Zero Carb Zero Sugar Diet

What Is Jlos 10

Zero Carb Foods (And no sugar) For Rapid Fat Loss With Keto With Health Coach Tara

Jennifer Lopezs 10-day challenge, or the no carb, no sugar diet, gained media attention in late January 2020 with a post on the superstars .

In her post, JLo invited her 85 million followers and other celebrities like her boyfriend Alex Rodriguez to take part in the challenge with her.

The challenge itself consists of eating limited carbs and no sugar.

JLo reportedly took it one step further and cut out some fruits, condiments with added sugar, alcohol, and dairy.

When the challenge ended 10 days later, the superstar celebrated her completion in an Instagram story and said she would do it all over again after a five-day break, inviting more people to join her.

What To Consider Before Following A Low

If you treat your diabetes with insulin or any other diabetes medication that puts you at risk of hypos, following a low-carb diet may increase this risk. Speak to your healthcare team about this so they can help you adjust your medications to reduce your risk of hypos. Your team may also support you to check your blood sugar levels more often.

I make sure I balance out my diet with what suits my insulin, but with a bit of tweaking, most things can be persuaded to suit my insulin!

I won’t eat a load of pasta with a side of garlic bread and not much else, because the carb load would be difficult to bolus for. But neither would I eat a completely carb free meal. It’s all a question of balance, and a healthy diet is good for all of us, diabetic or not.

– Online forum user living with type 1.

Depending on the approach, following a low-carb diet may also lead to other side effects, such as constipation or bad breath.

Although these can be unpleasant, they are usually temporary and shouldnt be harmful in the long term. Speak to your healthcare professional if youre concerned about any of these.

Its really important to first reduce your carb intake from unhealthy sources such as sugary drinks, pizzas, cakes, biscuits, chips, white bread, fruit juices and smoothies.

Highly Restrictive With Unknown Long

Insufficient studies exist on the long-term effects of very-low-carb diets, so its especially difficult to estimate the long-term effects of a no-carb diet.

Due to this lack of research, following a no-carb diet over a long period could have severe health consequences .

As a no-carb diet is highly restrictive, very high in fat, and not well researched for safety, its not appropriate for those with eating disorders, children, cholesterol hyper-responders, and pregnant or breastfeeding women.

Summary

A no-carb diet restricts foods with fiber and most plant foods that are rich in vitamins and minerals. This may lead to constipation, low energy, and possible micronutrient deficiencies.

Foods that are typically allowed on a no-carb diet include:

  • Meat and low-carb animal products: chicken, beef, turkey, lamb, venison, bison, pork, eggs, butter, lard, cheese
  • Seafood:salmon, tilapia, cod, shrimp, sardines, herring, crab
  • Seasonings: herbs and spices
  • Zero-calorie beverages: water, black coffee, and plain tea
  • Nuts and seeds : almonds, walnuts, pumpkin seeds, sunflower seeds, pistachios, cashews
  • Non-starchy vegetables : broccoli, zucchini, bell peppers, cauliflower, leafy greens, rutabaga, turnips, Brussels sprouts, asparagus, mushrooms
  • High-fat fruits: coconut, avocado

Summary

A no-carb diet restricts foods that are high in carbs and relies primarily on meat, dairy, seafood, and low-carb plant foods.

A no-carb diet is highly restrictive and eliminates several food groups, such as:

Read Also: High Protein Vegetarian Diet For Bodybuilding

Natural Doesnt Mean Sugar

Just because a food item is natural, doesnt mean that its sugar-free.

For instance, although honey is natural, one tablespoon of honey contains 17 grams of sugar.

Fruit is another natural type of food to look out for during the challenge.

Many fruits like pineapples, bananas and mangoes are very high in sugar and should be avoided during your cleanse.

On the other hand, berries like strawberries and blackberries are low in sugar and are allowed during JLos 10-day challenge.

Its important to be aware of natural food that contains high amounts of sugar.

This can help you limit your sugar consumption not only during the challenge but also after you finish it.

Relax Be Happy And Focus On The Zen

All zero carb foods

I see so many people struggling on the Zero Carb Carnivore diet who really just need to get out of their own way. Some of you are focused on the wrong things or living in fear. Fear of weight gain, fear of scurvy, fear of saturated fat, fear of eating too much, fear of what your family, friends, or doctor is going to think of your meat diet.

Too many of you are hyper-focused on your looks and how much you weigh. Every time you put on a pair of tight pants you just want to cry and all day long those uncomfortable tight pants that dig into your fat belly when you sit down are constantly reminding you of how fat you are. I get it, I have been there, it sucks.

Recommended Reading: Usain Bolt’s Diet Plan

How Do I Look For Sugar On Food Labels

Shakespeare told us that a rose by any other name would smell as sweet. It also holds that sugar by any other nameno matter what manufacturers try to disguise it with on a labelis still sugar. By knowing the different names sugar can be called, you can make better choices when faced with confusing food labels.

According to the U.S. Dietary Guidelines, some of the names that added sugars can go by on food labels can include the following. If you see these near the beginning of an ingredients list, avoid the product, or at least use small servings.

  • anhydrous dextrose

What You Need To Know

Following a no sugar diet does not mean you have to adhere to a formal eating plan, so there’s no advice on meal or snack timing or even the makeup for your meals. You may find, however, that if you are just starting to cut out added sugar, it’s best to do it gradually. If you’re still facing sugar cravings, drink water and eat food regularly, so you don’t add extreme hunger to your sugar craving. Healthy fats are especially helpful for fighting sugar cravings.

To begin, try to limit your added sugar intake to 100 to 200 calories per day . The 2020-2025 USDA Dietary Guidelines suggest that everyone should limit added sugar intake to 10% of daily calories or less .

  • Sweetened beverages

  • Sugar products including honey and molasses

Be sure to read labels carefully and choose products that have the least or no added sugar. You don’t have to give up sweet foods altogether, rather, you’ll make healthier choices.

Foods With Natural Sugars

Whole foods that naturally contain sugar aren’t off-limits on a balanced no sugar diet. For example, while whole fruits like oranges and pineapple and 100% fruit juices are naturally sweet, they don’t have added sugar.

The exceptionsand likely part of the reason behind the confusionare products like fruit drinks that do contain added sugar. For example, most cranberry juice beverages are a combination of fruit juices , additional added sugar, and water.

Unsweetened Beverages

Foods With Added Sugar

Read Also: Is Honey On Keto Diet

One May Also Ask How Much Weight Can You Lose On A No

Its common for people to lose a lot of water weight in the first few days on a low carb diet. Some dietitians suggest you might lose up to 510 pounds this way. Weight loss will slow down after the first week, but your fat mass may continue to decrease if you maintain the diet.

How to Cut: Watermelon

  • Berries. Berries are a popular choice for people watching their carb intake.
  • Cantaloupe. This popular orange melon is great on a hot summer day and contains only 8.16 g of carbohydrates and 0.9 g of fiber per 100 g of fruit, netting only 7.26 g of carbohydrates.
  • Avocados.
  • Peaches.

Almost Zero Carb Eggs And Dairy

Zero Carb Food List that Keeps Keto and Ketosis Simple

Youll find a high-fat dairy product and eggs in most keto recipes. Heres a quick breakdown of the almost zero carb varieties of these keto foods:

  • Eggs
  • Heavy Cream
  • Half-and-Half

Where possible, try to opt for heavy cream to keep the carb content down and the fat content up. For replacing other dairy, like milk, try to go after nut or coconut based alternatives. These are becoming more common and usually contain only 1g carbs per cup.

  • Eggs. Eggs will be the most versatile keto food in your low-carb arsenal. You can have them fried, scrambled, poached, in omelets, in quiche, boiled, deviled, in keto baked goods, and in egg salad. Each type of egg will vary in its net carb content from .2 to 1 g. Be sure to check each carton. If it says it has 0 grams of carbs per egg, then count that as 0.5 grams of net carbs to play it safe.
  • Heavy Cream. Most heavy whipping cream brands have a bit less than 1 gram of carbs per tablespoon, even if the packaging declares it has zero carbs. Make sure you check labels carefully each brand of cream is very different. If the label claims it has zero carbs, then count that as 0.5 grams of net carbs to play it safe.
  • Half-and-Half. Because it is typically made from equal parts whole milk and cream, half-and-half will always have more net carbs per tablespoon than heavy cream. Each half-and-half product will vary, but in general, they will contain 1-2 grams of net carbs per tablespoon.

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For People With Type 1 Diabetes

If you have type 1, the strongest evidence suggests that carb counting is the best way to manage your blood sugar levels. This means matching how much insulin you take to the amount of carbs in your meal, snack or drink.

There is no strong evidence that following a low-carb diet is safe or beneficial, which is why we dont recommend this diet for people with type 1 diabetes.

It is really important that you speak to your healthcare team for support to manage your insulin if youre considering a low-carb diet.

Is The No Sugar Diet A Healthy Choice For You

Many low-carb eating plans also limit sugar, so those plans can resemble a no sugar diet in some ways. And cutting sugar also aligns with government advice on healthy eating. The USDA’s dietary guidelines suggest a balanced mix of fruits, grains, vegetables, protein, and dairy products. There’s no space for added sugars, but they’re also not strictly prohibited.

If weight loss is one of your goals, you may need to count calories in addition to cutting back on added sugars. Avoiding those sugars will likely result in consuming fewer calories altogether, but to know for sure, use this tool to calculate a daily calorie goal, and then an app or journal to track your progress meeting that goal.

USDA guidelines suggest limiting your sugar intake to no more than 10% of your daily calories. Once you get there, you can gradually reduce your consumption of added sugars even more.

Recommended Reading: Do You Have To Count Calories On A Keto Diet

Zero Carb Seafood List

Seafood is also a great source of protein for keto dieters. It will also help us meet our omega-3 fatty acid needs for the day so that we can experience their benefits to the fullest. This is why many dieticians and doctors recommend eating two or more servings of fatty fish, like sardines and salmon, every week.

Here is a list of fish that are zero carb when bought fresh and without added ingredients:

  • Cod
  • Catfish
  • Bass

You can also buy canned, smoked, and other processed varieties of these fish. As with processed meats, make sure there are no added ingredients that contain carbs.

The healthiest option is to buy wild caught salmon and sardines, canned or fresh without any other ingredients. These two fish tend to have the lowest mercury content along with a substantial amount of omega 3s per serving.

Important Points About This Meal Plan

Zero Fat Zero Carb Diet
  • This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.
  • A mix of whole milk and semi-skimmed milk has been used, but please use whichever you prefer. Any dairy alternative should be unsweetened and fortified with calcium.
  • These meal plans meet your recommended amount of fibre across the week.
  • This meal plan outlines daily food intake for one person, but it’s still important to remember to drink regular fluids. This includes plain water, plain milk, and tea or coffee without added sugar.
  • Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.

    Also Check: Low Fat Diet After Gallbladder Surgery

    Foods To Eat On A No Carbs No Sugar Diet

    • Non-starchy vegetables
    • Unsweetened teas and seltzers
    • Nuts and sugar-free nut butter and seeds
    • Meat and poultry
    • Eggs
    • Olive oil
    • Blueberries, blackberries, and strawberries

    Not sure how to incorporate this diet into your lifestyle? Our hekagoodfoods experts have put together some examples in the table below.

    How Much Weight Can You Lose In A Week On No Carb Diet

    In many cases, losing around 12 pounds per week is a realistic goal. Some people lose weight faster than that, while others lose weight more slowly. Eating a healthy diet, eating less junk food, and exercising are great for your mental and physical health, even if you dont see weight loss right away.

    20 Effective Tips to Lose Belly Fat

  • Eat plenty of soluble fiber.
  • Avoid foods that contain trans fats.
  • Dont drink too much alcohol.
  • Eat a high protein diet.
  • Reduce your stress levels.
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    What Can I Eat On A No

    Food and drinks allowed on a nocarb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If youre less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut since these foods are low in net carbs.

    > > Click to read more < <

    What Are The Best Alcohols To Drink On Keto

    High Carb Diet, Slow Carb Diet, Zero Carb Diet – How Many Carbs?

    While vodka has zero net carbs, pairing it with sugary lemonade, fruit juice, soda, or tonic water creates a drink that will knock you out of ketosis. Having a social life on a ketogenic diet is something that many find hard to do, but dont worry, there are a handful of low-carb and keto alcohol options! There are carbs pretty much everywhere you look, and thats especially the case when youre in a bar. Cutting out all the beer and wine is a great start, but sticking with hard liquor is usually the best choice. Even though hard liquor is made from natural sugars, grains, potatoes, and fruits during the fermentation and distillation process that sugar is converted into ethyl alcohol. Dont add juice, soft drinks, or sweet flavorings to spirits.zero carb zero sugar alcohol,

    And by soda, we mean the carbonated water, not the sweet carbonated drinks. Other choices are gin and soda, tequila and soda, whiskey and soda, and so on. If youre looking for an alternative to beer, hard seltzers, also known as spiked seltzers, might be a great option for you. Neither considered a beer nor a spirit, most hard seltzers are low in carbs, ABV and calories making them the perfect, refreshing drink on a summer, low carb day. Alcohol causes your body to release more fluid, leaving you dehydrated, which will leave you feeling terrible.zero carb zero sugar alcohol,

    Also Check: Protein Bar Diet For Weight Loss

    The Hierarchy Of Carbs From Worst To Best

    1. Foods containing added sugar. Sweets such as candy, pastries, sweetened drinks , sweetened foods .

    2. Refined grains. White bread , white rice, pasta, crackers, bagels, baked goods.

    3. Whole grains/starches. Brown rice, oats, whole-grain bread, quinoa.

    4. Fruit. Apples, bananas, peaches, pineapples, pears, berries, etc.

    5. Starchy vegetables. Carrots, potatoes, pumpkin, squash, beets, etc.

    6. Green vegetables. Asparagus, broccoli, cabbage, lettuce, spinach, Brussels sprouts, etc.

    Eliminating sugary foods doesnt have to mean cutting out all snacks and desserts. You can swap foods from the lower levels of the spectrum in for the ones on the higher rungs to avoid hunger and ease temptation. For example, start substituting strawberries for Starbursts. If you usually eat cheeseburgers and drink soda at lunch, try switching to burgers in whole-grain buns or lettuce wraps and sip on sparkling water.

    Never remove a carb group from your diet if you are still eating foods from a group above it. For example, dont cut out apples if you are still gorging on bagels. Apples have plenty of vitamins, minerals, and fiber that bagels dont, so eliminating them before you do white dough makes no sense.

    Zero Carb Spices Herbs & Seasonings

    Unfortunately, many common flavor enhancers have hidden carbs and unhealthy ingredients in them. However, this doesnt mean that keto eating has to be bland and boring.

    In fact, you can make your keto meals into a culinary masterpiece with these zero carb seasonings:

    • Salt
    • Curry Powder*
    • Cinnamon*

    * Limit these spices to a teaspoon. They have a bit more trace net carbs than the other spices listed.

    Read Also: Low Carb Diet For Male

    The Ultimate No Carb Food List

    Technically speaking, almost every natural food contains at least a small trace of carbs. The only foods that literally have zero carbs are fats/oils . For this reason, many of the foods on this zero carb list actually have trace amounts of carbs at fractions of a gram.

    To make our zero carb list, the particular food, beverage, or ingredient in question must meet these criteria:

    • It contains less than one gram of net carbs per serving.
    • It isnt commonly consumed in large enough quantities for it to make a substantial impact on daily carb consumption.

    If a specific item contains more than a gram of net carbs per serving or is typically consumed so much that itll cause carb intake to climb, then it will likely be found on the almost zero-carb list.

    Most keto dieters can add these zero carb foods to there diet without worrying about the trace amounts of net carbs. For those of you trying to keep carbs as low as possible, however, make sure you track your servings as trace amounts of carbs can really add up at the end of the day.

    Weve broken the list down into multiple categories based on item type and practical use on the keto diet.

    Here is a clickable table of contents for your convenience:

    Heres a clickable table of contents list for your convenience:

    • Dried meat products

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