bitterness of typical stevia sweeteners.
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 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 Eggs and Dairy
Eggs
Eggs are so versatile: fried, scrambled, omelets, quiche, boiled, deviled and of course – egg salad.
- Eggs .2 to .7 per egg (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.
Heavy Cream
Most heavy whipping cream brands have less than 1 carb per tablespoon, even if the packaging declares “0 carbs.”
Check labels carefully – each brand of cream is very different.
- Heavy Cream .4 net carbs per tablespoon.
- Half-and-Half .2 to 1 net carb per tablespoon.
Almost Zero 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
* This list goes on and on… Be adventurous and try something new!