in today's video i'm going to be giving you a list of over 100 foods that contain zero carbs
these foods are particularly beneficial for low carb ketogenic diets and for anyone with insulin
resistance type 2 diabetes and pcos who are trying to manage blood sugar now i posted another video
maybe a year and a half ago now that had 75 foods with zero carbs and you guys loved that
video so i thought i would take it up a notch and today give you a list of over 100 foods
so that's what we're going to do today i'm going to be giving you a list of foods with no carbs
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
feel free to share and make sure to subscribe and follow me on instagram twitter and facebook
where's your new posts every single day today's video is sponsored by butcher crowd for 100
grass-fed pasture raised meat 100 wild caught salmon and bone broth delivered straight to your
door across australia head to healthcoachkait.com forward slash butcher crowd now as i said at the
start of this video these foods are going to be particularly beneficial for anyone eating a low
carb or ketogenic diet anyone who is looking to lose weight boost their brain power reverse
insulin resistance and type 2 diabetes will find this list useful and that is because when we limit
carbohydrates in our diets our bodies switch from using sugar for energy to burning fat instead it
starts producing ketones insulin drops and fat burning increases and contrary to what
some people say the state of using fat for energy which is known as ketosis is not dangerous it is
a normal and healthy metabolic function at a very basic level your body essentially has two sources
of energy ketones from fat and glucose from carbohydrates when we eat carbohydrates they are
turned to glucose by the body and can be used for energy this is a quick source of energy for the
body as carbs are broken down relatively quickly but the downside is that there is only a limited
amount of glucose that can be stored in the body in the liver and muscles so if you are relying
on glucose for energy you need to be consistently eating carbohydrates throughout the day now if our
bodies didn't have a backup source of energy when glucose ran out we would die and that is where
ketones and ketosis come in when your body senses your glucose stores are low your liver starts to
make ketones from fat and ketones are an alternate source of energy but unlike glucose where your
body can only store a limited amount around about 2 000 calories worth your body can store much more
energy as fat which can be turned into ketones this is literally stored as fat on your body
even someone who is very lean can have over a hundred thousand calories worth of energy stored
as fat and of course if you have more stored fat you could have more stored energy than this
generally you need to have less than 50 total grams of carbohydrates in a day in order to be
in ketosis but this amount can be higher if you're active and lower if you're sedentary
this is significantly lower than the average modern day person who consumes between 225 and 325
carbohydrates in a day so when you are trying to keep carbohydrates low less than 50 in a day it
can be really helpful to know which foods contain zero carbs hence the point of today's video
but enough chit chat i just wanted to give a quick explanation about why limiting carbohydrates can
be beneficial for anyone who might not be familiar so now let's get into the list
meat and seafood now i'm calling this a zero carb list which it is but some of the foods we're going
to talk about today do contain trace amounts of carbohydrates one egg for example contains 0.5
grams of carbs but honestly foods like this that have such a low amount it would be
so silly to not include them on this list yes they're not technically 100 zero carb
but such tiny amounts is not going to impact you i just wanted to give this disclaimer before i'm
called out in the comments section now meat and most seafood really are the best low-carb foods
but you do have to watch out for anything that is marinated or it comes with sauces on it because
these are usually loaded with sugar and carbs beef chicken pork turkey lamb mutton bison goat duck
rabbit deer bacon quail goose and kangaroo let me know in the comment section down below if you have
had kangaroo before and then for seafood salmon sardines mackerel halibut tuna shrimp whiting
crab lobster cod trout bass anchovies and herring fresh and tinned seafood are both good just make
sure if you're buying tinned that you're buying it in spring water and not in oil if you can't
find it in spring water then olive oil is going to be the next best option but just avoid vegetable
oils soybean oils etc we'll talk about why you want to avoid these oils a bit later in the video
cheese now different cheeses can vary greatly in how many carbohydrates they contain in general
fresh soft cheeses are going to be higher in carbs and hard aged cheeses are going to be much lower
with only trace amounts if any one cup of cottage cheese for example has 7 grams of carbs whereas
parmesan has 0.5 grams in a 15 gram serve and i get that these aren't really comparable portion
sizes but i mean if you're eating cottage cheese you're probably having at least a cup and it would
be ridiculous for you to have a cup of parmesan at a time but hopefully you get the picture
now there are exceptions to the soft cheese hard cheese rule soft cheeses that are aged such as
brie are an example of this brie has 0.1 grams of carbohydrates per 15 gram serve but anyways
i probably made that a little bit more confusing than it needed to be so here are a list of cheeses
with no carbs blue cheese parmesan mozzarella gouda feta cheddar cream cheese buffalo mozzarella
goat's cheese cam and bear monterey jack colby jack swiss provolone brie and tulumi
other animal products other products from animals are also great to include and contain it next to
no carbs chicken eggs duck eggs fish eggs also known as roe beef bone broth chicken bone broth
fish bone broth cod liver and cod liver oil now before i get into the rest of the video which
contains vegetables fruits nuts and seeds and fats i'm going to take a quick moment to thank today's
sponsor butcher crab and if you're in australia you definitely want to listen up butcher crowd
is a meat delivery service that delivers 100 grass-fed beef pasture-raised pork and chicken
100 wild salmon and bone broth all across australia basically their range contains a lot
of zero carb foods that we've talked about in this video they have a wide range of boxes to choose
from and also the option to build your own i have been subscribed to butcher crowd since the start
of 2021 and i cannot recommend them enough every month my delivery comes flash frozen
i put it in my chest freezer and take out what i need to defrost the night before one of the
reasons i really like butcher crowd aside from the convenience is that it can be really hard
to make sure you are buying high quality meat especially when it comes to pork and chicken
chicken and pork that has been fed their natural diets will be lower in inflammatory omega-6 fatty
acids and higher in other vital nutrients and with butcher crowd i can feel confident knowing
that i am getting the best quality meat from ethically raised animals they offer free shipping
australia-wide and all of their packaging is 100 certified carbon neutral and 100 recyclable
if you want to check out butcher crowd you can head to healthcoachkait.com forward slash butcher
crowd i'll also put the link in the description box down below and make sure to use code kait15
to save 15 off your first box thank you again to butcher crowd for sponsoring this video
vegetables now we're going to get into vegetables and fruit but here's the thing it is literally
impossible for these foods to have zero carbs they're always going to contain at least some
small amount now i spoke earlier about total carbs and how most people need to keep total carbs below
50 grams in a day but some people prefer to track net carbs instead the difference between total and
net carbs is that net carbs subtract out fiber and sugar alcohol because these two substances cannot
be digested by the body so the idea is they don't count so of course vegetables and fruit contain
fiber which helps them to become lower in carbs than what you might initially think some countries
such as australia and the uk actually already have net carbs calculated on nutrition labels
what is written as carbohydrates already has the fiber and sugar alcohols subtracted but
other countries such as canada and the united states do not and usually if you're going by net
carbs you want to stay under 20 grams per day so here is the list of vegetables that contain
close to zero carbohydrates bok choy arugula asparagus iceberg lettuce romaine lettuce butter
lettuce pickles swiss chard celery cucumbers and cabbage fruit now fruit is a bit more trickier
because fruit is higher in sugar which is carbohydrates there aren't really any that
are close to zero carb i will say the best ones i recommend are avocado olives and coconut flesh
fat and finally we're going to finish off with fats and oils and because these foods are quite
literally fat they only contain trace amounts if any protein and carbs now i'm going to break this
down into three sections the first is going to be the fats and oils that are best for cooking
at high temperatures the second one is going to be ones that are okay for cooking at low temperatures
and the third is going to be ones that you should never heat at all the best cooking ones include
beef tallow bison tallow ghee coconut oil palm oil duck fat chicken fat and bacon grease
the ones best for low temperature cooking include olive and avocado oil the reason you don't want
to use these oils for high temperature cooking is because the type of fat they are mainly made up of
is sensitive to high heat it oxidizes and goes rancid when heated too much which causes free
radical damage and inflammation in the body when we consume them and just so you know the smoke
point is not the same as the point at which the oil oxidizes and finally the ones that you should
have fresh and you shouldn't heat at all include sesame seed oil flax seed oil cod liver oil and
mct oil now you might have noticed that i didn't include a lot of oils including vegetable oil
soybean oil canola oil yes these oils do contain zero carbohydrates however they contain mainly a
type of fat that is even more sensitive to heat than the type that is in avocado and olive oil
99 of the time these oils are already rancid by the time you buy them because they have to
go through high heat processing to be extracted from their original food so none of these make my
list anyways guys that's all i have for you today let me know in the comment section down below if
you're just getting started on a low carb diet or if you have been eating one for a while let
me know down below remember to give this video a thumbs up and click that subscribe button i upload
two new videos every single week and if you're in australia make sure to check out butchercrowd
i will put the link in the description box down below if you did enjoy this video you might also
enjoy my video on symptoms of insulin resistance which you can check out here if you want to catch
up on my most recent upload you can find it here and if you want to check out my keto diet
and cardiovarid coaching programs you can find them here thanks guys i'll see you next time bye