A no-carb diet means no-carb foods, which means you cut out all carbs, including most fruits and vegetables, whole grains, and more. It is also considered an extreme version of a low carb diet that comes with a host of benefits.
Although studies suggest that a low-carb diet can help you lose a significant amount of weight, it’s important to keep in mind that cutting carbs out of your diet entirely is restrictive, unnecessary, and could even lead to serious health problems.
However, to help you get started on a no-carb diet, here are some healthy no-carb foods to choose from and some to avoid.
No Carb Foods to Add to Your No Carb Diet
There are many non-carb foods that you can consider adding to your daily meals. Some of the healthier options include:
Seafood
Fish and other shellfish like trout, salmon, shrimp, crab, cod, herring, sardines, tilapia, and shellfish are incredibly healthy and have almost no carbs. These fish are loaded with B12, omega-3 fatty acids, iodine, and other essential nutrients.
meats
Eggs and meats are also non-carb foods, although organ meats like liver have around 4% carbs. Beef, chicken, bacon, jerky, veal, and bison are healthy meats with zero to very low carbohydrate content.
Vegetables
Most vegetables, particularly cruciferous vegetables, leafy greens, and non-starchy vegetables are considered non-carbohydrate foods or are very low in carbohydrates. These include Brussels sprouts, zucchini, mushrooms, cauliflower, bell peppers, turnips, asparagus, cucumbers, green beans, and more.
Seeds and Nuts
Seeds and nuts are also very popular non-carb foods to add to your diet. While these popular snacks are low in carbs, they are high in fiber, fat, protein, and various other micronutrients.
Nuts and seeds like walnuts, almonds, macadamia nuts, hazelnuts, pistachios, cashews, flax seeds, sunflower seeds, and pumpkin seeds make great carb-free snacks that you can eat anytime. Since they are high in fat, you just have to keep your serving size in mind.
non-carb drinks
Plain water, plain tea, and plain coffee are good choices for zero-calorie beverages.
Foods to avoid on a no-carb diet
A no-carb diet eliminates several foods, including:
Baked goods: Cookies, sodas, cakes, candy, sugary drinks
Grain: Quinoa, pasta, bread, rice, barley, wheat, farro
Dairy: yogurt and milk
Fruit: Oranges, berries, pears, apples, bananas, kiwi
Legumes and beans: Chickpeas, black beans, lentils, kidney beans
Alcohol: wine and beer
Added sugar: BBQ sauce, ketchup, salad dressing
Benefits of non-carbohydrate foods
So far, there have not been any studies on a diet that completely eliminates carbohydrates, but studies on very low-carb diets have shown that they can offer great benefits, such as:
May benefit cardiovascular health
Reducing your carbohydrate intake can promote a healthy heart and improve your overall cardiovascular health. Low-carb diets, in particular, have been shown to lower triglyceride levels. High triglyceride levels can increase the risk of heart disease.
It can help you lose weight
Eating foods without carbohydrates can help you lose weight, at least in the short term, but completely cutting out carbohydrates to achieve weight loss can affect other bodily functions and lead to medical problems in some cases.
Control blood sugar
Reducing carbohydrate intake, particularly refined carbohydrates and sugar, can potentially help maintain blood sugar and may be especially beneficial for people with diabetes. Several studies also suggest that ketogenic and low-carb diets are very effective in controlling blood sugar levels.
Other possible benefits include lowering blood pressure, lowering the risk of metabolic syndrome, and reducing abdominal fat.
Risks and side effects
A no-carb diet can have a number of side effects, including:
- fatigue and low energy
- constipation and other intestinal problems
- nutrient deficiencies
- disturbed menstrual cycle
- dehydration
As the zero carb diet is very restrictive and eliminates certain micronutrients, it is not suitable for pregnant or lactating women, or for people with eating disorders and cholesterol problems.
While it can help with weight loss and improve heart health, it’s also important to remember that a zero-carbohydrate diet can lower energy levels and increase the risk of nutritional deficiencies. Therefore, before making any changes to your diet plan and eating habits, consult a doctor to determine if it is safe for you.