The zero carb diet is a weight loss plan that spans a limited range of food choices, all excluding sugars and starches, known as carbohydrates. Protein, mainly from animal sources, and fat are utilized for energy. Foods with only a trace amount of carbohydrates are allowable on the zero carb diet. A trace is an amount that is detectable, but too small to be quantified. The following zero carb food list is referenced from the Asia Pacific Journal of Clinical Nutrition. Because zero carb diets can cause low insulin levels and increased urea production that can damage the kidneys, consult your doctor before making any significant changes to your eating habits.
Meat, Fish and Eggs
Almost any kind of white and red meat is carbohydrate-free, including turkey, lamb, beef, pork and chicken. Avoid organ meat. Read labels on canned and packaged meat as they typically have sugar added. Avoid processed meats, such as pepperoni, ham, bacon, sausage, hot dogs and luncheon meats, as the curing process uses added sugar and will contribute carbs. Also, beware of imitation fish, meatloaf and breaded foods. Kentucky Fried Chicken is off the list. All fats from meat, in addition to vegetable oils, shortenings, butter and margarine, are carb-free.
Most types of fish and shellfish can be eaten on the zero carb diet, including salmon, tuna, sole, trout, flounder, halibut, sardines, anchovies, mackerel, herring, oysters, mussels and crab. Avoid haddock, roe and whiting, as they contain carbohydrates.
Eggs, containing only a trace of carbohydrate per 100 grams, can be eaten any way you want to prepare them.
Dairy Products
Cheese contains only a trace amount of carbs, so you can include cheddar, danish, Edam, Parmesan, Swiss and cream cheese. Avoid cottage cheese and imitation cheese products that contain fillers. Check the carbohydrate content for soy or rice cheese.
Fruits and Vegetables
Fruits contain fructose, or sugar, which is converted into carbohydrates in the body. Therefore, there are no truly carb-free fruits. Olives are the only fruit choice that is completely no-carb.
Many vegetables are low-carb but none are carb-free, except mushrooms and parsley.
Beverages
Water is essential for your body's health and it's carb-free. Drink at least eight glasses of water per day. Avoid diet drinks containing natural sweeteners, like maltose or fructose. Some zero carb beverages include tea, club soda, gin, rum, vodka and whiskey.
Foods to Avoid
In addition to fruit and vegetables, pass on wheat, rice and oats, flours, cereals and pasta made from grains. Breads, cakes, cookies and pies are packed with carbohydrates. White and brown sugar or products containing sweeteners, like syrups and jams, need to be eliminated from your zero carb diet.
Member Comments