What do you eat on a no carbs diet? A Comprehensive Guide to Zero-Carb Eating

November 5, 2025 •

5 min read

According to Healthline, a study found that a very low-carb, ketogenic diet could be effective for short-term weight loss and improving certain health markers. A no-carbs diet takes this restriction to an extreme, eliminating almost all carbohydrate sources from your food intake and focusing primarily on proteins and fats. The main question for many is: what do you eat on a no carbs diet?

Quick Summary

A zero-carb diet focuses mainly on animal proteins and fats, with minimal or no plant-based foods. Allowed foods include meat, poultry, fish, eggs, and certain fats. Strict avoidance of grains, fruits, sugars, and starchy vegetables is required, which can lead to significant nutrient and fiber deficiencies if not carefully managed.

Key Points

Foods to Prioritize: Focus on unprocessed meats (beef, pork, poultry), eggs, fatty fish (salmon, trout), and healthy fats (butter, olive oil) for energy and protein.
Almost Zero-Carb Options: Incorporate very low-carb foods like specific leafy greens (spinach, lettuce), non-starchy vegetables (broccoli, cauliflower), nuts, and aged cheeses in moderation.
Avoid All Sugars and Grains: This includes not only obvious sources like bread and pasta but also fruit, starchy vegetables, and many processed foods with hidden additives.
Monitor for Deficiencies: Be aware of the risk of missing vital nutrients and fiber normally found in plant foods, which can impact digestion and overall health.
Stay Hydrated and Manage Electrolytes: Increased urination during the shift to ketosis can lead to electrolyte loss, so proper hydration and electrolyte replacement are essential.
Consult a Professional: Due to its highly restrictive nature and potential risks, it is strongly advised to consult a healthcare provider or dietitian before starting this diet.

What is a 'No Carbs' or 'Zero-Carb' Diet?

A 'no-carb' diet, also known as a zero-carb or carnivore diet, is an eating plan that eliminates virtually all carbohydrates. This includes grains, fruits, most vegetables, and sugars. The primary fuel source for the body is shifted from glucose (from carbohydrates) to fat. This metabolic state is known as ketosis, where the liver converts fat into ketones for energy. While many people associate this with the ketogenic diet, a strict zero-carb approach is far more restrictive.

The Role of Macronutrients

On a traditional diet, macronutrients (carbohydrates, fats, and protein) are consumed in varying ratios. In a zero-carb diet, this balance is drastically altered. Protein and fat become the core of every meal, providing the necessary energy and building blocks for the body. This shift is meant to promote fat burning, potentially leading to weight loss and improved metabolic health, though it comes with significant health considerations.

The Core Food List: What Do You Eat on a No Carbs Diet?

A successful no-carbs diet relies on a focused selection of foods that contain negligible amounts of carbohydrates. Here is a breakdown of the primary food categories:

Meats and Poultry

Fresh, unprocessed meats are the cornerstone of a no-carb diet. Be cautious of processed meats, which may contain added sugars or starches.

Beef: Steak, ground beef, and fatty cuts like ribeye are excellent choices. Organ meats like liver are also highly nutrient-dense.
Pork: Uncured bacon, pork chops, and ham are acceptable, but check for added sugars in curing processes.
Poultry: Chicken and turkey, particularly dark meat with skin, provide both protein and fat.
Game Meats: Venison and bison are lean, protein-rich options.

Fish and Seafood

Both fatty and white fish are naturally low-carb and packed with essential nutrients like omega-3 fatty acids.

Fatty Fish: Salmon, mackerel, and trout are rich in healthy fats.
White Fish: Cod, halibut, and haddock are good, leaner options.
Shellfish: Shrimp, crab, and lobster are nearly carb-free, though some shellfish may contain trace amounts.

Eggs and Dairy

Eggs are a versatile, zero-carb food and a breakfast staple. Some dairy products are also acceptable, but careful label-reading is essential.

Eggs: Scrambled, fried, or hard-boiled eggs are a perfect zero-carb food.
Cheese: Hard, aged cheeses like cheddar and parmesan contain minimal carbohydrates. Cream cheese is another option, though some varieties may have a gram or two.
Fats: Butter and ghee are staple zero-carb fats for cooking.

Fats and Oils

Pure fats and oils are completely free of carbohydrates and crucial for providing energy on a no-carb diet.

Animal-Based Fats: Lard and tallow add flavor and fat to dishes.
Plant-Based Oils: Extra virgin olive oil, avocado oil, and coconut oil are healthy, zero-carb options.

Limited Plant-Based Foods and Seasonings

While a true 'zero-carb' diet excludes plants, many who follow a very low-carb approach incorporate a small number of foods for variety and nutrients. It's crucial to check labels as these can contain trace carbs that add up.

Low-Carb Vegetables: Leafy greens like spinach and lettuce are very low in carbs. Other options include broccoli, cauliflower, and mushrooms.
Avocado: High in healthy fats, it's a popular choice for very low-carb diets.
Seasonings: Salt, pepper, and most sugar-free herbs and spices are fine. Avoid pre-made seasoning blends that may contain sugar.
Beverages: Water, black coffee, and unsweetened tea are zero-carb drinks.

Comparison: No-Carb vs. Low-Carb vs. Standard Diets

To understand the commitment required for a no-carb diet, it helps to compare it with other eating approaches.


Feature	No-Carb Diet	Low-Carb Diet (e.g., Keto)	Standard Diet (e.g., SAD)
Carbohydrate Limit	Essentially zero, focusing on animal products	Very low, typically under 50g net carbs/day	High, often exceeding 200g/day
Food Focus	Meat, eggs, fish, and fat	Meat, eggs, fish, high-fat dairy, nuts, low-carb veggies	Grains, fruits, vegetables, meat, dairy, and processed foods
Energy Source	Fat and protein (ketones)	Fat (ketones)	Carbohydrates (glucose)
Plant-Based Foods	Extremely limited or none at all	Low-carb vegetables, berries, nuts, seeds are allowed	Includes a wide variety of plant foods
Fiber Intake	Very low to non-existent	Low, from approved vegetables and seeds	Moderate to high
Sustainability	Very difficult for most people long-term due to restrictiveness	Manageable for some but requires strict tracking	Varies widely based on food choices

Potential Risks and Considerations

A no-carbs diet is highly restrictive and can lead to health concerns if not managed correctly. Long-term adherence is challenging for most individuals.

Nutrient Deficiencies: By eliminating entire food groups like fruits, grains, and most vegetables, you risk deficiencies in essential vitamins and minerals like vitamin C, potassium, and magnesium.
Fiber Deficiency: A lack of fiber can lead to digestive issues, including constipation, and negatively impacts gut health.
High Saturated Fat Intake: Many zero-carb followers consume large amounts of saturated fat from animal products. While research is mixed, some studies link high saturated fat intake to increased risk of heart disease.
'Keto Flu' Symptoms: The transition to ketosis can cause side effects like fatigue, headaches, and irritability as your body adapts to the new fuel source.
Kidney Stress: High protein intake can be taxing on the kidneys, especially for individuals with pre-existing kidney issues.

Tips for Getting Started

For those interested in exploring a very low-carb or no-carb diet, preparation and safety are paramount. Consulting a healthcare professional is strongly recommended before making significant dietary changes, especially if you have pre-existing health conditions.

Start with a Transition Period: Instead of jumping straight into zero carbs, consider a more moderate low-carb approach first (e.g., a ketogenic diet). This allows your body to adapt more gradually.
Focus on Whole Foods: Emphasize fresh, unprocessed meats, fish, and eggs. Avoid processed deli meats and pre-packaged foods that might contain hidden sugars or additives.
Prioritize Hydration and Electrolytes: Increasing urination is common when cutting carbs, which can lead to a loss of electrolytes. Ensure you drink plenty of water and consider adding extra salt to your meals or using mineral supplements.
Plan Your Meals: Meal planning can help prevent temptation and ensure you are getting adequate nutrition. Simple meals like scrambled eggs with cheese or a steak with a side salad can be quick and satisfying.

Conclusion

A no-carbs diet is an extremely restrictive eating plan that focuses on animal-based proteins and fats. While this approach may offer benefits like rapid weight loss and improved blood sugar control for some in the short term, it also poses significant risks related to nutrient deficiencies, fiber intake, and long-term sustainability. It is crucial to be well-informed and consult a healthcare provider or dietitian before attempting a zero-carb lifestyle, as the healthiest diet for most people includes a wide variety of nutrient-rich foods.

For more detailed information on metabolic health and low-carbohydrate approaches, you can refer to the resources provided by the National Institutes of Health.

Frequently Asked Questions

A zero-carb diet is an even more extreme version of a ketogenic diet, eliminating virtually all carbohydrates. A typical ketogenic diet allows for 20-50 grams of net carbs per day, often from low-carb vegetables, nuts, and seeds, while a no-carb diet primarily consists of only animal products.

On a strict zero-carb diet, no plant foods, including vegetables, are allowed. However, many people who follow a very low-carb approach in practice do include small amounts of non-starchy vegetables like leafy greens, broccoli, and cauliflower due to their high fiber and nutrient content and low net carbs.

Yes, potential risks include nutrient deficiencies (especially in fiber, vitamin C, and potassium), constipation due to a lack of fiber, and potential impacts on kidney health due to high protein intake. It can also increase your intake of saturated fat.

The safest zero-carb beverages are water, black coffee, and unsweetened tea. For flavored drinks, opt for sparkling water with a squeeze of lemon or plain seltzer. Avoid all sugary drinks and juices.

Classic no-carb breakfast options include scrambled eggs cooked in butter, an omelet with cheese and bacon, or sausages (checking for no-sugar additives).

Good snack choices include pork rinds, beef jerky (uncured and unsweetened), hard-boiled eggs, cheese slices, or olives. Always check labels for added carbs.

When you drastically reduce carb intake, your body enters a metabolic state called ketosis, burning fat for fuel instead of glucose. This transition can cause temporary side effects known as the 'keto flu,' with symptoms like fatigue, headaches, and irritability.