Keto Diet: Zero Carb Myth Explained

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where fat is burned for energy instead of carbohydrates. While the keto diet does not require tracking carbohydrates, it is important to keep carbohydrate intake low to successfully enter and maintain ketosis. This means consuming mostly keto-friendly foods with little to no net carbs.

Technically speaking, almost every natural food contains at least a small trace of carbohydrates. The only foods that contain absolutely zero carbohydrates are fats and oils. For this reason, many of the foods on zero-carb lists actually contain very small amounts of carbohydrates.

- Meat: steak, chicken, lamb, pork, etc.

- Fish and seafood: salmon, tilapia, tuna, catfish, etc.

- Eggs

- Butter

- Oils: olive oil, coconut oil, avocado oil, etc.

- Water

- Black coffee and plain tea

- Salt and pepper

- Mustard

- Mayonnaise

- Hot sauce

- Spices and seasonings: cinnamon, paprika, red pepper, etc.

- Sweeteners: stevia, monk fruit, erythritol, etc.

Zero-carb foods include meat, fish, oils, beverages, and condiments are allowed on a keto diet

Zero-carb foods are an essential part of a keto diet, as keeping carbohydrate intake low is key to its success. While it is not necessary to rigidly track your carbohydrate intake, eating mostly keto-friendly foods with little to no net carbs is a simple strategy to stay in ketosis.

Meat, fish, oils, beverages, and condiments are all allowed on a keto diet and can help you meet your macronutrient and micronutrient intake targets. Here is a more detailed breakdown of each category:

Meat

Practically any meat in its natural form is zero-carb, including beef, chicken, lamb, and game meats such as venison. When consuming pork, it is important to watch out for added sugars, additives, and other harmful ingredients. Organ meats, such as liver, are also considered zero-carb but should be consumed in moderation as they contain some net carbs.

Fish and Seafood

Fish are a great source of protein and are safe to include in a keto diet. Salmon, tilapia, tuna, and catfish are all zero-carb options. However, some shellfish and seafood, such as oysters, shrimp, crab, and lobster, have trace amounts of carbs and should be avoided.

Oils

Oils such as extra virgin olive oil, grass-fed butter or ghee, and MCT oil are all zero-carb and can be used to meet your fat needs. Coconut oil is also a good option for cooking and may have additional health benefits.

Beverages

Water, black coffee, plain tea, and seltzer water are all zero-carb beverage options. Alcoholic drinks, although they may have no carbs, can disrupt ketosis and impair keto diet results.

Condiments

Condiments such as vinegar, mayonnaise, liquid aminos, and some hot sauces are usually zero-carb. However, it is important to check the labels as some may contain added sugars or other carb-containing ingredients.

In addition to these zero-carb food categories, there are also almost zero-carb foods that can be included in a keto diet. These include certain fruits, vegetables, nuts, seeds, and full-fat dairy products. These foods have very low amounts of natural carbohydrates and can be consumed in moderation without significantly impacting your carb intake.

Meat and fish are the best sources of protein on a keto diet

Meat is a staple of the keto diet, and it's easy to see why. Fresh meat and poultry contain zero carbs and are rich in B vitamins and minerals such as potassium, selenium, and zinc. They are also great sources of high-quality protein, which may help preserve muscle mass when you're on a very low-carb diet.

When it comes to specific meats, beef, chicken, lamb, and pork are all good options. Just be sure to watch out for added sugars, additives, and other harmful ingredients when eating pork and processed meats like sausages and deli meats. Opt for high-quality, grass-fed options instead.

Fish is another excellent source of protein on the keto diet. Salmon, sardines, mackerel, and albacore tuna are all fatty fish that are rich in omega-3 fatty acids and B vitamins. They are also carb-free, making them a perfect fit for keto.

Other types of seafood, such as shrimp, crab, and mussels, are also good options, but be aware that some shellfish like oysters, lobster, and octopus do contain small amounts of carbs.

In addition to meat and fish, eggs are another great source of protein for keto. Two large eggs contain zero carbs and over 12 grams of protein. They also contain antioxidants that help protect eye health.

So, if you're looking to increase your protein intake while on a keto diet, meat, fish, and eggs are definitely the way to go!

Fats and oils are essential for cooking and should be chosen carefully

Fats and oils are essential for cooking, but it's important to choose the right ones. Some fats and oils are healthier than others, and some are better suited to certain cooking methods.

Types of Fats and Oils

Fats and oils are categorised as saturated or unsaturated. Generally, if a fat is solid at room temperature—like butter, coconut oil, lard, and ghee—it is higher in saturated fats. These types of fats can raise levels of "bad" LDL cholesterol, which is not good for heart health.

If a fat is liquid at room temperature—like olive oil and rapeseed oil—it has a higher proportion of unsaturated fats, which are sometimes referred to as "good" fats. These fats can have a favourable effect on blood cholesterol levels and help maintain a healthy heart.

Choosing the Right Fat or Oil

When cooking, it's important to select an oil with a high enough smoke point for the cooking method you plan to use. The smoke point is the temperature at which an oil begins to smoke, and it's at this point that the oil starts to break down and form harmful free radicals.

Oils with a lower smoke point are best suited to cooking at low temperatures, while those with a higher smoke point are better for cooking at high temperatures, such as frying.

Healthy Options

Unsaturated fats are associated with a reduced risk of heart disease and stroke. They lower bad cholesterol, blood pressure, and inflammation, while providing essential nutrients for building and maintaining cells in the body. The Dietary Guidelines for Americans recommend replacing saturated fats with healthier unsaturated fats.

Some healthy options include:

• Extra virgin olive oil
• Rapeseed oil
• Avocado oil
• Flaxseed oil
• Sesame oil
• Sunflower oil
• Margarine and spreads

Beverages like water, black coffee, and plain tea are allowed on a keto diet

The keto diet is a low-carb, high-fat diet that can help with weight loss and offer other health benefits. While on the keto diet, it is important to be mindful of your carbohydrate intake, as it can affect your ketosis.

Water is an essential drink on the keto diet, as it is crucial for hydration, digestion, and fighting fatigue and cravings. It is recommended to drink water throughout the day to stay hydrated.

Black coffee, whether caffeinated or decaf, is also allowed on the keto diet. Caffeine may provide a slight metabolic boost and aid in weight loss. However, it is important to monitor your caffeine intake, as excessive consumption may have negative effects.

Plain tea, both hot and iced, is another excellent beverage option on the keto diet. Tea contains zero carbohydrates and has been linked to various health benefits, including anti-aging, metabolic improvements, and a reduced risk of cancer, diabetes, and cardiovascular disease. Black tea, green tea, and herbal teas such as chamomile, peppermint, and ginger root are all suitable choices.

In addition to water, tea, and coffee, there are other beverage options that can be enjoyed on the keto diet:

• Sparkling water, seltzer water, and mineral water are refreshing choices that won't impact your carb intake.
• Bone broth is hydrating and can support a healthy gut and immune system.
• Unsweetened nut milks, such as almond or coconut milk, are good alternatives to dairy milk, which is high in carbs.
• Kombucha, a fermented tea, can be consumed in moderation. It contains sugar due to the fermentation process, so choose low-sugar and low-carb options.
• Alcoholic beverages, such as hard liquor (tequila, whiskey, rum, vodka), dry red wine, and low-carb beer, can be consumed in moderation. Avoid sugary mixers and opt for zero-carb mixers like diet soda or seltzer water.

While these beverages are allowed on the keto diet, it is important to prioritize water intake and practice moderation with other drinks to maintain your ketosis and overall health.

Condiments like vinegar, mayonnaise, and hot sauces can be used in moderation

Vinegar

Apple cider, balsamic, and red wine vinegar contain 0 carbs and can be used on a keto diet. Rice vinegar, on the other hand, has 2 grams of carbs per tablespoon and should be avoided. It is important to read the labels and choose vinegars without added sugars or other high-carb additives.

Mayonnaise

Mayonnaise is a necessary condiment for many keto recipes, adding flavor and creaminess to dishes while providing healthy fats. Primal Kitchen, Sir Kensington's, Chosen Foods, Thrive Market, and Primal Kitchen Vegan are some popular brands of keto-friendly mayonnaise. It is important to choose mayonnaise made with healthy ingredients and minimal or no added sugars.

Hot Sauces

Most hot sauces are keto-friendly as they are typically made with water, vinegar, and chile peppers. Popular keto-approved hot sauces include Frank's RedHot, Tabasco Original Red Sauce, and Texas Pete Original Hot Sauce. It is important to check the ingredients and avoid those with added sugars or other non-keto-friendly ingredients.

When incorporating condiments into a keto diet, it is crucial to consume them in moderation and ensure they align with individual macros and health goals.

Frequently asked questions