Nuts and seeds make excellent additions to your diet in the form of healthy fats and fiber. So even though we can’t list them all here, you’ll find the net carbs per serving size for over 100 foods organized by food group on this low carb food list printable. Struggle no more because, in today’s guide, you’ll find a low carb food list printable with options from every keto-safe food group. Next, check out everything you need to know about protein, high-protein breakfast recipes, low-carb dinner recipes and keto chicken recipes. Whatever your health and fitness goals, we’ve got plenty of recipes to help you increase your protein intake and cut back on carbohydrates. However, before you do you may want to read up on low-carb diets and why they may not be as healthy as you think.
Another strong option is to just have a cup of coffee, as many people are less hungry on a low carb diet and may not need breakfast.34 This can save you plenty of time. If you’re not in any of these groups and don’t have other severe chronic medical conditions — such as advanced liver or kidney failure — you’re good to go! You can read more in our post about contraindications to keto diets. Be sure to check the ingredient labels of foods to find options that fit into your diet.
Try to avoid
However, the foods you’re permitted on a low carb diet can vary depending on your daily carb allotment. Even higher carb foods like fruits, starchy vegetables, and whole grains can fit into some low carb diets in moderation. Our 30-day no-starch diet meal plan also adopts a low-carb approach to keep your energy up while losing weight. Doing this for 30 days may be tricky, so let’s increase the suggested five grams of effective carbs per meal to help you get through 30 days (8).
Low Carb Foods That Taste Incredible
If you experience any adverse effects, consider consulting with a healthcare professional or registered dietitian. For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and spices as needed. Blue-cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2 grams of carbohydrate per serving or less.
Low Carb Foods
Check the serving size and total carb count and calculate the net carbs by subtracting the fiber count. For example, if the total carbs are eight and the fiber is three, this means the net carbs are five. Certain low-carb diets may help improve blood sugar control, insulin sensitivity, and weight management. However, these benefits don’t appear to last in the long term. If you prefer to plan ahead, you can choose one day per week to be your meal planning and meal prep day.
It’s important to note that some natural foods such as oils and fats contain no carbs at all, resulting in 0 net carbs when consumed. Cooking at home gives you greater control over the ingredients in your meals. You can create delicious and nutritious meals that adhere to your dietary restrictions. Instead of making drastic changes overnight, consider gradually reducing your carbohydrate intake over time. This will give your body a chance to adjust and minimize potential side effects.
Afternoon Snack (241 calories)
For any store bought items below, the numbers are based on those without added sugar. If possible, it’s better to make your own, using low carb ingredients and sugar-free or no sweetener. Of course, they are still best in moderation, but it’s definitely doable to make keto baking recipes — and they can help you stay on track. All the sweeteners in this list have 0 net carbs, because they either do not get absorbed or do not metabolize well. Serving sizes can vary by brand, depending on blend/concentration, so check the sweetener conversion chart if substituting sweeteners.
List of Non-Starchy Foods for a Low-Starch Diet
By reducing carbohydrate intake, you can help stabilize blood sugar levels and potentially improve insulin sensitivity. This can result in dehydration and increased sodium loss during the first week, before the body has adapted, resulting in the symptoms above. The no-starch diet meal plans will include 7, 14, and 30-day options to inspire you with meal ideas. You should read the labels on food and medicine bottles to help you stick to a no-starch diet plan.
“No Sugar, No Starch” Diet: Getting Started
A 1-ounce serving of cheddar cheese provides 6 grams of protein, 9 grams of fat, and less than 1 gram of carbs. Red meat and organ meats, like liver, are very low in carbs, yet high in protein and nutrients like B12 and iron. A 3-ounce serving of steak contains no carbs and 23.8 grams of protein. Like pecans, macadamia nuts are low in carbs, yet high in other nutrients important for overall health, like manganese, thiamine, and copper. Not only are peppers low in carbs, but they’re one of the best sources of vitamin C, a nutrient that plays essential roles in immune function and collagen synthesis.
This means you can enjoy them in moderation as part of a healthy, carb-controlled diet. There are plenty of condiments that you can enjoy in foods with low carbs. Just watch for added sugar where you might not expect it, and skip high-sugar ones like pre-made ketchup or sweet dressings.
Breakfast (359 calories)
- Each cup (14 grams) of popped popcorn contains 6 grams of net carbs.
- This list focuses on high-quality proteins, healthy fats, non-starchy vegetables, and low-sugar fruits to ensure a balanced, nutrient-rich approach.
- Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.
- Below are examples of what you could eat, alternatively check out our 1000+ low carb recipes.
- If you want to learn more, check out this article on 10 delicious herbs and spices with powerful health benefits.
- Additionally, it’s a good idea to get rid of high carb foods if you’re able to.
Watch out for vinaigrettes as they typically begin with a base of honey or sugar instead of fat. It doesn’t matter if you opt for raw or roasted, just stay away from anything with too much sugar — even if it’s natural. The next food group should also be your second largest keto macro. If you’re vegetarian or vegan, make sure you’re getting enough protein with this fragrant tofu and spinach curry. It’s quick to make and even the tofu-haters will be asking for the recipe.
Breakfast (286 calories)
This comprehensive guide will delve into the intricacies of the No Sugar, No Starch diet, exploring its rationale, potential benefits, drawbacks, and practical aspects. Many high carb foods like whole grains, legumes, and certain fruits are also high in fiber. Eating less of these foods also reduces your fiber intake and can lead to digestive issues such as constipation. You can avoid this by making sure to eat plenty of vegetables that are high in fiber.
Free Keto Food List
These usually have added sugar, so consume them in moderation. Look at their nutrition labels and select condiments with no sugar, such as plain mustard, for example. Adhering to a No Sugar, No Starch diet can pose social challenges. It can be difficult to navigate social gatherings and dining out while adhering to dietary restrictions. Planning ahead and communicating with others about your dietary needs can help overcome these obstacles. As a service to our readers, is unimeal legit Harvard Health Publishing provides access to our library of archived content.
Day 1
The carbs in whole grain products can vary by product and portion size. Bread is a staple food in many cultures but is typically high in carbs. Could this lower-carb diet give you an edge in losing weight? Be careful of condiments like ketchup, BBQ sauce, sweet https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet relish, or honey mustard.