okay the first group of truly zero carb foods 
is meat now not all meats are created equal   we want to focus on the most nutrient dense meats 
now remember the big idea about a zero carb diet   is that you're wanting to get into a state of 
ketosis and this is where your body is using its   own fat as energy we want to focus on fattier cuts 
of meat especially beef now you may be a bit put   off by eating red meat because we have been told 
that red meat is going to raise cholesterol and   increase heart disease but just know that red meat 
especially beef has so many important vitamins   like vitamin a vitamin e b12 iron and zinc and 
the idea that you're going to get a heart attack   is a complete myth propagated by big pharma and 
the big food industry the other types of meat that   are truly have zero carbs lamb veal pork turkey 
chicken duck goose hen quail organ meats gay meats   and exotic meats like ostrich camel and emu but 
something tells me that you're not going to be   choosing those exotic meats right if you're new 
here my name is rina i'm a wellness practitioner   helping you to achieve your wellness goals with 
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also have zero carbs especially fatty seafood   like salmon salmon and sardines are one of the 
best things that you can eat on keto they are high   in omega-3 fatty acids and b vitamins which are 
really important for the metabolism of fat other   seafood to include are things like cod flounder 
soul haddock halibut sardines swordfish flatfish   spanish mackerel tuna trout catfish bass mussels 
and oysters by the way if you know a loved one   that wants to also try a keto diet please share 
this video with them you can do this via your   facebook your instagram or any social media that 
you like the next group of truly zero carb foods   is fat these are a hundred percent zero carb and 
they will not increase your fat storing hormone   insulin we have things like extra virgin olive oil 
coconut oil mct oil that's very popular especially   in keto coffee and then you have cooking oils like 
lard tallow butter and ghee and ghee is a really   good dairy-free alternative it's clarified butter 
so the dairy is taken out and it also cooks really   well and my favorite is mayo and it's really 
popular now the quality of mayo depends on the   oil that's used so stay away from mayos that has 
canola oil or vegetable oil and opt for mayos that   are made with avocado oil i love the primal mayo 
version and i'll leave a link in the description   down below apart from meat and fats there are 
also a list of drinks that you can have as much   as you want these have zero carbs zero sugar 
and zero calories these are apple cider vinegar   this is useful before a meal to keep your fat 
storing hormone low you can also have herbal tea   green tea black tea and black coffee now these 
are listed in order of caffeine so with caffeine   it can cause a little spike in cortisol so you 
want to choose a coffee and a tea based on your   metabolism and your preference so i consume one or 
two black coffees a day and it's usually before 12   p.m and just know that caffeine stays in your body 
about eight hours after you drink it so it may   affect your production of melatonin in the evening 
which can affect your sleep and last in the list   is stevia and monk fruit although they have zero 
carb they can have what's called a cephalic effect   meaning the sweetness might increase your insulin 
or your fat storing hormone you can also consume   lemon water and also infused water okay so that 
is over 20 zero carbs foods and they are really   going to make up the bulk of your zero carb or 
ketogenic diet now let's talk about low carb foods   and by that i mean foods under 5 grams of carbs so 
you can still add these into your keto diet quite   easily starting off with eggs these have 0.9 
grams of carbs per egg now it's not really a   big deal but if you're trying to keep your carbs 
say around under 10 grams a day just know that a   few grams will come from eggs you can also include 
other types of cheese like parmesan my favorite is   pecorino romano cheese these are my absolute 
favorite to add on salads and other things   another is avocado these are so incredibly 
nutritious and have high amounts of good fats   avocados provide a good amount of potassium which 
is really important on a zero carb diet you see   when you're in keto you're losing a lot of fluid 
and electrolytes including potassium so adding   in avocados will give you energy it will also 
make you feel satisfied for longer next on the   low carb list is nuts and i've listed these based 
on the highest fat and lowest carbs starting off   with macadamias now these are pretty expensive in 
australia but they are the fattiest type of nuts   next on the list is pecans and walnuts now these 
are the nuts that taste really good in their raw   or natural state and that's where you're going 
to get the most nutrients without the need for   roasting and processing now a word of caution 
don't go crazy on eating nuts they are a little   high in omega-6s which is not really a big deal 
just balance it by eating more fatty meats and   seafood after the nuts we have seeds like flaxseed 
chia seed hemp seed and pumpkin seeds again keep   it to about a tablespoon or so a day just to 
keep those amiga sixes in balance and finally   we get to the vegetables and leafy greens are the 
ultimate very low carb vegetables and these are   packed with nutrients things like kale masculine 
greens lettuce arugula spinach so you can consume   as much as you want and you really don't have 
to be worried about the carbs then we move on to   the cruciferous vegetables which include broccoli 
brussels sprouts bell peppers cabbage cauliflower   celery cucumber eggplant mushroom tomato and 
zucchini now choosing the correct zero carb foods   can be a little bit tricky and that's why 
i have created a complete pdf list with all   these zero carb foods and also all the low carb 
foods which have under five grams of net carbs   just click the top link in the description you 
can watch these videos next to learn more about   pairing zero carb foods with intermittent fasting 
and if you love these science back videos make   sure that you subscribe right here i come out with 
two videos a week i'll see you guys in a few days