Low Carb No Sugar Diet – Are you thinking about starting a ketogenic diet but not sure where to start? Check out our top tips before starting your keto journey!
In addition to cutting refined sugar from your diet, a high-fat, low-carbohydrate diet forces the body to burn fat instead of carbohydrates. It is a great way to lose weight and control your sugar intake which has many health benefits.
Low Carb No Sugar Diet
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The first week of a keto diet isn’t always easy and the idea of cutting out only certain foods can be challenging in itself. Fortunately, there are a number of tips and tricks you can implement to help you break through the barrier and maximize your chances of achieving transformative results.
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Failure to prepare is preparation to fail! Planning ahead is the key to success to make sure you are eating the right foods that are nutritious and keep you in ketosis. Add all the foods you need to your keto shopping list so your fridge is fully stocked with all the right macronutrients, and clear out any junk food lying around to avoid temptation.
Before going to a restaurant, it’s a good idea to check out the menu online before your visit so you’re prepared and don’t feel overwhelmed when deciding which meal will fit into your plan. Our top tip when choosing a meal would be to base it around protein and cut out any foods that contain carbohydrates. It’s also best to try and avoid condiments that often accompany the meal, such as sweet dressings, ketchup and seafood sauce. Instead, choose sauces that are lower in sugar and higher in fat, such as guacamole, mayo or mustard.
Most alcoholic beverages are high in carbohydrates and not suitable for a keto diet, although you don’t need to cut out alcohol completely. There are many low-carb alcoholic drinks that can be consumed in moderation to help you stay on track.
These can be very helpful if you are a beginner or just busy. It takes the stress out of planning your meals and calculating your macros. Many influencers and websites have weekly or monthly meal plans, or you can pay for meal kits that will have everything you need for dinner delivered to your front door. Green Chef, Keto Chef and Body Kitchen are just a few food preparation companies that offer keto options!
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We are passionate about helping people like you realize the benefits of the keto diet because we have seen the benefits. If you have any questions, feel free to get in touch and we’ll be happy to help. NEW FLAVOR ALERT: TACO BEEF AND HABANERO BEEF 🎉 NEW FLAVOR ALERT: TACO BEEF AND HABANERO BEEF 🎉
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When you’re on keto, AIP, or other low-carb diets, it’s good to know which foods are carb-free. Options that won’t increase your carb count by any amount. There are plenty of low-carb foods out there, but you still have to be mindful of how many of them there are.
Well, we’ve done the research and found the answers. We’ve compiled a huge list of low-carb foods and broken them down by category, and for every carb food listed here, we’re assuming it hasn’t been processed or added in any way—it’s just is pure food.
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In other words, when we say chicken, we mean grilled or baked. Nothing that’s ground, fried, or loaded with carb-loading ingredients.
Meat is the star category in the zero-carb diet. Virtually any meat in its natural form is zero-carb. So eat your steaks, bake that chicken, and stay full with these high-protein, zero-carb meals.
Any beef you want is up for grabs! Just remember that some diets like Whole30 require you to eat grass-fed or organic to avoid the preservatives, additives and other harmful ingredients found in low-quality beef.
Plus, when you choose high-quality, grass-fed beef you get all kinds of additional health benefits, like vitamin E and rich omega-3 fatty acids that can lower your risk of heart disease. [*].
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Chicken is a lean meat that is packed with protein. If you want to build muscle and keep your diet low-carb, chicken is a great choice.
Eating less carbs usually means eating more meat, so it’s good to know lamb is an option when you want to switch it up.
Lamb is also an excellent source of vitamin B12, which helps your body make its red blood cells [*].
Of all the major types of meat, you need to watch out for added sugars, additives and other harmful or carbohydrate-rich ingredients when eating pork. The industrial pork industry is notoriously unhealthy[*].
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Fish is a great source of protein and is also a safe option for zero carbs. You have many options here.
Note: Some seafood and shellfish, surprisingly, have trace amounts of carbohydrates[*]. It’s not much, but it’s enough to remove them from the no-carb camp. These include oysters, shrimp, crab, mussels, shrimp, and all other shellfish.
It is also an excellent source of B vitamins, omega-3 fatty acids, protein and potassium, which helps regulate blood pressure[*].
The famous white fish is also on the no-carb menu. People love it for its mild, non-fishy taste.
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Keep an eye on the mercury, but stocking your pantry with a bunch of tuna is a surefire way to have a no-carb dinner or snack nearby.
You can’t have grilled and fried catfish at your local meat and three joints, but grilled, baked, or sautéed catfish are fair game.
Too often eating less carbs means eating more fat. Here are the no-carb oils and fats available to you.
This kitchen staple is also no-carb — plus it’s packed with antioxidants that fight inflammation and may help prevent stroke[*].
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Pro tip: If you want the best tasting olive oil, try to get something that has been pressed within the past few months.
Canola oil is also fine, although many people choose olive because of canola’s lower nutritional profile and smaller amounts of trans fat [*].
The list for drinks is quite short. As long as you cut back on sugar and juice, you’ll be fine.
Pro-tip: Get up right away and drink a glass of water to start my day feeling awake and refreshed.
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Don’t worry coffee drinkers, you can still drink your joe. You can’t have cream, sugar, or a Starbucks frappe, but black coffee is just fine.
This includes seltzer water, soda water/club soda, and sparkling water – all of which are similar.
Some teas contain very small traces of carbohydrates, but most teas are considered zero-carb. Skip the cream and sugar here as well.
Almost all spices and herbs contain some trace of carbohydrates—we don’t use enough of them to bother counting them in our carb counts, with the possible exceptions of cinnamon or red spices like paprika or cayenne pepper. along with
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With that in mind, we’ve included some zero-carb spices below and then some that are nearly zero-carb. But again, you probably don’t need to worry too much about eating herbs and spices unless you’re being incredibly strict.
A “dash” or crack contains about 0.1 grams of carbohydrates—not enough to get stuck, as it were.
Mustard is also very low in carbs, but it’s so small that it doesn’t even register when you use a spoon.
Same story here. This blend of poppy seeds, garlic, salt, onion, and sesame seeds also counts so little per serving that it’s “zero-carb” — even though it does contain a small amount of carbohydrates.
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If you’re looking for sauces and dressings, your options are limited but not completely dry. Vinegar is definitely your friend in the zero-carb world.
Vinegar is fair game. Use a fork to mix it with olive oil and salt for an easy homemade vinaigrette.
Mayonnaise is just eggs and oil, and if it’s made naturally, the carb count usually registers at 0g per serving.
Liquid aminos are a naturally gluten-free substitute for soy sauce and are great for sautéing vegetables and meat.
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Hot sauce can be very low in carbs but when using just a dash or two the serving size often shows up to 0g – assuming it’s not the kind high in sugar.
While we’d argue that giving up the sweet habit entirely while eating no or low carbs is a smart long-term health decision, doing so can be difficult.
Here are some great zero-carb sweeteners for when you need that extra sweetness.
Pure erythritol is a sugar substitute that contains only 6% of the calories of sugar while retaining 70% of the sweetness.
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Also, it does not raise blood sugar levels like normal sugar and may reduce the risk of heart disease[*].
Monk fruit is zero-carb, but it’s about 200 times sweeter than sugar, so make sure you adjust to that.
Splenda, aka sucralose, is zero-carb, but also contains dextrose and maltodextrin, which can kick you out of ketosis [*]. Therefore
