What Is a Zero-Carb Diet, and What Foods Can You Eat?
- Dietitian.Lauren Hmede
- Aug 6, 2019
- 2 min read
A no-carb diet is an extreme version of low-carb dieting. It eliminates almost all carbs, including whole grains, fruits, and most vegetables.
While studies show that decreasing your carb intake can help you shed pounds and may have health benefits, completely eliminating carbs is highly restrictive and most likely unnecessary.
What is a no-carb diet?
A no-carb diet largely bans carbs, instead encouraging foods that are primarily comprised of protein and fat. In some cases, you can eat high-fiber foods as well.
How to follow a no-carb diet
A no-carb diet eliminates all carb-rich foods like grains, baked goods, and fruits, instead encouraging foods high in protein and fat.
Can it help you lose weight?
A low-carb diet that’s high in filling protein and fat can help decrease your overall calorie intake and lead to weight loss. Nonetheless, a no-carb diet is not necessary to achieve these results.
Other benefits of a no-carb diet
No studies exist on diets that completely eliminate carbs, but research on very-low-carb and ketogenic diets suggest that they may have several benefits.
Eating a very low-carb diet may help improve heart health and blood sugar control. However, it’s unnecessary to completely cut carbs to experience these benefits.
Downsides of a no-carb diet
A no-carb diet may have a number of downsides.
A no-carb diet restricts foods with fiber and most plant foods that are rich in vitamins and minerals. This may lead to constipation, low energy, and possible micronutrient deficiencies.
Foods to eat
Foods that are typically allowed on a no-carb diet include:
Meat and low-carb animal products: chicken, beef, turkey, lamb, venison, bison, pork, eggs, butter, lard, cheese
Seafood: salmon, tilapia, cod, shrimp, sardines, herring, crab
Seasonings: herbs and spices
Zero-calorie beverages: water, black coffee, and plain tea
Nuts and seeds (those low in net carbs): almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
Non-starchy vegetables (those low in net carbs): broccoli, zucchini, bell peppers, cauliflower, leafy greens, rutabaga, turnips,Brussels sprouts, asparagus, mushrooms
High-fat fruits: coconut, avocado
Foods to avoid
A no-carb diet is highly restrictive and eliminates several food groups, such as:
Grains: rice,farro, barley, quinoa, wheat, bread, pasta
Sweets and baked goods: cakes, cookies, candy,sodas and sugary drinks
Fruits: apples, oranges, bananas, berries, kiwi, pears
Starchy vegetables: peas, corn, squash, potatoes
Beans and legumes: black beans, kidney beans, chickpeas, lentils
Dairy: milk and yogurt
Condiments with added sugar: ketchup,barbecue sauce, salad dressings
Alcohol: beer, wine, liquor, sugary mixed drinks
Sample menu
Here is a sample five-day menu for a no-carb diet.
Day 1
Breakfast: eggs, bacon, sliced avocado
Lunch: romaine lettuce with ground turkey, cheese, and olive oil dressing
Dinner: salmon, zucchini noodles, side of sunflower seeds
Snacks: beef jerky, cheese
Day 2
Breakfast: eggs, steak, bell pepper strips
Lunch: tuna-fish, lettuce wraps, carrots dipped in mashed avocado
Dinner: lambchops, spinach salad with walnuts and olive oil dressing
Snacks: hard-boiled eggs, pistachos
Day 3
Breakfast: eggs, turkey sausage, avocado
Lunch: scallops,brussels sprouts roasted with Parmesan cheese
Dinner: pork chops, roasted tomatoes, and turnips
Snacks: sunflower seeds, brie
Day 4
Breakfast: eggs with shredded chicken,cheddar cheese
Lunch: turkey burger patties with rutabaga fries
Dinner: meatballs and zucchini noodles with roasted tomatoes
Snacks: sardines,macadamia nuts
Day 5
Breakfast: cheesy eggs with broccoli, chicken sausage
Lunch: flank steak and arugula salad with olive oil dressing, cashews
Dinner: coconut-crusted shrimp,roasted asparagus, and mushrooms
Snacks: turkey, jerky, avocado
Sources:
Comments