The Carnivore Diet: What Diet Does Not Allow Carbs?

Sometimes referred to as the 'zero carb' diet, the carnivore diet is a popular eating plan that severely restricts carbohydrate intake. While other low-carb diets exist, the carnivore diet is the most extreme, eliminating virtually all carbohydrate sources by focusing solely on animal products. So, for those asking what diet does not allow carbs, the carnivore diet is the most direct answer.

Quick Summary

The carnivore diet is a strict animal-based eating plan that eliminates all plant foods to achieve a zero-carb intake. It includes meats, fish, and eggs while excluding vegetables, fruits, and grains. The article details how it works and potential effects.

Key Points

• Carnivore Diet: A strictly animal-based eating plan that eliminates all plant foods, making it a zero-carb diet.

• Ketosis State: By eliminating carbs, the diet forces the body into ketosis, where it burns fat for energy instead of glucose.

• Limited Foods: Only meat, fish, eggs, and certain low-lactose dairy are permitted, excluding all fruits, vegetables, and grains.

• Nutrient Risks: The exclusion of all plant foods carries a risk of nutrient deficiencies and insufficient fiber intake.

• Health Concerns: Potential risks include elevated cholesterol, digestive issues, and a heavy protein load on the kidneys.

• Not Sustainable: The highly restrictive nature of the diet makes long-term adherence challenging for most individuals.

What is the Carnivore Diet?

At its core, the carnivore diet is an extremely restrictive elimination diet composed exclusively of animal products. This means all plant-based foods—including fruits, vegetables, grains, legumes, nuts, and seeds—are completely off-limits. While many associate low-carb eating with the ketogenic (keto) diet, the carnivore diet is a more extreme form, pushing carbohydrate intake to near-zero levels to achieve a deep state of ketosis.

The premise of this diet is rooted in the belief that ancestral human diets primarily consisted of meat and animal fats. Proponents suggest that many modern health issues stem from the introduction of agricultural-age foods, particularly carbohydrates and processed products. By eliminating all plant matter, followers aim to reduce potential plant toxins, improve gut health, and decrease inflammation.

How the Carnivore Diet Works

When the body is deprived of its primary fuel source—glucose from carbohydrates—it enters a metabolic state called ketosis. In ketosis, the liver breaks down stored fat into molecules called ketones, which are then used for energy. This metabolic shift is the basis for both the carnivore and ketogenic diets, though the carnivore diet achieves it more stringently due to its zero-carb rule.

Unlike the standard keto diet, which typically limits carbs to 20–50 grams per day, the carnivore diet leaves no room for non-animal-based carbohydrates. This forced shift to fat-burning can lead to significant weight loss and other metabolic changes, particularly in the initial phase as the body sheds water weight associated with glycogen stores.

Foods to Eat on a Carnivore Diet

The carnivore diet simplifies eating by having a very limited food list. Followers focus on nutrient-dense animal products to meet their energy and protein needs.

• Meats: Red meat (beef, lamb, pork, venison), poultry (chicken, turkey), and organ meats (liver, heart, kidney) are all staples. Fatty cuts are often encouraged to provide sufficient energy.
• Fish: Fatty fish like salmon, mackerel, and sardines are excellent choices, providing healthy fats. Shellfish such as crab and lobster are also permitted.
• Eggs: Pastured or omega-3 enriched eggs are a key component of the diet.
• Animal Fats: Lard, tallow, ghee, and butter are used for cooking and adding fat to meals.
• Low-Lactose Dairy (optional): Some variations include small amounts of low-lactose dairy like hard cheese or heavy cream.
• Bone Broth: A nutrient-rich liquid made from simmering animal bones, often encouraged for added minerals.

Foods to Avoid on a Carnivore Diet

To maintain a zero-carb state, a carnivore diet requires the elimination of all plant-based foods. The list of restricted foods is long and includes many items considered cornerstones of a balanced diet.

• Vegetables: All vegetables, including leafy greens, broccoli, cauliflower, and starchy roots like potatoes, are excluded.
• Fruits: All fruits, including berries and avocados (which are sometimes included in less strict low-carb diets), are forbidden.
• Grains: Rice, wheat, corn, bread, pasta, and cereals are completely off-limits.
• Legumes: Beans, lentils, and chickpeas are excluded.
• Nuts and Seeds: Almonds, walnuts, and flaxseeds are not allowed.
• Refined Sugar and Processed Foods: Candy, sodas, baked goods, and any food with added sugar are strictly prohibited.
• Herbs and Spices: Some followers restrict even herbs and spices, while others allow salt and pepper.
• Alcohol: All forms of alcohol are excluded.

Carnivore vs. Ketogenic Diet: A Comparison

While the carnivore diet is a type of ketogenic diet, there are important distinctions between the two, particularly in their level of restriction and the types of foods permitted.

Feature	Carnivore Diet	Ketogenic (Keto) Diet
Carbohydrate Limit	Extremely low, near zero grams per day.	Typically 20–50 grams of net carbs per day.
Food Sources	Exclusively animal-based: meat, fish, eggs, some dairy.	Animal and plant-based foods: includes low-carb vegetables, nuts, and seeds.
Food Variety	Very limited, focusing on a narrow range of animal products.	More flexible, allowing for a wider variety of low-carb plant foods.
Primary Macronutrient	Primarily fat and protein from animal sources.	High fat (60-80%), moderate protein (15-30%), and very low carb (<10%).
Nutrient Gaps	High risk for deficiencies in vitamin C, fiber, and other plant-based nutrients.	Lower risk of nutrient deficiencies due to inclusion of some plant foods.
Sustainability	Very difficult to maintain long-term due to extreme restrictions.	Generally considered more sustainable due to greater food variety.

Potential Benefits and Risks of a Zero-Carb Diet

Proponents of the carnivore diet claim a range of health benefits, including weight loss, improved mental clarity, and reduced inflammation. Weight loss often occurs quickly in the initial phase, driven by water loss and the high satiety of protein and fat. For some, removing all plant foods can reduce digestive issues associated with food sensitivities. However, these benefits are often temporary and come with a significant set of risks that should be carefully considered.

Potential Risks

1. Nutrient Deficiencies: Eliminating all plant matter removes essential vitamins (like C) and minerals found in vegetables, fruits, and whole grains.
2. Lack of Fiber: The complete absence of fiber can cause digestive issues like constipation and negatively impact gut microbiome health.
3. High Saturated Fat Intake: Many followers consume high levels of saturated fat from animal products, which can potentially increase LDL ("bad") cholesterol and heart disease risk.
4. "Keto Flu" Symptoms: As the body transitions to using ketones for fuel, some individuals experience a cluster of side effects, including headaches, fatigue, brain fog, and irritability.
5. Kidney Issues: The very high protein load on the kidneys can be a concern, especially for individuals with pre-existing kidney conditions.
6. Sustainability: The extreme restrictive nature makes the diet difficult to maintain long-term, often leading to rebound weight gain.

Conclusion

The carnivore diet is the most extreme answer to the question "what diet does not allow carbs?" It operates on the principle of complete carbohydrate elimination by consuming only animal products. While it can induce rapid ketosis and has attracted a following with anecdotal success stories, its long-term effects are not well-studied and come with notable risks, including nutrient deficiencies, lack of fiber, and potential cardiovascular concerns. Ultimately, for sustainable and balanced health, a balanced dietary approach with varied food sources is generally recommended over such a restrictive plan. Anyone considering the carnivore diet, especially for an extended period, should consult with a healthcare professional to ensure they can manage potential risks and nutritional needs. Learn more about the potential health implications of such restrictive diets at Harvard Health's Nutrition Source.

Frequently Asked Questions

Is the carnivore diet a true zero-carb diet?

Yes, the carnivore diet is often called a "zero-carb" diet because it eliminates all plant-based foods, thereby restricting carbohydrate intake to virtually nothing.

What is the difference between the carnivore and keto diets?

The main difference is the level of carb restriction. The keto diet is very low-carb but still allows some plant-based foods like vegetables, nuts, and seeds, whereas the carnivore diet restricts food exclusively to animal products.

What foods can you eat on a carnivore diet?

You can eat all types of meat (beef, pork, lamb, poultry), fish, eggs, and some low-lactose dairy products. Animal fats like lard and tallow are also permitted.

What are the common side effects of a zero-carb diet?

Common side effects, sometimes called the 'keto flu,' can include headaches, fatigue, muscle cramps, digestive issues like constipation, and bad breath.

Is a zero-carb diet safe long-term?

Due to its highly restrictive nature and lack of fiber and certain plant-based nutrients, most health experts do not recommend a zero-carb diet for the long term. There is limited research on its long-term safety.

Can I lose weight on a zero-carb diet?

Initial weight loss is common on a zero-carb diet due to water loss and the satiety from high protein and fat intake. However, long-term sustainability can be difficult, and weight regain is possible.

Do you need to take supplements on a zero-carb diet?

Due to the risk of nutrient deficiencies, many people on extremely restrictive diets may require supplements to cover vitamins and minerals (like vitamin C) that are typically found in plant foods.