The Ultimate No Carb Food List
Technically speaking, almost every natural food contains at least a small trace of carbs. The only foods that literally have zero carbs are fats/oils . For this reason, many of the foods on this zero carb list actually have trace amounts of carbs at fractions of a gram.
To make our zero carb list, the particular food, beverage, or ingredient in question must meet these criteria:
- It contains less than one gram of net carbs per serving.
- It isnt commonly consumed in large enough quantities for it to make a substantial impact on daily carb consumption.
If a specific item contains more than a gram of net carbs per serving or is typically consumed so much that itll cause carb intake to climb, then it will likely be found on the almost zero-carb list.
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.
Weve broken the list down into multiple categories based on item type and practical use on the keto diet.
Here is a clickable table of contents for your convenience:
Heres a clickable table of contents list for your convenience:
- Dried meat products
Crispy Skin Baked Chicken Drumsticks
Here is another drumstick recipe. You can never get enough drumsticks, right?
And the best part of the drumstick is the chicken skin. That is because it is packed with fat, which makes everything tasty.
Not only that, but it is super crispy and seasoned just right. For the seasoning, you will need a couple of spices, as well as coconut aminos, and olive oil, to coat the drumsticks.
And these chicken drumsticks are not too greasy because you use an air fryer. Air fryers are great if you are trying to cut down on grease. You can find a good quality air fryer here.
To make it a meal, serve with some delicious zucchini fries.
Garlic Shrimp In Tomato Sauce
This is one of the recipes I make regularly since probably 6+ years! Its only 5 ingredients: tomatoes, garlic, shrimp, dill and olive oil , its packed with protein and super delicious. Make sure to use ripe and juicy tomatoes, or use tomato sauce if you dont have fresh tomatoes. Recipe here.
- Ready in: 15 minutes | Servings: 2
- Kcal: 445 | Protein: 54g | Carbs: 16g | Fiber: 3g | Fat: 18g
These delicious meal prep bowls with Greek meatballs, garlic sauce and tomato cucumber salad take a bit more effort and time, but if you make the meatballs ahead, everything else seriously takes 10 minutes max. Recipe here.
- Ready in: 40 minutes | Servings: 4
- Kcal: 532 | Protein: 39g | Carbs: 12g | Fiber: 3g | Fat: 37g
This is a super tasty, quick and easy low carb dinner recipe that youll just want to make again and again and again. Ingredients include: chicken breast, cabbage, garlic, tamari sauce and carrots. Recipe here.
- Ready in: 20 minutes | Servings: 2
- Kcal: 474 | Protein: 43g | Carbs: 25g | Fiber: 9g | Fat: 24g
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A Greater Proportion Of Fat Loss Comes From Your Abdominal Cavity
Not all fat in your body is the same.
Where fat is stored determines how it affects your health and risk of disease.
The two main types are subcutaneous fat, which is under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical for most overweight men.
Visceral fat tends to lodge around your organs. Excess visceral fat is associated with inflammation and insulin resistance and may drive the metabolic dysfunction so common in the West today
Low-carb diets are very effective at reducing this harmful abdominal fat. In fact, a greater proportion of the fat people lose on low-carb diets seems to come from the abdominal cavity
Over time, this should lead to a drastically reduced risk of heart disease and type 2 diabetes.
Easy Keto Italian Sausage Meatballs
Meatballs are classic comfort food. They typically remind us of our childhood.
But what is not comforting about them is that they are not keto. That is because of the breadcrumbs that are used to bind them.
These keto meatballs are so comforting. They are juicy, tender, and nicely seasoned with a good sear on them.
All topped with some grated Parmesan and swimming in a delicious tomato basil sauce.
And since one serving contains only 5 grams of net carbs, they are perfect for your keto diet.
To keep them low carb, you use almond flour to bind the ingredients together. You can find some almond flour here.
Serve on top of zucchini noodles or some low carb pasta. Check out more high protein dinner ideas here.
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Health Benefits Of Low Protein
Researchers at the University of Sydneys Charles Perkins Centre conducted the largest ever study of nutrient interactions by examining the health of mice on 33 different diets containing various combinations of protein to carbs, and different sources of carbohydrate.
They found that a low-protein , high-carbohydrate diet produced either the healthiest or unhealthiest metabolic outcomes of all 33 diets, depending on the kind of carbs.
When carbs were made up mainly of resistant starch, a form of starch that is resistant to digestion and is fermented by bacteria in the gut, the low protein diet was the healthiest of all diets. When the carbs were a 50:50 mixture of fructose to glucose, the same make-up as high fructose corn syrup the low-protein diet produced the worst outcomes.
The study, which took three years to complete, is published in Nature Metabolism today.
While the study was conducted in mice, the results appear to explain the disparity between healthy, low-protein, high-carbohydrate diets and growing levels of obesity and co-morbidities associated with highly-processed modern-day diets which are also protein-diluted and high in refined carbohydrates, said Professor Stephen Simpson, senior author and Academic Director of the Universitys Charles Perkins Centre.
Low-protein diets are not all equal
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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What You Can And Can’t Eat
For protein, you can eat fish, poultry, red meat, low-fat cheese , eggs, and tofu.
Also allowed: leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, and mushrooms.
The plan calls for you to get 25 grams of fiber every day. You can also have some fats: olive and nut oils, avocado, and butter.
You can have diet sodas and artificial sweeteners in moderation.
A glass of wine or a light beer is OK, but their carbs count, too.
To round out nutritional needs, the authors recommend taking a high-quality vitamin-and-mineral supplement, along with at least 90 milligrams of potassium.
List Of Foods With No Carbs Or Sugar
A list of healthy foods with no carbs or sugar If you want to reduce weight and get healthy, you should limit your carbohydrate intake.
Eating too many of them over time leads to a wide range of ailments, including diabetes, weight gain, obesity, nerve damage, heart attacks, strokes, and many other issues.
In this article, we will provide you with a list of the top 20 healthy foods with no carbs or sugar. Eating these in place of can provide your body with a lot of nutrients and allow for natural healing.
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Types Of High Protein Low Carb Diets
Some of the most popular commercial diets commonly considered high in protein and low in carbs dont truly fit into both categories.
Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein, low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs.
Additionally, many popular low carb diets, such as Atkins and ketogenic diets, are not considered high protein, low carb. Instead, theyre high fat, low carb or high fat, very low carb, and they only contain moderate amounts of protein.
In fact, no branded diets are known to conform to this pattern.
If youre interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges.
This can be difficult, so most people prefer to loosely follow a high protein, low carb diet by replacing high carb foods with protein sources.
Theres no set macronutrient range for a high protein, low carb diet, so most people tend to swap much of their typical carb-heavy foods with protein sources.
As such, high protein diets may provide numerous benefits as may low carb eating patterns, which are often associated with weight loss.
Thus, combining the two diets may give numerous advantages.
What Food Has 35 G Of Protein
4-5 ounces of meat is equivalent to a big chicken breast or fish fillet, or a medium-sized steak or chop . A deck of cards is roughly the size of four ounces of beef. 1 1/2 cups Greek yogurt or low-fat cottage cheese 5 to 6 whole eggs 4 whole eggs + 1 ounce cheese
To calculate the amount of protein in another food, first figure out how much total weight it is. Then divide that number by 0.8 for percent protein. For example, if a pork chop has 40 grams of protein and it weighs 3 ounces, then you can say that the chop has 12% protein.
Beans, peas, and nuts are excellent sources of protein. So too are dairy products, especially milk and cheese. Meat, fish, and poultry provide protein. So do grains, especially soybeans and corn. Even vegetables such as spinach and lettuce contain protein. In fact, a salad with meat, chicken, or fish as the main ingredient will usually have more protein than most people need in a single meal.
The average American eats about 46 pounds of meat and poultry each year, and nearly one fifth of this amount is red meat. That’s almost three pounds per person. Of the rest, about a third is seafood, which has its own set of health benefits but only contains slightly more protein than red meat. The remaining two-thirds is made up of vegetable proteins such as wheat, corn, and soy.
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Detox Diet For Diabetics
According to information from the Mayo Clinic, diabetes is a disease which occurs when the body is no longer able to properly regulate its blood glucose levels. Treatment for diabetes involves both prescription medication and regulation of dietary intake to keep blood sugar levels naturally low. While it can be difficult to reconcile the recommendations of diabetic dieting with those of many detox plans, there are nevertheless some plans which purport to achieve detoxification effects without compromising the principles of a diabetic diet.
Is All That Protein Necessary
Many people with moderately active lifestyles simply dont need all the protein in very high protein, low carb diets, such as those that recommend above 0.9 grams per pound of body weight per day.
For most physically active people, a daily protein intake of 0.540.9 grams per pound of body weight is likely optimal .
Protein needs depend on your sex, body weight, age, health, activity levels, and body composition goals, so you should consult your healthcare provider if youre unsure how much you should eat.
Moreover, high protein, low carb diets arent necessary to promote overall health.
Eating a balanced, nutrient-rich diet, staying within your calorie needs, exercising, and reducing your intake of processed foods and added sugar are much more important to your well-being than your macronutrient ratios.
High protein, low carb diets are linked to a few downsides, including an increased risk of some cancers. Plus, most people have no need for all the protein that this eating pattern encourages.
When following a high protein, low carb diet, its important to reduce your intake of carb-rich foods. You should limit the following:
- Grains and starches: breads, rice, pasta, baked goods, cereals, etc.
- Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc.
- Sugary drinks: juice, sweetened coffee and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc.
- Processed, high carb foods: french fries, fried chicken, pizza, chips, etc.
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Foods To Eat On A Low
Just because youre eating a low-carb, high-protein diet doesnt mean meal prep has to feel like a rollercoaster ride filled with highs and lows. One of the best tips for low-carb, high-protein eating is to plan your meals in advance. Keeping a go-to high-protein, low-carb food list handy and a stocked pantry and fridge filled with approved ingredients makes it easy to pull together a snack or a quick dinner without messing up your food goals. Keep reading to learn what to enjoy and what to skip.
Whipped Coconut Milk And Berries
1/3 cup lite coconut milk = 0.8 g carbohydrates
We’re talking about the stuff from a can . One-third of a cup of “lite” coconut milk contains 20 calories and almost 1 gram of carb. Scoop out the thick, custard-like milk up top and whip it into a nondairy whipped cream to top berries for a low-carb dessert.
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Practical Applications: How To Use The Zero Carb And Almost Zero Carb Food Lists For Keto Success
There are dozens of ways you can use this guide to help on your path toward keto diet success. Here are some practical suggestions you may find helpful:
No matter what you decide to do, always keep your health and the sustainability of the diet in mind. The results you get mean nothing if your dietary approach is worsening your health & wellbeing or if it is too difficult for you to stick with for the long-term.
Instead of forcing yourself to follow a strict diet, focus on finding weight loss strategies that may improve your health and fit better with your lifestyle and experiment with them to see if they work for you. The zero carb and almost zero carb lists, for example, may be one of these weight loss tools that can help you reach your goals and gain more control over your health and body composition.
If youd like to learn more about what you should and should not eat on the keto diet, check out these two free keto-friendly eating guides:
These Seven Foods Give You The Protein And Carb Punch You Need To Gain Mass
Protein isnt the only thing you need to gain muscle mass carbs are a necessity, too. Yes, were encouraging you to eat carbsin case you havent gotten the memo by now, theres nothing to fear when it comes to this macronutrient .
Protein intake after a rigorous workout is essential so muscles can be repaired, making us ready for another session the next day. But carbohydrate intake is just as crucial. As you probably know, our bodys main and preferred source of energy is carbs. When we workout, whether through lifting weights or running, we deplete those energy stores and have to replace them. More importantly for bodybuilders, eating carbs is vital toward glycogen replenishment.
Youre not likely to get the pump youre after if all you focus on is protein. But before you reach for a loaf of bread, lets remember that just about every macronutrient has to come from a quality source. Although its important to eat dietary fats you shouldnt be reaching for the lard or palm oilsame goes for protein and carbs.
Odds are youre probably eating most of these foods already, but its good to know that these can be added to your post-workout diet to maximize your gains. Well also dispel some myths that certain foods, such as pork tenderloins, dont belong in a bodybuilders diet. Spoiler alert: they do.
Here are seven nutrient-packed foods that give you the dose of protein and carbs that you need to get big. And theyre all readily accessible at your local supermarket.
1 of 7
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What Has Protein And Fat But No Carbs
There are 21 grams of protein, 1 gram of fat, and no carbs in a 3 oz portion. Shrimp has 17 grams of protein, 1 gram of fat, and no carbs in a 3 oz meal. Raw tuna has somewhat more fat, however if you prefer canned tuna, 1 165g can contains 42 grams of protein with only 4.5 grams of fat and no carbs.
Shrimp and tuna are both high-quality proteins that are also low in saturated fat and contain few calories. They’re perfect foods for the diet.
High Protein Low Carb Meal Plan
While the majority of people who have blood sugar problems today are coping with the issue of hyperglycemia, or high blood sugar, a substantial number of individuals are living with the exact opposite problemhypoglycemia, or low blood sugar. Low blood sugar is just as serious a condition as high blood sugar, although it receives far less attention. As with hyperglycemia, the best treatment for hypoglycemia is adherence to a regulated diet.
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