Is the Carnivore Diet Truly a Zero Carb Diet?

November 12, 2025 •

4 min read

While the carnivore diet is often promoted as a "zero carb" diet, many proponents acknowledge that a truly 100% carb-free intake is nearly impossible due to trace amounts found in some animal products. This diet, which restricts food to only animal products, effectively drives carbohydrate intake to extremely low levels.

Quick Summary

The carnivore diet eliminates all plant-based foods, resulting in a diet that is very low in carbohydrates. Though commonly referred to as zero-carb, trace amounts of carbohydrates can still be present, such as from dairy or some organ meats. It is more accurately described as an extremely low-carbohydrate eating plan.

Key Points

Not Literally Zero: The carnivore diet is extremely low in carbs, but not technically zero due to trace amounts found in some animal products like dairy and organ meats.
Ketosis, Not Carb-Free: It forces the body into ketosis by eliminating most carbohydrates, causing it to burn fat and protein for fuel.
Distinction from Keto: While similar to keto, the carnivore diet is more restrictive, cutting out all plant-based foods, whereas keto permits low-carb plants.
Gluconeogenesis is Active: The body's liver can create glucose from protein, so it is never truly without glucose, even without dietary carbs.
Nutritional Risks: Eliminating all plant foods results in a lack of fiber, vitamin C, and other micronutrients, which poses potential health risks over the long term.
Simple, but Restrictive: The simplicity of food choices is a benefit for some, but its extreme restriction can make long-term adherence difficult and socially challenging.
Prioritize High-Quality Sources: For those attempting the diet, consuming high-quality animal products, especially organ meats, is crucial to minimize nutrient gaps.

What is the Carnivore Diet?

The carnivore diet is a highly restrictive eating plan that centers exclusively on animal products. Followers consume meat, poultry, fish, eggs, and some animal-derived products like butter and specific dairy items. All plant-based foods, including fruits, vegetables, grains, nuts, and seeds, are strictly forbidden. The core premise is that this elimination of carbohydrates and reliance on fat and protein for fuel—via a metabolic state known as ketosis—can lead to weight loss and other health benefits claimed by advocates.

The 'Zero Carb' Misnomer

The term "zero carb" is frequently used interchangeably with the carnivore diet, but it is not entirely accurate. While the diet intentionally removes carbohydrate-rich foods like breads, pastas, and sugar, it does not mean the carbohydrate intake is precisely zero. This is due to several factors:

Animal product variations: Certain approved animal products contain trace amounts of carbohydrates. For instance, some types of dairy, like hard cheeses, contain lactose, a type of sugar. Organ meats can also contain minimal glycogen, which is the storage form of glucose.
Ingredient additives: Some processed meats or food seasonings may contain small amounts of carbohydrates. While most strict carnivore diets avoid processed foods, some variations might unknowingly include these trace amounts.
Individual interpretations: The specific rules of the carnivore diet are not standardized. Some followers might include small amounts of low-lactose dairy, while others adhere to a stricter "meat and water only" approach. This variation in practice means that total carb intake can differ between individuals.

Carnivore Diet vs. True Zero Carb

To understand the distinction better, consider a comparison between a typical carnivore diet and a conceptual, perfectly zero-carb diet. While the carnivore diet is the closest eating pattern to a true zero-carb lifestyle, the presence of even small amounts of carbohydrates places it in the "extremely low-carb" category. The body still relies primarily on ketones for energy, but the trace carbs mean it is not a literal zero. This is an important detail for those pursuing the diet for specific metabolic goals.

Differences in Practice and Physiology


Aspect	Carnivore Diet	Theoretical Zero-Carb Diet
Food Sources	Meat, fish, eggs, certain dairy, animal fats.	All sources must be verified as having zero carbohydrates.
Carb Intake	Near-zero, but trace carbs from dairy or glycogen can be present.	A literal, impossible-to-achieve standard with no carbohydrate molecules present.
Energy Source	Primarily relies on fat and protein, promoting ketosis.	Would rely purely on gluconeogenesis and ketosis, but with stricter limitations.
Flexibility	Allows a small amount of dairy and seasonings.	Allows no food with any carbohydrate content whatsoever.

The Role of Protein and Gluconeogenesis

On a carnivore diet, the body enters a state of ketosis by limiting carbohydrate availability. However, the body is not completely without glucose. The process of gluconeogenesis allows the liver to create glucose from non-carbohydrate sources, primarily protein. While this is a crucial survival mechanism, it means the body is still capable of producing and using glucose, even without any dietary carbs. Some have even noted that higher protein intake on a carnivore diet might lead to more gluconeogenesis than a more moderate-protein ketogenic diet.

Potential Nutritional Implications

The extreme restriction of the carnivore diet means the elimination of fiber, vitamin C, and many plant-based antioxidants. While some argue that all essential nutrients can be obtained from animal products, particularly organ meats, this is a point of contention among nutritionists. The lack of fiber can lead to significant digestive issues, such as constipation or diarrhea, especially during the initial adaptation phase. Long-term adherence without proper medical supervision could lead to nutrient deficiencies. For example, scurvy, a disease caused by vitamin C deficiency, is a historical concern for low-carbohydrate diets, although many carnivore advocates claim sufficient vitamin C can be derived from fresh meat.

Comparison with Ketogenic Diets

The carnivore diet is often considered a more extreme version of the ketogenic diet. While both emphasize high fat and protein and restrict carbs to induce ketosis, a typical keto diet allows for low-carb vegetables, nuts, and seeds. This provides a broader range of nutrients and makes the diet less restrictive than carnivore. For individuals seeking the metabolic state of ketosis, the carnivore diet offers a simpler method by entirely removing the need to track carbohydrate grams, though it comes at the cost of eliminating all plant-based food sources.

Conclusion

In summary, is carnivore a zero carb diet? While it is commonly referred to as such, and it is the closest dietary approach to eliminating carbohydrates, a truly 100% zero-carb intake is rarely achieved in practice. Trace carbohydrates from dairy, organ meats, or seasonings can be present. More accurately, the carnivore diet is an "extremely low-carbohydrate" eating plan that drives the body into ketosis by relying on fat and protein for fuel. The decision to pursue such a restrictive diet should be made with careful consideration of its potential benefits and nutritional drawbacks, ideally under the guidance of a healthcare professional.

Resources

The British Heart Foundation details risks and potential health issues associated with the highly restrictive carnivore diet.
Harvard Health provides a comparison of low-carb diets and explains the physiological state of ketosis induced by the carnivore diet.
Country Archer offers a detailed comparison between the carnivore and keto diets, highlighting differences in approach and nutritional balance.
CookUnity provides a beginner's guide to the carnivore diet, explaining how fat adaptation works and the body's use of gluconeogenesis.

Frequently Asked Questions

No, a carnivore diet does not mean eating absolutely no carbohydrates. While the diet eliminates all plant-based foods, which are the main source of carbs, some animal products like dairy contain trace amounts of lactose, a type of sugar.

The primary energy source on a carnivore diet is fat and protein from the animal products consumed. When carbohydrates are restricted, the body enters a metabolic state called ketosis, where it burns fat for energy instead of glucose.

The carnivore diet is an even more extreme version of a ketogenic diet. While both focus on high fat, high protein, and low carbs, the keto diet allows for some low-carb vegetables, nuts, and seeds, which are completely restricted in a carnivore diet.

There is a debate among nutrition experts about whether a carnivore diet can provide all necessary nutrients. While animal products offer a good source of protein, iron, and B12, the diet lacks fiber, vitamin C, and many plant-based micronutrients. Consumption of organ meats is often recommended to help mitigate some deficiencies.

Yes, some people experience side effects during the initial adaptation phase, often called the 'carnivore flu' or 'keto flu'. Symptoms can include headaches, fatigue, and digestive issues such as constipation or diarrhea due to the complete lack of dietary fiber.

Gluconeogenesis is the process where the liver creates glucose from non-carbohydrate sources like protein. On a carnivore diet, this process ensures the body still has some glucose for essential functions, even when dietary carbs are absent.

The term "zero carb" is a common shorthand used by proponents because the diet aims to eliminate carbohydrates almost entirely, removing all food groups typically associated with them. However, it's a simplification, as trace amounts can still be present.