In this video, you as a beginner in keto diet,
will see the basic, and maybe the most important informations about this amazing diet plan.
If you’re starting a keto diet, whether to lose weight fast, or to get the benefits
of a ketogenic diet, you may be overwhelmed by creating a meal plan, and figuring out
how to find low and zero carb foods. Keeping carbs low, is the key to keto diet
success. When carb intake is too high, we simply cannot experience the unique benefits
of keto, let alone lose weight.
Many first-time keto dieters, looking for
a diet plan to lose weight fast, go heavy on low-carb veggies, like spinach, kale, and
other leafy greens. And focus on full-fat dairy products, like cheddar and blue cheese.
While these options certainly fit into the guidelines for the keto diet, it’s possible
to take the guesswork out of carb-counting altogether with zero carb foods.
However, this doesn’t mean that you have to rigidly track your carb intake at all times.
In fact, many keto dieters are able to stay in ketosis by using one simple strategy: eating
mostly keto-friendly foods that have little to zero carbs.
Technically speaking, almost every natural food contains at least a small trace of carbs.
The trick to being successful on the keto diet is knowing which foods are brimming with
carbs, and which contain only traces. For this reason, the zero carb foods list
means the food has less than one carb per serving.
Most keto dieters can add these zero carb foods to there diet, without worrying about
the trace amounts of net carbs. For those of you trying to keep carbs as low as possible,
however, make sure you track your servings as trace amounts of carbs can really add up
at the end of the day.
Taking the guesswork out of your food choices
is a great way to free up mind power for more important things. Without further ado, here’s
your zero carb foods list. ZERO CARB FATS AND OILS
Fats and oils that you use for cooking are the only true zero carb options. These foods
are fantastic sources of nutrition on your keto diet, but the quality is essential.
Here are your zero carb healthy fat and oil options:
Macadamia nut oil. Avocado oil.
Ghee. And lard.
While all oils and fats will be 100% fat and zero carbs, not all fats are created equal.
Some oils use chemicals in their processing, or the fatty acid profile is suboptimal.
Most vegetable oils, for instance, are high in omega-6 fatty acids, which can become inflammatory
when consumed in excess. These fats may also inhibit the anti-inflammatory activity of
other fats like omega-3. Another variable to be aware of is the quality
of fat from animal products. When looking for lard and ghee, try to focus on organic,
or pastured varieties. MEAT
Almost all fresh meat will fall under the zero carb category, whether it’s a lean
low-fat protein, or a marbleized high-fat protein. Meat is mostly protein and fat, and
should be a staple for your ketogenic diet.
It’s important to source your meat from
healthy animals that are grass-fed or pasture-raised. This standard is especially important when
you’re on the keto diet, because you’re consuming so much meat. You want your main
sources of calories to be high-quality foods. Here’s a list of common zero carb fresh
meat options: Beef.
Pork. And organ meats, like kidney, heart and tongue.
The meat category comes with a few caveats.
The things you want to keep an eye out for
when buying meat are: quality, additives, and hidden carbohydrates.
When it comes to animal products, quality is essential. Some animal farming practices
to look for are: 100% grass-fed beef.
Pasture-raised chicken and pork. Hormone and antibiotic-free meat. PROCESSED MEAT
Fresh meat is the best option, but sometimes you have to mix it with processed meat options.
These foods often come pre-cooked, making it easier to satisfy your hunger.
Processed meats, can contain additives that help extend their shelf-life. The main culprit
here is nitrates, and most food companies that avoid them, will make that abundantly
clear with a nitrate-free label.
Here are your zero carb processed meat options:
Smoked meat. Deli meat, like turkey, ham, chicken, and
roast beef. With processed meats, keep an eye out for
sneaky carb ingredients. Many food companies will add sugar, spices, and flavorings that
can up the carb count. To avoid extra carbs, check out the nutrient breakdown on the food
Another high-protein food option is seafood. And luckily, there’s an abundance of seafood
in the zero carb category: Salmon.
Flounder. There are a few seafood options that don’t
fall under the zero carb category, but still offer an excellent low-carb option:
Buying seafood can be tricky. Whether you’re buying wild-caught fish, or farm-raised, there
are certain things to be aware of. Be aware of the amount of large fish you’re
consuming. In the ocean, large fish eat smaller fish, and the smallest fish eat algae. Large
fish bioaccumulate what all the smaller fish have eaten, which is why large fish have higher
concentrations of mercury, and other potential toxins. BEVERAGES
Drinking water is crucial for a healthy body, but sometimes, you want to mix it up. Luckily,
there are plenty of zero carb drink options: Coffee.
Tea. Unsweetened naturally flavored sparkling water.
Naturally flavored still water. Soda water.
Sugar-free soda. As the keto diet grows in popularity, there
are more low-carb and zero carb beverages coming to market. While this is wonderful,
it’s essential to understand where the flavors of these beverages is coming from.
For instance, Diet Coke has zero carbs, but its sweet flavor comes from a chemical sweetener
Aspartame has been indicated as a potential carcinogen, and should be avoided
on a ketogenic diet. SUGAR ALTERNATIVES
There are a handful of sugar alternatives, that are safe to consume on a keto diet. After
all, you deserve to have your keto cake and eat it too.
This list of sugar alternatives come from natural sources, and shouldn’t have an impact
on your blood sugar: Stevia extract.
Monk fruit. Erythritol.
Swerve sweetener, wich is a mix of stevia and erythritol.
Stevia and monk fruit can be found in liquid form or powder.
You also want to be aware of artificial sweeteners, like aspartame and sucralose. These two sugar
alternatives can be found in many low-quality sugar-free foods, and may cause significant
An excellent way to diversify the flavors in your low-carb diet, is by playing around
with different herbs and spices. Most herbs are used in small quantities, lending them
to the zero carb category. Here’s a list of zero carb, and keto-friendly herbs and
Black pepper. Oregano.
Cinnamon. Chili powder.
Some seasoning blends will add sugar to increase the sweet flavor. Single herbs are typically
a safe bet, but always keep an eye out for the blends that don’t list all of their
ingredients. As you can see, there are plenty of zero carb
options, in a variety of food categories.
There are, however, some things to keep in
mind while you fill up your grocery cart. The world is full of sneaky sugars and carbs,
so get into good habits, like checking food labels and committing zero and low-carb options
to memory. Quality plays an incredibly important role
in the keto diet, especially when it comes to healthy fats, and animal products. If you
want to reap the health benefits of a ketogenic diet, then focusing on high-quality food is
a must. Thanks for watching! And if you like this
video, make sure to subscribe, so you don't miss out on my future content. See you!.