Zero Carb Food List that Keeps Keto and Ketosis Simple

Keeping carbs low is the key to keto diet success. When carb intake is too high, we simply cannot enter ketosis and experience the unique benefits of keto.
However, this doesn’t mean that you have to rigidly track your carb intake at all times. In fact, many keto dieters are able to stay in ketosis by using one simple strategy: Eating mostly keto-friendly foods that have little to no net carbs (i.e., digestible carbs that reduce ketone production).
Although it may seem like carbs are hiding around every corner when you first start your keto weight loss journey, there are hundreds of delicious options that have zero or almost zero net carbs as well. To help you figure what these foods are and make keto as easy as possible, we’ve compiled the ultimate list of zero carb and almost zero carb foods for your convenience.

To read more on the topic, view our article Zero Carb Food List that Keeps Keto and Ketosis Simple: www.ruled.me/z...

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[@RuledMe]

Please note that this video is specifically for ZERO carb items. If you're looking for a general food list for keto, this video will help out more: kzbin.info/www/bejne/rXzLnZWdps2BjdU

[@RuledMe]

@World Culture & Natural Landscapes No, ketosis is not dangerous. There's a condition called ketoacidosis that can be dangerous (this only happens to Type 1 diabetics, though). If you're a type 1 diabetic, you are likely keeping an eye on your sugars and ketone levels. If you're not a type 1 diabetic, then you do not need to worry about this as you can produce insulin.

[@RyanPil]

Thanks

[@lindamon5101]

Furmiliar? Ugh.

[@christophercardono6274]

Non dairy creamer for coffee ok?

[@ingridsievers3625]

Deutschland filme

[@eggrollsttv]

I was 305 in April 2021, I did clean keto (looking at all the ingredients in what I buy) + low calories + 1 gallon a day , and also did 16/8 . I am currently at 195 as of this morning 7/07/2022

[@alexcheadle5881]

Way to go!

[@theleftysjournal8781]

Woahhhhhh. Happy for you!!!

[@LUZETHDEOLIVEIRA]

👏👏👏

[@tjspina4550]

That’s awesome - congrats I’m 250 - gained 50 lbs after quitting smoking. I’m starting this weekend - very nervous

[@lorraineophoff4984]

Congratulations!

[@autumkennedy4133]

I’ve lost 123 on keto, i think of keto as a lifestyle not a diet, it also reversed my heart failure and fatty liver, bought my chronic pain levels down and inflammation!

[@hi-xd8wk]

Amazing!

[@shinzman87]

Forget items that are labeled “keto”. Just eat un-processed meats such as beef, chicken, and fish, and lots of green vegetables. Cook everything in butter, avocado oil, or coconut oil.

[@silentsoledad5715]

Don’t forget, lots of water

[@shinzman87]

@@silentsoledad5715 Oh yes, I drank tons of water... especially at first.

[@douglastuten5340]

This is my diet and it works. It’s easy because I love all fruits and vegetables, I always have. Simply using a large variety of anything unprocessed/ minimally will get you healthy results without having to think about it.

[@read4264]

@@douglastuten5340 didnt she say no fruits? I want to do this diet is frozen vegetables good with chicken also can you have quinoa to replace rice

[@read4264]

@@curiouscat3384 Bet 🤙

[@olive3700]

Beef, fowl, pork, veal, lamb, venison, bacon, salami, hot dogs, cod, flounder, sole, salmon, swordfish, sardines, pork rinds, canned fish, canned meat, olive oil avocado oil, coconut oil, butter oil, salt, pepper rosemary, dill, chives, mustard, hot sauce., water, coffee, tea, gin, rum, vodka.

[@RuledMe]

Nice! We also have this listed off (and going into much more detail with many more ingredients) on the full article here: www.ruled.me/zero-carb-food-list-for-ketosis/ as mentioned in the video.

[@bettymoran2439]

Thank You!!

[@owentennyson8515]

No Whiskey?

[@lenak1438]

You're not supposed to have alcohol

[@Imstillthegoat]

Wait no water 🤔

[@paulgouge1896]

Been keto now 1 year. Never overweight but just couldn't lose the 'last' 2 kg but merely switching to keto and intermittent fasting Iost 6 kg in 8 weeks 22.84 BMI. Feel great!

[@dazzlingweather1]

Amazing!!

[@faysbel7676]

Yep, really works. Went from 84 kg to 68 kg doing Keto. Egg salad in the morning, and chicken salad in the evening. Ate Cashews, walnuts or pistaccio to combat the cravings. Also kroepoek on occasions. Trick for me was to lay off the coffee and drank tea instead. Zero sugars, combined with exercises and 5 mile runs. Now I only eat healthy as I am able to maintain my weight easily without even exercising that a lot anymore.

[@RuledMe]

Great job - glad to hear keto worked for you!

[@desiresterling113]

how long did it take for you to go from 84 to 68 and how much weight would you say you lost in a month x

[@faysbel7676]

@@desiresterling113 I hit the 75 kg wall at around 8-10 days. I started to focus more on cooking my own food eating lentils, spinach, more salads gradually losing more and more over a period of 2-3 months. Just cook your own food and go to bed early to avoid getting in midnight scroungings. Still at 69-71 kgs baby, haven't done any runs since January :). My golden rules now are: no bread, no potatoes, no milk and no coffee. Hope it helps

[@faysbel7676]

Pro tip: drink a big glass of water before every meal, don't put anything in your mouth while cooking or preparing your food!

[@alyahamzah1952]

What is 'kroepoek'? Are they fried fish chips?

[@infjjedi3335]

I’ve lost 60 pounds and have gotten my lyme disease under control eating keto. It’s amazing.

[@UmaR-bl5oe]

How long have you been on keto?

[@fender1000100]

@@UmaR-bl5oe Keto doesn't work long term. They all try it. Demonising carbs is WRONG. The body thrives on BALANCE. Everyone looks for a short cut. The story doesn't change. Its CALORIES IN AND CALORIES OUT. Lazy people who cant even go half a mile without a car. Will always want to blame their lazyness and love of junk food and fried food on something. Asians eat nothing but carbs. And were lean and trim. Until fast food came to Asia THEN they started getting fat and cancer skyrocketed. That should tell you something.

[@tak4587]

That is so awesome to hear! Good for you! I just started this week. And I feel good. I started because the doctor told me 6 months ago that I had a fatty liver. When I asked why he kind of hmmd and hawwed. Well this time when I asked he basically said it was because I was fat, igh!?

[@bpet7138]

Avoiding processed foods is a great rule even if you aren't going full keto. It's amazing how many ailments people suffer because they don't know what they are putting into their body

[@peacelovejoyandhappiness]

You said the best comment here 💯 %

[@libertyBuilders]

Went on keto 2 years ago I was 254, in 4 months I was down to 208 then went on vacation and fell off the wagon. I’m now back up above 250 and just started again today.

[@RuledMe]

Good luck re-starting! I hope you decide to stick with it and if/when you decide to come off keto, I'd still recommend trying to keep a low-carb lifestyle (at least low carb compared to the Standard American Diet). Limiting or avoiding sugar in general will do wonders long-term.

[@libertyBuilders]

@@RuledMe Thank you! My problem I face is different foods to eat because eating steak, chicken and vegetables all the time gets old. I have always been a big snacker and it’s hard fighting the cravings for chips cookies and things I’ve ate all my life.

[@RuledMe]

@@libertyBuilders Fight through the snack cravings and they should go away after a few weeks. Drink plenty of water between meals. Check out some of the recipes on our website or channel - it should give you some ideas to break the monotony :)

[@flowforever9084]

It happens Just dust yourself off and keep going. My weight goes up and down

[@charleencollins1130]

I lost 35lbs...after while and some depression I gained it back mostly...I stayed right below 200 tho and have started keto focus again...hard getting started but finally on track...

[@DougCarnivore]

I just discovered your channel, Ma’am. You have a beautiful delivery of the language. No nonsense or silliness. Can’t wait to see more of your content. Keto has been great to me so far. Thanks again.

[@jomac3120]

I went off keto but have gradually put even more weight on, but as of Monday I’m back on keto !!

[@Woeisme2]

Let's goooo

[@ashleighjaimaosborne3966]

Week 5 of Dirty Keto. Complete newbie on this way of eating. Watched lots of KZbin videos, made notes. Down 15 lbs. Feel great. No cravings ( sugar was a biggie). Some great products out there and recipes. Thanks. 🇨🇦

[@jaybirdspirit2468]

What’s your best source?

[@dmbrown821]

What do u eat on your dirty keto? Please share

[@Gabrielle-zi8go]

Proud of you! Where are you now on this plan?

[@marvyngarcia8237]

Good work! Do you exercise or just eating keto?

[@conservativeamber1216]

B12 Shots once a week help as well for energy levels

[@GameOn71213]

I have never heard an American say "biltong" like that as a South African I'm proud

[@shawnwallen1071]

Wife- why are you drinking so much whiskey !? Me- leave me alone I’m on keto

[@mattylisasappleton796]

😂😂😂

[@demun6065]

That's honestly the hardest part of keto.

[@carnishacampbell1352]

thats me and patron

[@Ellie_37]

pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs though. why not? @5:55

[@giaisaliar6813]

Its nice to see some men here! Caring about your health!

[@deannealbrecht3715]

I was advised to portion my plate 1/2 non starchy veg, 1/4 protein, 1/4 fat BEFORE cooking. That should keep carbs minimal without having to count.

[@sugarbaby685]

Best list I have gotten so far. I have looked at hundreds. This one is simple and easy....I have a busy life style. I work in an operating room and have basically no time to sit and guess what's what in the Keto world. This is perfect...THANK YOU!!

[@SN-bl6xm]

So now you only eat fish and meat? I love salads, leafy greens, veggies and fruit. But it seems these are all things I am not allowed to eat anymore. How can you afford eating meat and fish 3 times a day??

[@Uroboroslover]

@@SN-bl6xm you can eat veggies and a bit of fruit from what I heard

[@nadogrl]

@@SN-bl6xm - You don’t have to eat 3 times a day. Meat and fats satisfy hunger. You’d be surprised how much money you can save when not eating processed junk.

[@nadogrl]

@@Uroboroslover - The only low carb fruit is berries.

[@SN-bl6xm]

@@nadogrl I don't eat any processed junk! I do eat a Gluten-free pizza (processed) 4-5 times per year. Otherwise clean eating.

[@howardkerr8174]

I have seen several videos dealing with the Keto diet, but this one was simple, plain, and had enough information to be quite useful. I have tried to adopt the Keto diet but find that carbs are hard to avoid and somewhat addictive...at least for me. For those times when I get a real craving, especially between meals, I try to keep vegetables like olives, radishes, green peppers, or celery on hand.

[@RuledMe]

Sugar specifically is very addictive and has shown signs of withdrawl in the brain, so you're definitely not along on that one. I appreciate the kind words about the video, thank you! If you're really wanting to go keto, I think going cold turkey is usually best. Avoid all sweeteners (even keto-friendly ones) for 3-4 weeks and the cravings and withdrawls will go down significantly. Sounds like you already have some great veggies on hand to help out with that!

[@shelliedoyle4900]

Try Saint agur blue creme and use celery as a dip if you must snack. Ingredients are cheese 50%, milk, water, milk proteins, emulsifying salts, lactic acid. Its basically a blue cheese dip, and 3.7 carbs for the whole 150g pot. I can't eat a whole pot & I'm 4 + years on keto.

[@Toxicflu]

I like snacks like cheese, or fatty sugar free yogurt, pepperoni, or avocado.

[@peacequeen2579]

You should not be getting hungry. You may not eat enough fat in your meals.

[@milabulic]

New sub here. I needed some recipes for next month because I am getting back on keto after 2 months of caving into my carb addiction. I have had only 4 days of really clean eating and already my arthritis pain is gone, as are all my allergy symptoms. It is summer here in Chile and I had been suffering with a horrible cough and runny nose. Anyway, I love this channel and your recipes look so good and easy. Thank you for your hard work and motivating information.

[@josephpedroza632]

I am on vacation and it is hard to eat at some restaurants. My wife is not really on keto but she will sometimes not eat bread. She gets upset with me because she thinks I am going overboard on keto but I am diabetic. Some people think you can have sweets or bread every so often but I tell them I just can't. Gets frustrating. Why can't these places have menus with less carbs and no sugars. Seems like half the world is diabetic or prediabetic.

[@RuledMe]

Sadly most people with diabetes or prediabetes don't go on keto. The ADA still recommends some 100-150g carbs per day to manage diabetes which is still pretty high in my opinion. Eating out you can usually order a bunless burger, steak, and side dish of salad or broccoli with butter. It can get a bit frustrating (and what you get to eat can be a bit boring), but I don't see that changing all that much. I can find something on every menu in every restaurant I go to, but it's not going to be a 'fun' dish, so I mainly cook at home because I can make something I enjoy and keep it affordable for what I'm eating. If I go out, it's usually to a place that can do wings since I don't make them at home often. There are occasional restaurants that will have low-carb offerings (there's a place near me that does keto sushi rolls using seaweed only), but they're far and wide, and most of the time don't exist where you live.

[@pauletteschiowitz8989]

Why can’t grocery stores carry diabetic friendly keto cakes, etc.

[@josephpedroza632]

@@pauletteschiowitz8989 they do... Aldis carries cookies that are made from almond flour. But I have to watch what I am doing. So I stay away from them. I try to keep a strict low carb menu.

[@charlottewilliams574]

In the UK there is research that suggests being on a keto diet can put type two diabetes into remission by burning the visceral fat coating the organs. Interesting stuff. It's being recommended on the diabetes UK website I believe. Worth a Google anyway xx

[@ronloftis9080]

Well, there are ways. Going to a Pub. Order a burger on top of a salad, or a cheesesteak hoagie without the roll on top of a salad. Pretty satisfying.

[@some_oldsoul1129]

Generally-speaking, this is good information, thank you for that. The main thing I would disagree with / advocate against are "canned-meats" as the canning -process innately introduces a Lot of nitrites as well as various other unhealthy preservatives into the organisms of people who are trying to eat as healthy as possible, due to conditions such as diabetes, heart disease, and others.

[@RuledMe]

I don't particularly advocate it, but it does fall into the zero-carb food list (which is a very limited list and not truly indicative of what a complete keto diet should look like). I tend to agree to avoid extra processed foods, but there are canned meats out there that are not packed with unhealthy ingredients. It's always going to be best to eat whole foods in general like you said, though.

[@raquellambropoulos279]

I disagree with you. If someone is obese and diabetic and killing them self with sugar and carbs you better believe unhealthy keto is way better than what they were doing. I am down 70 lbs and my a1c is at a healthy number . I have to pick my battles.

[@YouButter]

@@raquellambropoulos279 bingo !

[@allenwalker1379]

But I love nitrates... in my pastrami, just not in my coastal waters ;)

[@aphr0d]

@@raquellambropoulos279 good luck girl! You got this, the battle gets easier over time

[@elisabethhutchinson2987]

I'm on keto right now and pepperoni has been really helpful because it doesn't feel like diet food.

[@judyh3017]

New sub here. Your food list is just excellent! Clear and easy to use. Just reading it, I can readily see why I haven’t lost any weight on keto in a year and a half. Even without any weight loss, I’ve had numerous other benefits from keto. Now I’m ready to get serious about weight loss. Your chart and your channel will be very helpful. Thank you!!

[@RuledMe]

Thank you so much - I'm really happy you like the videos. I wish you the best of luck in focusing on the weight loss 😊

[@irenecassaro7397]

For a great keto snack take kale. Spray with avacado or olive oil (not extra virgin) sprinkle salt and chili powder(or paprika if you don't like heat) and toss. Put in shallow bake and bake at 250 to 300 degrees for 30- 40 minutes until crisp. They taste great-as good as any potatoe chips. This is Jacques Pepin's recipe. 1 cup kale pre baking is 4gms carbs

[@LindaHutchings]

Thx!

[@tak4587]

Yum you can do this in the air fryer too! This is how I do our brocolli

[@mistermysteryman107]

Vodka and diet ocean spray blackberry-cranberry juice and a lemon wedge is my FAVORITE keto cocktail

[@johncaputo9965]

Keto + Intermittent Fasting works!!! I have lost 20 pounds in the first 4 months of 2022.

[@wmpetroff2307]

Of the meats I eat mainly pork, fish with generous amounts of coconut oil, butter, bacon grease and heavy cream, as well. More cruciferous veggies than fruits. I am still thin and exercise daily.

[@LibraLife47]

Thank u🤎...cooking hint..mustard can be used to marinade the chicken....pork chops....grill...and enjoy..

[@LouisMorissette]

I’ll try! Thank you!

[@patkaczmarek7362]

Can add a few tablespoons of extra virgin olive oil, which also makes a good marinade for chicken. Very tasty.

[@wrylife57]

PLEASE dive into the "vegetable broth" in the tuna-in-water ingredient list. I did years ago and have only bought tuna in oil since then. I asked manufacturers for an ingredient list for the broth and NO ONE would provide it but one said it varies and can include peas and other legumes (the fact that "it varies" in itself is disturbing to me). I now only buy Genova brand tuna in olive oil (ingredients: tuna, olive oil, salt) because other brands in oil usually use soy and/or canola. Genova is more expensive, around $2.75 per can, but It's delicious and I trust the ingredients. It's worth it to me.

[@quintas66]

That's my brand, too. It's simple and it's the best.

[@nadogrl]

Interesting. I’ve read that the olive oil in canned fish can be very low quality. We just do our best.

[@Noor-jw2tn]

Best to stay away from tuna. Many dolphins are caught in tuna nets. The dophins perish as well.

[@maxro]

@@Noor-jw2tn so we should start eating dolphins?...

[@raquellambropoulos279]

@@Noor-jw2tn we have been catching tuna that way since Jesus walked the earth. I do my best in other ways to help the environment but I am not going without tuna. Many human beings are fishermen and rely on their jobs to survive. Have families to support and feed. Dolphins are beautiful but all life is. If you choose to not purchase tuna that's terrific but don't judge or tell others how to live. I feel the same way about honey and palm oil. Many things society doesn't think about.

[@jessicabates2649]

Thanks for the tips...I've lost 70lbs with Keto...and I'm always looking for tips and tricks

[@wartem]

I've been doing OMAD for so long I can add quite a lot of carbs and still go into ketosis

[@jazzyo819]

What's omad?

[@wartem]

@@jazzyo819 One Meal A Day

[@ashleyhaley6322]

That’s because like you said you do OMAD. So your body is burning through your glycogen in the 23 hours you’re not eating

[@ujangudek5075]

I think the important thing that needs to be of concern on keto diet is an acidic condition of your body would experience since you eat most of the time fat which in turn some health issues might arise in the long term, so it's advised to also wisely consume vegetables (zero or low carb) in order to make your body's ph balanced.

[@tslilbearshoppe9870]

that's only true if you are also eating sugar.

[@Crumpets7377]

Hearing someone say biltong perfectly touched my heart. Thanks, was wondering if I could have biltong.

[@adampositron6871]

I did keto three years ago and I'm doing it again right now. I lost a lot of weight three years ago going from 195 to 157 in about five months. One of my favorite snacks was cashews. Cashews have carbs so I had to weigh them so as not to eat too much and exceed my daily bard limit. But basically a small hand full with some added salt was a nice snack I could enjoy once per day.

[@RuledMe]

Glad to hear it went so well for you! Cashews are one of the more carby nuts so you really do have to be careful with them. I'd really recommend walnuts or macadamia nuts over them since they're much lower in carbs and even higher in fat (with a similar, creamy texture).

[@jessicah3450]

Macadamia nuts are a good swap for cashews with less carbs, but if you're measuring that's great!

[@flowforever9084]

I love cashews too

[@abrakadabrah3031]

There you go.... Back to keto See saw!!!! Dangerous Something body can't sustain for ad infinitum.

[@theresesouthworth227]

@@RuledMe Cashews in high amounts are toxic.

[@kc-n-sassy]

i know my trout is wild caught... cause i caught it lol

[@susanfanning9480]

Trout! Yes, fishing for your own use is on a higher level. Good for you.😃

[@SpanishHazel]

Thank you for not prize fishing and making delicious healrhy use of your catch.

[@kc-n-sassy]

@@SpanishHazel if i fish for it hunt for it i eat it other than that it is disrespect to the animal in my opinion. my dogs eat some of my catch too.. cant leave them out lol my schnauzer wont let me butcher a deer without him either.. he sits in the back of the truck and watches me.. its funny.

[@mjlives5428]

k

[@The_LoRaX_loves_TREES]

Mmm yum!!!

[@micwell2247]

Thank you for being concise and to the point which keeps the vid short !

[@milliechalk8398]

I must be the only one starving on the keto diet. 😩 I was eating constantly but after six months I fell off the wagon but I did loose 18 lbs, lowered my blood pressure and my cholesterol. Thinking I have to try again especially after watching a video linking cancer to high glucose levels.

[@GreenIvyLeaves]

There's no reason to starve you didn't eat correctly you were literally on a diet!

[@Zacone14]

The article linked and referenced to is one of the most helpful and easy-to-understand articles about Keto I've ever read, thank you so much!!!

[@RuledMe]

Thank you so much! We put a lot of time, effort, research, and information into each and every article we write. Really glad you enjoyed it!

[@melissawilliams1478]

Which article

[@RuledMe]

@@melissawilliams1478 Check the description of the video :)

[@melissawilliams1478]

Zach I know but the here were a lot of links listed . Thanks 😊

[@Fitjazpooh]

Keto is literally so easy to follow in my opinion. I never understood how people find it restricting

[@thecspot1387]

It's hard for people that don't cook and are used to eating out. Which is like half of the US.

[@RuledMe]

100% agreed with C Spot. The amount of people that are over 40 and have never (or almost never) cooked a home made meal is shocking. While I completely understand it, I think once you get a handle on some basic cooking, keto becomes so much easier.

[@dougg1165]

Same! I love my meal times! But I've lost 45 lbs and have no clothes. However I discovered suspenders!

[@RuledMe]

@245s I think it's fine at first but you should branch out into other foods, ingredients, and have a somewhat varied diet. A super restricted diet that revolves around 1 food typically isn't going to be sustainable in the long run.

[@zwiftrogue3938]

This is one of the better "zero" carb food lists I have seen in the last few weeks. I just wish that total carbs were talked about more often than net carbs. I think most people can figure out what the net carbs are if total carbs and fiber are given. But when people give net carbs they rarely give you how much fiber is in the food for those that follow the total carb way of eating.

[@RuledMe]

Thank you! Generally if you're eating very low net carb foods, they won't often have high total carbs. We try to keep it more on the simple side for people, but if you're looking for more in-depth nutrition on recipes, just check out some of the recipes on our site. We do list the total/fiber/net carbs on all of our recipes which should give you some ideas for future recipes/ingredients as well :)

[@M-hc9xm]

Find a carb counting set of instruction for type 1 diabetes. They have to get really good at counting and estimating total carbs and calculate net carbs in a more accurate way. Makes a huge difference.

[@2342-d8o]

There are lots of cheeses that satisfy the less than 1g carbs per 100g - Blue cheeses are usually at 0/100 - "Buffalo" Mozzarella is 0/100 - Camembert should be 0/100 - Brie 0.5/100 There are many others, but it also depends on which brand you get. Some brands add sugar/carbs, especially the cheaper ones.

[@fayazalishah4418]

Yes but everything, which is processed, contains carbs and sometimes sugar because of the processing preservatives, so eating processed cheese will still feed your body with some (hidden) carbs as an addition to your calculated carbs.

[@2342-d8o]

@@fayazalishah4418 Agreed, That's why I would suggest only getting proper cheese from the list i made and to stay away from the cheap processed stuff.

[@andyhulme2274]

If its made from milk it's got lactose in it which turns to glucose in the body I've got insulin resistance so I have limit my consumption even lactose free milk only has slightly less carbs than normal milk cream has even more.

[@copykatninja]

I too am a cheese addict, it's a hard habit to kick so I appreciate this lol especially for people like me who just getting started on this particular type of diet although I was pleased I did most of what they recommended already- still have much to learn!

[@vanguardiris3232]

Aldi does a brilliant grana padano that has very low carbs, and it's such a strong cheesy flavour that you barely need any. I swapped from parmesan to grana padano years ago because grana padano is usually vegetarian where parmesan often isn't, but it's become my favourite cheese. The fact that it's so good for keto is just a cherry on top

[@AZ-kr6ff]

I lost 70 lbs in 3 months flat on strict keto, cold showers every morning, and 5-10 minutes in the North Atlantic winter ocean 2 to 3 mornings a week before breakfast. 275 to 205, Jan 1st to April 1st. I didn't know at the time about cold water's effect on creating brown fat (which apparently helps metabolize fat, and helps regulate glucose), but I think that may have played a big role in the quick fat loss.

[@progressfitness819]

Any lose skin?

[@AZ-kr6ff]

@@progressfitness819 No, not really. I've never been so big that my skin stretches out like I've seen on other folks. I carry it differently perhaps.

[@trix4487]

Are you still on keto now?

[@thomism1016]

I just discovered your channel. Awesome. Quite right, glycogen is stored in the liver. However, it is also stored in all species of mammalian muscle meats from where it can be easily mobilised when required for exercise.

[@sheepshearer2705]

You present Soo well, clear ,concise and pretty too. Fantastic short sharp information with more in depth information links for when I have time. This is just what I needed right at the minute. Thank you so much. I've subscribed and will follow the channel. Best wishes. Stay healthy 😍🙏😃

[@k3myst21]

To those considering Keto, it is highly effective but difficult to maintain. I know this because I have been in and out of it. What i find sustainable for me is still having a cup of rice for lunch. I find myself overeating on meat if I dont eat rice causing me to have indigestion. If you are craving sweets, coke zero slushy does it for me or an avocado, monk fruit, cream smoothie.

[@danielwalker5074]

Keto diet working really well. I’m doing it together with intermittent fasting (18:6) and lots of exercise. Lost 2st in 5 months. Eating salad for lunch (usually with chicken or fish) & a cooked meal for dinner. Plenty of avocados, eggs, olive or coconut oil, oily fish. If my meal is too low in fat I top up with macadamia, pecan or pine nuts. Occasional berries for a treat or chia pudding. I find balance & portion control to be important. Though portion control is my Achilles heel 👀

[@RuledMe]

Keep up the good work!

[@rocioharris6823]

How many pounds did you lose in 5 months ? I didn't understand that. thanks

[@RuledMe]

@@rocioharris6823 st is an abbreviation for stone (usually a measurement of weight used in the UK). Each stone is 14lb, so they lost 28 total pounds in 5 months. Since they were doing lots of exercise I imagine they gained some muscle in there as well, so there was likely some body recomposition going on. Good luck to you!

[@goldblueberries326]

Thx... great information. Maybe you could do a video on Clean keto vs dirty keto. Some of meats especially processed meats are classified as dirty....

[@RuledMe]

Thanks! I don't think we'll do many (or any) more long-form videos unfortunately. That said, we do have an in-depth article on clean vs dirty keto you might find interesting: www.ruled.me/dirty-lazy-keto-vs-clean-keto-should-you-go-clean/

[@raquellambropoulos279]

even dirty keto is better than no keto. I try to eat clean the majority of the time but it is nice to have a choice to indulge occasionally and still be on keto. Thats why I am successful on keto

[@el-gn7vp]

Excellent round-up! Learned so much in such a short time. Many thanks!

[@jessicah3450]

I went to Costco today, and all the "Keto" foods had 11-15g carbs per serving. I am trying to stay around 20g/day, so these would not work. It's a shame that it is a marketing gimmick now.

[@RuledMe]

Some keto foods will be higher in total carbs but have either a lot of fiber or a good amount of sweeteners (that will not spike blood sugar). That said, you do have to be careful nowadays as there are many "keto" foods that will be very high in carbs for their calorie count. It's usually best to just stick with whole foods where possible.

[@cherylwatkins588]

And the price of all the different "flours" is way out of my justifiable purchases

[@RuledMe]

@@cherylwatkins588 Almond flour is pretty affordable. You can get 3lb bags of it for like $14 nowadays. Used to be $50 when I started keto so the price has come down tremendously.

[@cherylwatkins588]

@@RuledMe I have almond flour which was a little pricey (for me) but Ive seen lupine flour, bamboo fibre etc being used and Im like why? Chaffles are now my sandwich go to bread 😁

[@Dion934]

Is that net carbs? If you subtract fiber and sugar alcohols, sometimes the net carbs are much lower

[@mattisholgersson2273]

I just have to point out that sucralose kills your gut biome pretty hard. So go easy on that one

[@teresauntalan6828]

Some of the Keto followers have also said the same. I used to put it in my coffee in the Skinny mixes.

[@zTheBigFishz]

After about 5 years of keto, I've moved on to mostly carnivore. My daily meals are typically composed of some combination of ground beef, eggs, cheese, high quality canned fish (tuna, sardines), and the occasional pork skin.

[@jamescalifornia2964]

❓How do you feel ? Some get great mental/psychological improvement on carnivore diet .

[@mikekmalick]

No veggies at all? Who needs gardening then if all your eating is animal flesh. If you had a hobie I think it would be fishing and hunting!

[@zTheBigFishz]

@@mikekmalick I will occasionally eat things like roasted brussel sprouts. I do use aromatics for flavoring, etc. My best estimate is that long term I get ~90% of my calories from some sort of animal product.

[@mikekmalick]

@@zTheBigFishz Is that all you eat? That sounds boring! what was your weight when started and now?

[@zTheBigFishz]

@@mikekmalick 5'11" 240 then, 180 now, 15% BFR...64 years old. 3 MI's convinced me to try keto which morphed into mostly carnivore. I eat a fair amount of roasts, rib eyes, etc. with about 2 - 3 meals a month where I eat whatever I feel like.

[@TheSarduca]

Thanks for the advice, this is what i need a list of does and dont`s , simple ,no beating around the bush... thanks

[@claudiafahey1353]

For the processed meats I have found that you just have to make sure that you watch your portion sizes I mean if you're counting your carbs you certainly can count the carbs from anything you get that's processed as far as meat... I have a food scale I count everything I've been doing it for many many years once you get used to it its second nature

[@Mjolonir12]

Canned meat. My childhood was definitely keto friendly

[@craigd123]

Yuck

[@amywilkins]

Mine too 😆

[@craigd123]

@@amywilkins poor deprived girls

[@teresauntalan6828]

Me too, My dad and I would eat sardines out of the can, hotdogs, something called "potted meat" and vienna sausages. Still love my sardines and sometimes hotdogs and vienna (not sure how to spell it) sausages, can't find potted meat. But did give up most carbs a few years ago, lost 10 lbs and reduced my A1C back to normal. So keep eating the sardines.

[@dr.brinebasterd8982]

Fried treet sandwiches

[@Asdasty]

I'm surprised you mentioned biltong. I thought that was not easily accessible in the USA, where i'm assuming you're from. Its a south African snack. Absolutely delicious.

[@pauletteschiowitz8989]

ALDI carries it

[@melymichu6731]

When you come and think about it this is not a diet. Since you can eat stuff that is filling and delicious.

[@RuledMe]

Definitely - plenty of people implement it as a full lifestyle change. I've been on keto almost 14 years at this point and I don't ever see myself going back to eating a carb-rich diet.

[@beatriceladouce965]

It's hard for people who grew up eating 80% of carbs from their "homemade" meals. And for someone who's in love with breads and baguettes... For the rest, it's doable.

[@ronaldquezadajr8923]

Yeah being latino tortillas rice and beans are a staple in the family, so hard to reset that

[@MediumRareOpinions]

@@beatriceladouce965 I have come to realise I was in an abusive relationship with Bread.

[@SilentHotdog28]

@@MediumRareOpinions For me it's bread and oats......

[@trueone2657]

100 days today on one meal a day at 5pm. No carbs, no sugar, nothing from a can or processed, only fresh vegetables or salad with salmon, tuna or barramundi, eggs in my salad. I have been eating a plum (as low in sugar) or blueberries after my meal with yogurt. One coffee every morning. I started at 98 kilo and down to 84 kilo, a little disappointed I haven't lost more, but I do feel and look much healthier.

[@RuledMe]

I think that's a great amount of weight loss - that's around 10 pounds (4.5kg) each month. Losing more weight than that starts to get into unhealthy territories, so I personally don't think you should be disappointed in that. The stories where you hear people losing tons more weight are usually around double (or more) your start weight, so they have a lot more weight to lose. You should be very proud of yourself!

[@trueone2657]

@@RuledMe thank you.

[@vondalittle9425]

Great information I’m trying to make sure I eat food that’s less carbs I eat keto everyday love it I just want to stay in my carb totals a day

[@karenjohnson6624]

How do I get the guide for Everything you should know about Keto Diet?

[@dig1035]

Please put the salmon hollandaise sauce recipe link in show notes so those watching on tv can visit that recipe directly. Thumbs up and subscribed!

[@RuledMe]

This should help: www.ruled.me/seared-salmon-and-asparagus-with-easy-hollandaise/

[@shakiian]

Omg its 3 month in on keto diet and i was using stevia with dextros everyday!!!!

[@RuledMe]

Dextrose is essentially sugar, but Stevia is fine to use on keto (it's 0 glycemic index).

[@Juniperberry1]

Stevia I have been using. But makes me feel weird. It’s safe?

[@basitsirajshah8012]

Stevia caused me hypoglycemia

[@bestill670]

I totally get it. Dextrose is extremely high glycemic on the index. Just get pure stevia, a small container will be 500+ servings

[@posypoodle6034]

Stevia tastes nasty!

[@LindaHutchings]

Good clear summary in general Two loving suggestions 1. No liquid sucralose 2. No diet drinks Use sugar alcohols instead! Do NOT count toward net carbs: Erythritol Xylitol Allulose Stevia (Reb A version is best tasting)

[@sarahtabe-whitfield5800]

My Keto journey 2020 March I was 225 today my Keto is 175pds June 29, 2021.. Thank you JESUS and KETO😂😂😂

[@RuledMe]

That's awesome to hear - congratulations!

[@marshas1267]

How many carbs are you suppose to eat a day

[@RuledMe]

@@marshas1267 Typically under 30g net carbs for guaranteed ketosis. You can see our video on that here: kzbin.info/www/bejne/aHaUlqyCnKxprZY

[@geraldarnoult]

I would say, if I may, is to avoid large fish for Mercury concerns, instead of albacore, skipjack tuna, there a smaller fish to eat which has not had time to absorb as much mercury, sardines are a great choice in olive oil, skip the seed oils, like cotton seed oil, or vegetable oils, there (hydrogenated) Avocado oil is very good for frying, only need a little, it has a high smoking point and olive oil is best used for cold or room temperature foods, like your organic salad, best eat wild cought fish, not farm raised, especially farm raised tilapia

[@bedtimebiblechat7152]

With food being so expensive and is slowly becoming hard to buy food, I eat what ever I can afford and can buy. I did Keto and lost 40 lbs. so it was great but that was back when food was affordable. Now, buying the kinds of foods you mention would take a big wallet!!

[@RuledMe]

This list is specifically zero carb foods. We have a full food list in the pinned comment. Chicken thighs, pork, and fresh produce is pretty affordable, especially when you buy in bulk and freeze. You can go further with couponing and sale hunting.

[@bedtimebiblechat7152]

@@RuledMe A lb. of bacon is $8 and over. So, other meats are equally as high. I live on social security only. I don't have a freezer other than the small one in my frig. I live in a small town, there's not many places to shop here much less sale hunting. I do use coupons. With gas so high now, almost $5 gal. I can't afford to drive an hour away to a bigger town. I do buy chicken and we have that sometimes but can't eat chicken every day. Thanks hun, but things are getting out of hand in the food area in our country so I just eat what I can get.

[@RuledMe]

@@bedtimebiblechat7152 When I was talking about pork I was thinking of things like pork loin and country ribs which are 1/4 of the price of bacon. Bacon is always going to be a more expensive ingredient because it's typically cured and smoked - there are many more steps in producing it than butchering an animal alone. I do agree that it sucks to live in a food desert, though. It may be worth looking online for delivery meat services - there are lots that offer promotions for joining. I've often gotten meat 50% cheaper than I would at a major grocery store.

[@bedtimebiblechat7152]

@@RuledMe Thank you hun but you obviously have never lived on $50 a week for food for 2 people. Let that sink in. I think now, you might understand better. But, thank you so much. Before food got so high, I was on keto and lost that 40 lbs. Then I had to go back on steroids and gained it back. Steroids do that to me. Ugh. Seems I can't get a break. I appreciate you for answering me. Most channels won't comment to their viewers so thank you for that.

[@gnair8307]

It's time the experts in anatomy studies ie doctors accept this unchallengable fact that every human is unique and no two human bodies are identical not even in twins. So there cannot be any standardization of measurement yardsticks while reading any lab reports in comparison. Every individual hs a fair idea which ingredients are compatible for them and otherwise. It would do well for us to watch the changes happening, jot down notes about your observations a/w a little detail about food intake. These notes will prove to be a treasure to guide oneself on the do's and don'ts in the journey ahead. No doubt it is time consuming but if we r not bothered about our own health then don't expect miracles from any outside expert. Wish u sucess in your journey 👌 Samastha Lokah Sukhino Bhavantu |

[@vincentdesiano4861]

I must say, that was a very fine presentation! Thank you!

[@onyaonya3790]

I am a beginner... Nervous but excited to see the change in me after doing clean keto diet.

[@trix4487]

How's it going now?

[@bruktawitfikiremariam3380]

hello, is it possible to drink apple cider vinegar on keto?

[@RuledMe]

Yes, unsweetened/unseasoned vinegar is carb-free and calorie-less

[@RetrieverTrainingAlone]

wild alaska red salmon (canned) for salmon cakes, olives, avocado, broccoli, cauliflower, green beans, salsa, walnuts

[@mosescordovero8163]

counting carbs really isnt so bad. i would much rather count carbs than calories. now, of course i realize that calories count. however, the rationale behind keto is that it is carbs that stimulate appetite, so that the fewer carbs that one eats, the less hungry a person will feel, which increases the chances of a person not overeating. besides, i like meat. i would rather eat a lot of meat than some wimpy food like tofu

[@be3tlejuyce461]

How is tofu wimpy? Unless you’re catching your own meat, meat is just as wimpy cow you’re paying someone else to get it for you

[@mosescordovero8163]

because soy products such as tofu is filled with estrogen, essentially turning men into women

[@saidalbusaidi7941]

Good info but I don’t agree with the soya sauce to be added and I wouldn’t advise anyone to have any kind of alcohol during keto as it really slows weight loss Also from my 3 years experience in keto Processed foods could work well 😊

[@witchhunt5781]

A friend at work put it to me this way do not eat anything that has added sugar. Check ingredients list too. They like to fool you.

[@winbalingit8502]

Thank you so much!!! God Bless you!!🙏🏽🥰

[@legendarylaura]

Great visual on the food list. I shared this to my 6K strong keto group.

[@RuledMe]

Very much appreciated - thank you!

[@legendarylaura]

@@RuledMeyou're welcome!

[@bobatea7161]

Can you specify group

[@evianx1]

Liver is absolutely loaded with k2 and vitamin A, not something to eat everyday But at least twice a week.

[@kinneyay]

Question- do calories matter as much as carbs if I want to lose weight?

[@RuledMe]

Yes, for weight loss, calories definitely matter. You can use our calculator on the website to figure out exactly how many calories/fat/protein/carbs you should eat.

[@angrygnome4779]

I did a dirty keto went from 285 to 150 in 16 months. It took 6 months for it to kick in but once it did the weight just fell off.

[@claudiahansen4938]

What is dirty keto.?

[@RuledMe]

Congratulations - that's an awesome amount of weight. You should be super proud of yourself for sticking it out!

[@RuledMe]

@@claudiahansen4938 Dirty keto is less care about the ingredients and only a focus on nutrition. It's the opposite of 'clean keto' which focuses on nutrient-dense, non-processed/whole foods only. Someone on dirty keto might be fine eating fast food burgers without the bun, for example. You can see more here: www.ruled.me/dirty-lazy-keto-vs-clean-keto-should-you-go-clean/

[@claudiahansen4938]

@@RuledMe ok, I understand. Thanks!

[@emaarts2997]

What happened to eggs and cheese?! Did I miss them?

[@RuledMe]

This is just an overview, as it says in the video our article is much more in-depth and mentions them there. You can check out that section here: www.ruled.me/zero-carb-food-list-for-ketosis/#almost-zero-dairy

[@Tetradepodmelontea]

They are high carb, especially dark norwegian cheese. Lactose is milk sugar. Eggs have 0.6 carbs or nearly so.

[@DFlo-bj3gb]

WOW!! ALL WONDERFUL INFO☺.... ESPECIALLY NOW THAT I JUST STARTED KETO👍👍👍 GREAT TIMING 🤗🤗🤗

[@RuledMe]

Good luck starting - feel free to check out some of the recipes on our channel (and other informational videos) to help out!

[@MTLBIKERCHIK]

I love to grill onions with my veggies, are they bad? I sometimes put a whole onion for one meal

[@RuledMe]

1 full onion for just 1 meal for yourself is quite a lot - that's around 9g carbs. You can use onion, but need to make sure it fits within your macros.

[@NastassjaP]

I love eating keto-friendly fishes...especially sardines. I flavor them so well I don’t feel restricted.

[@danakarloz5845]

I use mustard and hot sauce

[@Trolley-il3kc]

Keto Jamaican Girl I’ve never had a sardine...what does it taste like...do you eat the whole thing?!

[@danakarloz5845]

Trolley3800 some markets sell them fresh and they are larger than the ones in a can. You could grill those with some salt and pepper. The most common ones do come in a can, either in spring water, oil, or in hot sauce or mustard sauce. Try the ones in olive oil and pour the entire can into a saucepan with sliced onions and tomatoes and a bit of white wine vinegar with some garlic and spices. It’s tasty and still has very few carbs with those added ingredients. I like to add hot sauce to it as well. 🙏 eat that with a nice salad and taste a spot of heaven for a moment 🤓

[@NastassjaP]

Trolley3800 I buy them canned and they taste amazing when seasoned and cooked with garlic, onion, and salt. I have a recipe for sardine fritters on my channel.

[@NastassjaP]

Dana Karloz exactly!!!

[@pritzyb5347]

I’m starting Keto diet for 2months on the 1st FEB. Started working out 5 days a week a month ago…any good Keto diet plans with NO or very low carbs…let me know

[@RuledMe]

I hope things go well for you! We have a meal planning service which creates plans that are customized to your specific macros/preferences. You can see more here: app.ruled.me/ We do have a free plan available on the website too, but if you're working out it very likely won't meet your macros.

[@ranjeetkaur8382]

I am also on the ketosis diet.I am vegetarian.Within 10 days I lost 3 kg.But I am getting it hard bcz I have less choices ,I am fed up with soya chunks,and tofu.plz suggest me some more options.I am only eating vegetables ,tofu and soya chunks.I feel like bloating.I want to continue but feeling like I will be broken in between.Results are amazing ,this is the only encouragement to me this time to continue.

[@RuledMe]

This article should give you some more options for food: www.ruled.me/comprehensive-guide-vegetarian-ketogenic-diet/

[@ranjeetkaur8382]

@@RuledMe Thanks for reply sir.

[@justiceofthecross]

is there a difference between liquid and granular stevia.

[@RuledMe]

Yes, typically granulated will be mixed with some type of powdering agent or another sweetener. The powdering agents can be high glycemic index, so while some are fine, others are not.

[@posypoodle6034]

No, they’re both horrible!

[@danidaw32]

This was extremely helpful!! Thank you!

[@rupeinspections5611]

Thanks, I subscribed to your channel and I smashed the thumbs up button

[@bobbahama8865]

Fantastic video!! Steaks and drinks...what do you need more

[@posypoodle6034]

I’m with you there!

[@garyhall3919]

skip to 1:20 for the actual start of the list

[@Chris.starfleet]

I'm surprised she mentioned "biltong". This is a South African product with the name "biltong" coming from Afrikaans which is a Dutch derived language.

[@elmo319]

Processed meats with sodium nitrate preservatives need to be carefully considered, limited IMO.

[@RuledMe]

I agree that processed meats should be limited, but can be enjoyed on occasion.

[@priestesslucy3299]

Ideally cure your own meats on salt alone. Farmstead Meatsmith has some great lessons on the subject

[@ritalawson7020]

Buy grassfed and free range

[@MrDubaux3]

Aspartame warning in diet sodas

[@samlightning7280]

I'm 20 and I have several symptoms of Type 2 diabetes. I'm 217 and 5, 8, I've always ate unhealthy food and wasn't active through out most my life. However I want to change that so either I die this year or I make a positive change and save my life. Wish me luck I’d rather live to 89 if I can help it

[@winbalingit8502]

Thank you!! God bless you!!!🙏🏽❤️

[@oldtymer9106]

If you eat too much protein, your body will break it down and convert it to carbs, so limit protein too - use the fattier meats with their skins (with fish and chicken). Fat should be 70%, protein 25%, carbs 5%. I don't really don't count the carbs from veggies since the fiber will neutralize most of them. 62 years old next month, diabetic (formerly?) Off all meds. 70lbs gone in six months, 90lbs to go! If I can do this, anyone can! Good health to all!

[@RuledMe]

Keep up the good work!

[@pepepez6335]

False. Protein actually has a thermogenic effect which speeds up the body's metabolism. That's why people who follow a carnivore diet lose just as much weight if not more than people doing keto.

[@willow881000]

Thanks for the suggestions! I need all the help i can get!

[@gauravshinde2799]

its really helpful for you must try it

[@m.vonhollen6673]

Your body is either running on sugar, or on fat. Once you get into fat-burning mode, ketosis, stay in it. 50 lbs. lost in less than 4 months, so roughly 3 lbs. per week!

[@editsdharma108]

In my home, they cook mainly rice etc so it's very hard for me to do full keto any tips?

[@carolynwilliams50]

INTERESTING!!! If I have a stronger drink than MILLER LITE it would be COURVOISIER!!! But I hadn't thought about Gin, & I don't like Scotch!!! I DO LIKE J.D. But I very rarely drink anything!!! 😣😳❣️

[@joannesanderford1217]

Please add Bocha/Sweet to your sweetener list--it is the most wonderful of all and I have tried everyone on your list.

[@lynng233]

Thank you! Will try. I have used only stevia for years and it has been great for me but any food or drink with even a slight sweetness to it will whet the appetite big time so now drinking tea with nothing but lemon.

[@lindapoynter6561]

Recently found that Bochasweet is basically Xylitol which is extremely toxic to dogs. Suggest you research it further for yourself.

[@TheJonboix]

I have not been able to find the answer to this question. The label says 8 carbs 3 carbs are fiber 2 carbs are sugar What are the other 3 carbs. And, will they affect me to?

[@RuledMe]

The others are digestible carbs that aren't added sugar. They will affect your blood sugar, yes.

[@TheJonboix]

@@RuledMe Finally. An answer. Thank you.

[@averycolbert9258]

Thanks you so much this helps me even more so I know exactly what I need to get, this Channel is the best!

[@RuledMe]

You're very welcome - I appreciate it!