The 10 Best Zero Carb Foods (that make keto easy)

most foods contain some carbs knowing  which contain the least will help make  your low carb journey very easy in this  video you will learn the 10 lowest carb  foods which will help to keep you full  and satisfied rather than feeling  starving  hi carb dodgers my name is dr dan mags  i'm so glad you've landed on my channel  which is all about achieving lasting  weight loss through low carb real food  nutrition and if you're new here and  that sounds good to you then why not  subscribe to my channel so you get  notified when i release a new video it  can be a bit of a learning curve to  understand what foods to eat on a low  carbohydrate diet particularly if you  are aiming for ketosis when you need to  keep the carbs really low  the ketogenic diet suggests your daily  carb intake should be no more than 20 or  30 grams of net carbs per day  this equates to approximately 5 of your  caloric intake from carbs so very low  so let's have a look at the foods with  the lowest amount of carbs all the foods  in this video have less than one gram of  carbs per 100 grams and if you base your  meals around these then you can't go far  wrong so let's get into them number one  is meat  meat contains zero carbs you can choose  any type to suit your own preference  beef lamb chicken turkey pork duck  and if you choose fattier cuts of meat  that's going to help you with your  macros as well fat will help to keep you  full and satisfied and because of the  low fat advice that we've all been given  over the last 40 years you'll often find  that the fattier cuts of meat are  cheaper than their lean of counterparts  so it's a win-win  avoid highly processed flavored meats as  these can often have added sugars or  additives and if you're not a meat eater  then there are very low carb protein  substitutes available but they tend to  be very highly processed just something  we're not really a fan of here at carb  dodging number two is seafood  again this fabulous protein source will  keep your carbs at zero  take your pick from salmon tuna mackerel  sardines and other oily fish types that  are rich in omega-3  card place halibut  other white fish sauces depending on  where you are in the world also  excellent prawns crab  just about any other seafood you have  available just be careful to avoid  processed products such as crab or  seafood sticks and obviously breaded  versions of these products and a note  that scallops and mussels are slightly  higher in their carb content at two to  three grams of carb per 100 grams so  just be a little bit mindful of portion  sizes when you're eating those number  three is organ meats or offal these can  be enjoyed on their own or added to  other meat based dishes  they're very nutrient dense food which  will keep the carbs at less than one  grams with the exception of liver which  due to some stored glycogen within it  may provide up to two grams per hundred  grams of carbohydrates  but 100 grams of liver is still quite a  lot of this stuff so you're probably  absolutely fine number four is eggs eggs  on their own are zero carbs and can be  eaten freely they are a powerhouse of  nutrition however some people argue that  there is one gram of carbs per large egg  but given the balance of fat and protein  this is not a concern even if it is true  just be careful if you start to add in  other ingredients when you're cooking  such as milk for scrambled eggs which  will up the carb content a little bit  number five is fats now the most keto  friendly fats are the unprocessed salts  and can be used for cooking drizzling  over salads and stuff or for added  flavor and there are no carbs in any of  these choose from olive oil extra virgin  where possible coconut oil ghee avocado  butter  and you're good to go number six is  dairy now to be zero carbs or less than  one gram of carbs dairy needs to have no  lactose in it and it's the lactose  content that increase the carbs such as  in milk now i've heard this in the  comments a lot before  can't i just make my latte out of  lactose-free milk and lactose-free  products  are they're great for those who are  lactose intolerant but aren't  necessarily carb-free because lactose  free products just means that the  lactose which is a sugar has been broken  down into more simple sugars and if  you've ever tried lactose free milk  you'll notice that it's actually sweeter  than normal milk cheese is a great  source of fat and also a great source of  protein most cheese has zero carbs with  the exception of cottage and cream  cheese which has about four grams per  hundred grams  feta cheese ricotta cheese and goat's  cheese aren't quite zero carb they have  about two grams per hundred grams  and processed cheeses such as your  squirty cheeses those cheese slices you  get  have between four and six grams per  hundred grams  obviously if you're going to go for  cheeses with those kind of dried fruits  added in you can go way up 12 grams of  carbs per 100 grams or more  but cheese can generally be eaten fairly  freely and there are loads that are  pretty much carb free halloumi mmm  brie  yes parmesan grill mozzarella cheddar  and stilton stilton's another favorite  of mine so many great options to choose  from do let me know in the comments down  below there's a question for you let me  know in the comments down below which is  your favorite cheese little bit of a  word of warning with cheese cheese does  have a very high ratio of fat  for the quantity and so it can be really  easy to overeat i certainly know that i  can easily eat too much cheese  because it can be quite an addictive  food for some and eating too much can  hinder your weight loss goals if that is  what you are aiming for next we come to  cream single double heavy whipping  whatever you want to call it where you  will provide approximately 0.5 grams  per tablespoon so enjoy it but go easy  on the volume one or two coffees with  cream a day is okay but certainly not  six or seven that might bump your carb  content up really quite high what about  greek yogurt i hear you ask now well as  much as this is a staple of people who  are on low carb diets it typically  provides about five grams per hundred  grams so about six grams for a normal  sized portion  so if you're on a strict ketogenic diet  where you're really keeping those  numbers low it may not be a particularly  useful addition say for breakfast  especially when you start adding berries  and things on top but one tablespoon on  top of a protein based meal will  definitely be okay number seven is  vegetables now depending on where you  choose to get your references from the  carb quantities in vegetables varies  quite significantly  and i guess this isn't surprising as  these are natural products with many  different varieties  growing conditions around the world  naturally will lead to different carb  counts so you could argue about this all  you want in the comments down below but  generally  non starchy vegetables particularly your  leafy greens can pretty much be eaten  freely no one ever calls themselves any  issue by eating too much spinach  and popeye absolutely thrived on the  stuff  any small amount of carbohydrate in  there is pretty much going to be fiber  anyway if you would like a detailed  guide to the carb contents in a wide  range of vegetables and indeed lots of  different foods in general not just the  ones that are zero carb and there is a  free guide that we've produced that is  available on my website and you can find  that guide by clicking the link in the  description of this video number eight  is fruit  sadly there are no fruits that are  considered truly zero carb avocado  despite the high fiber content will  still provide you about two grams per  hundred grams  another option would be olives if you  only eat five of them then you will stay  under one gram of carbohydrates so yeah  you can absolutely have this on a  ketogenic diet you can have small  amounts in a nice big salad but just  remember too much will push up your carb  intake number nine is nuts and seeds  much like what i mentioned with  vegetables there are a lot of variations  in the quoted carb contents of nuts and  seeds but you do need to be a little bit  mindful about your choices  almonds brazil nuts and walnuts are very  close to being zero carb and also have  very high fiber contents  as do hazelnuts macadamia nuts and  sesame seeds  just watch out for  and i'm sorry to be the bearer of bad  news but cashew nuts pistachio nuts and  peanuts are all surprisingly high in  carbohydrates and despite tasting  absolutely lovely  do catch a lot of people out when  they're getting started number 10 is  condiments you might be surprised that  yes there are still some condiments that  you can enjoy with your meals not the  obviously sugar-laden ketchups and  sauces but you can use things like  mustard obviously not the honey version  mayonnaise but preferably a homemade one  or those made without seed oils  hollandaise sauce if you're fancy  getting in the kitchen  bernet sauce is one of my favorite of  the classical french sauces absolutely  amazing with steak  but is a little bit tricky to cook if  i'm honest  vinegars  lots of people take apple cider vinegar  to help with blood sugar control and yes  vinegars have a positive  effect on your insulin sensitivity so in  some respects can be considered a bit of  a low carb superfood and of course you  can make vinaigrettes with a bit of  olive oil absolutely fantastic on a  salad but i should warn you about  balsamic vinegar which has two grams of  carbs per tablespoon and i was told once  that the dark color actually comes from  molasses and this is why it has the  higher carb count but i only found this  out after i'd been eating balsamic  vinegar dressing on my salad back in  2016 when i started my own low carb  journey  and it didn't stop me losing nearly 70  pounds in just over six months so there  you have it the 10 lowest carb foods to  include in your diet these will help  keep you on track and they will enable  you to feel full satisfied and have  great success with your low carb or  ketogenic diet  like all things with food the portion  size can have a massive effect on your  end results there will be some slightly  higher carb foods that you can enjoy but  in smaller quantities and you need to  find the right balance for you and your  own goals so that's it for this video  thank you so much for watching if you've  enjoyed it if you found it useful please  give it a thumbs up and if you're not  subscribed to this channel then i'd love  it if you would subscribe and then  you'll get notified whenever i release  new videos hopefully i'll see you in the  next one