Zero-Carb Foods For The Keto Diet: What To Eat

The keto diet is a low-carb, high-fat, moderate-protein diet. Carbohydrates are the body's primary source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy.

The list of zero-carb foods is substantial but not infinite. Meat, fish, oil, and some condiments are zero-carb and can be enjoyed without increasing carbohydrate intake.

- Game meat (venison, bison, boar)

- Organ meat (kidney, heart, tongue)

- Chicken

- Beef

- Turkey

- Duck

- Lamb

- Fish (salmon, tilapia, cod, tuna, catfish)

- Seafood (shrimp, clams, mussels, crab)

- Butter

- Cheese

- Heavy cream

- Eggs

- Olive oil

- Coconut oil

- Water

- Black coffee

- Tea

- Salt

- Black pepper

- Mustard

- Hot sauce

- Mayonnaise

- Liquid aminos

- Spices and herbs

- Nuts and seeds (in small quantities)

Zero-carb meats: chicken, beef, turkey, lamb, venison, bison, organ meats

Zero-carb meats are an excellent way to ensure you stay in ketosis and reap the benefits of the keto diet. Meat is a great choice on keto, as it is naturally carb-free and protein-rich, making it ideal for the high-fat, low-carb ketogenic diet.

Chicken, beef, turkey, lamb, venison, bison, and organ meats are all zero-carb options. However, it is important to note that the way the animal is raised can impact the nutritional profile of the meat. For example, grass-fed beef tends to be leaner and has a brighter, cleaner taste than conventionally-farmed beef. It also has a slightly higher amount of anti-inflammatory omega-3 fats.

When choosing zero-carb meats, it is best to opt for fresh, unprocessed meats without any added ingredients. Processed meats, such as hot dogs, sausages, and deli meats, often contain carb-containing ingredients like dextrose, starch, sugar, or syrup. These ingredients can add up to 1 gram of net carbs per serving, which is important to consider if you are strictly monitoring your carb intake.

Chicken

• Chicken breast
• Chicken thigh
• Chicken leg

Beef

• Ribeye
• Ground beef
• Beef tenderloin

Turkey

• Turkey breast
• Turkey thigh

Lamb

Lamb chops

Venison

Venison chops

Bison

• Bison ribeye
• Ground bison

Organ Meats

• Liver
• Brain
• Heart

These zero-carb meats can be prepared in various ways, such as grilling, baking, or adding them to casseroles, salads, or soups. Remember to watch out for added sugars, additives, and other harmful ingredients, especially in processed meats.

Zero-carb fish and seafood: salmon, tilapia, cod, shrimp, sardines, herring, crab

Fish and seafood are a great source of protein and are a safe choice for zero-carb meals. Salmon, tilapia, cod, shrimp, sardines, herring, and crab are all zero-carb foods.

Salmon is a great source of B vitamins, omega-3 fatty acids, protein, and potassium, which helps regulate blood pressure. Wild-caught salmon is also a more sustainable option than farmed salmon.

Tilapia is a mild-tasting white fish that is popular for its non-fishy flavor. It is important to keep an eye on the mercury levels when consuming tilapia.

Cod is another type of white fish that is often used for fish sticks and other battered fish products due to its mild flavor and light texture.

Shrimp is a shellfish that provides lean protein and is low in calories. It is also a good source of selenium, which is an important mineral for thyroid function and immune health.

Sardines are small, oily fish that are packed with omega-3 fatty acids, vitamin D, and calcium. They are also one of the few foods that are naturally high in vitamin D.

Herring is another oily fish similar to sardines. It has a higher omega-3 content than sardines, trout, and mackerel, and it is also an excellent source of vitamin D and selenium.

Crab is a shellfish that provides lean protein and is low in calories. It is also a good source of selenium and other essential nutrients.

When following a zero-carb diet, it is important to consume these fish and seafood in their natural state without any added ingredients or processing. Additionally, it is recommended to opt for wild-caught, fresh, or canned varieties whenever possible to avoid hidden carbs and maximize the nutritional benefits.

Zero-carb fats and oils: butter, olive oil, coconut oil, animal fats

Fats and oils are the only true zero-carb foods. However, not all fats are created equal. For example, vegetable oils are high in omega-6 fatty acids, which can be inflammatory when consumed in excess. These include soybean, corn, and sunflower oil.

When it comes to animal fats, butter is a common fat that is both delicious and nutritious. Containing only trace amounts of carbs, it is keto-friendly. Grass-fed butter is best, and brands such as Kerrygold and Land O Lakes are recommended. Ghee, a form of clarified butter, is also a good option as it has a higher smoke point and is less allergenic.

Coconut oil is another fat that is suitable for the keto diet. It is pure fat, so it can help meet increased fat needs without adding carbs. It also contains saturated fats, most of which are medium-chain triglycerides (MCTs), which may boost fat burning. However, coconut oil is high in calories, so it should be consumed in moderation.

Olive oil is another oil that is suitable for the keto diet. It has no carbs and is 100% fat. It is also a good source of antioxidants, which can help absorb the nutrients in the small amount of vegetables that are allowed on the keto diet. Olive oil is best suited for salad dressings rather than cooking, as it has a low smoke point.

Animal fats such as lard are also suitable for the keto diet.

Zero-carb beverages: water, black coffee, tea, seltzer water, soda water, sparkling water

When it comes to beverages, water is the best option for staying hydrated on the keto diet. It is calorie-free, carb-free, and the best way to keep your body functioning optimally. You can also add flavour to your water by squeezing in some lemon or lime juice, infusing it with fruits like cucumber or watermelon, or making your own sparkling water at home with a carbonator.

If you're looking for a morning boost, black coffee is a great option as it is calorie- and carb-free. Caffeine has also been shown to promote fat burning, suppress appetite, and aid weight loss, helping you get into ketosis. However, it is important to monitor your caffeine intake as excessive consumption may lead to negative side effects.

Tea, both hot and iced, is another excellent choice that can be consumed in abundance. Black tea and green tea are widely available and packed with antioxidants, while herbal teas such as chamomile, peppermint, and ginger root offer great medicinal value. Tea has also been linked to various health benefits, including anti-aging, metabolic improvements, and a reduced risk of cancer, diabetes, and cardiovascular disease.

Seltzer water, soda water, and sparkling water are refreshing low-carb choices that can help you kick the soda habit. They are typically unsweetened and can be enjoyed plain or flavoured with citrus or other desired flavours.

When it comes to alcohol, hard liquor is your best bet as it is naturally carb-free. This includes dark liquors like scotch, whiskey, and bourbon, as well as rum, vodka, and gin. Avoid flavoured options and mix with zero-carb mixers like diet soda or seltzer water. Beer is typically high in carbs due to the sugars from wheat, so it should be avoided or limited.

Zero-carb seasonings and condiments: salt, black pepper, mustard, hot sauce, mayonnaise, vinegar

Zero-Carb Seasonings and Condiments

Salt, Black Pepper, and Mustard

Salt, black pepper, and mustard are all great options for zero-carb seasonings. While black pepper does technically contain carbs, the amount is so small that most zero-carb dieters don't worry about it. One "dash" or crack of black pepper has around 0.1g of carbs, which is a negligible amount. Mustard also has a tiny amount of carbohydrates, but again, it's so small that it doesn't register even when used in larger amounts.

Hot Sauce

Most bottled hot sauces, such as Tabasco, are also zero-carb. Hot sauce is made from red chili peppers, which give it its spicy flavor. Adding spice to your food can help curb your appetite and may even speed up your metabolism. However, be sure to read the labels, as some hot sauces can contain sugar.

Mayonnaise

Mayonnaise is another zero-carb condiment. It is made from eggs and oil, and when made naturally, the carb count is usually 0g per serving. However, always check the labels, as some brands of mayonnaise may contain added sugar.

Vinegar

Vinegar is another zero-carb option. You can use it to make a vinaigrette by mixing it with olive oil and salt. Cider and wine vinegars are good choices, and you can also explore infused vinegars, just be sure to check for carbs in any fruit vinegar.

Frequently asked questions