Fresh Vegetables
Non-starchy vegetables are low in carbs. Make sure you buy organic vegetables or grow your own to avoid pesticide residues. Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they contain large amounts of carbs. Limit the intake of carrots, tomatoes, peppers and summer squashes.
Alfalfa Sprouts
Any leafy green vegetable
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts
Beet Greens
Bell peppers*
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots*
Cauliflower
Celery
Celery root
Chard
Chives
Collard greens
Cucumbers
Dandelion greens
Dill pickles
Garlic
Kale
Leeks
Lettuces and salad greens (arugula, Boston lettuce, chicory, endive, escarole, fennel, mache, radicchio, romaine, sorrel.)
Mushrooms
Olives
Onions*
Radishes
Sauerkraut (watch for added sugar)
Scallions
Shallots
Snow Peas
Spinach
Sprouts
Summer squash*
Swiss chard
Tomatoes*
Turnips
Water chestnuts
* Consume these vegetables in moderation since they are higher in carbs.
It is preferable that you use raw milk products. In case you are not able to find, you can choose organic milk products. However, you should be careful with consumption of dairy products since dairy proteins (whey and casein) are insulinogenic (cause insulin spike) in the body, so if you have problems with losing weight or getting into ketosis, you should limit the amounts or completely avoid.
Heavy whipping cream
Full fat sour cream (check labels for additives and fillers. Look for brands such as Daisy which are pure cream with no added milk; carbs and protein will be low.)
Full fat cottage cheese
All hard and soft cheeses: (count each 1 ounce portion as 1 carb generally)
Cream cheese (count each 1 ounce portion as 1 carb generally)
Unsweetened whole milk yogurt (limit amounts as it is a little higher in carb) (Fage full fat Greek yogurt is divine)
Mascarpone cheese
Nuts and Seeds
Nuts and seeds are best soaked and roasted to get rid of anti-nutrients. Also, they are high in calories and higher in carbs per serving. If you are having trouble getting into ketosis or losing weight, reduce or avoid nuts.
Nuts: macadamias, pecans, almonds and walnuts are the lowest in net carbs and can be eaten in small amounts. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits.
Nut flours, such as almond flour. Almond flour is an excellent substitute for white flour.
Peanuts are legumes and are rich in protein and in Omega 6 fats, so limit amounts and include protein grams in daily totals.
Seeds (pumpkin, sunflower, sesame, etc..) are also very high in Omega 6 fats, limit amounts.
Most nuts are high in Omega 6 fats, which increase the risk of inflammation in the body, so limit your consumption of nuts as your main protein source.
Beverages
Clear broth, bone broth
Decaf coffee (caffeine can drive up blood sugar)
Decaf tea (unsweetened)
Herbal tea (unsweetened)
Water
Flavored seltzer water (unsweetened)
Lemon and lime juice in small amounts
Almond milk (unsweetened)
Coconut milk (unsweetened, can or carton)
Soy milk (unsweetened, count protein grams as well)
Sweeteners
Avoiding or limiting the consumption of sweetened foods will reset the taste buds. But, if you cannot control your sugar cravings, you can choose some liquid artificial sweeteners.
Stevia, liquid preferred as the powdered usually has maltodextrin in it.
Erythritol
Xylitol (keep any food with this sweetener in it away from dogs)
Splenda*, liquid preferred as the powdered usually has maltodextrin in it.
Lo Han Guo
Monk Fruit
Inulin and Chicory Root (Just Like Sugar brand)
Fruit/Miscellaneous
Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate. Avoid other types of fruit as most are too high in carb and can interfere with ketosis.
Japanese Shirataki noodles
Pork Rinds (these are great with dip, or as a substitute for bread crumbs, but note they are also high in protein, so limit amounts)
Spices
Spices also contain carbs so be careful when adding them to your meals. Commercial spice mixes such as steak seasoning often contain sugar. It is recommended that you choose sea salt over commercial salt, which usually contains some form of powdered dextrose.
Cookbooks with Low Carb Food Lists
500 Low-Carb Recipes: 500 Recipes from Snacks to Dessert, That the Whole Family Will Loveby Dana Carpender. This is out of print, but Amazon has links to different sellers.
200 Low-Carb Slow Cooker Recipes: Healthy Dinners That Are Ready When You Are! by Dana Carpender
300 15-Minute Low-Carb Recipes: Hundreds of Delicious Meals That Let You Live Your Low-Carb Lifestyle and Never Look Back by Dana Carpender
The Low-Carb Barbecue Book : Over 200 Recipes for the Grill and Picnic Table by Dana Carpender
Eating Stella Style: Low-Carb Recipes for Healthy Living by George Stella and Christian Stella
George Stella’s Livin’ Low Carb: Family Recipes Stella Style by George Stella and Cory Williamson