Zero Carb Foods For Atkins Induction And Ketogenic, Food Log, Tips, Printable List

Imagine a zero carb world where nervous counting doesn’t exist. If you’re starting ketogenic, speeding up ketosis or in Atkins Induction, no carb foods will set you free.

• Tips for going zero carb
• How to read no carb food labels
• Real life zero carb food experience and 6 week food log
• Printable list of no carb foods
• 4 Day no carb meal plan

The list of low carb foods and ketogenic is HUGE. Zero carb foods are more limited, especially in the fruit and veggie area. But there are still over 100 choices for rich satisfying meals.

Finding foods with zero carbs isn’t hard. Use our zero carb and (almost) zero carb food lists, read package labels carefully and be pleasantly surprised at all the options.

Using the No Carb Foods List

Technically speaking, fats are the only foods that are completely zero carb. Even meats and seafood have trace amounts.

What You Must Know:

The foods on this list have very minor amounts of net carbs – fractions of a gram. These foods are so close to zero, most low carbers consider them ‘no carb foods.’

The “almost” zero carb and ketogenic foods are a bit higher, but a single serving from the list is still under 1 net carb.

Tips for Going Zero Carb of  ketogenic

You’ve decided to go low – really low. These three easy tips simplify starting your zero carb ketogenic diet.

Give yourself a few days to prepare.

Check your fridge and cabinets, move any higher carb foods to the side, and fill the space with your favorite no carb foods.

Plan a zero carb grocery trip and stock up!

Focus on what you ARE allowed to eat.

Zero carb foods are savory and delicious. You won’t feel like you’re depriving yourself.

Have fun. Try new things.

If you are eating foods with no carbs, you are cooking more often. Having some fun with your food is a good way to build positive associations

List of Foods with No Carbs

There are zero carb foods in almost every food group, so it’s easy to enjoy a variety of foods when going no carb.

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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 no 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

These options have trace carbs:

• Crab
• Shrimp
• Lobster
• Squid

These options have a bit more:

• Oysters (count .35 net carbs per oyster)
• Mussels (count .38 net carbs per mussel)
• Clams (count .35 net carbs per clam)

Zero Carb Seasoning

Flavoring zero carb foods makes them much more palatable.

• Salt and Pepper
• Vinegar
• Ground Cinnamon
• Most Hot Sauces
• Pre-mixed Seasonings (check the label)
• Yellow Mustard
• Dill weed
• Chives, Basil, Oregano, Rosemary, Thyme, etc.

Zero Carb Oils and Fats

The following fats and oils have zero carbs:

• Olive oil
• Coconut oil
• Grass-fed butter
• Walnut Oil
• MCT oil
• Avocado oil
• Fish oil
• Animal Fats (including lard)

Less healthy oils:

• Mayonnaise (check each label)
• Vegetable Shortening
• Sesame oil

Organic Coconut Oil

Coconut oil is high in Medium Chain Triglycerides, or (MCT) fatty acids. These fats are metabolized differently. Coconut oil is used immediately for energy – not stored

Carrington farms organic coconut oil is gluten free, non-GMO, free of hydrogenated and trans fats, Kosher and zero carb.

Zero Carb Beverages

These beverages are zero carb:

• Water
• Sparkling Water
• Club Soda
• Coffee
• Tea
• Diet Soda (watch the artificial sweetener)

Zero Carb Alcohol

Use alcohol with caution. Your body burns alcohol before it burns fat for fuel. When you have metabolized all the alcohol, your body will return to burning fat.

Alcohol knocks some low carbers out of ketosis for several days after drinking alcohol. Everyone is different, so watch your progress and adjust if necessary.

• Gin
• Rum (unflavored)
• Vodka (unflavored)
• Whiskey
• Tequila
• Scotch

• (Almost) Zero Carb Foods

  This list of almost zero carb foods really expands your options without compromising your plan.

  A single serving of these foods contains less than 1 net carb. Measure carefully and spread your extra carbs throughout the day.

  Almost Zero Fruits and Veggies

  Many of the leafy green vegetables (spinach, lettuce, celery, kale, turnip greens) are great choices for going zero carb.

  Although commonly thought of as vegetables, avocados are fruit, almost zero carb ketogenic and a source of healthy fat.

  Raspberries are high in fiber and are great to sprinkle over a salad or top with whipped cream.

  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
  • Pokeberry Shoots .5
  • Cabbage .5
  • Asparagus (3 pieces) .6
  • Coconut .5
  • Yellow Squash .7
  • Raspberries .7
  • Cauliflower .7
  • Broccoli .8
  • Cucumber .9

  Almost Zero Eggs and Dairy

  Eggs

  Eggs are so versatile: fried, scrambled, omelets, quiche, boiled, deviled and of course – egg salad.

  • Eggs  .2 to .7 per egg (check the carton)

  Eggs are almost zero carb, ranging from .2 to 1 net carb per egg. Organic, free-range, cage-free, etc. eggs have larger yolks, making them lower in carbs. Be sure to check each carton.