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Zero Carb Foods

  1. #1
    Join Date
    Mar 2015

    Zero Carb Foods

    Here are some basics that a basic ultra low carb person would include in their daily meals. the 'fruit and veg' is up for grabs. some might allow a bit and others might avoid. I copied some of my ultra low/zero carb food lists.

    Zero Carb Meat

    High in protein and vitamins, most natural meats have zero carbs.
    Packaged, cured and processed meats (sausage, hot dogs, deli meat, bacon, etc.) have some carbs due to added flavoring, preservatives or starchy binders.
    Be sure to check the labels.
    These natural meats have zero carbs:

    • Beef
    • Veal
    • Lamb
    • Pork
    • Fowl (turkey, chicken, duck, goose, hen, quail)
    • Organ Meats (brains, tongue, liver, heart, kidneys)
    • Game Meats (venison, bison, ostrich, caribou, elk)
    • Exotic Meats (such as ostrich and emu)

    Zero Carb Seafood

    Fresh (unprocessed) seafood is zero carb:

    • Cod
    • Flounder
    • Sole
    • Haddock
    • Halibut
    • Sardine
    • Swordfish
    • Tuna
    • Trout
    • Salmon
    • Catfish
    • Bass
    • Crab
    • Shrimp
    • Lobster

    • Squid
    • Oysters
    • Mussels
    • Clams

    Zero Carb Dairy

    • Butter
    • Whipped Cream (check each label)
    • Heavy Cream (check each label)

    It’s possible to find zero carb cheese, particularly hard cheese. Most cheese is low carb, ranging from 0 to .5 net carbs per ounce (complete list below).
    Eggs are almost zero carb -- ranging from .2 to 1 net carb per egg. Be sure to check each carton.

    Almost Zero Carb Cheeses:
    Serving size: 1 oz = 1″ cube = 1/4 cup grated (approx.)

    • Asiago .9
    • Blue .6
    • Brie .1
    • Camembert .1
    • Cheddar .3
    • Colby .7
    • Edam .4
    • Fontina .4
    • Goats .6
    • Gouda .6
    • Gruyère .1
    • Havarti .7
    • Mexican Blend Cheese .5
    • Monterey .1
    • Mozzarella .6
    • Muenster .3
    • Neufchatel .1 to .8
    • Parmesan .9
    • Provolone .6
    • Ricotta .8

    * This list goes on and on…Be adventurous and try something new!

    Zero Carb Seasoning

    Flavoring zero carb foods makes them much more palatable.
    There are so many to choose from but check your carb counts before using spices to be on the safe side.

    • Salt and Pepper
    • Vinegar
    • Ground Cinnamon
    • Most Hot Sauces
    • Pre-mixed Seasonings (check the label)
    • Yellow Mustard
    • Dill weed
    • Chives...and many more

    Zero Carb Oils and Fats

    The following fats and oils have zero carbs:

    • Olive oil
    • Coconut oil
    • Sunflower oil
    • Safflower oil
    • Corn oil
    • Soybean oil
    • Canola oil
    • Peanut oil
    • Sesame oil
    • Avocado oil
    • Grapeseed oil
    • Soybean oil
    • Safflower oil
    • Sunflower oil
    • Fish oil
    • Animal Fats (including lard)
    • Vegetable Shortening
    • Butter and Margarine
    • Mayonnaise (check each label)

    Almost Zero Carb Fruits and Veggies:
    Serving size: 1/2 cup

    • Spinach .2
    • Parsley .4
    • Avocado .5
    • Radish .5
    • Lettuce .25
    • Bok Choy .7
    • Celery .8

    Serving size: 1/4 cup

    • Mushrooms .5
    • Garlic (1/2 clove) .5
    • Cabbage .5
    • Asparagus (3 pieces) .6
    • Coconut .5
    • Yellow Squash .7
    • Raspberries .7
    • Cauliflower .7
    • Broccoli .8
    • Cucumber .9

  2. #2
    Join Date
    Aug 2011
    So Cal
    Very good list. I look for triple fat, soft cheese for great taste, and full-fat cream cheese for good fat and low carbs, too. I sometimes use an oz or two of cream cheese as lunch.
    I eat 95% of the time from this list, but as I said, I loves my nuts....

  3. #3
    Join Date
    Mar 2015
    I don't use the soft cheeses at all. I am atkins 1972 induction foods only RIGHT now. when at goal I am sure adding in sour cream and cream cheese. Ya know, I am not sure why Dr. A said hard cheese only?? I guess a few extra carbs in the others is what he didn't want you to have??

    Arlene stop saying nuts. You know you are making me want some HAHAHA lol

  4. #4
    Join Date
    Jan 2017
    Northern Alabama
    Coconut oil is one of the no-carb foods mentioned above, and it is one that I have added into my ketogenic food plan. Most of the time, you have to be in ketosis before your body makes ketones; but coconut oil is the exception, and it makes ketones no matter what you are eating it with.
    When I started adding coconut oil to my morning coffee, I started noticing how good I felt, how much energy I have, and how just a little bit of coconut oil keeps me full for hours.
    I have been reading about the benefits of adding coconut oil to the diet, and it is amazingly helpful for many other things besides losing weight.
    This is a rather long presentation by Bruce Fife; but there is some really great information for anyone who wants to learn more about the benefits of coconut oil in the diet.

  5. #5
    Join Date
    May 2017
    Good read, thanks for the list.

  6. #6
    Join Date
    Mar 2015
    ZC can go 2 ways

    you are the zc person who will only eat from the animal kingdom or a zc person who will allow some plant matter into their lives. like coconut oil, which is what I as a zc animal kingdom eater would never eat but other's will allow

    so ya kinda have to find your path but the lower you stay on any carb in your life is a blood sugar stability that will make one thrive so much better!! A carb is sugar, any sugar are carbs, from plant or whatever, but an 'animal carb' like those trace carbs in eggs will not effect the body as any 'sugar carb' that ALL FOOD eaten will raise BS a bit, but a 'sugary type carby' carb souce will actually make the body work different vs an animal carby food bit such as what is in eggs or say liver. Planty carby carbs are more of a sugar source and effects the body to DO more in it's processing where an animal carb trace like from eggs or liver will not make the body do the extra work.

    so zc all the way guys best place to be

  7. #7
    Join Date
    Dec 2017
    New York
    Great outline, I'm back on my Atkins diet and need a memory refresh on what I can eat and how many carbs are in each of the foods. The last diet I was on was HCG diet, its been a few years since I did the Atkins.

  8. #8
    Join Date
    Aug 2011
    So Cal
    Lisa, Welcome. Glad you found us. You start Atkins with 20 or fewer carbs a day. Here is a list

    We have lists of conversations in our Atkins threads here

Please reply to this thread with any new information or opinions.

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