Zero Carb Food List that Keeps Keto and Ketosis Simple

Shally Soni

Zero Carb Food List that Keeps Keto and Ketosis Simple   Checkout my keto diet plan:- https://tinyurl.com/5n6zrj9b

Transcript

00:00The one golden rule in a keto diet is to keep carbs low.

00:10This doesn't just mean cutting out bread, pasta, and grains, it means truly giving your

00:15eating habits a hard reset.

00:17Perhaps one of the most daunting elements of the keto diet for people can be the idea

00:22that they have to count every single carb.

00:25We do encourage you to track your macros and be mindful of your carb intake, but there

00:29is one simple strategy that helps to clear up any confusion around how much of what foods

00:34you should and shouldn't be eating.

00:37Choose mostly keto-friendly foods that have little to no net carbs.

00:41There are so many low and no-carb options, you have hundreds of delicious options to

00:47choose from.

00:48To help simplify things and make your keto journey as easy as possible, we've put together

00:53the ultimate list of zero-carb foods for you to enjoy.

00:58Before we begin, it's important to note that nearly every kind of food has some sort of

01:03trace carbohydrate content.

01:06When we say zero carbs, we are talking about foods and beverages that contain less than

01:11one gram of net carbs per serving and foods that aren't usually consumed in large enough

01:16quantities to negatively affect your daily carb consumption.

01:23Now let's take a look at zero-carb foods starting with meats.

01:27Beef, fowl, and pork are familiar meats that provide you with protein.

01:32Less common types of meats like veal, lamb, game meats including venison and elk, and

01:38exotic meats can help add variety and interest to your meals.

01:42Organ meats can be a good choice too, but just be aware that liver contains glycogen,

01:47a source of net carbs.

01:49When possible, seek out grass-fed and pasture-raised meats.

01:53While it's typically best to avoid processed meats, cured and dried meats like bacon, salami,

01:59hot dogs, deli meats, jerky, and canned meats are fan favorites on the keto diet that can

02:06be used on occasion.

02:07However, you must read the ingredient list and put back anything containing dextrose,

02:13starch, sugar, high fructose corn syrup, or maltodextrin.

02:18Always try to buy all-natural processed meats that contain carb-free ingredients.

02:22Fresh and tinned seafood, many of which contain beneficial omega-3 fatty acid, are another

02:28great source of protein.

02:30White flaky fish like cod, flounder, sole, and haddock are tasty as are fattier, more

02:37flavorful fish like salmon, tuna, halibut, swordfish, sardines, Spanish mackerel, trout,

02:46and others.

02:47We found that the healthiest option is to buy wild-caught salmon and sardines, canned

02:52or fresh, without any other ingredients.

02:56While we recommend against frequent and habitual snacking, we all need snacks from time to

03:01time.

03:03Even though so many on-the-go bites you once relied on are now off the table, there are

03:08so many keto snacks to take their place.

03:11Of the bunch, those with the lowest carbs include pepperoni slices, keto pork rinds,

03:17bone broth, smoked fish, canned fish, canned meat, preserved meat products like jerky,

03:24biltong, pemmican, and meat sticks, and seaweed.

03:28For a more comprehensive look at good keto snacking habits, check out the Ruled.me article

03:33titled 50-plus healthy keto snacks to help with ketosis.

03:41Healthy fats are the cornerstone of a balanced keto diet.

03:45Zero-carb fats like extra virgin olive oil, grass-fed butter and ghee, coconut oil, MCT

03:52oil, avocado oil, and animal fats like lard are ingredients you should be reaching for

03:58at almost every meal.

04:00Vegetable, seed, and nut-based oils are unstable when exposed to high heat and can release

04:05toxins.

04:06We suggest avoiding these.

04:10Your spice cabinet is likely packed with flavor enhancers that are virtually carb-free.

04:15Avoid any spice blends with added sugars, of course, and instead try salt and black

04:20pepper, dried oregano, rosemary, thyme, basil, chives, and dill.

04:27Chili powder, curry powder, and cinnamon may contain higher traces of carbs and should

04:32be used a bit more sparingly.

04:34Some condiments like sugar-free hot sauces and mustard can also add tons of flavor with

04:39hardly any carbs at all.

04:43While all sugars are cut out from a keto diet, there are plenty of ways to add a hint of

04:48sweetness to the dishes we prepare.

04:50Zero-carb sweeteners include liquid stevia, monk fruit extract or blends, erythritol,

04:56and liquid sucralose.

04:58Just be sure to choose products, either liquid or solid, that contain no other additives

05:03like malted dextrin.

05:04For a more comprehensive list of sweeteners, watch our video on keto-friendly sweeteners.

05:13Zero-carb drinks are available almost anywhere you go.

05:17There is water and sparkling water, of course, as well as black coffee and unsweetened tea.

05:23Sugar-free and carb-free energy drinks, diet drink mixes or drink enhancers, and diet soda

05:28and other diet drinks without any added sugar also count.

05:32Keep in mind that for some people, drinking sweeter drinks can trigger sugar cravings

05:37in the long term.

05:38When it comes to alcohol, those following the keto diet need to proceed carefully.

05:44Some alcoholic drinks have virtually no net carbs, but alcohol will slow fat burning while

05:49your body processes it.

05:51We suggest limiting your alcohol intake to one drink per day and choosing spirits like

05:56gin, unflavored rum, unflavored vodka, whiskey, tequila, scotch, bourbon, brandy, or cognac.

06:05Always be careful about added carbs in the alcohol you are drinking.

06:09For more on keto drinks, see the Ruled Me article, Complete Guide to Keto Drinks and

06:14Beverages.

06:16We hope that our guide to zero-carb foods helps to clarify some of the best things you

06:20should be reaching for as you continue on your keto journey.

06:24For more information and resources on what you should and shouldn't eat on a keto diet,

06:29visit Ruled Me and check out the guide titled, Ketogenic Diet Food List, Everything You Need

06:34to Know, alongside our other videos.

06:37Thanks so much for watching.

06:54I'll see you next time.

06:55Bye.

Category

Transcript

Recommended