Today we often hear nutritionists and dieticians promoting a zero carb foods diet, but what is a low carb diet? Carbs provide energy to the body, thus people following a low carb diet must refill their energy with proteins and fats like meat, fish, eggs, oil, butter, and cheese. This diet restricts the calorie intake to 30 per day, and the remaining is made up of fat.
A zero carb food is extremely helpful in immediate weight loss as there is a drop in water weight. Other than weight loss, it has several other benefits on the body.
Nutritional Facts of Zero Carb Diet Foods
Listed below are the nutrition values of some zero carb foods
- Eggs are high protein low carb foods, and one egg has 75 calories, high protein- 7 gms, fat- 5 gm, Saturated fat- 1.6 gms
- Vegetables that grow above the ground are the lowest in carbs and include cauliflower, broccoli, cabbage, and many more.
- Foods with no carbs will not exceed more than 60 gms daily. This amounts to 100-240 calories.
- Carb free foods can be customized with no sugar, at all.
The list of zero carb foods includes eggs, beef, ham, chicken, pork, jerky, salmon, broccoli, tomatoes, onions, cauliflower, eggplant, asparagus, green beans, almonds, walnuts, cheese and many more.
Health Benefits Offered of Eating Low Carb Food
Low Carb Foods Improve Heart Health
Decreasing the carb intake helps to improve heart health and helps in lowering blood triglyceride levels(1). High triglycerides levels are a risk to heart health, and most people with poor cardiac history are advised to follow a low carb diet as it increases the good cholesterol called HDL that protects the heart.
100-150 grams per day (sometimes higher) can be classified as a low-carb diet. You can eat just enough carbs.
Low Carb Foods to Control Blood Sugar Levels
Zero carb foods control blood sugar levels in the body. Cutting down of refined carbs and sugar helps to control the blood sugar levels. Although this is not an alternative for the treatment of diabetes.
To control blood sugar levels, restrict carb intake to 20–50 grams per day. This will help reduce blood sugar levels.
Low Carb Foods to Lower Metabolic Syndrome
Zero carb foods lower the risk of metabolic syndrome. Zero carb diet foods(2) reduce the risk factors linked with metabolic syndromes such as blood sugar, belly fat, and high blood pressure.
[Read: Enlarged Prostate Diet]
So, Is Zero Carb Diet Worth Switching To?
Which food patterns should you adhere to achieve a healthy weight? This also depends on how your body responds to carbs. An amalgamation of healthy food patterns is the solution.
A no-carb diet, no doubt eliminates all carbs and encourages high intakes of fat and protein. It may boost weight loss, heart health, and blood sugar control. But, it’s unnecessary to cut all carbs. Plus, this diet may reduce energy levels and increase your risk of nutrient deficiencies.
Thus, opt for the best overall dietary pattern that works for you. One thing that Avoids processed foods and simple sugars, don’t be afraid of fat but do choose heart-healthy fats. Eat whole foods, but not too much!
[Read: Paleo Diet]
Precautions to be Undertaken While Having Zero Carb Foods
A sudden change to a low carb diet might cause the following
- Bad breath
- Muscle Cramps
- Skin rash
- And Diarrhea
Zero carb foods must be well-balanced with a high intake of protein and fat. It helps in weight loss, improves cardiac health, and controls diabetes. You may experience reduced energy and increase deficiencies, but a well-balanced diet prescribed by a nutritionist will help in staying healthy and fit.
1. How to Start a Low Carb Diet?
- Start this diet when there is less exertion involved.
- Add proteins, fats to the diet.
- Drink more water and eat only when hungry.
- Follow a dietician to get the best results based on your body type.
2. What foods are 0 carbs?
- Low-carb foods include:
- Cauliflower and broccoli.
- Sirloin, chicken breast, or pork.
- Coconut oil, olive oil, and rapeseed oil.
- Leafy green vegetables.
- Nuts and seeds, including nut butter.
- Apples, blueberries, and strawberries.
3. How can I reduce my stomach fat?
- Eat Plenty of Soluble Fiber
- Avoid Foods That Contain Trans Fats
- Don’t Drink Too Much Alcohol.
- Eat a High-Protein Diet
- Reduce Your Stress Levels.
- Don’t Eat a Lot of Sugary Foods.
- Do Aerobic Exercise (Cardio)
- Cut Back on Carbs, Especially Refined Carbs.