Almost Zero Carb Snack Options
This list will expand your snack options without net carb intake climbing too high. Just make sure you eat them in moderation or else the carbs and calories will accumulate quickly.
If you are looking for keto-friendly condiments and dressings in the grocery store, make sure you read the nutrition facts and ingredients label carefully. You will find that most of these products have sugars and carbs in them.
Zucchini Spaghetti Fried Eggs
Nutrition: 213 calories, 16 g fat , 90 mg sodium, 8 g carbs, 3 g fiber, 4 g sugar, 11 g protein
Zoodles don’t have to be limited to lunch and dinner. They’ve earned a spot on your breakfast menu too. And don’t even think about ditching the yolks. Research at Wake Forest University reviewed more than 30 egg studies and found no link between egg consumption and heart disease. In fact, a study in the journal Metabolism found that eating whole egg could improve lipoprotein profiles and insulin sensitivity.
Get the recipe fromInspiralized.
Meat Poultry And Seafood
Meat, poultry and seafood typically have very few carbohydrates, but they can be high in calories. Fish is usually lower in calories than meat.
Options with fewer than 100 calories and less than 1 gram of carbs per 3-ounce serving include:
- Canned light tuna
- Pork tenderloin with the fat trimmed
- Chicken breast
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Instant Pot Honey Sesame Chicken
Craving Chinese food? Try some of this Instant Pot Honey Sesame Chicken.
It tastes just as good as takeout. Theres a nice balance of umami from the coconut aminos, sweetness from the honey, and savory from the chicken stock.
And the green onions add freshness and color.
It doesnt take much time to make this dish either. In fact, it takes only 25 minutes.
Thats because youre making it in an Instant Pot. So you get slow-cooker quality chicken in a fraction of the time.
/7all You Need To Know About High Protein Low Carb Diet
There is no easy way to lose weight. Either you have to keep a check on your diet or will have to increase your physical activity and sometimes both are not enough. Losing weight can be challenging and sometimes may even deprive you of certain pleasures of life. But it’s all worth it! Your health should be your priority and if you’re obese and are not comfortable with your body, you have the power to decide forwards.
Restrictive diets have become a crucial part of weight loss programmes, especially when you want faster and more effective results. The high protein, low-carb diet is one such diet regime. It involves cutting down on your carbohydrate intake and increasing your protein consumption to a maximum.
Ideally, the primary source of energy for the body comes from the carbs. But with a high protein, low-carb diet, the body has no carb to break down for energy. This is why it breaks down fat for energy and pushes your body to enter a metabolic state called ketosis, wherein your fat becomes the main energy source, which is why you may lose weight. That said, for those who are on this diet or are planning to switch to this diet, here are some foods you can eat.
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Why Should You Aim For Low
Figuring out your nutritional needs can sometimes feel like walking through a funhouse mirror maze. It’s daunting at first, and it’s something that seems to look different for every person.
When deciding whether or not to go low-carb, there are many personal factors to consider. Still, there are a few potential benefits to eating low-carb:
- Weight loss
- Reduced risk of type 2 diabetes
- Reduced risk of heart disease
- Supports blood sugar levels
- May promote brain health
Most people tend to ditch carbs to see results with weight loss. Whatever your reasoning is for going low-carb, know that it doesn’t have to be as challenging as it seems.
In just a bit, we’ll show you how even sweet treats can be low-carb. That’s right, you can actually enjoy treats without feeling guilty about it who knew?
Ready To Add Some Complex Carbs To Your Diet
Your body needs carbohydrates for optimal performance and recovery during high-intensity and endurance training. But, not all carbohydrates are created equal. Swolverine’s Clean Carbs is made with 100% natural whole-foods from complex carbohydrates, including Sweet potatoes, Yams, Oats, and Blueberries to provide the long-lasting and sustained energy your body needs to fuel performance and optimize recovery. Delicious and rich you can add it to your smoothies, shakes, or mix with water, for a rich and tasty treat.
SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
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High Fat Low Carb Food List Overview
Low-carb high-fat diets are gaining popularity worldwide. The goal is to reduce the intake of sugars and switch to healthy fats as a source of energy.
This is quite an effective strategy for people trying to lose weight.
If you have decided to stick to such a diet, here are some food options to consider:
Catching Hidden Carbs: Using Thin Slim Foods Zero Carb Bread As An Example
When looking for keto-friendly foods to add to your diet, youll find some products labeled as having zero net carbs or zero carbs. However, this doesnt mean that there are absolutely no carbs in the product. What this really indicates is that it has less than one gram of net carbs per serving.
Although this is a small difference that wont have a significant impact on your weight loss, these hidden net carbs can add up and reduce ketone production if you are eating multiple servings.
To help illustrate my point, lets take a look at a popular zero-carb bread product made by ThinSlim Foods:
This product is marketed as having zero net carbs, and by using the net carb equation we learned earlier , their claims seem to hold up.
However, if we take a closer look at the label we find five ingredients that have trace amounts of net carbs in them. Also worth noting is that the serving size is relatively small, being one slice of a one-ounce piece of bread.
Altogether, this means that one slice of this bread is going to have between 0 and 1 grams of net carbs in it. If you are being cautious with your net carb intake, you may want to count each slice as having one gram of net carbs to play it safe.
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How Protein Works With Your Body
Here’s the thing: Protein has superpowers. Okay, not really, but it might as well! Protein is more influential in your body than you might think. Here’s a quick list of tasks this group of molecules is responsible for in your body:
- It helps your blood transport oxygen to your cells.
- It aids blood clotting.
- It boosts your immune system.
- It helps lower blood pressure.
- It improves your bone health.
- It helps make up your skin, nails, and hair.
Protein is a vital component in your body. When you consume it, you provide your body with material to increase strength and help fuel you for all your daily activities. Sure, eating more protein won’t give you superpowers, but this list of potential advantages is too big to ignore!
Here are some of the possible wins you might experience from adding more protein to your meals:
- A sustained feeling of fullness and reduced appetite
- Increased muscle mass
- Boosts calorie-burning
Hemp Crusted Baked Chicken Tenders
Nutrition: 388 calories, 14.6 g fat , 232 mg sodium, 3.5 g carbs, 1.7 g fiber, 1 g sugar, 60.5 g protein
You’re not imagining that this recipe contains 60.5 grams of satiating protein. Hemp seeds are packed with omega-3s and slimming fiber, transforming the traditional diet-sabotaging chicken tender. And according to studies, marijuana’s edible, non-intoxicating cousin, fights heart disease, obesity, and metabolic syndrome.
Get the recipe fromGimme Some Oven.
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Thai Zucchini And Cucumber Noodle Collard Green Wrap
Nutrition: 206 calories, 14 g fat , 485 mg sodium, 15 g carbs, 4 g fiber, 6 g sugar, 9 g protein
It’s true that once you go almond butter, you never go back. Aside from being a weight loss God, almonds deliver an impressive dose of vitamin E and disease-fighting flavonoids. Plus, they’re full of metabolic supporting nutrients like riboflavin, magnesium, and manganese. But to be completely honest, you had us at Thai wraps.
Get the recipe fromInspiralized.
Almost Zero Carb Cheeses
Most unprocessed, full-fat cheeses with no added flavors or ingredients have between 0 and 1 grams of net carbs in every 1-ounce serving. In general, hard cheeses will be the lowest in net carbs, and softer, creamy cheeses will be the highest.
Since most people use a lot of cheese on keto, the trace amounts of net carbs can really add up quickly. If you are having multiple servings of cheese per day, make sure you monitor those cheesy carbs.
Here is a list of the most popular keto cheeses with net carb content per 1 oz serving:
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Condiments And Salad Dressings
Whether used in a pinch or to add a dollop of much-needed fat to your bed of lettuce, condiments and salad dressings can be safe on a low carb diet as long as you scan the ingredient labels and know what to watch out for.
Always choose full-fat condiments and salad dressings and stay away from anything marked low-fat or lite. These usually have the fat removed only to add sugar back in.
Watch out for vinaigrettes as they typically begin with a base of honey or sugar instead of fat.
Low Carb Condiments
And since sugar is a no-go on a low carb diet, youll also want to make the switch to these keto-safe sweeteners.
Dr Kiltzs Keto Ice Cream
For a lot of people low-carb high-fat eating can feel like youre giving up a lot. But what if we told you you didnt have to give up ice cream?
Most ice cream is, of course, loaded with sugar. But Dr. Kiltz has perfected a low-carb homemade recipe that fits perfectly into a LCHF diet.
There are other store-bought keto ice creams out there, but most are highly processed and loaded with fillers, gums, and emulsifiers.
Dr. Kiltzs keto ice cream recipe has only 5 whole food ingredients, and you can make it in 20-45 minutes depending on your ice cream maker.
It does call for a small amount of sugar, but only contributes 4.5 to 9 grams of carbs to pint serving.
We bet this will be the most delicious low-carb high-fat ice cream youve ever had. Give it a try!
- 1 tsp sea/Himalayan salt
Follow the directions of your specific ice cream maker.
Yet most keto treatsice cream includedare loaded with highly processed ingredients. These commonly include:
- Indigestible gums: guar gum, xanthan gum, etc
- Indigestible fillers: chicory root fiber
- Sugar alcohols: Xylitol, Erythritol, Sorbitol, Maltitol
- Industrial emulsifiers: soy and sunflower lecithin
- Industrial vegetable glycerine
To avoid these processed ingredients the only truly guilt-free keto ice cream is the kind you make at home with just a few ingredients.
You can follow along with Dr. Kiltz below:
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Have You Eaten High Carb Before
If so, what was your experience, and just how high was your carbohydrate intake? This is important to consider because if a high carb diet left you feeling like a million bucks on a consistent basis and you havent gained excess body fat then low carb might not be for you.On the other hand, if eating carbohydrates causes you to feel bloated, lethargic, foggy headed, and generally miserable then you a low carb high fat diet might be the solution for you.
The Ultimate Zero Carb Foods List Categorized By Practical Use
Now that you have an idea of what zero carb foods you can have from each popular food category, lets organize them in a way that helps us meet our goals.
To help you figure out what zero carb foods you can use to reach specific keto diet targets, we took the foods from above and reorganized them into these categories:
- High-fat, low-protein zero carb foods to help meet your fat needs.
- High-fat, high-protein zero carb foods to help meet your fat and protein needs.
- High-protein, lower fat zero carb foods to help meet your protein needs .
- Low-calorie, zero carb foods to help meet your fiber, vitamin, and/or mineral needs.
If you are not sure how much fat or protein you should be aiming to eat yet, we recommend plugging your information into our keto calculator before moving on. This will give you a better idea of how much you need to eat from a macronutrient perspective.
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Philly Cheesesteak Zucchini Boats
Nutrition: 238 calories, 13.8 g fat , 226 mg sodium, 8.9 g carbs, 2.6 g fiber, 4.6 g sugar, 21 g protein
Zucchinis are one super versatile veggie! From zoodles to zoats to zucchini boats, they’re transforming our diets. Who knew Philly cheesesteaks could be more appetizing on a veggie than on a nutrient-void white roll?
Get the recipe fromCooking Classy.
Turkey Taco Lettuce Wraps
Nutrition: 185 calories, 11.2 g fat , 243 mg sodium, 4 g carbs, 1.2 g fiber, 1.7 g sugar, 18.1 g protein
Taco Tuesdays might need a makeover if you’re still sporting that winter bod. With all the flavor and none of the empty calories, these lettuce wraps got you covered.
Get the recipe fromCooking Classy.
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Carb Counting Secrets: How To Know What Foods Have The Lowest Net Carb Content
Give a man a fish, and you feed him for a day. teach a man to fish, and you feed him for a lifetime. Lao Tzu
The zero carb and almost zero carb lists serve as the fish, so lets learn how to fish by understanding the process behind calculating net carbs.
First, we need to examine the primary difference between carbs and net carbs. Technically, carbs are a general category of organic compounds that are found in food, consisting of carbon, hydrogen, and oxygen in a specific ratio. Depending on how digestible the carbohydrate is, it will be classified as either a dietary fiber or a net carb.
From a mechanistic level, a net carb is the type of carbohydrate that will be digested and used as the bodys primary fuel source. As our daily net carb intake goes up, our production of ketones goes down.
This is why the keto diet focuses so heavily on limiting net carb intake. By eating too many net carbs, your body simply will not be able to enter and sustain ketosis, which is the hallmark that sets keto dieting apart from other low carb diets.
To calculate how many net carbs are found in a particular food item, lets take a look at a simple U.S. nutrition label:
The two values that you will be focusing on to calculate the net carb content of foods are Total Carbohydrate and Dietary Fiber. Total sugars and added sugars dont matter as much because they only reflect a portion of the total net carbs found in the food.
Total Carbs Fiber = Net Carbs
Low Carb Crunchwrap Supreme
Craving a Taco Bell Crunchwrap Supreme without all the Carbs? Try this Low Carb Crunchwrap Supreme.
It has a nice combination of meatiness and cheesiness and softness versus crunchiness. Yet, it has a fraction of the carbs.
Thats because youre using crispy lettuce as your fried tortilla. In fact, I prefer this over the original because the lettuce adds extra freshness.
And the inner taco shell is made of homemade cheese crisps. So you get even more crunchiness.
Making the cheese crisps is quite simple. Start by spreading your cheddar cheese into flat 4-inch round circles onto a parchment-paper-lined baking sheet.
Then bake for 6 minutes, or until the edges begin to brown. Remove them once cooled.
To make it even easier to remove them, bake on a silicone baking sheet. This one should do the trick.
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/7benefits And Risks Of Following A High Protein Low Carb Diet
Apart from the weight loss benefits, following a high protein, low carb diet is said to improve blood sugar levels, ease heart disease risk factors which includes hypertension and high triglyceride levels. Additionally, a high protein diet is also said to reduce bone loss and risk of injury in old people.
On the downside, studies have linked high-protein diets, especially animal protein, to certain types of cancer including colorectal cancer. People who have a normal kidney function can feel free to resort to this diet. However, those suffering from pre-existing kidney disease must refrain from eating a high protein diet.
Research has also linked high-protein diets, especially to increased cardiovascular disease risks. Protein sources such as fatty cuts of meat, whole dairy products, and other high-fat foods are said to raise cholesterol, which is not healthy for your heart.
Chinese Ginger Beef Stir
VIEW RECIPETHIS LINK OPENS IN A NEW TAB
All of the ingredients for this easy beef stir-fry recipe are cooked in one wok , so not only is the meal-prep fast for this healthy dinner, cleanup is quick too. Look for Lee Kum Kee Premium oyster-flavored sauce in the Asian-foods aisle of your grocery store. It has the most concentrated oyster flavor.
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