Does the carnivore diet allow any carbs?

While many popular diets limit carbohydrates, the carnivore diet takes an extreme approach, aiming for zero carbs in its purest form. So, does the carnivore diet allow any carbs? The short answer is no, but nuances exist depending on the interpretation of the diet's strict rules.

Quick Summary

A strict carnivore diet completely eliminates all carbohydrates from plant-based sources like fruits, vegetables, and grains. The diet focuses exclusively on animal products, pushing the body into a state of ketosis by burning fat for energy.

Key Points

• Strict Zero-Carb: In its purest form, the carnivore diet allows zero carbohydrates, eliminating all plant-based foods.

• Animal Products Only: The diet is built entirely on meat, fish, eggs, and certain low-lactose dairy.

• Eliminates Plant Sources: All typical carb sources like grains, fruits, and vegetables are strictly forbidden.

• Differs from Keto: While both are low-carb, the carnivore diet is a stricter, zero-carb version of keto.

• Metabolic Shift: By removing carbs, the body enters ketosis, burning fat for fuel instead of glucose.

• Personal Interpretation: Some followers may adopt a less strict approach, allowing minimal carbs from certain seasonings or dairy.

The Core Principle: Zero Carbohydrates

At its heart, the carnivore diet is an elimination diet that dictates consuming only animal products and excluding all plant-based foods. This means that in its strictest definition, the diet is a zero-carbohydrate regimen. All common sources of carbs, such as grains, fruits, vegetables, legumes, nuts, and seeds, are completely off the menu. This philosophy is rooted in the belief that human ancestors thrived on a meat-centric diet and that modern diseases are linked to high-carbohydrate intake. By removing all plant matter, followers of the carnivore diet believe they can achieve improved health outcomes.

What are the main rules regarding carbs?

• No plant-based foods: This is the most crucial rule, directly eliminating all typical carbohydrate sources.
• Animal products only: The diet focuses on meat, fish, eggs, and certain low-lactose dairy products.
• Mimicking ancestral eating: Proponents believe this approach aligns with human evolutionary biology, before the advent of agriculture.

Understanding Carnivore Diet Variations

While the strict zero-carb version is the standard, some variations have emerged as people adapt the diet to their needs. These modifications are often based on personal tolerance and health goals, though they deviate from the original, rigid framework.

Strict vs. Relaxed Carnivore Diet

Aspect	Strict Carnivore	Relaxed Carnivore
Carbohydrates	Absolutely zero. All plant-based foods are forbidden.	May include minimal carbs from select foods like spices or certain dairy.
Food Sources	Meat (muscle and organ), fish, eggs, water, and salt.	The above, plus possible exceptions for some low-carb condiments or seasonings.
Common Allowances	Salt and water are the only non-animal allowances.	Some followers might permit black coffee, tea, or a limited amount of low-lactose cheese or cream.
Motivation	Aims for maximal elimination to address specific health issues or reduce inflammation.	Seeking a more sustainable version that retains the benefits without being overly restrictive.

The Role of Carbohydrate Elimination

The complete elimination of carbohydrates pushes the body into a metabolic state called ketosis, similar to a ketogenic diet. In ketosis, the body switches from burning glucose (from carbs) to burning fat for fuel, producing ketones as a byproduct. This process is believed by proponents to offer several benefits, including:

• Weight loss due to increased fat burning.
• Improved blood sugar control, particularly for those with type 2 diabetes.
• Reduced inflammation by removing potential dietary irritants found in plants.
• Better mental clarity and focus, reported by many followers.

Benefits and Drawbacks of Going Zero Carb

Potential Benefits

• Satiety: A high intake of protein and fat is extremely satiating, which can lead to reduced overall calorie consumption and weight loss.
• Simplicity: The rules are straightforward, removing the need for complex meal planning, calorie counting, or tracking macronutrients.
• Reduced Inflammation: The diet eliminates processed foods, sugar, and various plant compounds that can cause inflammation in some sensitive individuals.
• Digestive Rest: Eliminating fiber, which can be problematic for some, may lead to digestive improvements in certain individuals.

Potential Drawbacks

• Nutrient Deficiencies: Completely cutting out plant foods eliminates key sources of vitamins (like Vitamin C and K), minerals, fiber, and phytonutrients.
• Lack of Fiber: The absence of fiber can affect gut health and lead to constipation for some individuals.
• High Fat and Cholesterol: A reliance on animal products, especially fatty cuts, can lead to a high intake of saturated fat and cholesterol, potentially impacting heart health.
• Sustainability: The diet's restrictive nature makes long-term adherence challenging for many people and is considered unsustainable by most health experts.
• Social Isolation: The diet's strict limitations can make social events, restaurant dining, and family meals difficult to navigate.

Carnivore vs. Keto: The Carb Difference

The carnivore diet is often confused with or compared to the ketogenic (keto) diet. While both are low-carb, high-fat diets that induce ketosis, the key difference lies in their approach to plant-based foods. Keto is a low-carb diet that limits carb intake to a small daily amount (typically <50g) but still allows certain non-starchy vegetables, nuts, seeds, and fruits. Carnivore, on the other hand, eliminates all plant matter, making it a zero-carb, or near-zero-carb, version. The carnivore diet is essentially the most extreme form of a low-carb approach.

List of Allowed vs. Excluded Foods

Allowed Foods (Animal Products)

• Meat: Beef, pork, lamb, and other red meats, preferably grass-fed.
• Poultry: Chicken, turkey, and duck.
• Fish & Seafood: Salmon, mackerel, sardines, tuna, shrimp, and shellfish.
• Organ Meats: Liver, kidney, heart, and tripe.
• Eggs: A staple of the diet.
• Animal Fats: Tallow, lard, and butter.
• Dairy: Some followers include small amounts of low-lactose dairy like hard cheese or heavy cream.
• Drinks: Water and bone broth.

Excluded Foods (All Plant-Based)

• Vegetables: All types, including leafy greens, cruciferous vegetables, and root vegetables.
• Fruits: All fruits, including berries and avocados.
• Grains: Wheat, oats, rice, corn, and all products made from them.
• Legumes: Beans, lentils, and peas.
• Nuts & Seeds: All nuts and seeds.
• Sugar & Sweeteners: All added sugars and artificial sweeteners.
• Beverages: Coffee, tea (strictly speaking), soda, and juices.

Conclusion: The Final Verdict on Carbs

The strict carnivore diet, by its fundamental rules, does not allow any carbohydrates. Its core principle is the elimination of all plant-based foods, which are the primary sources of carbs. While some individuals may follow a more relaxed version, incorporating minimal amounts of spices or certain dairy products, this is a deviation from the pure carnivore approach. Therefore, if a person is strictly adhering to the carnivore diet, they are aiming for a zero-carb intake. While this extreme restriction has garnered passionate followers with anecdotal success stories, it is important to remember that it is also associated with potential risks, such as nutrient deficiencies and a lack of fiber. For many, the complete absence of carbs makes the diet challenging to sustain long-term. You can find more information about the differences between the keto and carnivore diets on the Bearded Butchers website.

Frequently Asked Questions

Can you have any fruits or vegetables on the carnivore diet?

No, a strict carnivore diet prohibits all fruits and vegetables. The diet's core principle is to consume only animal products, which means all plant-based items are excluded.

Are seasonings and spices allowed on the carnivore diet?

In the strictest version of the diet, only salt is permitted. However, some followers on a more relaxed regimen may include small amounts of plant-based spices for flavor.

How do you get fiber on a zero-carb carnivore diet?

The carnivore diet contains no fiber, as it is found exclusively in plant foods. This can lead to digestive changes, such as constipation, for some individuals.

Does the carnivore diet cause ketosis?

Yes, because the diet eliminates carbohydrates, the body is forced to burn fat for energy, a metabolic process known as ketosis.

Can you drink coffee or tea on the carnivore diet?

Strict carnivores avoid coffee and tea, as they are plant-based products. However, some individuals on a modified plan may choose to include them.

What about low-lactose dairy like hard cheese or butter?

Some followers allow limited quantities of low-lactose dairy, like hard cheese or butter, as it contains minimal carbohydrates. Other dairy products like milk and yogurt are often excluded due to their higher sugar content.

Why would someone want to eliminate all carbs?

Proponents of the carnivore diet aim to reduce inflammation, improve blood sugar control, and address potential food sensitivities by removing all plant-based components from their diet.