Seven foods with almost no carbs and no sugar to start

Eating with less sugar and less starch can help you manage appetite and simplify meals. In the video, the presenter shares seven groups of foods with very few carbohydrates and explains why many people feel better when they reduce refined products.

Before you change your diet, it helps to understand what zero carbs means in real life and how to build a plate that stays balanced and sustainable.

What carbs are and why people mix them up

In simple terms, carbohydrates include sugars, starches, and fiber. Your body digests sugars and many starches and turns them into glucose. Fiber behaves differently and often has a smaller impact on blood sugar.

The usual issue is not a salad or a whole piece of fruit. The issue often comes from refined flours, sugary drinks, and ultra processed snacks where it is easy to eat more than you need.

The seven foods with very few carbs

Here is the list from the video, with a practical way to apply it.

1. Pure fats

Olive oil, coconut oil, butter, and ghee provide energy with no carbs. Use them for cooking or dressing, but adjust amounts if you also want to manage total calories.

Practical ideas:

• Dress salads with olive oil and lemon.
• Cook vegetables in a fat that handles heat well.

2. Meat and fish

Beef, pork, lamb, chicken, and fish typically provide protein with almost no carbs. Choose minimally processed options and pay attention to how you cook them.

Tip: pair them with vegetables for volume, fiber, and micronutrients.

3. Organ meats

Liver and other organ meats concentrate nutrients. If you are new to them, start small and mix them into stews, burgers, or meatballs.

4. Eggs

Eggs are versatile and easy for quick breakfasts or dinners. The yolk contains a large share of the micronutrients.

Examples:

• Omelet with spinach and mushrooms.
• Scrambled eggs with sauteed vegetables.

5. Shellfish

Shellfish are usually low in carbs and provide minerals like zinc and selenium. If possible, choose good quality sources and avoid sugary sauces.

6. Cheese

The video highlights cheese, including aged types. Many cheeses are low in carbs, but the amount varies by type. If you tolerate dairy, it can help with satiety.

Suggestion: combine it with vegetables or protein so it does not turn into constant snacking.

7. Very low carb vegetables

This includes leafy greens and vegetables like spinach, arugula, lettuce, chard, kale, zucchini, cauliflower, cucumber, celery, and mushrooms. They add fiber, volume, and micronutrients with few digestible carbs.

A useful idea from the video is using cauliflower to make meals more filling. Roast it, mash it, or use it as a base for a stir fry.

How to build a low sugar plate that works

Reducing carbs should not mean eating randomly. Use this structure:

1. Pick a main protein: eggs, fish, meat, or shellfish.
2. Add two or three low carb vegetables.
3. Include a fat for cooking or dressing.
4. Pay attention to water and salt, especially at the beginning, because some people notice changes in energy and fluid balance.

Meal ideas

• Baked salmon with a large salad and olive oil.
• Chicken stir fry with zucchini and mushrooms.
• Cauliflower mash with slow cooked beef.
• Vegetable omelet with cheese and a simple side salad.

Common mistakes when cutting carbs

When people reduce sugar and starch, a few predictable mistakes show up.

• Cutting carbs and not adding vegetables, which reduces fiber and volume.
• Eating only very lean protein and getting hungry quickly.
• Turning cheese or nuts into constant grazing.
• Ignoring sleep, which affects appetite and consistency.

If constipation appears, increase vegetables, consider seeds if you tolerate them, and review your hydration. If your energy drops too much, ease into the change and adjust portions.

One week shopping list

If you want to try a lower sugar approach, set up your kitchen first. A simple list can include:

• Eggs.
• Chicken and fish.
• Stew friendly cuts of meat.
• Shellfish if you use it.
• Spinach, lettuce, cucumber, zucchini, mushrooms, and cauliflower.
• Olive oil.
• Cheese based on tolerance.

Batch cook. Roast a tray of vegetables, prepare a main protein, and keep washed greens ready. That reduces decision fatigue and makes ultra processed food less tempting.

Precautions and good judgment

If you take medication for diabetes or high blood pressure, talk to a professional before cutting carbs quickly. Your response can change and you may need dose adjustments. If you train hard, a gradual transition can also be a better fit.

Conclusion

The list in the video can guide you to reduce sugar and starch, especially if your starting point includes many refined foods. When you prioritize real foods, add vegetables, and keep a steady routine, you build a solid base that is easier to maintain.