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Zero Carb Diet Plan

By Joanna Reed ; Updated July 27, 2017

Also referred to a ketogenic diet, a Zero Carb Diet Plan almost or completly eliminates carbs so that your diet will consist of protein and fats for energy, which keeps your glucose (blood sugar) levels stable. It has treated multiple ailments such diabetes, weight problems, and even more serious conditions such as epilepsy. Ketosis occurs when the body has no carbohydrates to burn, and has to rely on body fat and dietary fat instead. Recently, low- or no-carbohydrate plans have been seen as high-fat and dangerous, but there are plenty of healthy options to choose from on this plan.

Lean Meats & Particular Cuts

There's no reason why your no-carb diet has to have too much saturated fat, which has been linked to heart disease. And contrary to popular belief, choosing chicken or turkey over beef is not always the healthiest choice. For example, a serving (3.5 ounces) of dark meat of turkey with the skin has 232 calories and 13 grams of total fat, 4 of which are saturated. Also, that is before it's even cooked, which, depending on the method, can raise the calorie and fat content. However, the same serving size of eye round roast, a beef cut, has only 170 calories and 4 grams of total fat, with only 1 gram of saturated fat. Bottom line: ask you butcher for the leanest cuts of meat. Avoid eating the skin of poultry.

Oils & Nuts

Choose heart-healthy oils like canola, olive, safflower, soybean, and sunflower, which are low in saturated fat and benefit your cholesterol levels. Avoid entirely or limit your intake of butter, solid shortening, and lard. When choosing nuts, realize that not all are low-carb. Good choices include pecans and walnuts, but make sure to stick to the serving size for each so you won't go overboard on calories.

You Can Even Have Vegetables -- and Some Fruits

There are plenty of vegetables so low in carbs that they have a very minute effect on your blood glucose levels. There is no need to only eat lettuce and bits of celery. Pick from such delicious choices as Endive, Bok Choy, Broccoli Rabe, Jicama, Arugula, Asparagus, Chard, Chayote, Eggplant, and Hearts of Palm. Also, an occassional piece of fruit (a few every week) won't hurt your diet. Choose anti-oxidant-rich berries or vitamin-rich apples, both of which have ample amounts of fiber that prevent spikes in your glucose levels.

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