Here is a clickable table of contents for your convenience: Below our list of zero carb foods, you will find another list of “almost” zero carb foods that are a bit higher in carbs. Although it is possible to follow a diet is made up of only zero carb foods, we don’t recommend it. For more info on keto-friendly fruits check out this article: Best Low-Carb Fruits (and Which to Avoid). We use Facebook to track connections to social media channels. Here’s a quick breakdown of the almost zero carb varieties of these keto foods: Eggs (0.5g per large egg) Heavy Cream (0.5g per tablespoon) Half-and-Half (1-2g per tablespoon) Where possible, try to opt for heavy cream to keep the carb content down and the fat content up. There are dozens of ways you can use this guide to help on your path toward keto diet success. If you are trying to find trace amounts of net carbs, this simple math equation (total carbs – fiber = net carbs) will not help you uncover them. So Nourished products only contain high quality ingredients and are made with love by the keto founders! Lunch. The holy grail for keto beginners! The healthiest option is to buy wild caught salmon and sardines, canned or fresh without any other ingredients. Use these foods to increase your daily fat intake without having to worry about your protein and carb intake getting too high: Here are some simple ways to incorporate these high-fat, zero carb foods into your keto diet: For those of you struggling to get enough protein and fat on your keto diet, try incorporating more of these foods: The foods that are usually highest in fat (at around 70% fat) are found at the top. It's wonderful for Thanksgiving, or just for fun anytime. Calories: 41 | Fat: 4g | Net Carbs: 1 |… Add healthy fats/oils to your keto meals by sneaking them into your sauces, smoothies, and soups and/or drizzling them on your keto meal or side salad. There are two simple strategies you can use to increase your fat and protein intake: Getting enough protein in your diet is crucial for maintaining muscle mass, building muscle (if you are lifting weight), and reducing your appetite. Seafood is also a great source of protein for keto dieters. Now that you have an idea of what zero carb foods you can have from each popular food category, let’s organize them in a way that helps us meet our goals. Combine high-fat, low-protein foods with high-protein, lower fat foods (from the next section) in your keto meals. These cookies are necessary for the website to function and cannot be switched off in our systems. This list will expand your snack options without net carb intake climbing too high. You’ll find a high-fat dairy product and eggs in most keto recipes. Fat, which had been demonized for decades as an artery-clogging monster, is pretty good for us in our diets. With keto, your body is primed to burn mostly fat, particularly if you’re meeting your protein goal for the day. This is why many dieticians and doctors recommend eating two or more servings of fatty fish, like sardines and salmon, every week. Following an almost zero carb diet is simply not practical, not sustainable, and not worth it for most people. If you are struggling to meet your protein needs, try adding these zero carb, high-protein foods to your keto meals: As a general rule of thumb, skinless white meat will always be higher in protein and lower in fat than dark meat with or without the skin. ), salted and cured meats (e.g., corned beef), Dark meat fowl with the skin on (e.g., chicken thighs and duck legs), Canned fish (in olive oil with skin on for most fat), Dried meat products (e.g., jerky, biltong, meat sticks), Fowl (turkey, chicken, duck, goose, hen, quail), Preserved meat products (e.g., jerky, biltong, pemmican, meat sticks), Stevia extract (liquid or solid with no other additives), Monk fruit extract (liquid or solid with no other additives), Pure erythritol (~0.2 grams of net carbs per teaspoon), Swerve sweetener (a 1 to 1 sugar replacement that doesn’t increase blood sugar levels), Any sweetener blend that only consists of stevia extract, monk fruit extract, and/or erythritol (with no other fillers or additives), Diet soda and other diet drinks (without any added sugar or sweeteners that increase your blood sugar levels). These are becoming more common and usually contain only 1g carbs per cup. It is actually possible to make  “zero-carb” bread in this way. There is no reason to maximize carb restriction for health or for weight loss. In order to use this website we use the following technically required cookies. As with processed meats, make sure there are no added ingredients that contain carbs. Keto Onion Recipes. For perfomance reasons we use Cloudflare as a CDN network. This recipe is a yummy and rich-tasting cross between my decades-old cheesecake recipe and pumpkin pie, converted to be low-carb. For a closer look at the most popular sweeteners and their net carb content, check out our guide to the best and worst keto sweeteners. Everyone is different, so monitor your progress and adjust alcohol intake if necessary. Beyond just fat loss, ketosis has an additional benefit in that it spares muscle when you’re eating at a deficit. Although this is a small difference that won’t 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. 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. Food manufacturers aren’t required to include carbs on their labels if the product contains less than one gram per serving. Keep in mind that this indicates the number of net carbs per serving (which is 2/3 cup or 55 grams in this case). I can help! Due to the higher carb count and shrinkage, onions on keto are best used as part of a recipe with other low carb ingredients. Below, you will find a combination of the almost zero carb and zero carb lists to help you with keto grocery shopping and meeting your macronutrient (and micronutrient) intake targets. How does the low carb diet maximize these health benefits of fat? Alcohol can even knock some keto dieters out of ketosis for several days until their livers can get back on track. Keto Living LLC © Copyright 2020, All Rights Reserved, Zero Carb Foods to Increase Protein Intake, Zero Carb Foods to Increase Fat & Protein Intake, Zero Carb, Low-calorie Foods to Increase Fiber, Vitamin, and/or Mineral Intake, Almost Zero Carb Condiments and Dressings, our comprehensive guide to keto sweetener substitutions, our guide to the best and worst keto sweeteners, our comprehensive guide to keto-friendly drinks & beverages, our guide to the best low carb vegetables, Best Low-Carb Fruits (and Which to Avoid). Although they are a great way to meet your fat needs, the net carbs and calories can add up quickly if you are not careful. To help you figure what these foods are and make keto as easy as possible, we’ve compiled the ultimate list of zero carb and almost zero carb foods for your convenience. This is because food manufacturers can claim their product has zero carbs if it has less than one gram of carbs per serving. This cookie is strictly necessary for Cloudflare's security features and cannot be turned off. This is because modern nutrition science is finally understanding that low fat, high carb diets are bad for people. Everyone should use alcohol with caution, especially keto dieters. All the below recipes are not only vegetarian, but they’re also paleo-friendly and gluten-free. By agreeing you accept the use of cookies in accordance with our cookie policy. These are all rough estimates, so make sure you look up the fat and protein content of any particular food you are concerned about. Below, you will find a detailed list of almost zero carb foods that can help you with your macro intake. Here is a list of the most popular keto cheeses with net carb content per 1 oz serving: All nuts and seeds have some net carbs in them, but there are a few varieties worthy of the almost zero carb list: It is relatively easy to eat a lot of nuts without realizing it, so make sure you eat them in moderation. Keto Eggplant Chicken Parms starstarstarstarstar_half (64) watch_later 37 min. To get the carb counts for each vegetable, check out our guide to the best low carb vegetables.