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