Eating Zero Carbs On Keto: Is It Possible?

The keto diet is a low-carb, high-fat diet that involves reducing carbohydrate intake to encourage the body to enter a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While it is not necessary to rigidly track your carb intake, keeping carbs low is the key to success on the keto diet.

Technically, only fats and oils contain zero carbs, but there are plenty of foods that contain very few carbs that can be enjoyed as part of a keto diet. Meat, fish, and seafood are great sources of protein that are typically low in carbs, and there are several beverages, seasonings, condiments, sweeteners, and snacks that are also low-carb.

However, it is important to be mindful of added sugars and other ingredients that may increase the carb count. Checking nutrition labels and opting for unprocessed, high-quality, grass-fed, or organic foods can help ensure that you stay within your target carb count.

Zero-Carb Fats and Oils

Fats and oils are the only foods that are truly zero-carb. However, to be listed as "zero carbs" on a nutrition label, the food must contain less than 1 gram of total carbohydrates per serving. Therefore, while all oils and fats are 100% fat and zero carbs, not all fats are created equal.

• Olive oil (all varieties)
• 100% grass-fed butter
• Ghee
• MCT oil
• Animal fats (including lard)

When choosing oils and fats, it is best to opt for high-quality options like ghee and MCT oil for added health benefits. For cooking, extra virgin olive oil and coconut oil are the most stable when exposed to high heat and won't break down into harmful compounds.

Zero-Carb Beverages

The keto diet is a low-carb, high-fat diet that can be challenging to follow, but there are plenty of zero-carb beverage options to choose from. Here are some ideas to keep you hydrated and on track:

• Water: The ultimate zero-carb drink, water should be your go-to choice. It's calorie-free, carb-free, and the best way to stay hydrated, especially during the initial phase of the keto diet when your body is adjusting.
• Sparkling Water: Whether you prefer La Croix or other sparkling water brands like Perrier or Aura Bora, these fizzy drinks are usually unsweetened and free of net carbs, making them a great keto option.
• Tea: Both black and green tea are zero-carb and provide antioxidants. You can also add some flavour with zero-carb sweeteners like stevia, monk fruit extract, or erythritol.
• Coffee: Black coffee is keto-friendly, and you can even add butter or MCT oil for a boost of healthy fats. Just be mindful of any creamers or sweeteners you add, as they may contain carbs.
• Diet Sodas: While not the healthiest option, diet sodas like Diet Coke, Diet Pepsi, and Zevia Zero Calorie Soda are technically keto-compliant. However, they often contain artificial sweeteners, so opt for those sweetened with stevia or erythritol if possible.
• Sugar-free Energy Drinks: Energy drinks can be keto-friendly, but be cautious of artificial sweeteners and limit your caffeine intake. Some recommended brands include EBOOST and Kill Cliff.
• Lemon or Lime Juice: A squeeze of lemon or lime can add flavour to your water or tea without adding carbs. Just be sure to avoid sugary lemonades.
• Unsweetened Plant-Based Milk Alternatives: Dairy milk is not recommended on keto due to its natural sugar content. Instead, try unsweetened almond, coconut, or other plant-based milk alternatives.
• Alcohol: Clear liquors like vodka, gin, and tequila are naturally carb-free. Wine and beer are usually high in carbs, but you can find low-carb options like Budweiser Select 55, Michelob Ultra, and Miller 64. Be cautious of mixers, and opt for zero-carb options like diet soda or seltzer.
• Herbal Teas: Infusions made from hibiscus, chamomile, peppermint, and other herbs are generally low-carb and can be a soothing choice.

Zero-Carb Seafood

Seafood is a great source of protein and is a safe choice for a zero-carb diet.

Fish and other seafood are incredibly nutritious and healthy. They are particularly high in B12, iodine, and omega-3 fatty acids, all of which many people do not get enough of.

Most types of fish and seafood contain next to no carbs. Here are some examples of zero-carb seafood:

• Salmon
• Tuna
• Catfish
• Tilapia
• Crab
• Clams
• Oysters
• Shrimp
• Mussels
• Scallops
• Squid
• Lobster

Some shellfish, like oysters, mussels, and clams, contain trace amounts of carbs, but not enough to remove them from the zero-carb category.

When eating seafood on a zero-carb diet, it is important to avoid any breading or added ingredients that may contain carbs. It is best to stick to unprocessed seafood and check the ingredients and nutrition information when dining out or purchasing pre-made seafood dishes.

Zero-Carb Condiments

• Mustard — a naturally low-carb condiment, traditionally made from mustard seeds and vinegar, beer, or wine. Avoid honey mustard and other sweetened mustards as these contain added sugars. Some popular keto-friendly mustards include yellow mustard, Dijon mustard, and spicy brown mustard.
• Hot Sauce — most bottled hot sauces are keto-friendly as they are typically made with water, vinegar, and chile peppers. Some keto-friendly options include Tabasco Original Red Sauce, Hoy Fong Sambal Oelek Chili Paste, and Frank's RedHot sauce.
• Mayonnaise — a versatile keto condiment with high fat and low carb content. Mayonnaise made with avocado oil, such as Primal Kitchen Mayo with Avocado Oil, is a good option.
• Liquid Aminos — a great substitute for soy sauce, especially for those who are gluten intolerant. Bragg Liquid Aminos is a gluten-free, umami-packed seasoning made from soybeans. Coconut aminos is another option for a gluten-free soy sauce alternative.
• Vinegar — cider and wine vinegars are usually keto-friendly. Be sure to check for carbs in any fruit vinegar.
• Keto-friendly Ketchup — traditional ketchup is a no-go on the keto diet due to its high sugar content. However, some brands like Heinz offer no sugar added versions that are keto-friendly.

Zero-Carb Snacks

When following a keto diet, it's important to keep your carb intake low to stay in ketosis. Luckily, there are plenty of delicious zero-carb or very low-carb snack options to choose from. Here are some ideas to keep those cravings at bay:

Savoury Snacks

• Meats: Jerky, biltong, pepperoni chips, bacon, salami, ham, and other cured meats are usually zero-carb. Just be sure to check the labels and avoid added sugars and other carb-containing ingredients.
• Seafood: Canned tuna, smoked salmon, and shrimp are great zero-carb options. Other seafood like mussels and oysters have trace amounts of carbs, so enjoy in moderation.
• Cheese: Parmesan crisps, cheddar, Monterey, and gouda cheese are good choices. Avoid American cheese, which is higher in carbs.
• Eggs: Hard-boiled, deviled, or scrambled, eggs are a versatile zero-carb snack.
• Pork Rinds: These make a great crunchy, zero-carb alternative to chips.
• Veggies: Celery, cucumber, and dill pickles are refreshing, low-carb options.
• Condiments: Mustard, mayonnaise, hot sauce, and vinegar usually have zero carbs.

Sweet Snacks

• Nuts: Brazil nuts, pecans, and macadamia nuts are good choices, but be mindful of portion sizes as they can be easy to overeat.
• Chocolate: Enjoy dark chocolate with 70% cocoa or higher in moderation. Milk chocolate and chocolate with less than 70% cocoa have more carbs.
• Berries: Raspberries and blackberries are lower in carbs than strawberries and blueberries. Enjoy with whipped cream for a decadent treat.

Remember, while these snacks are zero-carb or very low-carb, it's important to practise portion control and not overeat. Enjoy these snacks as part of a balanced keto diet and listen to your body's hunger cues.

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