Can you imagine a zero carb world, in which nervous counting does not exist? There is a huge list of low carb foods. Zero carb foods are more restricted, when talking about the fruit and veggie area. But there are still over 100 choices for rich satisfying meals.
Using the No Carb Foods List
Technically, the fats are the only food that are completely zero carb. The meat and the seafood also contain trace amounts. The food that is on this list have very minor amounts of net carbs – fractions of a gram. most low carbers consider them ‘no carb foods’ because these foods are so close to zero.
The “almost” zero carb foods are a bit higher, but a single serving from the list is still under 1 net carb.
You should track your servings. Trace amounts of carbs add up.
Tips for Going Zero Carb
If you have decided to go low. Then there are three easy tips that will help you with starting a zero carb diet.
1. Give yourself a few days to prepare.
First, check your refrigerator 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!
Focus on what you ARE allowed to eat.
Zero carb foods are savory and delicious, so you will not feel like you are depriving yourself.
Have fun. Try new things.
Eating foods with no carbs, means that you are cooking more often. A good way to build positive associations, is by having some fun with your food.
No carb food labels
Many food labels list foods as having zero carbs. If the food has less than one gram of carbs, then the labeling laws give a permission to food companies to print “zero grams” on the label.
Common examples of this situation are: sugar substitutes, cheeses, eggs and spices. If you are being extra cautious, count them as.5 net carbs per serving.
List of no carb foods:
The foods below possess zero carbs, and are based on the National Nutrient Database published by the US Department of Agriculture.
Zero carb meat
This food is rich in protein and vitamins. Most of the natural meats have zero carbs. Packaged, cured and processed meats (sausage, hot dogs, deli meat, bacon, etc.) contain some carbs because of the added flavoring, preservatives or starchy binders. Remember to check the labels.
These natural meats have no carbs:
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:
Zero Carb Dairy
Whipped Cream (check each label)
Heavy Cream (check each label)
There is a possibility to find zero carb cheese, particularly hard cheese. Most of the 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
Most Hot Sauces
Pre-mixed Seasonings (check the label)
Zero Carb Oils and Fats
Animal Fats (including lard)
Butter (particularly grass-fed)
Less healthy, yet zero carb oils:
Mayonnaise (check each label)
Zero Carb Beverages
Diet Soda (watch the artificial sweetener)
Zero Carb Sweeteners
Aspartame, sucralose, saccharine and stevia are advertised as no carb sugar substitutes. But the powder and granular ones usually are containing trace amounts of carbohydrate fillers.
It only takes a little to go a long way. Use a sprinkle.
Note: The artificial sweeteners can affect the insulin in the same way that sugar does, so you should watch your progress, use sparingly and with caution.
Zero Carb Alcohol
You should always use alcohol with caution. Your body is burning alcohol before it’s burning the fat for fuel. Your body will return to burning fat when you have metabolized all the alcohol. Alcohol knocks some low carbers out of ketosis for several days after drinking alcohol. Everyone is different, so you should watch your progress and adjust if necessary.
(Almost) Zero Carb Foods
A single serving of these foods has less than 1 net carb. You have to measure carefully and spread your extra carbs during the day.
Almost Zero Carb Fruits and Veggies
A lot of the leafy green vegetables (spinach, lettuce, celery, kale, turnip greens) are excellent options for going zero carb. Although commonly thought of as vegetables, avocados are fruit, almost zero carb and a source of healthy fat. Raspberries are rich in fiber and are great to sprinkle over a salad or top with whipped cream.
Serving size: 1/2 cup
Bok Choy .7
Serving size: 1/4 cup
Garlic (1/2 clove) .5
Pokeberry Shoots .5
Asparagus (3 pieces) .6
Yellow Squash .7
Almost Zero Carb Dairy
Eggs are zero carb, and are ranging from .2 to 1 net carb per egg. Organic, free-range, cage-free, etc. eggs have larger yolks. This makes them lower in carbs.
Eggs .2 to .7 (check the carton)
Almost Zero Carb Cheese
Most natural, unprocessed cheese with no added flavors or ingredients, are 0 to 1 net carb per serving.
These 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.)
Mexican Blend Cheese .5
Neufchatel .1 to .8