Zero Carb Food List that Keeps Keto and Ketosis Simple
Keeping carbs low is the key to keto diet success. When carb intake is too high, we simply cannot enter ketosis and experience the unique benefits of keto.
However, this doesn’t mean that you have to rigidly track your carb intake at all times. In fact, many keto dieters are able to stay in ketosis by using one simple strategy: Eating mostly keto-friendly foods that have little to no net carbs (i.e., digestible carbs that reduce ketone production).
Although it may seem like carbs are hiding around every corner when you first start your keto weight loss journey, there are hundreds of delicious options that have zero or almost zero net carbs as well. To help you figure what these foods are and make keto as easy as possible, we’ve compiled the ultimate list of zero carb and almost zero carb foods for your convenience.
To read more on the topic, view our article Zero Carb Food List that Keeps Keto and Ketosis Simple:
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I have seen several videos dealing with the Keto diet, but this one was simple, plain, and had enough information to be quite useful. I have tried to adopt the Keto diet but find that carbs are hard to avoid and somewhat addictive…at least for me. For those times when I get a real craving, especially between meals, I try to keep vegetables like olives, radishes, green peppers, or celery on hand.
Sugar specifically is very addictive and has shown signs of withdrawl in the brain, so you’re definitely not along on that one. I appreciate the kind words about the video, thank you!
If you’re really wanting to go keto, I think going cold turkey is usually best. Avoid all sweeteners (even keto-friendly ones) for 3-4 weeks and the cravings and withdrawls will go down significantly. Sounds like you already have some great veggies on hand to help out with that!
Try Saint agur blue creme and use celery as a dip if you must snack. Ingredients are cheese 50%, milk, water, milk proteins, emulsifying salts, lactic acid. Its basically a blue cheese dip, and 3.7 carbs for the whole 150g pot. I can’t eat a whole pot & I’m 4 + years on keto.
I like snacks like cheese, or fatty sugar free yogurt, pepperoni, or avocado.
You should not be getting hungry. You may not eat enough fat in your meals.
The article linked and referenced to is one of the most helpful and easy-to-understand articles about Keto I’ve ever read, thank you so much!!!
Thank you so much! We put a lot of time, effort, research, and information into each and every article we write. Really glad you enjoyed it!
Which article
@Melissa Williams Check the description of the video 🙂
Zach I know but the here were a lot of links listed . Thanks 😊
I did keto three years ago and I’m doing it again right now. I lost a lot of weight three years ago going from 195 to 157 in about five months. One of my favorite snacks was cashews. Cashews have carbs so I had to weigh them so as not to eat too much and exceed my daily bard limit. But basically a small hand full with some added salt was a nice snack I could enjoy once per day.
Glad to hear it went so well for you! Cashews are one of the more carby nuts so you really do have to be careful with them. I’d really recommend walnuts or macadamia nuts over them since they’re much lower in carbs and even higher in fat (with a similar, creamy texture).
Macadamia nuts are a good swap for cashews with less carbs, but if you’re measuring that’s great!
I love cashews too
There you go….
Back to keto
See saw!!!!
Dangerous
Something body can’t sustain for ad infinitum.
@RuledMe Cashews in high amounts are toxic.
Excellent round-up! Learned so much in such a short time. Many thanks!
I’m petite and have a low kcal allowance to begin with. Just started keto, and I’m struggling to stay at 5% carbs (15g) 😭. I’ve set myself at 20g now, and will adjust as keto becomes easier to understand and follow. 1lb/week weight loss = 1200kcal/day. Any suggestions or tips are welcomed. Fat/grease (including coconut oil and mct oil) seem to pass through me really quickly (same goes for spinach and baby mixed greens, which has been the case before keto) – is this normal? Does this eventually change?
Same here
CD I cannot eat the green vegetables, corn etc as it goes through me. This diet is no good for me as it’s really high in green veg
@Judith hogan Corn and corn products isn’t on the list to eat at all. Not all green vegetables are on this diet either. Just type in the ones you are eating in the search bar plus keto and then you can do more research. It takes some time to actually get the hang of this lifestyle.
Best list I have gotten so far. I have looked at hundreds. This one is simple and easy….I have a busy life style. I work in an operating room and have basically no time to sit and guess what’s what in the Keto world. This is perfect…THANK YOU!!
So now you only eat fish and meat? I love salads, leafy greens, veggies and fruit. But it seems these are all things I am not allowed to eat anymore. How can you afford eating meat and fish 3 times a day??
@S N you can eat veggies and a bit of fruit from what I heard
@S N – You don’t have to eat 3 times a day. Meat and fats satisfy hunger. You’d be surprised how much money you can save when not eating processed junk.
@Senpai is here – The only low carb fruit is berries.
@nadogrl I don’t eat any processed junk! I do eat a Gluten-free pizza (processed) 4-5 times per year. Otherwise clean eating.
PLEASE dive into the “vegetable broth” in the tuna-in-water ingredient list. I did years ago and have only bought tuna in oil since then. I asked manufacturers for an ingredient list for the broth and NO ONE would provide it but one said it varies and can include peas and other legumes (the fact that “it varies” in itself is disturbing to me). I now only buy Genova brand tuna in olive oil (ingredients: tuna, olive oil, salt) because other brands in oil usually use soy and/or canola. Genova is more expensive, around $2.75 per can, but It’s delicious and I trust the ingredients. It’s worth it to me.
@Raquel Lambropoulos I only buy tuna that has a Dolphin-Safe Certification.
I only buy tuna that had dolphins in the net.
@Paul Tuna Free Dolphin is the way to go.
@basta dotto just an fyi, there’s no such thing as “dolphin safe”. It’s a paid label and there’s no regulation out on the sea. Sucks but it’s true
i buy sardines,tuna in water and add my own fat, obviously the olive oil added to mass produced canned fish is the cheapest and nastiest they can source
This is one of the better “zero” carb food lists I have seen in the last few weeks. I just wish that total carbs were talked about more often than net carbs. I think most people can figure out what the net carbs are if total carbs and fiber are given. But when people give net carbs they rarely give you how much fiber is in the food for those that follow the total carb way of eating.
Thank you! Generally if you’re eating very low net carb foods, they won’t often have high total carbs. We try to keep it more on the simple side for people, but if you’re looking for more in-depth nutrition on recipes, just check out some of the recipes on our site. We do list the total/fiber/net carbs on all of our recipes which should give you some ideas for future recipes/ingredients as well 🙂
Find a carb counting set of instruction for type 1 diabetes. They have to get really good at counting and estimating total carbs and calculate net carbs in a more accurate way. Makes a huge difference.
Please note that this video is specifically for ZERO carb items. If you’re looking for a general food list for keto, this video will help out more: https://www.youtube.com/watch?v=wKhlbgqhNWs
Non dairy creamer for coffee ok?
Deutschland filme
@Christopher Cardono Generally not, they use sugar to replace the fat. Check the labels
Is it okay to use cooking wine? Not drinking wine, but the cooking wine you find on store shelves. It adds so much nice flavor to meats. Thank you.
@Tweety Kid It depends on the cooking wine and how much you’re using. There are definitely many low-carb cooking wines and can be used in moderation, yes. If it’s a sweet cooking wine and you’re using several cups, then it probably wouldn’t be doable.
Forget items that are labeled “keto”. Just eat un-processed meats such as beef, chicken, and fish, and lots of green vegetables. Cook everything in butter, avocado oil, or coconut oil.
@Power House what about unsalted butter?
Why not olive oil?
@Power House Not true….Butter is good for you!
Olive oil is fat, even if its a good fat. Some people over do it. Its better to use a cooking spray and just use a quick spray.
Absolutely, I hate KETO labeled packaging everything tastes so awful amd chemical
Went on keto 2 years ago I was 254, in 4 months I was down to 208 then went on vacation and fell off the wagon. I’m now back up above 250 and just started again today.
@Liberty Construction Fight through the snack cravings and they should go away after a few weeks. Drink plenty of water between meals. Check out some of the recipes on our website or channel – it should give you some ideas to break the monotony 🙂
It happens
Just dust yourself off and keep going. My weight goes up and down
I lost 35lbs…after while and some depression I gained it back mostly…I stayed right below 200 tho and have started keto focus again…hard getting started but finally on track…
You are Not alone..I put all my weight back on, too, these past 2 awful years, and starting over is daunting, but we’ve got this!!!
You GO!
Generally-speaking, this is good information, thank you for that. The main thing I would disagree with / advocate against are “canned-meats” as the canning -process innately introduces a Lot of nitrites as well as various other unhealthy preservatives into the organisms of people who are trying to eat as healthy as possible, due to conditions such as diabetes, heart disease, and others.
@Raquel Lambropoulos good luck girl! You got this, the battle gets easier over time
Canned wild caught tuna
Yes but those are good in a pinch. Instead of grabbing a more unhealthy choice. When you’re limited for time a can of tuna over a bed of lettuce with lemon is handy, quick, and tasty. I myself would suggest meal prepping. It was such a help to me. I prepared the meals once a week and weighed them and placed them in storage containers. I would take two containers out a day. When the container is gone, party is over…I’m done eating and that’s that. Some days if I worried I’d get hungry later, I wouldn’t dive into my container too early. It really helped me not to consume more calories then I needed to lose weight.
And it helped me where my will
Power would have failed me. If I got too hungry and had nothing previously prepared I’d reach for the quickest thing which is usually junk!!!
@Raquel Lambropoulos At a time when one is terribly obese and needs to get some encouraging results selecting less dangerous poisonous food to more dangerous poisonous food, on the plate, will show some noticeable improvement. However, portions too hv to be regulated to a significant extent to keep one motivated to strictly follow the change in diet. All the best to the viewers and commentators on their journey to healthy living. Concentrate on enjoying the flavors of food items in their natural form or slightly steam/saute them with minimal additions of salt, pepper and natural condiments it will go a long way in reducing weight without compromising on your health. I was a poor non-veg eater so it was easy for me to give it up totally. However after watching other videos on different schools of thought I wonder if my diet of equal portions of protein, carbohydrates, salads and cooked veggies and no ‘good fats’ ( white unprocessed butter, ghee without preservatives that has a low shelf life) is a healthy. I am from Iindia and hv bn adding fresh coconut grated in veggies and cold pressed coconut oil for veg saute. Totally cut off dairy products. In a year I lost 13kgs and now my BMI is 22.5. Oh yes my a1c reduced from 11.4 to 7.5 this change happened in 2 mths of no fat diet little carb- no refined sugar, bakery items at all.
There are lots of cheeses that satisfy the less than 1g carbs per 100g
– Blue cheeses are usually at 0/100
– “Buffalo” Mozzarella is 0/100
– Camembert should be 0/100
– Brie 0.5/100
There are many others, but it also depends on which brand you get.
Some brands add sugar/carbs, especially the cheaper ones.
@Fayaz Ali Shah Agreed, That’s why I would suggest only getting proper cheese from the list i made and to stay away from the cheap processed stuff.
If its made from milk it’s got lactose in it which turns to glucose in the body I’ve got insulin resistance so I have limit my consumption even lactose free milk only has slightly less carbs than normal milk cream has even more.
I too am a cheese addict, it’s a hard habit to kick so I appreciate this lol especially for people like me who just getting started on this particular type of diet although I was pleased I did most of what they recommended already- still have much to learn!
Aldi does a brilliant grana padano that has very low carbs, and it’s such a strong cheesy flavour that you barely need any. I swapped from parmesan to grana padano years ago because grana padano is usually vegetarian where parmesan often isn’t, but it’s become my favourite cheese. The fact that it’s so good for keto is just a cherry on top
@Vanguard Iris grana padano is also usually made from raw (unpasturized ) milk too, im pretty sure the Aldi 1 was last time i checked
Week 5 of Dirty Keto. Complete newbie on this way of eating. Watched lots of YouTube videos, made notes. Down 15 lbs. Feel great. No cravings ( sugar was a biggie).
Some great products out there and recipes. Thanks. 🇨🇦
@Dolphin Girl Make sure you’re following your macros. Simply eating low carb doesn’t always equate to weight loss. You need to make sure you’re eating to your macros and not over-eating on calories still.
Good job! WTG!
@RuledMe How do I find out more about macros? I really don’t understand what that is. I do appreciate your help.
@Melanie Dunn This should help you out a bit: https://www.ruled.me/faq/what-are-macros/
Healthy keto i heard is better for u hun but well done
I just discovered your channel. Awesome. Quite right, glycogen is stored in the liver. However, it is also stored in all species of mammalian muscle meats from where it can be easily mobilised when required for exercise.
New sub here. I needed some recipes for next month because I am getting back on keto after 2 months of caving into my carb addiction. I have had only 4 days of really clean eating and already my arthritis pain is gone, as are all my allergy symptoms. It is summer here in Chile and I had been suffering with a horrible cough and runny nose.
Anyway, I love this channel and your recipes look so good and easy. Thank you for your hard work and motivating information.
Yep, really works. Went from 84 kg to 68 kg doing Keto. Egg salad in the morning, and chicken salad in the evening. Ate Cashews, walnuts or pistaccio to combat the cravings. Also kroepoek on occasions. Trick for me was to lay off the coffee and drank tea instead. Zero sugars, combined with exercises and 5 mile runs. Now I only eat healthy as I am able to maintain my weight easily without even exercising that a lot anymore.
how long did it take for you to go from 84 to 68 and how much weight would you say you lost in a month x
@yinka x I hit the 75 kg wall at around 8-10 days. I started to focus more on cooking my own food eating lentils, spinach, more salads gradually losing more and more over a period of 2-3 months. Just cook your own food and go to bed early to avoid getting in midnight scroungings. Still at 69-71 kgs baby, haven’t done any runs since January :). My golden rules now are: no bread, no potatoes, no milk and no coffee. Hope it helps
Pro tip: drink a big glass of water before every meal, don’t put anything in your mouth while cooking or preparing your food!
What is ‘kroepoek’?
Are they fried fish chips?
@alya hamzah yes, these are shrimp flavoured crackers to be precise. They also come in Casave varient (no added spices, just plain)
I just discovered your channel, Ma’am. You have a beautiful delivery of the language. No nonsense or silliness. Can’t wait to see more of your content. Keto has been great to me so far. Thanks again.
New sub here. Your food list is just excellent! Clear and easy to use. Just reading it, I can readily see why I haven’t lost any weight on keto in a year and a half. Even without any weight loss, I’ve had numerous other benefits from keto. Now I’m ready to get serious about weight loss. Your chart and your channel will be very helpful. Thank you!!
Thank you so much – I’m really happy you like the videos. I wish you the best of luck in focusing on the weight loss 😊
I was 305 in April 2021, I did clean keto (looking at all the ingredients in what I buy) + low calories + 1 gallon a day , and also did 16/8 . I am currently at 195 as of this morning 7/07/2022
Motivation. Ty bro
Way to go!
Wow!
How do people get so fat? Every time you buy a larger clothes size or huff and puff up a few stairs isn’t a signal to eat more veggies?
Half the world is starving, donate your burger budget for basic necessities.
Meanwhile the real heroes who eat healthy, exercise regularly and are there for their families and communities are invisible while the lardies get a pat on the back for losing a gram of fat.
Only in America, where people lose the weight of 2-3 humans! Lol
@Feral Kat Only replying cause they highlighted your comment.
Have you ever met someone who has to take steroid asthma meds? Or has been laid up with injuries? Or others who are so depressed they care about little, and eat instead? While there are a few like you describe, there are MANY others with problems that lead to weight gain. Walk a mile in their shoes.