The carnivore diet, an extremely restrictive dietary approach, centers around the consumption of meat, fish, and other animal products while excluding all other food groups. Proponents claim it aids in weight loss, improves mood, and regulates blood sugar, among other health benefits. However, this diet raises concerns due to its restrictive nature and potential long-term health implications. No robust research currently supports its purported benefits.
What is the Carnivore Diet?
The carnivore diet involves eliminating all plant foods and exclusively consuming meat, fish, eggs, and small amounts of low-lactose dairy products. This translates to a diet primarily consisting of beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, and white fish. Small amounts of heavy cream and hard cheese, butter, lard, and bone marrow are also allowed.
This dietary approach stems from the belief that ancestral human populations primarily consumed meat and fish and that high-carb diets are responsible for the high rates of chronic diseases observed today.
The carnivore diet aims for zero carbs, unlike other low-carb diets such as the keto and paleo diets, which limit but don’t exclude carb intake.
Key Figures
Shawn Baker, an American orthopedic doctor, is the most well-known proponent of the carnivore diet. He cites testimonials from followers as evidence that the diet can treat various conditions, including depression, anxiety, arthritis, obesity, and diabetes. However, it's crucial to note that Baker's medical license was revoked in 2017 due to competency concerns, although it was reinstated in 2019 with a supervision requirement.
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Foods Included
Specifically, someone on the carnivore diet can eat:
- Meat: beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, sweetbread, tripe, heart, brain
- Fish: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
- Other animal products: eggs, lard, bone marrow, bone broth, etc.
- Low-lactose dairy (in small amounts): heavy cream, hard cheese, butter, etc.
- Water
- Seasonings: According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed
Foods Excluded
All foods that do not come from animals are excluded from the carnivore diet.
Restricted foods include:
- Vegetables: broccoli, cauliflower, potatoes, green beans, peppers, etc.
- Fruits: apples, berries, bananas, kiwi, oranges, etc.
- High-lactose dairy: milk, yogurt, soft cheese, etc.
- Legumes: beans, lentils, etc.
- Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
- Grains: rice, wheat, bread, quinoa, pasta, etc.
- Alcohol: beer, wine, liquor, etc.
- Sugars: table sugar, maple syrup, brown sugar, etc.
- Beverages other than water: soda, coffee, tea, fruit juice, etc.
Potential Benefits of the Carnivore Diet
While limited research exists on the carnivore diet itself, some of its aspects may lead to certain benefits, primarily related to weight loss and blood sugar management.
Weight Loss
High-protein and low-carb diets can promote weight loss. Protein and fat contribute to satiety, potentially leading to reduced calorie intake. Protein can also increase metabolic rate, aiding in calorie burning. Therefore, following the carnivore diet may promote fullness and reduce overall calorie consumption, at least in the short term.
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One 3-month study in 132 adults with excess weight or obesity compared the weight loss effects of 4 energy-restricted diets containing varying amounts of carbs and protein. Those who ate high-protein diets with 0.4-0.6 grams of protein per pound (0.9-1.3 grams per kilogram) of body weight per day lost significantly more weight and fat mass than those who ate 0.2-0.4 grams of protein per pound (0.5-0.9 grams per kilogram) of body weight per day.
Other studies have shown that increasing protein and dietary fat intake may lead to weight loss and help reduce the amount of weight regained over time.
Blood Sugar Regulation
The carnivore diet eliminates high-carb foods like cookies, cakes, candy, sodas, and pastries. These foods are low in beneficial nutrients and often high in calories.
High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. Limiting refined carbs and sugary foods is often recommended to control diabetes.
Due to the removal of highly processed carbohydrates in the carnivore diet, you might see some early benefits such as improved blood pressure, reduced belly fat, and improved cardiovascular health.
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However, the complete elimination of carbs on the carnivore diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fiber carbs that don’t cause spikes in blood sugar is recommended.
Downsides of the Carnivore Diet
The carnivore diet has several potential downsides due to its restrictive nature and complete elimination of the majority of food groups.
High in Fat, Cholesterol, and Sodium
Since the carnivore diet consists solely of animal foods, it can be high in saturated fat and cholesterol.
Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. However, recent studies have shown that the link between saturated fat intake and heart disease risk may not be as strong as previously believed.
Still, consuming high amounts of saturated fat on the carnivore diet may be of concern. No research has analyzed the health effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.
Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium. Eating a lot of these foods on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes.
Red and processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.
May Lack Certain Micronutrients and Beneficial Plant Compounds
The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals.
While meat is nutritious and provides many micronutrients, it should not be the only part of your diet. Following a restrictive diet like the carnivore diet may lead to deficiencies in some nutrients and the overconsumption of others. What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain long-term conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes.
This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants.
The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
Does Not Provide Fiber
Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods.
Thus, the carnivore diet contains no fiber, which may lead to constipation as a side effect. Additionally, fiber is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a number of issues and may even be linked to colon cancer.
In fact, one review found that a high-protein, low-carb diet may increase your risk for gut inflammation. When your body digests large amounts of protein, it creates potentially harmful byproducts in your gut. These byproducts may have a negative effect on the health of your bowels.
Overall, following the carnivore diet may harm your gut health.
May Not Be Suited for Some Populations
The carnivore diet may be especially problematic for certain populations.
For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet.
Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods.
Furthermore, certain populations with special nutrient needs would likely not meet them on the carnivore diet. This includes children and people who are pregnant or lactating.
Lastly, those who have anxiety about food or a history of disordered eating should not try this diet.
Sample Carnivore Diet Menu
The carnivore diet is difficult to follow long term and does not offer much variety.
Here’s a five-day sample menu for the carnivore diet:
Day 1
- Breakfast: eggs, bacon, sardines
- Lunch: turkey burger patty, salmon jerky, beef tips
- Dinner: filet mignon, crab, chicken liver
- Snacks: a small amount of Parmesan cheese, jerky
Day 2
- Breakfast: shrimp, eggs, a small glass of heavy cream
- Lunch: strip steak, tuna fish, beef jerky
- Dinner: lamb chops, scallops, beef liver
- Snacks: a small amount of hard Cheddar cheese, bone broth
Day 3
- Breakfast: eggs, salmon, turkey sausage
- Lunch: sweetbreads, pork chops, mackerel
- Dinner: turkey burger patty, a small amount of Parmesan cheese, bone marrow
- Snacks: hard-boiled eggs, shrimp
Day 4
- Breakfast: trout, shredded chicken, bacon
- Lunch: beef meatballs, small amount Cheddar cheese, salmon jerky
- Dinner: crab cooked in lard, filet mignon
- Snacks: sardines, beef jerky
Day 5
- Breakfast: eggs, chicken and turkey sausage links
- Lunch: lamb roast, chicken liver, pork chop
- Dinner: flank steak, scallops cooked in butter, a small glass of heavy cream
- Snacks: bone broth, turkey jerky
The Role of Fish in the Carnivore Diet
Fish and seafood are permitted and encouraged on the carnivore diet. They provide essential nutrients and healthy fats that are beneficial for overall health. City Fish Market emphasizes the importance of freshness when selecting fish for this diet.
Recipes and Meal Ideas
There are many recipes readily available online that can help you with a carnivore diet or low-carb diet. One fabulous recipe with hundreds of five-star reviews is Parmesan Crusted Cod from That Low Carb Life.com. Pinterest offers many zero-carb seafood recipes.
Here are a few recipes based on the carnivore diet:
- Scrambled eggs with turkey. Cut 1/2 pound turkey breast into small pieces. Cook in a skillet until browned. Whisk three large eggs in a bowl with salt and pepper to taste. Move the turkey to one side of the skillet and pour the eggs onto the other side. Scramble the eggs and mix them with the turkey until the mixture is cooked through.
- Salmon patties. Cook three slices of turkey bacon and crumble. Mix bacon, two cans of salmon, 1 teaspoon of salt, and two whisked eggs in a bowl. Add 1/2 teaspoon of dill. Form into burger-sized patties. Cook in butter until browned.
- Carnivore chicken casserole. Put 1 pound of cubed rotisserie chicken into a food processor and process until chopped very fine. Add 8 ounces of cream cheese, 1 cup of sour cream, and 1 cup of shredded cheddar cheese. Process until fully combined. Add 1 tablespoon of taco or Cajun seasoning and mix again. Put the mixture into a baking dish and bake at 350 F for about 45 minutes
Carnivore diet snacks
If you get hungry and want a snack, here are some ideas:
- Cheese sticks
- Hard-boiled eggs
- Salmon jerky
- Sardines
- Skinless chicken wings
Comparison to Other Diets
The carnivore diet is similar to the ketogenic (keto) and Atkins diets. The difference is that the keto and Atkins diets only limit carbs. The carnivore diet cuts out all carbohydrates and other food groups, including fruits, vegetables, grains, nuts and seeds, and legumes. Scottish military surgeon John Rollo, MD, first used a meat-only diet to treat patients with diabetes in the late 1700s. Cutting carbs helped lower his patients’ blood sugar levels.
Is the Carnivore Diet Safe and Sustainable?
The carnivore diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy.
It’s said to aid weight loss and several health issues, but no reliable research backs these claims. What’s more, it’s high in fat, contains no fiber or beneficial plant compounds, and is difficult to maintain long term.
The Dietary Guidelines for Americans recommends eating fruits, vegetables, and whole grains along with lean protein from animal sources. Cutting out entire food groups could leave you short on the nutrients you need to stay healthy.
Who Should Avoid the Carnivore Diet?
This diet isn’t safe during pregnancy or while breastfeeding because it will leave you short on the nutrients that both you and your growing baby need. If you have kidney disease, the high protein content may be too much for your kidneys to process. Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content. Fad diets are never a good idea for people who have had eating disorders. Such a restrictive diet could trigger unhealthy eating patterns.