The standard American diet contains an average of 300 g of carbohydrates a day, while low-carb diets suggest limiting your carbs somewhere below 150 g in a 24-hour period, although the exact amount can vary from one low-carb plan to another. A no-carb diet does not necessarily contain zero gram of carbohydrates, but does eliminate all carbohydrate-containing foods. Most no-carb diets will still allow the consumption of non-starchy vegetables, considering that their high fiber content makes their net carb content very low. Always consult your physician before significantly changing your dietary habits.
Bread, Rice and Pasta
Grains are one of the main sources of carbohydrates in the American diet and should be avoided if you want to keep your carb intake close to zero. Stay away from breads of all kinds, such as bagels, sandwiches, English muffins, wraps, tortillas, tacos, pita bread and pizza dough. Rice and pasta; as well as crackers; breakfast cereals; cereal bars; oatmeal; and baked goods like muffins, croissants, pies, cookies and cakes are also high in carbohydrates.
Sweets and Desserts
Any foods containing sugar will have a high carb content. Eliminate candies, chocolate bars, pastries, cakes, cookies, muffins and any other types of desserts. Stay away from any type of sugar like table sugar, brown sugar, molasses, honey, maple syrup, agave syrup and jams. Soft drinks, energy drinks and fruit punches also pack a lot of sugar and carbohydrates.
Potatoes
Potatoes, whether they are mashed, baked or fried, have a high carbohydrate content, as do all other starchy vegetables, including corn, sweet potato and winter squash. For example, a quarter of a large baked potato or a half-cup of mashed potato each contain about 15 g of carbohydrates. Eliminate these foods from your diet to keep your carb intake low.
Legumes
Beans and lentils have a high carb content. For example, a half-cup serving provides about 15 g of carbohydrates. Avoid soups, salads, dips, casseroles and other dishes that contain legumes to stay on track with your no-carb diet.
Fruits
All fruits contain carbohydrates: Fresh fruits, frozen fruits, canned fruits, dried fruits, fruit salads, unsweetened applesauce and fruit juices are all included. Each serving of approximately a half-cup of fruit provides an average of 15 g of carbs.
Milk and Yogurt
Milk and yogurt are the only foods in the dairy products category that contain significant amounts of carbohydrates, with about 15 g per cup of milk, or two-thirds cup of plain yogurt. Cream, butter and cheese do not contain carbohydrates, with the exception of cottage and ricotta cheese, each of which come with close to 5 g of carbs per half-cup serving.
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