FOODS TO HELP ANALYZE EVERYTHING, LET’S PRESS OUR CARB LIST BELOW TO ITS SINGLE COMPONENTS:
- Carb slices of meat
- Fresh meats:
- Beef
- Veal
- Lamb
- Pork
- Fowl
- Organ Meats (except for liver in most cases)
- Game Meats
- Exotic Meats
PROCESSED MEATS: ZERO CARB FOODS
- Hot dogs
- Salami
- Sausages
- Bacon
- Ham
- Deli Meats
- Salted and cured meat
- Smoked meat
- Jerky, meat sticks, and other dried meat products
- Canned meat
Read labels correctly and avoid any carb-containing ingredients to minimize net carb intake
CARB SEAFOOD
Fresh, Canned, or Smoked:
- Cod
- Flounder
- Sole
- Haddock
- Halibut
- Sardine
- Swordfish
- Flatfish
- Spanish Mackerel
- Grouper
- Tuna
- Trout
- Salmon
- Catfish
- Bass
Check parts for all canned and smoked varieties to avoid hidden carbs.
CARB FATS AND OILS
- Extra virgin olive oil
- Coconut oil
- Grass-fed butter or ghee
- MCT oil (this is our favorite brand)
- Avocado oil
- Animal fats
SNACK OPTIONS
- Pepperoni slices
- Pork rinds
- Bone broth
- Smoked fish
- Canned fish
- Canned meat
- Dried meat products
- Seaweed
Read ingredient labels exactly. Many prepackaged snacks begin with added sugars or other carb-containing parts.
HERBS, SPICES, AND HERBS
- Salt
- Black Pepper
- Most sugar-free Hot Sauces
- Mustard
- Oregano
- Rosemary
- Thyme
- Basil
- Chives
- Dill
- Chili Powder
- Curry Powder
- Cinnamon
SWEETENERS
- Stevia extract
- Monk fruit extract
- Pure erythritol
- Swerve sweetener
- Any sweetener blend that only consists of stevia extract, monk fruit extract, or erythritol
- To minimize net carb intake, it is best only to use these sweeteners with no other added ingredients.
DRINKS AND BEVERAGES
- The greatest of your water intake should come from those causes:
- Water
- Coffee
- Tea
- Sparkling water
- Club soda
- Seltzer water
- Soda water
- Use these drinks in moderation:
- Sugar-free and carb-free energy drinks
- Diet drink mixes or drink enhancers with no added sugars
- Diet soda and other diet drinks
ZERO CARB ALCOHOL
- Gin
- Rum (unflavored)
- Vodka (unflavored)
- Whiskey
- Tequila
- Scotch
- Bourbon
- Brandy
- Cognac
Alcohol can disrupt ketosis and impair your keto diet results even if your drinks have no carbs in them.
ZERO CARB BENEFITS WITH HIGH FAT AND LOW PROTEIN
- Extra virgin olive oil
- Coconut oil
- Grass-fed butter or ghee
- MCT oil (or unflavored MCT Powder)
- Avocado oil
- Animal Fats
- Pepperoni
- Beef Pemmican
- Ketoproof Coffee
- Ketoproof Tea
ZERO CARB BENEFITS WITH HIGH PROTEIN AND LOWER FAT
- Leaner cuts of zero-carb foods (skinless chicken breast, fowl breast, veal, etc.)
- Ground meat (turkey, chicken, beef, veal, pork, etc.)
- More fibrous lunch & deli meats with no carb-containing features (ham, turkey, chicken, etc.)
- Game Meats (venison, bison, ostrich, caribou, elk)
- Imported Meats (such as ostrich, camel, and emu)
- Smoked fish
- Could fish (skinless, boneless, and removed in water for lowest fat option)
- Skinless canned chicken breast
ZERO CARB BENEFITS WITH HIGH FAT AND HIGH PROTEIN
- Bacon
- Hot dogs
- Salami
- Sausages
- Fattiest cuts of meat (steak, ribs, lamb chops, short rib, pork belly, etc.)
- salted and cured meats (e.g., corned beef)
- Dark meat fowl with the skin on (e.g., chicken thighs and duck legs)
- Canned fish (in olive oil with skin on for most fat)
- Pork rinds
- Dried meat goods (e.g., jerky, biltong, meat sticks)