While low-carb and ketogenic diets' popularity continues to gain momentum, many people are also starting to follow an altogether "zero carb diet", which is a diet that completely eliminates carbohydrate consumption.
A zero carb diet typically includes a variety of animal-based protein, like beef, eggs, and pork, as well as added fats, like butter, oil, and ghee.
Why No-Carb?
There are a variety of reasons that someone would eat a meal consisting of zero grams of carbohydrates, but the primary purposes usually relate to weight loss goals, gut healing, or, for some, a ketogenic diet is strictly followed and they have already eaten their allotment of carbs for that day.
Whatever the reason may be, eating a zero carb meal can be very delicious, enjoyable, and nutrient-dense!
The Carnivore Diet
Since many of the foods that contain 0 grams of carbohydrates are sourced from animals, many people follow a carnivore diet, wherein they solely eat from the animal kingdom and, in addition to eliminating all carb-containing foods, they also do not eat oils that have been sourced from plants, nuts, or seeds, like avocado oil or coconut oil.
Some carnivore dieters also completely restrict the consumption of dairy, while others may occasionally eat dairy-containing foods, like hard cheeses and heavy cream.
A Carbless Meal Plan
So, what does a daily meal plan look like for someone who follows a zero carb diet? Some carbless meals include cooked ribeye, sauteed shrimp, hard-boiled eggs, and roasted chicken wings.
For some of these meals and depending on your hunger, it may or may not be necessary to add additional fat during or after cooking. For example, a meal like a cooked ribeye is quite high in fat content and may not need additional fat added; however, a meal with a lean protein like chicken may be best cooked in butter.
No matter how you decide to cook and eat your meals, each of these meal choices are free from carbs.
When in Doubt, Test!
If you are unsure about whether following a no-carb diet will benefit you, test it out and see how you feel! You can either immediately eliminate carb consumption or you can gradually decrease consumption until you’re eating solely protein and fat.
During the early stages of following a zero carb diet, you may feel slightly sluggish, which is completely normal; this is because your body is likely transitioning to a new energy source.
Be sure to note your hunger cues and, when you’re ready to prepare a meal and eat, take a look at these carb-free recipes for a variety of options to satisfy your cravings and energize you throughout your day.
No-Carb Diet Recipes
Just like when starting any new diet, the most important thing that you should do to ensure success is to always be prepared! Bookmark these recipes and have food stocked in your refrigerator, freezer, and pantry, which will make it much easier to continue following a zero carb diet.
While zero carb recipes may seem challenging to find online, the 12 recipes you'll find compiled in this post are all tried-and-true winners!
Whether you're looking for something made with beef, like Mustard Roast Beef, salmon, like Easy One Pan Garlic Dill Lemon Baked Salmon, or even a caffeinated beverage, like Bulletproof Coffee, you’re sure to love all of these no-carb diet recipes. In the mood for something sweet? Be sure to check out our favorite no-carb desserts!
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1. Roasted Paprika Turkey Wings
Made with only four simple ingredients, these turkey wings may be free from carbs, but they are not lacking in flavor! Coated in olive oil and paprika, these wings are delicious and so easy to make! If you’re looking for no-carb recipes that require less than an hour of cooking, these Roasted Paprika Turkey Wings are the recipe for you!
Per serving: 780 calories, 50g fat, 0g net carbs, 76g protein
Get the recipe from Step Away from the Carbs.
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2. Bulletproof Coffee
The popularity of Bulletproof coffee has gained significant momentum throughout recent years, which isn't too surprising! This delicious, energizing, and zero carb recipe is an excellent drink option to start your day off on the right foot.
If you're unfamiliar with Bulletproof coffee, it is a coffee-based drink that includes high-fat ingredients, which aim to satiate hunger without the addition of any carb-laden foods. In this recipe, in particular, the ingredients are simple and the entire recipe can be made in almost no time flat. The key to frothy Bulletproof coffee? A high-speed blender!
Per serving: 334 calories, 38g fat, 0g net carbs, 1g protein
Get the recipe from Diet Doctor.
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3. Dijon Thyme Roasted Salmon
Full of nutrient-dense vitamins and minerals, salmon is a fantastic zero carb source of healthy fats. This no-carb recipe is a perfect addition to your weekly meal prep rotation as it's quite simple to prepare and stores perfectly in an airtight container in the refrigerator.
The key to perfectly cooked and flakey salmon? Bake it in a very hot oven for a shorter period of time. Delicious, juicy, and so flavorful!
Per serving: 186 calories, 9g fat, 0g net carbs, 25g protein
Get the recipe from Very Well Fit.
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4. One Pan Garlic Dill Lemon Baked Salmon
With all of the colors of ingredients in this recipe, you are sure to have a resulting meal that is bursting with flavor and with nutrients! Between the garlic, olive oil, fresh dill, and the salmon itself, this easy zero carb recipe is full of potassium, iron, Omega 3s, and magnesium.
If you are someone who prepares their meals in advance to enjoy throughout the week, this is a great recipe to save as a resource. Salmon stores quite well in the refrigerator by keeping its flavor for several days. To be sure the salmon stays fresh, though, it is essential to utilize airtight storage containers.
Per serving: 262 calories, 16g fat, 0g net carbs, 28g protein
Get the recipe from Cooking LSL.
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5. Oven-Baked Parmesan Garlic Wings
These chicken wings are packed with flavor and anyone who eats them would never know they are a zero carb recipe. The key to making drool-worthy chicken wings? A delicious sauce! For this recipe, the sauce is a creamy mixture of butter, cheese, and spices which takes this zero carb recipe to the next level.
If you are planning to attend a party as a guest and are unsure if the host will have any food options that are safe for you to eat on your zero carb diet, we'd suggest making up a batch of these wings, as they are a perfect option for a party appetizer! They also serve as a fantastic choice for a quick weeknight meal for the family.
Per serving: 116 calories, 8g fat, 0g net carbs, 9g protein
Get the recipe from Joy Filled Eats.
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6. Juicy Oven Baked Chicken Breasts
Yum! How juicy and delicious do these chicken breasts look? The key to each serving of this recipe yielding zero carbs is that all of the flavor is sourced from herbs and spices, which contain minimal-carb content. Even better? These chicken breasts can be prepped, baked, and ready-to-serve on the table in under an hour! It doesn’t get much easier than that!
This recipe is proof that you don't need added carbs to get all of the flavor! Containing 0 grams of carbs and lots of flavor, this is a great dinner meal to serve the whole family.
Per serving: 163 calories, 6g fat, 0g net carbs, 24g protein
Get the recipe from Diethood.
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7. Mustard Roast Beef
This recipe takes traditional beef rib eye and layers in mouth-watering flavors sourced from mustard seeds, sea salt flakes, and freshly cracked black pepper.
Cooked low-and-slow, this tender beef is the ultimate meal choice for special occasions. We suggest preparing it well in advance to allow the flavors to grow so that the dish really stands out to all that try it!
Per serving: 1,250 calories, 96g fat, 0g net carbs, 87g protein
Get the recipe from Donna Hay.
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8. Keto Pork Chops
If you're looking for no-carb meals, you're going to want to bookmark these Keto Pork Chops. Rather than traditional bread crumbs, like those used in "Shake 'n Bake" pork chop recipes, these pork chops are breaded with a mixture of psyllium husk powder and spices. Psyllium husk is entirely fiber so, although it contains carbs, all of the fiber negates the carb content, thus making these pork chops a great zero carb diet recipe.
Per serving: 213 calories, 9g fat, 0g net carbs, 28g protein
Get the recipe from Ketogasm.
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9. Crispy Baked Chicken Skin-ny Dippers
If you are looking for a crunchy and salty no-carb snack or appetizer recipe, this is the recipe for you! These extra crispy chicken skins are a perfect no-carb chip replacement. When following a no-carb diet, you may find yourself without many easy snack options, but we're sure that you will love munching on these chicken skins!
To ensure the chicken skins are properly prepared, be sure to follow the recipe instructions exactly, and we'd also suggest taking a few minutes to read the entire blog post to learn the exact way to cook the chicken skins so they do not shrivel up.
Per serving: 130 calories, 3.5g fat, 0g net carbs, 23g protein
Get the recipe from Keto Connect.
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10. Steak of the Caveman
This no-carb recipe is the ultimate meal choice for nights you are craving a hearty steak. It is simple to prepare and extremely satiating!
Per serving: 525 calories, 43g fat, 0g net carbs, 38g protein
Get the recipe from Paleo Plan.
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11. Keto Roast Chicken
This keto roast chicken is a wonderful way to enjoy the whole bird. Baked in the oven, this chicken is juicy and flavorful. This recipe is both keto-friendly and paleo-compliant and is a perfect addition to a zero carb diet meal plan.
Per serving: 267 calories, 16g fat, 0g net carbs, 28g protein
Get the recipe from The Nourished Caveman.
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12. Air Fryer Chicken
Air fryers have become a popular kitchen appliance and for good reason! Air fryers are small convection ovens and evaporate the moisture of the food they cook. The air fryer crisps up protein with minimal hands-on work and results in delicious meals, so if you follow a zero carb diet and you're looking to add a new tool to your kitchen to make meal prep easier, an air fryer is a fantastic choice. This Air Fryer Chicken recipe, in particular, will instantly become a family favorite!
The key to creating buttery chicken? Using chicken thighs versus chicken breasts. Chicken thighs are dark meat and, therefore, contain a higher fat content than the breast.
Per serving: 248 calories, 18g fat, 0g net carbs, 18g protein
Get the recipe from Spend with Pennies.
FAQs
What dinner foods have no carbs? ›
Meat, fish, seafood, fats and oils are the most common no-carb foods but the list doesn't end there. There are beverages, seasonings, condiments, sweeteners, and snacks that are also zero carb, but you have to know which ones.
Can you go completely carb free? ›While some organs can learn to live without carbohydrates, others can't. This means that it is a good idea to include carbohydrates in your diet as they are the easiest way to provide glucose to your body. That being said, you can cut down on or cut out carbs if you are getting enough calories every day.
How much weight can you lose in 3 weeks on a low carb diet? ›Weeks 3 and 4
People who begin a low-carb diet with less fat to lose generally lose weight more slowly than those who started out with more. After the first couple of weeks on a low-carb diet, people may lose between 1/2 pound and 2 pounds a week, which is considered a more sustainable rate of weight loss.
Eating plant-based proteins such as nuts, beans and lentils can help. Lean meat and fish also can be good sources of healthy protein to include in your diet instead of rice, pasta, bread and potatoes.
What happens if you stop eating carbs forever? ›Ketosis can lead to weakness, fatigue, dizziness, and headaches, which can feel a lot like flu symptoms. More serious side effects can happen too, like stomach pain, nausea, and vomiting.
What are the 5 foods that burn belly fat? ›- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
People on a low-carb diet start losing weight by the end of 2 weeks. However, these diets are effective for a short period, and you should not follow them for a long time. The keto diet is an example of a low-carb diet.
How long does it take to lose 20 pounds on a low-carb diet? ›“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
How long does it take to lose 10 pounds on a low-carb diet? ›How to Make the Most of Keto. While many people can expect to lose 10 pounds in 40 days with the keto diet, there are also other ways to lose weight on the keto diet. You could couple a workout plan and practice other healthy habits, such as drinking plenty of water and getting adequate sleep at night.
Can I lose weight eating 50 grams of carbs a day? ›Some people reduce their daily carb intake with the aim of losing weight, cutting down to around 50–150 grams per day. Research has shown that low carb diets can be part of an effective weight loss strategy.
What can I snack on that has no sugar? ›
- Roasted or Air-Fried Chickpeas or Edamame. ...
- Greek Yogurt Parfait w/ Berries & Granola. ...
- Fresh Fruit & Nut Butter. ...
- Roasted Sweet Potato w/ Cinnamon. ...
- A Low-Carb Tortilla with Homemade Chocolate Hazelnut Spread. ...
- Celery & Nut Butter topped w/ Goodies (AKA: Ants on a Log)
- Animal proteins (beef, chicken, turkey, pork, fish, etc.)
- Unrefined oils (avocado, coconut, olive, etc.)
- Butter, ghee, cheese.
- Avocado.
- Eggplant.
- Green beans.
- Kelp noodles.
- Zucchini noodles.
Seafood, pork, beef, and chicken are all sugar-free. They're also an important source of protein and omega-3 fatty acids. If you don't eat meat, soybeans, lentils, beans, nuts, and seeds are great sugar-free, high-protein foods.
What can I eat instead of bread? ›- Corn, reduced-carb or whole-grain tortillas.
- Cheese wraps or cheese slices.
- Coconut wraps.
- Cauliflower bread.
- Cucumber slices.
- Sweet potato slices.
- Bell pepper slices.
- Portobello mushrooms.
High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain.
What happens to your body when you stop eating bread? ›By decreasing carbohydrate consumption such as bread, the body burns stored energy as glycogen (which is the image of stored carbohydrates in the liver and muscles), which leads to water loss and weight loss.
What can I use instead of potatoes for side dish? ›Mash cauliflower (only 5 grams of carbohydrates per cup) makes for a delicious substitute to your traditional mashed potatoes side dish. Use a whole grain such as quinoa, bulgur, couscous or brown rice in place of your potato. You can also add a whole grain roll where your potato would normally be.
Are wraps better than bread? ›Bread. There isn't much nutritional difference between bread and wraps. Both contain similar ingredients, except the bread is leavened with yeast and a wrap is flat. The Nutrition Facts labels show similar nutritional profiles for one wrap and two slices of commercially baked bread.
What are the symptoms of carb withdrawal? ›Symptoms of carbohydrate withdrawal or keto induction are constipation, headache, halitosis, muscle cramps, bloating, diarrhea, general weakness, and rash [30,31].
Will I lose weight quickly if I stop eating carbs? ›Immediately. Reducing your intake of calorie-dense carbs automatically reduces the amount of calories you're consuming on a daily basis, which forces your body to burn fat stored around your midsection for energy, rather than the sugars it takes from carbohydrates.
Why do I feel better without carbs? ›
Your metabolism helps your body create energy, but when you switch to a low carb diet, your metabolism will actually start using fat for energy instead of carbs and sugar. Plus, the foods you eat on a low carb diet will naturally regulate your blood sugar, giving you a steady supply of energy all day long.
What burns fat while you sleep? ›- Drink a casein shake. ...
- Sleep more. ...
- Eat cottage cheese before bed. ...
- Resistance training. ...
- Eat small meals throughout the day.
- Salmon. Fatty fish, like salmon, are good for your heart and lower your triglycerides. ...
- Coconut Oil. Coconut oil has many health benefits. ...
- Eggs. ...
- Berries. ...
- Avocados. ...
- Grapefruits. ...
- Apple Cider Vinegar. ...
- Full-Fat Greek Yogurt.
Some of this weight loss is due to reductions in water weight, not fat loss. However, studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen ( 23 , 24 ).
How long does it take to lose 30 pounds on a low-carb diet? ›3500 calories are equivalent to approximately one pound of body fat, therefore to lose one pound, you need to burn about 3500 calories (6). In the same ratio, if you reduce your energy intake by 500 calories every day of the week, you will need about 30 weeks to lose 30 pounds.
What is the minimum amount of carbs to eat a day? ›How many carbohydrates do you need? The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbs a day.
How much weight can you lose the first week on a low-carb diet? ›Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto. Although, it's unlikely that much of this initial weight loss is fat loss.
How much weight can I lose in 4 weeks on a low-carb diet? ›If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.
How much water should I drink to lose weight? ›According to the studies, 1–2 liters of water per day is enough to assist with weight loss, especially when consumed before meals.
How long does it take to lose 40 lbs on low-carb diet? ›So, at a steady rate of losing 1-2 pounds each week, you can expect to lose 40 pounds in 5-6 months.
How much weight can you lose on a no carb diet in 2 weeks? ›
The most common result is losing between 3 and 6 pounds (around 2 kilos) during the two weeks. Pretty good results when you can eat as much as you want, no hunger required. Even though some of it, of course, is likely water weight. One person in ten lost more than 9 pounds (over 4 kilos) in the two weeks.
How long does it take to lose belly fat on low-carb? ›In general, it takes about two to four days to enter ketosis and begin losing weight. However, some people may see a rapid weight loss in the first week or two, followed by a slower rate of weight loss after that.
What does 20 carbs a day look like? ›So what does 20 grams of carbs look like for potatoes, pasta, rice or bread? It is one potato, a small serving of pasta (about 1/2 cup), about 1/2 cup of white rice, and that half bun. It won't take much of any of these foods to exceed your daily carb limit and take you out of ketosis.
How many carbs should a female eat to lose weight? ›Losing weight requires you to burn more calories than you consume. Experts say you should aim to burn 500 calories more than what you eat each day. As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight.
What carbs should I avoid to lose weight? ›- Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. ...
- Bread, Grains, and Pasta. ...
- Starchy Vegetables. ...
- Beans and Legumes. ...
- Fat-Free Salad Dressings. ...
- Beer. ...
- Milk.
Eating processed carbohydrates such as white bread, white rice, potato products, and sugar can drive up insulin levels in the body and lead to weight gain.
How many carbs will kick you out of ketosis? ›That's because this diet relies on your body staying in ketosis. To do so, you need to eat fewer than 50 grams of carbs per day. Eating more than 50 grams can kick your body out of ketosis ( 2 ).
Will I lose belly fat if I stop eating carbs? ›Studies suggest that cutting carbs may be particularly effective at getting rid of the fat in the belly area.
Why is my blood sugar so high when I'm not eating any carbs? ›So people reduce their carb intake, go on a low carbohydrate diet, and focus on eating healthy fats and (in many cases) too much protein. But what this solution crucially fails to address is insulin resistance, which is the true cause of those high blood glucose numbers.
What knocks you out of ketosis? ›In general, a food item will most likely knock you out of ketosis if it causes your insulin and blood sugar levels to increase significantly. Any foods that are high in carbs and low in fat, fiber, and protein will have the most profound adverse effects on your ketone levels.
Does caffeine affect ketosis? ›
Caffeine may help the body raise ketone levels and can support you in staying in ketosis. A recent study showed that Keto dieters who had caffeine with their breakfast had higher levels of ketones in their bloodstream compared to those who didn't have caffeine with breakfast.
Can you go into ketosis with 30g of carbs a day? ›Some people may need to limit themselves to no more than 30 grams of total carbohydrates per day to remain in nutritional ketosis and maintain its benefits; while others may be able to consume more.