Is Following a No-Carb No-Sugar Diet Safe?
The short answer is yes, as our bodies can function properly without plant-based foods and gain all the necessary nutrients from animal-based products. Let’s review some studies on the effects of plant- and animal-based foods.
- Although many may think we must consume carbohydrates and greens to survive, high-carbohydrate and starchy diets have increased obesity, cardiometabolic disease, and the risk of chronic diseases [15].
- We do not need carbohydrates to survive, only fat and protein. According to the U.S. Food and Nutrition Board of the Institute of Medicine, “The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed.” [16]
- Avoiding plant-based foods saves us from plant toxins, which are natural pesticides found in plants. Gluten, lectins, and phytates in plants can cause intestinal permeability or leaky gut, which results in severe inflammation by entering harmful pathogens into our bloodstream [17].
- Red meat, seafood, and animal-based fats are rich in macro and micronutrients, many of which are found only in no-carb animal products [18] [19].
- Animal foods are rich in essential vitamins and minerals, including Vitamin E, D3, B12, Riboflavin, Vitamin A (Retinol), Heme iron, Vitamin K2 (mk-4), Taurine, Creatine, Carnitine, Carnosine, Zinc, and Calcium [20] [21].
- Also, despite common beliefs, various research shows no significant connection between saturated fat and heart disease, stroke, diabetes, death from heart attacks, and cancer [22] [23] [24] [25].
- Studies suggest that total meat consumption can result in greater life expectancy, regardless of total caloric intake, economic status, urban advantages, and obesity [26].
- Studies indicate that low-carb, high-fat, meat-based diets can have more positive effects on cardiovascular health, weight loss, and blood sugar regulation than vegetarian diets [27] [28].
Do these health benefits imply that you should have a certain health condition to try a no-carb no-sugar diet?
Keri Glassman, Registered Dietitian:
"A no-carb, no-sugar diet can be effective for weight loss and managing blood sugar levels. However, it's essential to focus on nutrient-dense foods to avoid deficiencies."
Who Should Follow a No-Carb No-Sugar Diet?
You don’t have to have specific health concerns to follow this diet. Anybody who tries to have a healthy lifestyle can go on a no-carb no-sugar diet after consulting a healthcare professional.
This diet can be specifically beneficial for those dealing with inflammation, diabetes, obesity, and digestive problems.
As obesity and diabetes are two of the most common health problems these days, causing many other health issues, let’s find out how cutting carbs and sugar can help us with these two problems.
Can a No-Carb No-Sugar Diet Help with Weight Loss?
Yes, a no-carb no-sugar diet can help us lose weight for many reasons.
- Substituting carbohydrates with protein or fat can increase satiety, which helps you eat less and consume fewer overall calories, which can lead to weight loss [29] [30] [31].
- Very-low-carb (VLC) diets can result in quick weight loss because of decreased body weight, as each gram of carbohydrates holds about three grams of water [32] [33].
- A six-month study on 79 obese adults grouped the participants into carb-restricted and fat-restricted diets. The results indicated that the participants who limited their carbohydrate intake to fewer than 30 grams a day lost about 8.8 pounds more than those who limited fat to fewer than 30% a day [34].
- Another study indicates that weight loss after very low-carb or ketogenic diets is more sustainable than weight loss from low-fat diets [35].
Learn More: Can I Lose Weight on a Carnivore Diet? How Much? How Fast?
No-Carb No-Sugar Diet Helps Weight Loss
A study published in The American Journal of Clinical Nutrition found that participants on a very low-carb diet experienced 2-3 times greater weight loss over six months compared to those on a low-fat diet.
Is the No-Carb No-Sugar Diet Good for Diabetes?
Avoiding carbohydrates, especially refined carbs and sugar, can help blood sugar control, which is important for diabetic patients [36].
A 6-month study on 49 obese type 2 diabetics found that the participants who were on a Keto diet experienced significant improvements in glycemic control and needed fewer or no medications than those who weren’t on a Keto diet [37].
So, to reach all the benefits of cutting carbohydrates and sugar, what should we eat and avoid on a no-carb no-sugar diet?
Foods You Can Eat on a No-Carb No-Sugar Diet
The foods you can eat on a no-carb no-sugar diet include
- Ruminant meats like beef, lamb, bison, and pork
- Seafood and fatty fish like salmon, mackerel, and anchovy
- Poultry like chicken, duck, and turkey
- No-carb organ meats like chicken liver
- Eggs
- Limited dairies like cheese and butter
- Animal fats like tallow, ghee, and lard, and
- Zero-carb drinks.
To know the carbohydrate, sugar, calorie, protein, and fat content in 100 grams of these foods, you can check the following table [38] [39] [40] [41].
| Food | Sugar | Carbohydrate | Calorie | Protein | Fat |
|---|
| Ground Beef (raw) |
0 g |
0 g |
254 kcal |
17.2 g |
20 g |
| Ground Lamb (raw) |
0 g |
0 g |
282 kcal |
16.6 g |
23.4 g |
| Ground Bison (raw) |
0 g |
0.05 g |
146 kcal |
20.2 g |
7.21 g |
| Ground Pork (raw) |
0 g |
0 g |
228 kcal |
17.8 g |
17.5 g |
| Salmon (raw) |
0 g |
0 g |
127 kcal |
20.5 g |
4.4 g |
| Mackerel (raw) |
0 g |
0 g |
205 kcal |
18.6 g |
13.9 g |
| Anchovy (raw) |
0 g |
0 g |
131 kcal |
20.4 g |
4.84 g |
| Chicken Breast (raw) |
0 g |
0 g |
106 kcal |
22.5 g |
1.93 g |
| Duck (raw) |
0 g |
0 g |
404 kcal |
11.5 g |
39.3 g |
| Ground Turkey (raw) |
0 g |
0 g |
153 kcal |
17.3 g |
9.59 g |
| Chicken Liver (raw) |
0 g |
0.73 g |
119 kcal |
19.6 g |
4.83 g |
| Egg Whole (raw) |
0.37 g |
0.72 g |
143 kcal |
12.6 g |
9.51 g |
| Brie Cheese |
0.45 g |
0.45 g |
334 kcal |
20.8 g |
27.7 g |
| Butter (unsalted) |
0.06 g |
0.06 g |
717 kcal |
0.85 g |
81.1 g |
| Beef Tallow |
0 g |
0 g |
902 kcal |
0 g |
100 g |
| Ghee |
0 g |
0 g |
900 kcal |
0 g |
100 g |
| Lard |
0 g |
0 g |
902 kcal |
0 g |
100 g |
Learn More: Carnivore Diet Food List, What Foods Can I Eat?
The Low-Carb Low-Sugar Diet Foods to Avoid
You need to avoid the sources of carbohydrates, including
- Grains like wheat, rice, oats, and quinoa, and grain products like bread and pasta
- Sweets and baked goods like candies, cookies, and cakes
- Fruits like bananas, apples, avocados, etc.
- Vegetables like carrots, spinach, tomatoes, etc.
- Vegetable oils like coconut and olive oil (as they cause inflammation)
- Nuts like almond, walnut, and hazelnut
- Seeds like sunflower and pumpkin seed
- Juices like apple and orange juice
- Legumes like red beans, kidney beans, soy, etc.
- Dairy with carbs like milk
- Condiments like ketchup, salad dressings, sauces, and
- Alcoholic beverages (Low-Carb Wine: The 10 Best Red and White Wines)
The following table shows the carbohydrate, sugar, calorie, protein, fat, and fiber content in 100 grams of these foods [42] [43] [44] [45].
| Food | Sugar | Carbohydrate | Calorie | Protein | Fat | Fiber |
|---|
| Wheat Flour |
0 g |
71.2 g |
370 kcal |
15.1 g |
2.73 g |
10.6 g |
| White Rice (raw) |
0 g |
80.3 g |
359 kcal |
7.04 g |
1.03 g |
0.1 g |
| White Bread |
5.34 g |
49.2 g |
267 kcal |
9.43 g |
3.59 g |
2.3 g |
| Pasta (dry) |
2.67 g |
74.7 g |
371 kcal |
13 g |
1.51 g |
3.2 g |
| Candy (hard) |
62.9 g |
98 g |
394 kcal |
0 g |
0.2 g |
0 g |
| Cookie (fortune) |
45.4 g |
84 g |
378 kcal |
4.2 g |
2.7 g |
1.6 g |
| Banana |
15.8 g |
23 g |
98 kcal |
0.74 g |
0.29 g |
1.7 g |
| Apple |
13.3 g |
15.6 g |
65 kcal |
0.15 g |
0.16 g |
2.1 g |
| Spinach |
0 g |
2.64 g |
28 kcal |
2.91 g |
0.6 g |
1.6 g |
| Tomato (grape) |
0 g |
5.51 g |
31 kcal |
0.83 g |
0.63 g |
2.1 g |
| Coconut Oil |
0 g |
0.84 g |
895 kcal |
0 g |
99.1 g |
0 g |
| Almond |
0 g |
20 g |
626 kcal |
21.4 g |
51.1 g |
10.8 g |
| Sunflower |
0 g |
24.5 g |
609 kcal |
18.9 g |
48.4 g |
7.2 g |
| Orange Juice |
8.28 g |
10.3 g |
47 kcal |
0.73 g |
0.32 g |
0 g |
| Kidney Beans |
0 g |
4.3 g |
0 kcal |
25.9 g |
1.31 g |
4.3 g |
| Milk |
4.81 g |
4.63 g |
61 kcal |
3.27 g |
3.2 g |
0 g |
| Ketchup |
21.8 g |
26.8 g |
117 kcal |
1.11 g |
0.55 g |
0 g |
What is the other side of the story? Are there any side effects to a no-sugar no-carb diet?
The Side Effects of the No-Sugar No-Carb Diet
- If you consume carbohydrates, then carbs are your main source of energy. Sometimes, a no-carb diet may decrease energy levels and cause fatigue in some people in the beginning [46].
- The metabolic shifts happening in your body as a result of avoiding carbohydrates can lead to poor mental function, nausea, and disrupted sleep in some individuals [47].
- Some also worry about a lack of fiber and plant-based nutrients. However, research shows that fiber is not as effective as you may think [48]. Also, we can gain all the necessary nutrients from animal-based foods, especially organ meats and bone broth [49].
Not consuming carbohydrates and sugar can cause blood sugar drops in some people. So, how can we overcome this issue without consuming sugar and carbs?
What to Do When the Blood Sugar Drops?
- Consult a healthcare professional before starting the diet to see if it aligns with your health status and goals, especially if you’re diabetic.
- Eat regular, nutritious meals.
- Stay hydrated.
- Snack on protein-rich foods between meals to help maintain stable blood sugar levels.
So, if you’re considering going on a no-carb no-sugar diet, you need to know how to minimize your carb and sugar consumption and finally stop them.
How to Cut Back on Sugar and Carbs?
- You must eat a lot of fat. Learn how to increase your fat intake with a High-Fat Carnivore Diet.
- Your daily caloric intake from protein must not exceed 20-30% as it may cause protein poisoning [50] [51].
- Consume lean proteins like chicken, turkey, fish, and leaner cuts of meat like beef, lamb, pork, and game meat.
- Avoid added sugars. If you see any of the following words on food labels, it means they contain added sugars, so you should avoid them on a no-carb, no-sugar diet.
| Agave Juice | Fructose | Maple |
|---|
| Flo-malt |
Fructose sweetener |
Maple syrup |
| Corn sweetener |
Glaze and icing sugar |
Maple sugar |
| Edible lactose |
Glaze icing sugar |
Mizuame |
| Dried raisin |
Gomme |
Molasses |
| Date sugar |
Golden syrup |
Nulomoline |
| Agave nectar |
Granular sweetener |
Rice syrup |
| Agave sap |
Granulated sugar |
Sorghum |
| Agave syrup |
High-fructose corn |
Sorghum syrup |
| Beet syrup |
Syrup |
Starch sweetener |
| Brown rice syrup |
Honey |
Powdered sugar |
| Brown sugar |
Honi-bake |
Sucrose |
| Cane juice |
Honi-flake |
Sugar beet |
| Cane sugar |
Inverted sugar |
Sugar invert |
| Clintose |
Isoglucose |
Sugar ‘n’ neat |
| Confectioner’s |
Isomaltulose |
Table sugar |
| Confectioner’s sugar |
Kona-ame |
Treacle |
| Corn syrup |
Lactose |
Trehalose |
| Corn glucose |
Liquid sweetener |
Trusweet |
| Powdered sugar |
Malt |
Turbinado sugar |
| Sweetener |
Malt sweetener |
Versatose |
| Malt syrup |
Maltose |
Suconat |
To help you get started, I’ve provided a sample 10-day no-carb no-sugar diet meal plan.
10-Day No-Carb No-Sugar Diet Meal Plan
You can modify this sample 10-day meal plan based on your preferences. Just remember that it can include no sources of carbohydrates or sugar.
Day 1
Breakfast:
- Scrambled eggs cooked in butter
- Bacon strips
Lunch:
- Grilled chicken thighs with skin
- Pork rinds
Dinner:
Day 2
Breakfast:
- Omelet with cheese, cooked in ghee
- Sausage links
Lunch:
- Tuna salad with Carnivore mayonnaise
- Hard-boiled eggs
Dinner:
Day 3
Breakfast:
- Ham and cheese roll-ups
- Black coffee
Lunch:
- Beef burger patties (without buns)
Dinner:
- Lamb chops cooked in ghee
No-Carb No-Sugar Diet Helps Blood Sugar Control
According to a 2021 study in the Journal of Nutrition and Metabolism, individuals following a no-carb, no-sugar diet showed a significant reduction in HbA1c levels, indicating improved blood sugar control.
Day 4
Breakfast:
- Scrambled eggs with diced ham
Lunch:
- Chicken wings with hot sauce (no sugar)
- Pork rinds
Dinner:
Day 5
Breakfast:
- Sausage and egg breakfast casserole
- Black coffee
Lunch:
- Turkey slices with cream cheese
Dinner:
- Grilled pork chops with garlic butter
Day 6
Breakfast:
Lunch:
- Shrimp cooked in butter
- Hard-boiled eggs
Dinner:
- Beef stir-fry cooked in beef tallow
Day 7
Breakfast:
- Smoked salmon and cream cheese
- Black coffee
Lunch:
- Chicken drumsticks with skin
- Pork rinds
Dinner:
Day 8
Breakfast:
- Ground beef cooked in butter
- Bacon strips
Lunch:
- Turkey and cheese roll-ups
- Side of beef jerky
Dinner:
- Grilled lamb chops with ghee
Day 9
Breakfast:
- Scrambled eggs with chorizo
- Black coffee
Lunch:
Dinner:
- Beef ribeye steak cooked in beef fat
Day 10
Breakfast:
- Egg salad with bacon bits
- Herbal tea
Lunch:
- Chicken liver pâté with pork rinds
Dinner:
- Grilled veal chops with ghee
But if we’re eating all these animal-based foods and are not allowed to eat carbohydrates and sugar, what should we do if we crave sweets?
Learn More: Carnivore Diet Meal Plan: Your 30-Day Free Beginner Guide
No-Carb No-Sugar Foods for When Craving Sweets
- Sugar-free gum
- Snacks or desserts sweetened with stevia
- Whipped heavy cream sweetened with a sugar substitute like stevia
- Sugar-free flavored water or herbal teas
Summary
A no-carb no-sugar diet is a restricted version of the Carnivore diet, which can help reduce inflammation, boost weight loss, and improve digestive health.
If you’re considering going on this diet, you should consult a healthcare professional first, especially if you have health issues like diabetes.
Combining a nutritious diet with a healthy lifestyle and regular physical activity can help you achieve your health and fitness goals.
