The Core Principle: Zero Carbs, In Theory
At its most fundamental, the carnivore diet is defined by the complete elimination of plant-based foods, which inherently makes it a zero-carbohydrate eating plan. The vast majority of the diet consists of fresh muscle meats, fish, and animal fats, all of which contain virtually no carbohydrates. When an animal is processed, its glycogen stores—a form of carbohydrate—are quickly depleted, leaving negligible amounts in the final product. For many adherents, this zero-carb philosophy is a core tenet, aimed at maintaining a consistent state of ketosis and avoiding any potential inflammatory compounds found in plants.
Where Carbs Creep In: The 'Low-Carb' Carnivore Distinction
For most people on a carnivore diet, the concept of "low-carb" only applies to specific exceptions or a more relaxed, animal-based approach. These trace amounts of carbohydrates primarily come from three food groups:
- Organ Meats: The liver, in particular, stores some glycogen and contains a small amount of carbohydrates. For instance, beef liver has about 3–4 grams of carbs per 100 grams. While highly nutritious, regular consumption can add up, and strict zero-carb followers may limit it.
- Dairy Products: Many carnivores include dairy, but some items contain lactose, a milk sugar. While butter and ghee are essentially carb-free, items like hard cheeses contain minimal lactose, and milk and yogurt have higher amounts. The amount of carbs depends on the specific product and portion size.
- Eggs: A single egg contains a very small amount of carbohydrates, about 0.6 grams. This is generally negligible for most people, but for those aiming for absolute zero, it's a consideration. For someone eating ten eggs a day, the carb count is about 6 grams.
Low-Carb vs. Zero-Carb Carnivore
Understanding the distinction between these two approaches is key to answering what is considered low-carb on a carnivore diet. This isn't a simple carb counting game like a standard keto diet, but rather a difference in strictness and dietary goals.
Comparison of Carb Intake on Carnivore Diets
| Food Category | Strict Zero-Carb Carnivore | Low-Carb Carnivore / 'Ketovore' |
|---|---|---|
| Muscle Meats | Unlimited (zero carbs) | Unlimited (zero carbs) |
| Organ Meats | Minimal or avoided | Small, infrequent portions (e.g., liver) |
| Dairy | Avoided entirely (due to lactose) | Hard cheeses, butter, or low-lactose items allowed |
| Eggs | Unlimited (trace amounts considered negligible) | Unlimited (trace amounts considered negligible) |
| Processed Meats | Avoided (due to additives) | Allowed if additive-free, check labels carefully |
| Goal | Absolute zero carbs, maximum ketosis | Maintain ketosis while enjoying some trace-carb foods |
Defining Your 'Low-Carb' Threshold
Since the carnivore diet doesn't have an official carb limit like the 20-50 gram threshold of a traditional ketogenic diet, your personal definition of "low-carb" is based on your metabolic response. Most carnivores find that they remain in ketosis naturally by eating only animal products. For those who include small amounts of high-nutrient, trace-carb foods, the overall goal is still to keep the intake as minimal as possible—well under what would be considered a low-carb diet in the conventional sense.
For most people following a low-carb carnivore or ketovore approach, keeping total carbs below 20 grams a day is a safe guideline to ensure they remain in ketosis and reap the benefits. A blood ketone meter or urine test strips can help monitor your status, especially when first introducing foods with trace carbs.
The Impact of Carbs on a Carnivore Diet
Introducing even moderate amounts of carbohydrates can have significant consequences for a carnivore dieter. Here's why you should be careful:
- Digestive Issues: After a period of carb elimination, the gut flora that aid in plant digestion are diminished. Reintroducing carbs can lead to bloating, gas, and digestive discomfort as your system readjusts.
- Exiting Ketosis: Any significant carb intake will cause your body to switch from burning fat for fuel to using glucose. This can halt fat-burning and reverse many of the metabolic benefits of the diet, such as stable blood sugar.
- Cravings and Sugar Spikes: Carbohydrates can trigger blood sugar spikes and crashes, potentially bringing back cravings for sugary and processed foods. This can derail adherence and the mental clarity some carnivores report.
Tracking and Testing Your Carb Tolerance
Knowing your personal tolerance for trace carbs is a process of trial and error. Here are some strategies:
- Start with Zero: Begin with a strict, zero-carb carnivore diet (meat, salt, water) for at least 30 days to fully reset your system and enter ketosis.
- Add Back Slowly: Reintroduce one item with trace carbs (e.g., a small piece of liver or a few ounces of hard cheese) and monitor your body's response.
- Use Tools: Monitor your blood glucose and ketone levels. If you notice a significant spike in glucose or drop in ketones after eating a certain food, you've likely exceeded your tolerance.
Conclusion
What is considered low-carb on a carnivore diet is not a specific number, but rather a relative term for trace amounts of carbohydrates naturally found in some animal products. While a strict carnivore aims for zero carbs by sticking to muscle meat, eggs, and fat, a low-carb or ketovore approach strategically incorporates items like organ meats and low-lactose dairy. For most adherents, staying well under 20 grams of total carbohydrates is a safe bet for maintaining ketosis. The key is to experiment cautiously, listen to your body, and understand that even small amounts of carbs can affect metabolic state and digestion. For more on how the carnivore diet differs from other low-carb approaches, see the resource at the Harvard Health blog.
