https://www.youtube.com/embed/dIvTRJCJ9QA
in today's video I'm going to be giving you
an extensive list of foods that contain zero carbs to keep you in ketosis and help you
lose weight reverse insulin resistance and improve your metabolic health so stick
around if you want to know more [Music] hey guys welcome back to my channel if you're
new here my name is Kait I'm a certified health and nutrition coach I post new videos twice a
week here on YouTube talking all things insulin resistance weight loss sleep and more so if you're
ready to take control of your metabolic Health make sure to click that subscribe button and you
can also find me on Tick Tock and Instagram where is your new posts every single day today's video
is sponsored by Squarespace for everything from websites and online stores to marketing tools and
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slash health coach Kate to start your free trial today the food to mentioned in this video are
going to be beneficial for anyone who is looking to lose weight boost their brain power reverse
insulin resistance and type 2 diabetes and more and this is because when we limit carbohydrates
in our diet our bodies switch over to burning fat for energy instead a state which is known as
ketosis insulin drops and fat burning increases and contrary to what some people say this state
where you are burning manly fat for energy is not dangerous it is a normal and healthy metabolic
state that humans would not have been able to get to this point with that on a very basic level
your body has two main sources of energy glucose or carbohydrates and fat or ketones when we
eat carbohydrates they are turned to glucose by the body and can be used for energy this is
a quick energy source as carbs are broken down relatively quickly but the downside is is that
only a limited amount of glucose can be stored by the body in the muscles and in our liver so if
you are relying on carbs for energy you need to be replenishing them every few hours throughout the
day now if your body didn't have a backup energy source if these stores depleted you would die and
that is where ketones and ketosis come in when your body senses your glucose stores are low your
liver starts making ketones from fat and ketones are another energy source and unlike glucose where
your body can only store a limited amount around 2 000 calories worth your body can store much
more energy as fat even someone who is very lean can have over 100 000 calories worth of
energy stored as fat and of course it if you have more stored fat then you have even more
stored energy generally you need to consume less than 50 grams of total carbohydrates in a
day in order to reach ketosis but this number can be higher or lower depending on how active
you are your current metabolic health and other factors so if you're trying to keep your carbs
below 50 grams in a day it can be really helpful to know which foods contain zero of them hence
the point of today's video so let's get into it we're going to start off with meat and seafood
now I'm calling this a zero carb list which it is but some foods I'm going to mention do contain
Trace Amounts of carbs but not enough to matter in any capacity one egg for example I would call
it a zero carb food but it does contain 0.5 grams of carbohydrates honestly such a low amount though
it would be silly to not include eggs on this list anyways I just wanted to make this disclaimer
before I get called out in the comment section now meet and most Seafood really are the best
zero carb foods but you do need to be careful of anything that is pre-marinated or contains any
seasoning or sauces or anything like that because these can contain sugar and carbs maybe not enough
to matter but still something to be mindful of zero carb meat includes beef chicken pork turkey
lamb mutton bison goat Duck Rabbit deer bacon Quail goose and Kangaroo and then for seafood we
have salmon sardines mackerel halibut tuna shrimp Whiting crab Lobster Cod trout bass Anchovies and
Herring now before we continue with the list I'm just going to take a quick moment to thank today's
sponsor Squarespace if you're looking to build a website maybe for a new business or for personal
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thank you again to Squarespace for sponsoring this video next up let's talk cheese now different
cheeses can vary greatly in their carbohydrate content in general fresh soft cheeses are going
to be higher in carbs and aged hard cheeses are going to be lower one cup of cottage cheese for
example contains seven grams of carbohydrates whereas parmesan has less than a gram of carbs
in a 15 gram serve and I get that these aren't really comparable portion sizes but most people
aren't going to be eating a full bowl of Parmesan cheese I hope not at least so hopefully you got
my point now there are exceptions to the soft and hard cheese rule however soft cheeses such as Brie
which are aged are an example of this but anyways I probably made this more confusing than it needed
to be some of the cheeses that contain close to zero grams of carbs include blue cheese parmesan
cheese Mozzarella gouda feta cheddar cheese cream cheese Buffalo mozzarella goats cheese Camembert
monterey jack colby jack Swiss provolone Bree and halloumi some other animal products that are zero
carb or very close to zero carb include chicken eggs duck eggs fish eggs beef bone broth chicken
bone broth fish bone broth cod liver and cod liver oil and now we're going to get into vegetables and
fruit and here's the thing it is truly impossible for these foods to be zero carb they are always
going to contain at least a small amount so on this list I've included foods that are as close
to zero carb as possible these are the lowest carb vegetables and fruits you can find for vegetables
bok choy arugula asparagus iceberg lettuce romaine lettuce butter lettuce pickles Swiss chard celery
cucumber and cabbage and with fruits it's actually a lot trickier because fruits do contain more
sugar which is a type of carbohydrate the best low carb ones I would recommend are avocados olives
and coconut these fruits are high in fat and lower in carbs but again they're not zero carb and
when we talk about nuts and seeds the same applies but these are the ones that are closest to zero
with less than five grams per serve macadamias almonds Brazil nuts hazelnuts hemp seeds walnuts
sesame seeds pecans peanuts chia seeds peanut butter almond butter Macadamia butter flax seeds
pumpkin seeds and sesame seeds and finally we're going to finish off by talking about fats and
oils and because these foods are quite literally isolated fat they do only contain Trace Amounts of
protein and if any carbohydrates the best ones you can use for cooking include beef Tallow bicentalo
ghee coconut oil palm oil duck fat chicken fat and bacon grease now olive oil and avocado oil are
also good but you only want to use these for low temperature cooking or consume them fresh I have
a whole video on why you don't want to heat these oils too much these oils meaning avocado and Olive
which I just mentioned at the end which I'll link above it's the same reason that you don't want to
use vegetable oils for cooking at all vegetable oils are extremely fragile they oxidize really
easily AKA they go rancid as soon as they are heated or exposed to any Oxygen or light in most
cases this occurs with vegetable oils during the processing which is why they are stripped of their
color and their taste they are already rancid when you buy them so you want to avoid vegetable oils
full stop but the same oxidation will happen if you heat all of an avocado oil too much I just
want to make a quick note that smoke point and the point that an oil oxidizes are not the same
so I know avocado oil is often recommended for high temperature cooking but don't do it only use
it for low temperature or fresh and use fats that are solid at room temperature for high temperature
cooking instead anyways guys that's all I have for you today I hope you found this video helpful let
me know in the comment section down below what your number one favorite food on this list was
I love hearing from you guys and chatting with you down there so even if you want it just come
say hi I love chatting with you as I just said if you did enjoy this video you might also enjoy
my video on three steps to get into ketosis fast you can check that out here if you want to catch
up on my most recent upload you can find it here and if you want to check out my coaching programs
including my seven day keto Start program and my insulin resistance Master Class you can find those
here thanks guys I'll see you next time bye bye
