The carnivore diet, with its focus on animal products and elimination of plant-based foods, has gained considerable attention for its potential health benefits, including weight loss and improved mental clarity. Hydration is super important to keep electrolytes balanced and streamline the transition to Carinovre. However, navigating the beverage landscape can be tricky. This article dives deep into the compatibility of Coke Zero with the carnivore diet, examining its ingredients, potential effects, and ultimately, whether it deserves a place in your carnivore lifestyle.
Understanding the Carnivore Diet
That is pretty much the Keto diet and yes, it works. The carnivore diet is a restrictive eating plan that centers around the consumption of animal products, such as meat, fish, eggs, and some dairy, while excluding all plant-based foods like fruits, vegetables, grains, legumes, and nuts. Cut down the level of carbs and sugars (including from drinks, such as fruit juice, alcohol, and soda, etc). You also want to increase your protein, fibre, fats (healthy, non-saturated fats) and water intake. Then at least go for a daily walk or exercise.
The goal is to obtain nutrients primarily from animal sources, minimizing intake of carbohydrates, sugars, and plant-derived compounds. Your body naturally likes sugars as it's priority energy source and will use that first if available or start breaking down carbs to use instead. Once it's out of those, it will break down the fat storage reverses to be used as energy. So by having low levels of carbs and sugars, even basic walking exercises will start to burn off the fat. Your body enters a state of ketogenic.
However, notice that the blood acid level will increase too. You should test your levels of ketones and keep it at a level of 0.5 - 3.0 millimoles per liter of blood. You can test that the same way as testing your blood alcohol levels with a blood strip or breath test, etc.
For the American diet, it was the soda industry which created the myth, fat creates fat, rather than the sugar in their drinks. Then attempted to create diet drinks, which are even worst.
Read also: The Ultimate Smoothie Guide
The Allure of Coke Zero
In 2005, Coke Zero was unveiled as a new calorie-free cola. Coke Zero was Coca-Cola's most significant product launch in 22 years. Coke Zero stands out in the sugar-free soda market by providing a drink with zero calories and zero sugar. As health and wellness trends gained traction, especially concerns about sugar consumption and calorie intake, Coke Zero’s popularity surged. Initially, Coke Zero targeted young adults, particularly males, through marketing campaigns featuring themes of independence and rebellion. Coke Zero has become a cultural icon, often featured in movies, TV shows, and social media. The brand has employed innovative marketing strategies, including sponsorships of significant events, collaborations with influencers, and interactive campaigns.
Coke Zero is often marketed as a healthier alternative to regular soda due to its lack of calories and sugar. For individuals seeking to reduce their sugar and calorie intake, Coke Zero presents itself as an appealing option.
Coke Zero Ingredients
Understanding the ingredients of Coke Zero is crucial for assessing its compatibility with various diets, including the Carnivore Diet. Here's a breakdown:
- Carbonated Water: Water infused with carbon dioxide gas under pressure creates the fizzy texture characteristic of sodas. It is generally harmless and contributes to the beverage's effervescence.
- Caramel Color (E150d): This is a typical food coloring made by heating sugar in the presence of acids, alkalis, or salts. It gives Coke Zero its distinctive dark color.
- Phosphoric acid: This gives the drink more acidity, which improves flavor and gives it a tangy taste.
- Aspartame: An artificial sweetener approximately 200 times sweeter than sugar. It is used to provide sweetness without adding calories. While aspartame is calorie-free, some studies suggest it is a synthetic compound that might have adverse health effects, such as impacting insulin response or gut health.
- Potassium Benzoate: A preservative that keeps fungus, yeast, and bacteria from growing in drinks.
- Natural Flavors: A proprietary blend of flavors derived from natural sources to enhance the beverage's taste.
- Potassium Citrate: Used to regulate acidity and add a tart taste.
- Acesulfame Potassium (Ace-K): Another artificial sweetener, about 200 times sweeter than sugar, used to enhance sweetness without adding calories.
The Core Question: Can You Drink Coke Zero on the Carnivore Diet?
Drinking Coke Zero on the carnivore diet is always a big controversial topic. The central debate revolves around the diet's strict adherence to animal-based products and the potential impact of artificial sweeteners and additives on metabolic health. So, what exactly can you drink Coke Zero on the Carnivore diet?
Potential Impacts of Coke Zero
Coke Zero is often marketed as a healthier alternative to regular soda due to its lack of calories and sugar. However, its impact on health is complex and multifaceted. Here’s a look at how Coke Zero can affect weight loss, gut health, insulin levels, and hydration.
Read also: Stay Hydrated on Keto
Weight Loss
As you know, Coke Zero contains no calories. So, it can be an alternative to sugary drinks for those trying to reduce calorie intake and lose weight.
Gut Health
According to specific research, aspartame and acesulfame potassium are two artificial sweeteners. It impacts the gut microbiota and may cause dysbiosis, an imbalance in gut flora. The Carnivore Diet emphasizes a healthy gut, often achieved through consuming animal products and avoiding processed foods.
Insulin Levels
Coke Zero doesn’t contain sugar and thus doesn’t raise blood glucose levels. However, some evidence suggests artificial sweeteners might still trigger an insulin response in some individuals. Despite having no calories, aspartame can trigger a cephalic phase of insulin release. It may disrupt normal metabolic processes and signals of satiety. This phenomenon may conflict with the goals of a carnivore diet. The release of insulin could affect weight management and complicate insulin control for those on a strict diet. The Carnivore Diet, being low in carbohydrates, typically helps maintain stable blood glucose and insulin levels.
Hydration
Coke Zero is not a good choice for hydration. Its caffeine can have a mild diuretic effect, potentially increasing urination and affecting hydration. On the Carnivore Diet, being well-hydrated is essential, mainly because the high protein content may cause the body to require more water.
Diverging Opinions Among Carnivore Dieters
Can You Drink Coke Zero on the Carnivore Diet? Some people say it is okay to drink because it has no sugar or carbs. They believe it can help satisfy a craving for something sweet without breaking the diet. Some users say it helps them stay on track with their diet by giving them a treat they can look forward to.
Read also: Benefits of Oatmeal Drinks for Dieting
On the other hand, many users are concerned about the artificial ingredients in Coke Zero. They worry these ingredients could cause harm to their health over time. A few users mention that Coke Zero can cause negative effects like bloating, digestive issues, or headaches. They think the artificial sweeteners might have an impact on mental health and overall well-being.
Overall, opinions on Coke Zero among carnivore diet followers are divided. Some argue for flexibility.
Acceptable Sugar-Free Drinks on a Strict Carnivore Diet
If you’re following a strict Carnivore Diet (such as the Lion Diet or a nose-to-tail approach), you can choose limited beverages. The goal is to consume only animal-sourced nutrients and avoid irritants or anti-nutrients from plants or chemicals. So, here are sugar-free drinks you can use on a standard or strict Carnivore.
Water (Still or Sparkling)
Plain water is the number 1 best drink on any diet, especially Carnivore, no matter what version or stage you are at. You can drink filtered or mineral water, and even carbonated water, as long as it contains no flavorings or additives [21]. Natural sparkling water, like San Pellegrino or Gerolsteiner, can also help boost mineral intake.
Bone Broth
Homemade bone broth made from beef, lamb, or chicken bones is highly nutritious and supports joint, skin, and gut health. It’s rich in collagen, minerals, and amino acids. Avoid store-bought versions that include onion, garlic, or vegetables unless they are Carnivore-friendly. This study showcases the potential benefits of bone broth in one's diet, particularly for those following a carnivore diet. It emphasizes the importance of bone broth as a source of essential nutrients and its impact on gut health.
Electrolyte Drinks
Mineral-rich water with added sea salt or animal-based electrolytes (like magnesium or potassium from animal sources) helps maintain hydration. Just be sure it has no sweeteners or flavorings.
Fat Broth
One of the most nutritious sugar free drinks on Carnivore Diet is a warm cup of beef tallow or butter melted into hot water, sometimes called a fat broth. It’s satiating and great for energy and mental focus during fasting or early mornings.
Animal-Based Protein Shakes
Protein shakes aren’t essential on a Carnivore Diet because you're already getting plenty of protein from meat. But for athletes, busy people, or those who struggle with chewing or appetite, animal-based protein powders can be helpful. Look for:
- Beef protein isolate (e.g., Equip Prime Protein)
- Egg white protein (like Jay Robb or PaleoPro)
- Collagen peptides (e.g., Vital Proteins or Perfect Keto)
Avoid plant-based protein powders (whey is debated because it comes from dairy and can cause issues for some). Also, watch out for sweeteners, gums, and flavorings. The best way to drink protein shakes in a Carnivore Diet is to mix protein powder with water or bone broth, not milk or nut milks.
Black coffee
Yes, black coffee is acceptable on a carnivore diet. This study highlights the metabolic benefits of coffee and tea, both of which are suitable for a carnivore diet. The study found that the antioxidant properties of these drinks can improve metabolic health and potentially aid in weight loss.
Relaxed Carnivore Options
But if you are on a relaxed Carnivore, you have more sugar drinks available to choose from. If you are a newcomer to the low-carb lifestyle or if you are following a relaxed Carnivore, you can drink the following beverages.
Sparkling Water with Natural Flavors
Brands like LaCroix or Spindrift offer unsweetened flavored waters. While the flavors are derived from plants, they are allowed for those on a relaxed Carnivore who want some variety. Just avoid those with added sweeteners or citric acid.
Zevia and Other Stevia-Sweetened Sodas
Zevia is a popular soda alternative that uses stevia, a plant-based sweetener. It’s free of calories and artificial chemicals. Although it is not strictly Carnivore, many followers drink it from time to time without negative effects. However, if you’re sensitive to sweet tastes, even zero-calorie ones, it might trigger cravings. Zevia Cola is a popular brand known for its zero-calorie sodas that are sweetened naturally with stevia. The natural sweetener, stevia, does not affect insulin levels and is not derived from sources that are restricted in the carnivore diet.
Coffee and Tea
Black coffee with butter and some teas, like green or oolong, are common among most individuals following a relaxed Carnivore. If you are okay with caffeine and don’t experience anxiety, acid reflux, or sleep disruption, you can drink unsweetened coffee and tea in moderation, especially with heavy cream, butter, or ghee added.
Infused Water (Minimal Additives)
Infused water is controversial on a Carnivore Diet, but some relaxed Carnivore dieters use minimal infusions to improve hydration or ease cravings, especially during the early stages. Common options include:
- Lemon water (a few drops only, not full lemon slices)
- Cucumber-infused water
- Electrolyte waters with clean ingredients (like LMNT or Redmond Re-Lyte)
However, you must avoid Fruit-flavored drops (even if sugar-free, they often contain sucralose or flavor chemicals)Herbal teas or botanical infusions
Raw Milk or Raw Cream
Some Carnivores who tolerate dairy can include raw, unpasteurized milk or cream. It provides fat, protein, and electrolytes. But please consider the calories in milk and cream if you are trying to lose weight.
Egg-Based Drinks
Mixing raw egg yolks with raw cream or cold water can create a creamy, frothy, nutritious drink. It’s entirely animal-based and perfect for those looking for variety without sacrificing principles. Other egg-based drinks are allowed on Carnivore, as long as they contain animal-based ingredients.
Sugar-Free Energy Drinks (Caution)
Some Carnivore gym-goers drink sugar-free energy drinks like Red Bull Zero, Monster Ultra, or Reign, but they usually contain:
- Artificial sweeteners (e.g., sucralose, acesulfame potassium, aspartame)
- Caffeine (often in high doses)
- Additives like preservatives and food dyes
If you’re doing relaxed Carnivore, having one occasionally may not harm your progress, especially if you’re using it to boost workouts or stay alert. But don’t overconsume such drinks because they can:
- Trigger cravings
- Cause bloating
- Interfere with gut healing
It is best to choose clean-label options like Zevia Energy (sweetened with stevia) or go for a black coffee + salt combo to boost your energy levels in a Carnivore-friendly way.
Electrolyte Drinks
Electrolyte drinks are usually clean and sugar-free with sodium, potassium, and magnesium, but they can also contain sweeteners like stevia.