20+ No Carb Foods With No Sugar (80+ Low Carb Foods) Your Ultimate Keto Food Guide

no carb foods foods with zero sugar and
zero carbs is there such a thing or should we simply aim for foods that have
low carbs well it all depends on what your goal is with all of the successes
with low carb and keto people want to learn more about this but there's so
much misinformation so today we're gonna give you the bigger picture when it
clear up all those questions for you stay tuned I'm doctor Ekberg
I'm a holistic doctor and a former Olympian and if you'd like to truly
master health by understanding how the body really works make sure you
subscribe and hit that notification bell so that you don't miss anything most of
the questions I get are whether you could eat this or eat that depending on
what you're doing and then I looked up a few videos and
one of the main videos that I found was a video called no sugar no carb foods
and it had over a million views but then when I looked through it it was just
riddled with misinformation it didn't mention some good foods like butter and
salmon and so forth but then he went on to say that kale pecans watermelon
cauliflower and blackberries had zero sugar and zero carbs then he went
through the whole video and it finished up saying that as you can see there are
a great range of foods that contain no sugar and no carbs and obviously that's
just plain wrong so today we're gonna talk about all those things all the
numbers that I'm gonna give you are gonna be net carbs meaning that you take
the total amount of carbohydrate you subtract the fiber so you have the
digestible portion of the carbohydrate how much carbohydrate can the body
absorb that can affect blood sugar I'm going to give you all those numbers as a
percentage meanings grams of carbs per hundred grams of the food and a lot of
times it's difficult to find reliable data I've done my best and if you find
some numbers that are off by a few points or that you think that it should
something different just let me know and we'll try to straighten that out so I'm
going to talk about four different categories of food so first we have the
true foods that have zero sugar zero carbs they are zero calorie foods then
we're going to talk about foods that have zero carbs or just trace amounts
and then when I continue talking about low carb and then we're going to talk
about a category where it sort of depends on the quantity all right so
we're gonna straighten that out for you so the foods with zero calories zero
carbs these you could do basically unlimited no matter if you are trying
too fast or you are trying to reduce calories or you're doing intermittent
fasting or you're reducing insulin or whatever it is these will basically not
affect any of those factors if you're strictly fasting of course that means
that you don't put anything in a water fast means that you can only drink water
but if you're just fasting for insulin purposes then these would be okay so
these items are water apple cider vinegar in the water
herb tea so these are sort of an order of how safe they are an herb tea should
be perfectly safe but some of the fruitier ones they might have fruit
extract so they could give you just a few milligrams of something but you
you're basically safe green tea and black tea and coffee they are listed in
order of increasing amounts of caffeine and while caffeine doesn't have any
calories depending on the person if you're very sensitive that caffeine
could trigger a little bit of a stress response a little bit of an adrenaline
effect make some cortisol increased blood sugar and it could affect insulin
but every one is different so if you are worried then you basically have to start
measuring and seeing how you're doing you measure your glucose you see if
there's any change then you might have an issue with those and then last on the
list here is stevia and with that we could put in things like monk
fruit extract as well there basically zero calorie but because they have a
sweet taste again depending on the person you could trigger a cephalic
effect meaning that the brain senses sweetness and it assumes that there's
some food coming so it starts driving up some insulin to deal with the food it's
anticipating again everyone's different some people are not gonna have an issue
with that but if you're worried measure and see what's happening next we're into
the category with zero carbohydrates and what I mean by that isn't necessarily
that there isn't a single molecule of carbohydrate in there I mean that you
would have to consume an awful lot of the thing to get even one gram of sugar
so for insulin purposes for fasting purposes it's negligible so lemon water
if you squeeze a teaspoon of lemon juice into your water that goes a pretty long
way you could probably make that teaspoon stretch over a quart or maybe
even two and still have that freshness to the water so if you squeeze a
teaspoon of lemon juice that's 0.4 grams of carbs okay it's not
gonna affect anything then you can also infuse your water you could slice up
some cucumber you don't want to squeeze it you could slice up some lemon you
could slice up some oranges or some other fruit and as long as you just
leave it sitting in the water to be infused and then you don't actually eat
the fruit or you don't squeeze the fruit now you're also just gonna get fractions
of a gram and it can make that water much more appetizing next on the list
are the proteins the big proteins meat fish and chicken and we're talking about
lamb or any sort of meat fish or chicken that you can find they're all going to
be roughly the same they're gonna have some around 20% protein and they're
gonna have zero carbs now if your purpose if your goal is to reduce
insulin resistance then remember though that proteins can trigger a
amount of insulin so on a ketogenic diet we recommend very low carb moderate
protein and high fat then after the proteins we have the fats these are the
things that you can eat a lot of calories without getting any
carbohydrate so we have extra-virgin olive oil we have coconut oil MCT oil
that's very popular then you can put in your bulletproof coffee if you do it
like that and then some cooking fats tallow lard butter and ghee and ghee is
clarified butter that means they've heated it so that they have gotten rid
of the water and some of the protein is called clarified butter so some people
who are extremely sensitive to dairy could actually tolerate ghee but not the
butter because the butter has trace amounts of protein in it and then last
on the list I put mayo because it's very popular people are asking about that and
mayo is good if the oil in the mayo is good so if you make it yourself you
could put avocado oil or walnut oil or something like that in there if you buy
it in the store they're always going to be various forms the commercial ones are
going to be various forms of soybean oil or canola or something like that there
are smaller brands with higher quality that you can look for but look for the
quality of the oil to determine whether the mayo is good so if you're fasting
then you're gonna have the majority of your intake of your consumption of the
zero-calorie if you are keto you're gonna have the majority of your calories
in the zero carb category here you can eat a lot of these different foods
they're probably going to be 90 95 % of your calories so now we're done with the
foods that have zero carbs or for all practical purposes zero carbs now we're
moving on to the food that have low carb and this is where again even though you
eat most your calories here this is where you
still get a lot of bulk and we're starting off with some protein foods
like eggs and cheese that some people consider them to have zero carbs and
they sort of do but eggs have about 1% carbohydrate so if you eat 3 eggs you're
probably going to get 3 to 4 eggs you're gonna get a couple of grams of
carbohydrate not a big deal but we still want to know about it so that we
understand these principles if you have a really really tight budget for
carbohydrates like if you're trying to keep them under 10 grams then every gram
matters next on the list is avocado and that's one of those nature's miracles
it's like one of a kind it is technically a fruit but it's considered
a vegetable because it's not sweet it is the only plant that is not a seed that
is extremely high in fat so it has about 15% fat and about 2% carbohydrates you
could eat a lot of avocado and not rack up a substantial amount so there this is
for for vegan keto people that's the go-to food and of course for for
omnivores who eat a little bit of everything there's a chance to get some
plant food in that is very low in carbs and very high in fat plus it's delicious
and it goes with everything then we have three of my favorite nuts
macadamia nut pecan nuts and walnuts and these are the ones that I like the most
because they are the lowest in carbohydrate macadamias have 5 grams
pecans have 4 grams walnuts has about 3 grams but the fat is also the highest in
the macadamia and the pecan and not quite so much in the walnut these are
nuts that taste really good raw there's not many nuts that most nuts are
quite bitter until you roast them but then you you change you oxidize you
destroy the fatty acids in the nuts so if you can eat nuts raw that's where you
have the most nutrition and that's what the fats in the nuts are the most
beneficial so macadamia pecan and walnuts those taste very good by
themselves they're very low in carb and very high in fat they also have very
good fiber and protein in them something to keep in mind about nuts though is
that they have not such a great ratio between omega-3s and omega-6s the fat in
grass-fed meat is about a one to one on omega-6 to omega-3 fish is famous for
its very very high omega-3 it's a beneficial ratio omega-6 and omega-3
most of the other fats vegetable fats are gonna have a little bit more omega
6's than omega-3s in general but the saturated fats the and especially the
animal fats the tallow the lard and the butter if the animal was healthy if it
was grass-fed then you're gonna have about a 1 to 1 ratio there which is
considered quite beneficial because our diets in general are way too high in
omega sixes and the average americans sometimes has as much as a 20 to 1 ratio
20 times more omega sixes and that's mostly because they consume so much of
the commercial oils made from seeds and nuts but that also means that nuts have
a lot more omega 6's than omega 3 so that's a reason that while we can't have
some of these nuts you don't want to overdo it because you'll start shifting
that ratio and that's another reason why it is healthier in the long run you're
gonna get a better ratio by focusing more on the saturated animal fats after
the nuts we have the seeds flax Chia hemp and pumpkin these are the ones with
the highest fat to carbohydrate ratio so flax only has 2 grams of carbs chia has
4 hemp has 3 and pumpkin has 5 so these are good foods the pumpkin typically is
snacking food flax chia and hemp you wouldn't necessarily snack on it but
they're good for things like smoothies and you can grind it and put on cereal
and so forth again because it's a plant food you don't want to overdo it because
it tends to have more omega sixes than omega-3 so you don't want to skew that
ratio too much and a lot of people have also asked about the estrogenic effects
that there are phytoestrogens in these seeds especially flax but again
don't look at a food and say oh look that has the lowest carbs I'm gonna eat
nothing but that food that's why I'm giving you a whole lot of different
options here because we want to vary our food intake we want to choose from a
wide variety of foods so does it have some phytoestrogens sure should you eat
a cup a day probably not but if you grind up and you have a couple of
tablespoons then it is very unlikely that's going to upset any sort of
balance next in the low-carb group we have the leafy greens and now there are
things like Swiss chard with 2 grams of carbs kale with 5 grams of carbs lettuce
2 grams of carbs spinach 2 grams of carbs so these you can eat pretty freely
because even though they have a few grams of carb in them you're not going
to consume hundreds of grams one of these big tubs of lettuce that you get
might have 400 like a pound 450 grams so that might be 9 grams the carbs in the
entire tub and you're probably not going to finish that tub in less than five or
six salads and when I say lettuce we're including a bunch of different lettuce
all sorts of leafy greens called lettuce like Boston lettuce arugula romaine
lettuce green leaf red leaf etc they're gonna differ it a little tiny little bit
some are going to be one and a half some are going to be two and a half but
they're very low carb so feel free to eat plenty of those there are so many
low carb good foods that we continue with the second column here so olives is
also a plant food so I guess I have to say that
there's two foods avocado and olives and I'm sure there's some more exceptions
but they're both very high in fat and very low in carbohydrates so olives have
3 grams of carbs and it's very high in fat that's why they make olive oil from
it and then we'll finish up the low carb category with a whole group a whole
bunch of non starchy vegetables so non starchy also means that they're very
watery they're very high in water content
most of these are about 90 percent water so you Matan you notice if you cook them
that there's a lot of water left over typically so we have spaghetti squash
with 5 grams of carbs a lot of pasta lovers are noticing that you can
actually if you drown that thing in spaghetti sauce and you prep it with
some butter and some good spices then it can be an incredible meal broccoli
Brussels sprouts bell pepper all very low carb Rockley
about 4 grams Swiss Brussels sprouts about 5 grams and bell pepper about 3
for the green and about 4 grams for the yellow and the red cabbage a great food
and if you turn it into sauerkraut then it becomes even less plus when you
ferment it you create a probiotic so that's one of the easiest things to
ferment and I highly recommend that you give that a try I do that here at home
so when you ferment something you are taking natural bacteria and you're
letting the bacteria consume some of the carbohydrate in the food and then they
proliferate so now you have more bacteria and less carbohydrates so
that's one of the wonders of nature of how it can work a double benefit and
it's the same thing with yogurt of course cauliflower celery cucumber
eggplant they're all about 2 to 3 grams of carbs mushroom okra zucchini tomato
all great foods very very low carbs and in the meat category in the red
category here you're gonna eat to get your calories and then in the low carb
category you're gonna eat to get some bulk to get some fiber to get some
phytonutrients to get some minerals you combine these two but you're not going
to be able to live off of this typically because you're gonna have to eat like 10
pounds worth of food so you need to get some bulk here and to get some calories
over here next we're getting into a category where I want to talk about and
and try to use some common sense about these things so in this category there's
gonna be foods with varying amounts of carbohydrates so it's going to depend on
how much of it you eat that's its quantity dependent some wise person said
long ago that quantity makes the poison that some things are poisonous like
arsenic and plutonium in in any microscopic amount but when it comes to
food there's nothing really poisonous it's it's all dependent on the dose and
it depends on what your goals are I'm going to answer a question where there's
been a lot of confusion like if you're fasting what can you add to your coffee
and I've heard so many different versions of this that oh you can't put
milk as it has sugar you should put cream it has no sugar and coconut cream
has sugar don't use that and so forth so here's the truth of the matter
coconut cream heavy cream half-and-half and milk they all have sugar but the
more fat they have the less sugar because the sugar is basically floating
around in the water the sugar is water-soluble so as you turn milk into
cream as you remove the water and you concentrate the fat then you're also
reducing the sugar percentage so that's the one thing so coconut cream has about
2.7 grams of carbohydrate per hundred 2.7%
cream has 2.8 half-and-half has 4.3 and milk has 5.3
so they all have sugar but if you're looking at the dairy portion if you're
looking at the cream half-and-half and milk why would you want to use cream
other than the fact that it has about half as much sugar as the milk because
it's so much richer and the fat is not going to trigger any insulin so if you
have a big pot of coffee which is going to make it creamier a tablespoon of milk
or a tablespoon of cream ok the cream is going to smooth it out so much more so
that you can get away with a tablespoon or maybe two of cream whereas you'd be
tempted maybe to use half a cup of milk and now that the carbs really really add
up so all of them have carbohydrates but the best – to go for is coconut cream
and heavy cream so I would go for heavy cream every time unless you're trying to
avoid dairy and then I would strongly suggest the coconut cream as an
alternative that's what I use for the most part in my coffee I put I do a few
shots of decaf espresso I put some coconut cream in it I put a stevia
sweetener or a chicory root sweetener I put little butter and I put some MCT oil
in there and then I'm set all morning tastes delicious too.

What about condiments
can you have condiments can you put stuff on your burger besides a little
mayo well mustard has 2% sugar and ketchup
has 25 and I didn't put relish on here but it's also way way way up there I
didn't put this on the list but you could use dill pickle unsweetened dill
pickles would be great too so mustard you could use a couple of tablespoons
and you're not going to get even a gram can you use ketchup well it sort of
depends on your car budget what are you trying to stay under and how much
ketchup are you going to use if you're just gonna use the tablespoon
now you're talking about maybe 2 3 grams of sugar but if you're one of those
people who eat ketchup by the cup or by the half a cup now that's not such a
good idea because 6 7 tablespoons of ketchup which I've seen people do that
and more now you're talking 20-25 grams of sugar just in that ketchup mustard I
probably say go for it ketchup I would be very very careful
because the ketchup has a lot of sugar but not only that it is mostly high
fructose corn syrup in there so when I talk about my favorite nuts the
macadamia pecan a walnut and people always throw in that oh yeah I love
those nuts and then I eat a lot of peanuts and cashews also because they
sort of think that all nuts are created the same
well peanuts first of all is not a nut it's a legume it's like a pea more and
it has 14% carbohydrate so that may not be too bad because they're pretty
filling so if you can just eat one of those little bags or you can have just a
tiny little handful you might only get let's say 2 ounces about 50 grams and
then you'll have 7 grams of carbs so maybe that's ok depending on your on
your carb budget what are you trying to stay below cashews though they are
almost that they're over 1/4 carbohydrate that's why they're so yummy
they're very very sugary so I would probably stay away from cashews because
you can't have very many at all before that starts adding up so with all my
recommendations here I'm assuming that someone watching a low-carb video is
trying to eat low carb or keto so I'm assuming with my recommendations that
most people are trying to stay like 50 between 20 and 50 grams or maybe even
lower so if you are not so insulin resistant and you are allowing yourself
maybe 70 or 80 if you're not trying to stay in ketosis
but just sort of find balance then you might be a little more generous to
yourself next we have coconut milk but not the kind that comes for cooking but
for drinking so now we're sort of talking about all the rice milk and the
almond milk and the coconut milk and the macadamia milk and so forth and these
are typically they're there they make them with these nuts but they add a lot
of water and then they add a little bit of sugar and salt and thickener to make
them more palatable to make them more desirable so this is an example of Silk
coconut milk it has three percent sugar 3 percent carbs just like the coconut
cream did but this has very little fat it has like 2/3 percent fat so this is
intended for drinking which means that you're probably going to gobble it down
by the cup so if you have two cups worth of this now all of a sudden you've had
five times that much you've had 15 grams of carbohydrates so it adds up very
quickly and if you add saying this is more like a milk if you add this to your
coffee then you're probably not going to be satisfied with just a teaspoon or a
tablespoon you're gonna be tempted to put in maybe half a cup so realize that
the high-fat products will go a lot further in in satisfying you and
therefore you're gonna keep the carbs down worse the sheer sauce is one of my
favorite condiments and if you're just putting a teaspoon or something on on
something you're eating then you could probably get away with that no big deal
but this Worcestershire sauce has 20% sugar in it pure sugar so a teaspoon is
going to give you one gram but if you're doing like a heavy barbecue cookout and
you like to make your own barbecue sauce and have
a lot of Worcestershire I have a recipe that I do that calls for almost a cup of
Worcestershire sauce that would mean 50 grams of sugar so I don't use that
anymore I've looked up various ways of just creating that flavor from the raw
ingredients so that's pretty easy I might make a video on that but you could
use some anchovy paste and some spices and and you could get the same end
results without all that sugar so keep that in mind it's about the quantity if
it's just a teaspoon on top of something fine but if you're going to start using
large quantities then that's probably not such a good idea
then we've got all these little packages with sweeteners and I'm not even going
to get into the artificial ones I'll do a separate video on those but the stevia
wants that stevia is a natural product it is processed so sure it's not like
eating the plant anymore but it is still not harmful it's nothing to worry about
but when you do those little portion packets then they mix them up with
something because stevia is so concentrated you wouldn't if you open up
one of this little packages and it was only stevia they would just be like dust
in there you wouldn't even see it that wouldn't be much so they mix it up with
a filler product and that filler product could be something like inulin or Maltodextrin or sugar or glucose or dextrose all these different names and if they
use sugar or glucose or dextrose which is the same thing then they're usually
going to put in about a half to one gram in that bag so depending on how many of
those you use if you just use one like I think it's convenient if I have yogurt
sometimes I'll put some berries on I'll I'll pour one of those on there and I
got myself a half a gram of sugar not a big deal but if you use them a lot like
if you figure that hey you know it's not affecting my my glucose my insulin but
so I use them in my coffee but you have five coffees a day and you
put three bags in each coffee now it adds up now you might have somewhere
between ten and fifteen grams of sugar from that stevia so we got to understand
that even though they call it zero it's not zero because they put a little bit
in there so one kind of these packages typically put a natural or semi natural
sugar like glucose dextrose etc and then there's the other kind that puts a sugar
alcohol they put erythritol or xylitol or something maltitol in there and now
it technically doesn't have any sugar and it has none or less carbohydrate but
you could be upsetting your digestive flora so depending on the person if you
have a concrete stomach then you're probably fine with that
but if you have any kind of bacteria imbalance if you notice at all that you
tend to get gassy with certain foods then that sugar alcohol is not a good
idea because it's gonna start feeding the wrong kind of bacteria the ones that
make gas so one very popular product is swerve for baking which has stevia plus
erythritol primarily and using large amounts of that can get people some
serious gas so pay attention to that and understand how that works and I love to
have some berries once in a while I love some fruit for a treat but I try to stay
away from from fruit for the most part but berries are great raspberries
strawberries blackberries and my favorite is raspberries because they're
so flavorful in proportion to how much you eat that a handful of raspberries go
a long way and they only have 5% sugar so you could essentially eat 50 grams
and have yourself a nice treat and only get two and a half grams of sugar out of
that same thing with strawberries and blackberries but you might be tempted to
eat a little bit more because they're not quite as intense in the flavor and
the number one popular question that I have gotten
on my videos is well what about watermelon because it's so watery right
can't be much sugar in there and this other video that I found it said that oh
you can eat lots of watermelon because it is moderate in sugar and has so much
fiber which is not true so I can see where people get misled watermelon has
about seven grams of sugar per hundred grams 7% sugar and it has 0.4% fiber so
it's almost non-existent that's why it all turns to water when you squeeze it
it's all liquid 7 doesn't sound like a whole lot compared to the raspberries
but can you sort of imagine a handful of raspberries that's 50 grams and then you
have this dense watermelon and a cube of 50 grams of watermelon would give you 3
and 1/2 grams of sugar but it's like a 50 grams of watermelon would be a cube
about that size not even so you probably more likely to eat a pound worth of
watermelon and now you're talking about 30 grams of sugar and here in the
American South where the watermelons are enormous and they weigh about 20 pounds
sometimes even more we want to realize that one watermelon would have 600 grams
of sugar are you just gonna eat that one little cube at a time one little cube
per day and then wait till next day before you have your next little scoop
probably not so this is one of those things that we have to understand that
the dose makes the poison that even though it doesn't sound like it has a
whole lot it's one of those foods that you will probably never eat just a
little bit of it next an absolutely fantastic food nutritional yeast this is
the most abundant form of real natural vitamin B so it's kind of cheesy and the
flavor you can spread it on just about anything and it has
6 grams of carbs but it's very light and flaky so your even if you use two three
tablespoons you're not gonna put on more than maybe 10 grams so you're not even
going to get up to one gram of carb from this and realize that the B vitamins
that you get from nutritional yeast are far superior they're completely
different than the stuff that you buy in a vitamin pill so much much better skip
the vitamin pill skip the the B complex pill and just start using nutritional
yeast as part of your daily regimen what about garlic well garlic turns out to be one of the starchiest foods we have
it is starchier than potato it is starchier than sweet potato but
again how much are you gonna eat so if you just use a clove or two you're gonna
get a couple of grams of carbohydrate with it but if you're one of those
people who are gonna use one pound of broccoli and half a pound of garlic when
you make your your dish then maybe think again
so one bulb not one clove but one bulb would probably be in the neighborhood of
50 grams so that would give you about 15 grams of carbohydrate that might take a
pretty big chunk out of your carbohydrate budget so check out your
garlic see & weigh it and see how much you're actually using and and figure
that one into your budget herbs and spices feel free to use them
fresh herbs like basil cilantro tarragon and dill very very low they're sort of
like the the leafy greens over here basil cilantro only has 1 gram of carbs
so tarragon and dill has a little bit more but you couldn't possibly eat like
a half a pound of dill or or tarragon they're they're spices so you can use
those very very freely it's not going to add up to anything so fresh herbs are
fine what about when you dry them because if you look at the numbers then
the numbers go up dramatically so some of the popular ones would be parsley
sage rosemary and thyme and now the numbers
go up dramatically from one or two five all the way up in the 20s so 21 22 27
grams of carbs does that mean you can't have them because they're so so much
carbs of course not because you are only going to use a few grams even if you use
a couple of tablespoons worth of something it's still only gonna measure
up to maybe 5 grams total and maybe one gram of carbs so herbs and spices
whether they're fresh or whether they're dried then you can use them freely then
there's some more popular spices that are not herbs but things like mustard
seed peppercorns cinnamon and curry can you have those they look like they're
awfully high in carbs again it's the dose it's how much it's the amount that
makes the difference so even though they have 38 and 28 25 cardamom has a full
40% carbs you're not going to use very much a teaspoon here a teaspoon there
gives you a fraction of a gram so we have to realize that when people say
that you you can eat this because it's low you can't eat that because it's high
it all depends on how much of it you're planning to eat and for my last item
number 81 I have glucomannan so what is that it's
also known as konjac root and it is a highly absorbent gelatinous fiber it's
mostly being sold as a weight-loss product and again if you follow this
channel you know that we never want to try to take something for something you
want to address the root cause if you want some fiber fine go get it make sure
you drink lots of water but the reason I'm interested in this one is that if
you're into cooking and spices and things then chances are you're going to
want to make a sauce at some point you're going to want to thicken
something and typically people thicken sauces
and ragus and stews they thicken them with cornstarch or potato starch or
arrowroot or something like that and even though you don't use a whole lot it
adds up pretty quickly because cornstarch is almost a hundred percent
starch if you use even a tablespoon you're adding a lot of starch to your
dish glucomannan on the other hand is all fiber it is not the starch that's
absorbable it's the fiber so you could add you're gonna need to add a little
bit more than you would corn starch but it has zero carbs it's all fiber so you
can use this one freely it will give you a little extra bulk
if you drink some water if you take it as a supplement and you drink some water
with it then it'll help fill up the stomach and help keep you fuller but
again that's not the long-term solution you're not looking to deprive yourself
of food long term you want to eat low carb high fat so that your body learns
to regulate your appetite you don't want to try to trick it into feeling fuller
because that's not gonna last in the long run please leave your questions and
comments below and if you enjoyed this video and related topics we have dozens
and dozens of videos so you can learn more and more about these different
things about insulin resistance and fasting and give you all the tools to
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