The carnivore diet has gained popularity in recent years as a way to simplify eating choices and focus on consuming only animal-based products. As someone who follows the carnivore diet, I often get asked whether certain foods, like dark chocolate, can be included in the diet.
Being on a strict carnivore diet means consuming only animal products, including meat, eggs, and dairy. Since dark chocolate is derived from cocoa beans, which are plant-based, it falls outside the strict guidelines of the carnivore diet.
However, some people who follow a more flexible approach to the carnivore diet may choose to include a small amount of dark chocolate as an occasional treat, even though it’s not animal based.
It’s important to note that introducing any non-carnivore food will depend on the individual needs of a person. In this article I’ll talk you through whether it’s a good idea for you to try it or not. As it won’t be a good idea for everyone, and will depend on your particular situation.
I’ll include:
- How strict should you be when on the carnivore diet?
- What will happen if you eat some dark chocolate on carnivore?
- Times when you shouldn’t introduce it
- How often can you eat it?
First, let’s talk about whether it is allowed or not…
Foods Allowed & Disallowed on The Carnivore Diet
So, we know that the carnivore diet is a meat based diet, making any foods that come from animals allowed, such as:
- Meat: beef, poultry, lamb, pork
- Fish and seafood
- Eggs
- Some dairy products
So this means anything that doesn’t come from animals is not allowed, such as:
- Dark chocolate
- Fruits and vegetables
- Grains and legumes
- Nuts and seeds
- Sugary treats
So strictly speaking, the answer to the question is no, dark chocolate is not allowed on the carnivore diet.
Dark chocolate, even at high percentages of cocoa, contains carbohydrates and plant compounds that are not part of a pure carnivore diet.
But even aside from that, the dark chocolate more than likely contains additional ingredients, such as sugar or artificial sweeteners, which are also outside the parameters of a carnivore diet.
If you want to stay completely pure on the carnivore diet, then you can’t consume dark chocolate. But let’s be honest, you probably already knew that! What you really want to know is:
- What would happen if you had dark chocolate while on the carnivore diet?
- Is ok to have it every now and then without inhibiting your progress too much
Let’s talk about why someone might want to introduce something like dark chocolate to the carnivore diet…
NOTE: Check out my article “Can you include Stevia on the Carnivore Diet” for some insights into how this natural, zero-carb, zero-calorie sweetener may affect your meat-based eating habits.
Why Include Dark Chocolate with the Carnivore Diet?
We know that the carnivore diet is restrictive. In many ways this is what makes it so easy to follow, but on the other hand, sometimes you might want to eat something a little different, right?!
Usually when someone asks if they can include dark chocolate into their carnivore way of eating, it’s because of one or more of the following reasons:
- they are missing non-carnivore foods
- they want to have a ‘treat’
- they are getting bored of eating the same foods
- they are going back to old habits (whether that be consciously or unconsciously)
The reason is not usually because there is some nutrition or benefit in dark chocolate specifically that they want to benefit from. But if this is the reason, then here are some of benefits that may potentiolly make you consider including dark chocolate as an addition to the carnivore diet…(we’ll discuss those other reasons straight after that!)
Potential Pros & Cons of Dark Chocolate
The cocoa beans that dark chocolate is made from, undergo several processes before turning into dark chocolate. The beans are first fermented to develop their flavor, then dried and roasted. After that, there is a bunch of other processes it goes through before cocoa butter and sugar are added to it.
The key things I want to bring your attention to are:
- It’s fermented (good news)
- Sugar is added (bad news)
Dark chocolate usually contains 70-85% cocoa solids, and sometimes, small amounts of vanilla or lecithin are added for flavor and texture.
The first one is a big benefit. Chocolate (or cacao beans to be more precise), is fermented. When something is fermented, it undergoes an amazing process that helps to ‘pre-digest’ food, and not only increase its nutrient content, but also increases the bioavailability of nutrients to your body.
So, in my opinion, if you are going to eat something not strictly carnivore, then fermented foods is the way to go, because you are reducing the potential harm that can come with the stuff found in plants.
The second point; sugar is added. I’ve actually tasted 100% dark chocolate, and I can confirm it is INEDIBLE! The flavor is extremely astringent and bitter and you simply can’t eat dark chocolate at 100%. This is the reason why sugar is added; to make it palatable.
This is a more serious consideration for you if you are deciding whether to include dark chocolate or not as a treat. Each of us will react to sugar individually, but I know for me, if I have even a mouthful of something sweet tasting, I have to go through the whole mental shenanigans of trying to keep my mind off food I shouldn’t be eating all over again.
Some people can have a little, and then forget about it. I’m not one those people, and it’s important to be honest with yourself about which catagory you fall into before taking that fist bite of bitter sweetness.
Which brings me onto the list I mentioned earlier about why someone wants to eat that piece of dark chocolate. The reason can help us decide whether it’s a good idea or not.
Should I Include Dark Chocolate Occasionally on the Carnivore Diet?
Firstly, if you are still at the beginning of the carnivore diet i.e. within the first 30 – 90 days minimum, your body is still adapting to the new way of eating and surviving without carbohydrates and plants.
Adding anything outside of the diet during this time will make it much much harder to actually stick to the carnivore way of eating, as you will be disrupting your hormones all over again, which messes with your hunger signals, your cravings, etc.
Assuming ALL of the following is true:
- You have passed the initial adaptation period of the diet and are starting to feel a greater sense of wellbeing.
- You are no longer having physical cravings for sugar/carb rich foods
- Your hunger signals have changed i.e. you are not thinking of food/eating all the time and you are naturally having meals less often than before.
If the above list is all true, then you might want to have a piece of dark chocolate and then pay attention to how your body and mind react to it.
You may have no issues at all, or you might have any of the following sypmtoms:
- You may feel certain symptoms unique to you; some common ones are:
- joint pain
- bloating
- drop in energy/lethargy
- brain fog
- You may start craving more of the chocolate in a short period of time, or crave other non-carnivore foods.
If you do have the above happen to you, or perhaps other symptoms not mentioned here, then you need to decide whether having the chocolate is worth it to you or not. There may be occasions where you decide that the consequences are worth it for you, and other times, it is not.
TOP TIP: Each person will react individually to a particular food. Being on the carnivore diet helps hone in on which foods you react to in which way. This is a great way to learn about what workd for your body!
As long as these treats are few and far between (at least a month apart, and only a small amount), then it is probably going to be okay. But if it becomes a slippery slope for you, then perhaps it’s not the best idea.
NOTE: If you’re wondering how sustainable the carnivore diet really is, check out my article here.
What Happens if I Eat Chocolate on the Carnivore Diet?
Physically, your body has now received some carbohydrates. An alternative source of energy, that may or may not kick you out of ketosis (fat burning mode). This will depend on:
- How much you have eaten (the more you have, the more likely the ketogenic state will be affected)
- How your body handles the food on an individual basis (some people are far more sensitive to the food than others)
If you manage to remain in ketosis, then you may find that you can handle continueing on the carnivore diet without any disruptions. But if you start having symptoms, then you are either reacting to the food, or your body has been given enough sugar to kick it out of ketosis.
NOTE: If you’re struggling with sugar cravings on the carnivore diet, check out my article here. I discuss some effective ways to combat cravings for good.
How Often Can I Eat Dark Chocolate on the Carnivore Diet?
This is again going to be dependent on the individual, but as a rule of thumb, it is not worth it for most people to be doing something like this on a weekly or even biweekly basis. Because your body will be forever be trying to adapt and re-adapt, making it much harder for you to stick to eating a meat only diet. You will be reaking havoc on your hormone and hunger signals.
Keeping things like non-carnivore foods at least a month apart is a good rule of thumb for most people. But remember that individual results vary, and it’s super important to pay attention to what your body is telling you.
Alternatives to Dark Chocolate on a Carnivore Diet
We’re all human, and we all want a ‘treat’ every now and then. And for most of us, it’s not realistic to stay 100% carnivore all of the time. Sometimes you really just want something sweet. But there are some ways you can fulfil this need without veering too far from animal based foods.
I’ve found a few carnivore-ish alternatives that could potentially satisfy those cravings without compromising the diet’s principles. They are my go to occasional treats. And I make sure that I really do keep them occasional, so that I can the maximum benefit from eating animal based…
Whipping Cream
Whipped heavy cream is a great easy choice when you’d like to have a treat but want to stay carnivore. I add either a little vanilla, or cinnamon powder, along with a touch of raw, unpastuerized honey to sweeten it up a little.
Custard
This one is great and one of my favorites! It’s simply equal volume amounts of egg and heavy cream or water whisked together and then steamed. I sprinkly the top with some cinnamon powder and drizzle a thin layer of honey over the top. Delicious!
Ice Cream
This is an occasional treat I make myself when I know the kids are going to be eating ice cream around me. 1 quart heavy cream, 4 eggs, some honey to taste, and a little vanilla all whisked and then added to an ice cream maker and placed in the freezer.
TOP TIP: If you don’t want to use honey due to the carbohydrates, you can use stevia instead, or add some berries as a garnish.
Mousse
A light airy mouse can be made by whisking egg whites until it forms stiff peaks. Then fold in honey to taste or a sweetener of your choice. Place in the fridge until you’re ready to eat it.
While it’s crucial to follow the carnivore diet closely when you are at the beginning stages, some people are able to have the occasional treat whilst still getting most of the benefits of the carnivore diet. It’s important to remember that individual dietary needs can vary greatly.
Therefore, when contemplating the incorporation of dark chocolate into your carnivore diet, consider your unique health goals and potential sensitivities to specific foods. And remember to also be both realistic and compassionate with yourself!
This will help ensure that you continue to enjoy the benefits of the carnivore lifestyle while making informed choices about your food intake.