Ok, so you’re losing weight, feeling more energized, and boosting your metabolism — all by eating more butter, red meat, and cheese. How does that sound?
Sounds too good to be true, right?
Well, the truth is, cutting back on carbs and sugar is one of the most effective ways to improve overall health — but only ‘if’ you’re eating the right foods.
So, let’s break down the healthiest foods with zero carbs and sugar — and why they work so well.
1. Red Meat
Red meat is your body’s natural fuel for strength and fat loss.
It sometimes gets a bad reputation, but high-quality, grass-fed beef, lamb, venison, and liver are some of the healthiest foods you can eat. They are packed with protein, iron, and vitamin B12 — nutrients that help your body build muscle, make energy, and produce red blood cells to keep you strong and energized.
Red meat also contains CLA (conjugated linoleic acid) — a natural fat-burning compound that helps your body break down stored fat. Some studies show that CLA can help reduce body fat and improve how your body processes energy. (Source)
Grass-fed red meat is also higher in omega-3 fatty acids (which are good for your heart) and antioxidants like vitamin E and glutathione, which protect your cells from damage. (Source)
So, if you want to get stronger, have more energy, and burn fat, adding high-quality red meat to your meals can make a big difference!
2. Cruciferous Vegetables
Vegetables like broccoli, cauliflower, brussels sprouts, and kale are low in carbs but packed with powerful nutrients that help your body stay healthy. They’re rich in phytonutrients and sulfur compounds — natural chemicals that help your liver flush out toxins and keep your body clean.
These veggies are also loaded with magnesium and potassium, which help control blood sugar and improve how your body burns fat. In fact, magnesium has been linked to better insulin sensitivity, which helps prevent fat storage and makes it easier for your body to use energy. (Source)
Swapping out starchy carbs like potatoes for broccoli or cauliflower could be one of the simplest and most effective fat-burning moves you make!
3. Salmon and Oily Fish
Wild-caught salmon, sardines, and mackerel are some of the best sources of omega-3 fatty acids — healthy fats that reduce inflammation and support your heart and brain. Omega-3s have been shown to improve heart health, sharpen mental focus, and even fight depression. (Source)
They also help reverse damage caused by sugar-heavy diets by lowering oxidative stress — which means your cells can work better and stay healthier.
Fish oils from whole fish are more effective and natural than any supplement on the market. Aim to eat oily fish at least twice a week for maximum benefits!
4. Arugula
Arugula isn’t just a boring salad green — it’s a super green that’s really good for your body, and it has almost zero carbs!
It’s packed with nitrates, which help your blood flow better and give your muscles more oxygen. That means you’ll feel stronger and have more energy, especially when you’re running around or playing sports.
It’s also full of vitamin C, magnesium, and potassium — nutrients that help your muscles work better and recover faster after you’ve been active.
5. Coconut Oil
Coconut oil is packed with MCTs (medium-chain triglycerides) — a type of fat that your body quickly turns into energy instead of storing as fat.
MCTs have been shown to boost brain power, help your body burn fat faster, and even support weight loss. (Source)
Try adding a teaspoon of coconut oil to your coffee or cooking your veggies with it for a quick and natural energy boost!
6. Full-Fat Dairy
Full-fat Greek yogurt, kefir, and cheese (like cheddar and parmesan) are low in carbs but high in protein and healthy fats — which help keep you full and energized.
Kefir is loaded with probiotics — good bacteria that help your stomach work better and improve digestion.
Cheese contains vitamin K2, which helps keep your bones strong and supports heart health.
Yes, cheese can actually help you lose fat — who knew?!
7. Eggs
What other food contains almost every nutrient you need to survive?
Eggs have zero carbs but are loaded with protein, healthy fats, and choline — which supports brain function and liver health.
The yolks are where the magic happens. They contain lecithin, which helps your body process fat more efficiently. Forget boring egg whites — the yolk is where the nutrition is.
Eat 2 to 4 pasture-raised eggs a day to stabilize blood sugar and crush junk food cravings.
8. Chia Seeds
Chia seeds may look small, but they’re packed with fiber and omega-3 fatty acids. When mixed with liquid, they form a gel that expands in your stomach — keeping you full for hours.
They also help regulate digestion and balance gut health by feeding friendly gut bacteria.
Mix them with Greek yogurt or almond milk for a low-carb breakfast that’ll keep you going all day.
9. Butter
Grass-fed butter isn’t just tasty — it’s one of the most nutrient-rich fats you can eat. It’s packed with retinol (the active form of vitamin A), which supports healthy skin, sharp vision, and a strong immune system. Retinol also plays a key role in cell growth and repair, helping your body stay healthy from the inside out. (Source)
Butter is also rich in butyrate — a short-chain fatty acid that helps reduce inflammation and supports a healthy gut lining. Butyrate has been linked to improved digestion, better nutrient absorption, and even a lower risk of inflammatory bowel diseases. (Source)
It’s also high in conjugated linoleic acid (CLA), which has been shown to help with fat loss and improve body composition. (Source)
Switching from seed oils to grass-fed butter means you’re getting a cleaner, more natural fat that supports heart health, brain function, and fat metabolism. It’s a total win.
10. Herbs and Spices
Herbs and spices aren’t just for flavor — they’re packed with powerful nutrients that boost your health.
Fresh herbs like basil, cilantro, and oregano add flavor to your meals while delivering antioxidants that protect your cells from damage and help fight off sickness.
Spices like turmeric, cinnamon, and black pepper go even further — they help improve digestion, reduce inflammation, and even support better blood sugar control. (Source)
Sprinkle cinnamon on your coffee or add turmeric to roasted veggies for an easy, healthy upgrade!
11. Leafy Greens
Spinach, kale, and Swiss chard are low in carbs but loaded with essential vitamins and minerals like magnesium, potassium, and vitamin K — all of which support heart health, muscle function, and bone strength.
They also provide chlorophyll and antioxidants that reduce inflammation and support cellular health.
Add spinach to smoothies or toss kale into a salad with olive oil for a quick nutrient boost.
12. Avocados and Olive Oil
Avocados are loaded with monounsaturated fats that support hormone balance and reduce inflammation. They’re also packed with potassium, which helps regulate hydration and muscle function.
Extra virgin olive oil is rich in oleocanthal, which reduces inflammation and supports heart health.
Drizzle olive oil over salads or meats for a nutrient boost.
13. Fermented Vegetables
Kimchi, sauerkraut, and pickles aren’t just tasty — they’re packed with probiotics (good bacteria) that keep your gut healthy and digestion running smoothly.
A strong gut means more than just better digestion — it can also improve your mood, boost your immune system, and help your body absorb nutrients better. (Source)
Fermented vegetables also produce short-chain fatty acids (SCFAs) in your gut, which help reduce inflammation, improve gut lining health, and even regulate appetite. Research shows that a balanced gut microbiome can also lower the risk of chronic diseases like obesity, type 2 diabetes, and heart disease. (Source)
The natural acids and enzymes in fermented vegetables make it easier for your body to break down and absorb nutrients from other foods — which means better overall nutrition and more energy.
14. Low-Carb Nuts
Macadamia nuts, pecans, and Brazil nuts are low in carbs but packed with healthy fats and important nutrients that keep your body running smoothly.
They’re rich in selenium and zinc — two powerful nutrients that strengthen your immune system and help your body produce hormones that regulate metabolism and energy levels. (Source)
Macadamia nuts are high in monounsaturated fats, which support heart health and keep you feeling full longer. Brazil nuts are one of the richest sources of selenium, which helps fight inflammation and improve thyroid function. Pecans are loaded with antioxidants that protect your cells from damage.
Replacing processed snacks with a handful of nuts is an easy way to stay satisfied and energized without the blood sugar crash that comes with chips or candy.
15. Mushrooms
Mushrooms like portobello, shiitake, and white button are low in carbs but packed with B vitamins and antioxidants that keep your brain sharp and your immune system strong.
B vitamins help your body produce energy and support brain function, while antioxidants like selenium and ergothioneine protect your cells from damage and reduce inflammation. (Source)
Shiitake mushrooms also contain beta-glucans — compounds that have been shown to boost immune response and help your body fight off infections. (Source)
Plus, mushrooms give any dish a rich, savory umami flavor — making them the perfect low-carb ingredient to level up your meals.
Eating low-carb doesn’t mean feeling deprived — it’s about choosing the right foods to fuel your body and keep cravings in check. Focus on whole, nutrient-dense options like these, and you’ll feel energized, focused, and satisfied.
Stay healthy, stay strong, and see you next time!