Cheese on the Carnivore Diet: Ultimate Guide to Benefits, Risks & Best Choices

The carnivore diet, a highly restrictive dietary approach, centers around the consumption of animal products while eliminating all plant-based foods. This way of eating aims to shift the body's primary fuel source from carbohydrates to fat, potentially leading to weight loss and other purported health benefits. A common question that arises within the carnivore community is whether cheese, a dairy product, can be included in this diet. This article delves into the complexities surrounding cheese consumption on the carnivore diet, exploring its potential benefits, drawbacks, and suitable types.

Understanding the Carnivore Diet

The carnivore diet involves cutting out carbohydrates and consuming exclusively meat and other animal products like beef, chicken, pork, fish, and eggs. Proponents suggest that eliminating carbs forces the body to burn fat for energy, resulting in weight loss. Other claims associated with this diet include reduced inflammation, improved blood sugar control for individuals with diabetes, and enhanced mental well-being.

This diet shares similarities with the ketogenic (keto) and Atkins diets, but with a crucial distinction. While keto and Atkins diets focus on limiting carbohydrates, the carnivore diet eliminates all carbs and other food groups, including fruits, vegetables, grains, nuts, seeds, and legumes.

The concept of a carb-free diet isn't new. In the late 1700s, Scottish military surgeon John Rollo, MD, employed a meat-only diet to manage diabetes in his patients, observing that it effectively lowered their blood sugar levels. More recently, former orthopedic surgeon Shawn Baker, MD, popularized this approach through his 2019 book, The Carnivore Diet. (It's worth noting that Baker's medical license was revoked in 2017 due to incompetence but was reinstated in 2019 with the requirement of supervision.) Comedian and podcast host Joe Rogan's endorsement further amplified the diet's popularity. In 2019, Rogan adhered to a meat-only diet for 30 days, reporting a weight loss of 12 pounds and increased energy levels.

Despite its potential benefits, the carnivore diet is a highly restrictive eating pattern that contradicts the Dietary Guidelines for Americans, which advocate for a balanced intake of fruits, vegetables, whole grains, and lean protein from animal sources. Eliminating entire food groups can lead to nutrient deficiencies.

The Role of Carbohydrates and the Body's Response

Carbohydrates serve as the body's primary energy source. When consumed, they are converted into sugar (glucose), which is then utilized for energy. Excess glucose is stored in the muscles and liver, and any remaining amount is converted into fat.

In the absence of carbohydrates, the body turns to fat as an alternative energy source, converting it into ketones. Proponents of the carnivore diet assert that eliminating carbs accelerates fat burning and weight loss while suppressing hunger. They also suggest that a carb-free diet improves blood sugar control in individuals with type 2 diabetes. Furthermore, by excluding inflammatory foods like french fries, doughnuts, and pasta, the diet is believed to reduce inflammation. However, it's important to acknowledge that red meat, a staple of the carnivore diet, can also promote inflammation.

It's crucial to recognize that individual responses to dietary plans can vary significantly. Claims associated with the carnivore diet are not universally supported by scientific evidence. Consulting a healthcare professional before adopting any new diet, especially one that involves eliminating entire food groups, is essential to ensure adequate nutrient intake.

Navigating the Carnivore Diet: Foods Allowed and Avoided

The carnivore diet necessitates careful planning, starting with eliminating carb-containing foods from the pantry and refrigerator to minimize temptation. The majority of grocery shopping will focus on the meat, poultry, and seafood sections, as these are the primary food sources permitted on the diet.

Approved Foods

The list of foods allowed on the carnivore diet is limited to animal products. This includes:

Red meat: Steak, burgers, chuck roast
Poultry: Chicken, lamb, pork
Seafood: Fish like salmon and trout, seafood like oysters and clams
Organ meats: Liver and oxtail
Eggs: In small amounts

Cooking is done using butter, fat tallow, or ghee (clarified butter). Seasonings like salt, pepper, chili paste, cumin, paprika, and garlic are permitted, offering some variety.

Foods to Avoid

Any foods that are not animal-based are excluded. This includes fruits, vegetables, grains, legumes, nuts, and seeds.

Cheese on the Carnivore Diet: A Gray Area

The inclusion of cheese on the carnivore diet is a topic of debate. While the diet generally allows dairy products like milk and yogurt, their impact on inflammation necessitates moderation.

Cottage Cheese: A Closer Look

Cottage cheese, a soft cheese with a mild flavor and high protein content, presents a particular point of contention. A half-cup (110 grams) serving of 2% milk-fat cottage cheese contains 4.7 grams of carbs.

Those adhering to a strict carnivore diet may choose to avoid cottage cheese due to its lactose content, opting for full-fat varieties instead. Examining the nutritional information can help identify low-carb options.

Read also: Aspartame and Ketosis

Cottage cheese contains more lactose than aged dairy products. The carnivore diet typically limits soft cheeses and dairy products high in lactose, including milk, yogurt, soft cheeses like Brie, mozzarella, Burrata, cream cheese, and ricotta, and ice cream.

Low-lactose dairy products can be consumed in small amounts on a carnivore diet.

The Great Debate: To Eat or Not to Eat Cheese

The question of whether to include cheese on the carnivore diet is a subject of ongoing discussion within the carnivore community. While cheese is animal-based, nutrient-rich, and palatable, it also contains carbohydrates, lactose, casein, and sometimes additives that raise concerns among strict carnivores.

The core principle of the carnivore diet revolves around balancing macronutrients (fat, protein, and carbohydrates) to optimize metabolic flexibility. The goal is to minimize inflammation, regulate hormones, and manage weight by drastically reducing carbohydrate intake.

To achieve this, individuals often use a Carnivore Diet Macro Calculator and eliminate all plant-based foods, relying solely on animal-based products. While meat, fish, and eggs form the foundation of the diet, dairy products like butter, cream, and cheese occupy a gray area.

Some view these as natural additions due to their animal origin, while others avoid them due to their carbohydrate content. The carnivore diet exists on a spectrum, with varying levels of carbohydrate restriction depending on individual metabolic flexibility.

Strict vs. Relaxed Carnivore

The carnivore diet encompasses different variations, including strict and relaxed approaches.

Strict Carnivore: This approach excludes all dairy products due to their lactose (sugar) and casein (a protein that can trigger inflammation) content. This simplified approach, focusing on meat, salt, and water, is often favored by experienced individuals with well-adapted fat metabolism.
Relaxed Carnivore: This variation is designed for those new to the zero-carb lifestyle or those who aren't fully committed to the carnivore diet. It allows for the inclusion of certain dairy products, particularly low-lactose options like butter, ghee, and aged cheeses. This approach helps beginners gradually reduce their carbohydrate intake to less than 5%.

Determining Whether to Include Cheese

The decision to include cheese on the carnivore diet depends on individual goals and sensitivities:

Autoimmune Conditions: If the carnivore diet is being followed to address autoimmune conditions, cheese may hinder progress.
Fat Loss: Cheese can potentially slow down fat loss due to its calorie density and impact on insulin response.
Lifestyle Sustainability: Cheese can be a pleasurable addition for those prioritizing long-term adherence to the diet.

If cheese is incorporated into the carnivore diet, it's crucial to recognize that not all cheeses are created equal. Their lactose content plays a significant role in their suitability.

Soft vs. Hard Cheese

As cheese ages, its lactose content decreases. Aged cheeses contain minimal lactose, while fresh or soft cheeses contain higher amounts.

Aged, hard cheeses like Parmesan, cheddar, and Gruyere are generally lower in carbohydrates and more compatible with the carnivore diet.

Processed cheeses should be avoided due to the potential presence of hidden starches or vegetable oils. It's always prudent to carefully examine the labels of cheese products to identify any added starches or fillers.

Soft and fresh cheeses like mozzarella contain higher levels of lactose, which can disrupt progress and trigger bloating, stalls, or cravings, particularly in sensitive individuals.

Cottage Cheese: Pros and Cons

Cottage cheese presents a unique case:

Pros:

High in protein (approximately 25g per cup), primarily casein, which digests slowly.
Contains calcium, phosphorus, B vitamins, and selenium.
Low-fat versions are widely available.
Can be consumed on its own, mixed with eggs, or used as a base for carnivore-friendly snacks.

Cons:

Higher lactose content (3â4g per 100g serving) compared to aged cheese.
Stimulates insulin response, potentially hindering fat loss.
May contain gums, stabilizers, or additives that are not carnivore-friendly.

Ultimately, if the carnivore diet is being followed for strict weight loss, autoimmune healing, or gut reset, cottage cheese should be avoided. However, if dairy is well-tolerated and a convenient protein snack is desired, small amounts can be included while carefully monitoring the body's response.

Nutritional Profile of Different Cheeses

The following table compares the average nutrients found in 100 grams of various cheeses suitable for the carnivore diet:

(Insert table comparing nutrients like protein, fat, carbohydrates, calcium, etc., for cheeses like Parmesan, cheddar, Gruyere, mozzarella, cottage cheese, and cream cheese)

Health Benefits and Risks of Cheese on the Carnivore Diet

Potential Benefits

Cheese can offer several nutritional advantages, particularly when consumed in moderation and with careful selection:

Complete Protein: Provides all essential amino acids necessary for muscle repair, recovery, and hormone health.
Micronutrients: Rich in calcium, phosphorus, zinc, and vitamin B12, which support bone health, hair, skin, and brain function.
Gut Benefits: Certain aged cheeses contain probiotics that promote a healthy gut microbiome.
Satiety: Enhances meal satisfaction, potentially making it easier to adhere to the carnivore diet.

Potential Risks

Excessive cheese consumption can lead to potential issues:

Insulin Stimulation: Even low-carb dairy can trigger an insulin response due to proteins like casein.
Weight Stalls: Overeating cheese is easy due to its palatability and high-calorie content.
Digestive Issues: Lactose intolerance can cause bloating, gas, discomfort, and mucus production.
Additives: Processed cheeses often contain fillers, starches, or vegetable oils that are not carnivore-friendly. Cheese can also contain casomorphins, opioid-like compounds that can contribute to overeating.
Medical Risks: A case study documented a man on an extreme cheese-heavy carnivore diet who developed cholesterol deposits on his skin (xanthelasma) and dangerously high LDL cholesterol levels.

Determining Appropriate Cheese Intake

There is no definitive guideline for optimal cheese consumption on the carnivore diet. Consulting with a carnivore-trained healthcare professional or coach can help determine an appropriate amount based on individual needs and goals.

General guidelines:

Strict Carnivore (healing/autoimmune goals): Avoid cheese altogether.
Weight Loss: 1â2 ounces (30â60g) of hard cheese occasionally, not daily.
Maintenance/Relaxed Carnivore: Up to 2â4 ounces (60â120g) of aged cheese per day.

Cheese should be viewed as a condiment or snack rather than a main food source.

Carnivore-Friendly Cheese Snacks and Recipes

Cheese Crisps: Bake slices of Parmesan or cheddar until golden and crispy.
Egg and Cheese Bites: Whisk eggs, add shredded cheese, and bake in muffin tins.
Carnivore Pizza Bites: Use ground beef patties as a base and top with aged Parmesan or cheddar.
Cheese-Wrapped Bacon: Roll melted cheese around crispy bacon strips.
Beef and Cheese Roll-ups: Wrap deli roast beef around hard cheese sticks.

Conclusion

Incorporating cheese into the carnivore diet can be a beneficial strategy for some individuals, while potentially hindering progress for others. Individual conditions and needs vary, making it essential to tailor the approach accordingly.

Aged, hard cheeses are generally the most suitable options on the carnivore diet, providing protein, minerals, and flavor with minimal lactose. Cottage cheese and soft cheeses may be best avoided when pursuing strict fat loss, gut healing, or relief from autoimmune conditions.

The carnivore diet emphasizes progress over perfection. Experimenting with different cheeses, monitoring results, and making adjustments as needed is key to achieving optimal outcomes. Consulting with healthcare professionals experienced in the carnivore diet can provide personalized guidance and support.

FAQs

Will cheese kick me out of the carnivore diet?

Not technically, but if you are sensitive to lactose, it can hinder your progress.

Is cheese keto or carnivore?

Cheese is more keto-friendly, but certain types can be included on the carnivore diet.

Can you eat cheese on the carnivore diet?

Yes, you can eat cheese on the carnivore diet as itâs an animal product. The Carnivore diet allows all animal-based foods like meat, seafood, poultry, eggs, and some dairy like cheese and butter and excludes all plant-based foods like veggies, fruits, grains, etc.

While some strict Carnivores believe that dairy products must all be excluded, we believe if you are starting Carnivore, cheese is fine because you are trying to stick to the Carnivore Diet and focus on progress, not perfection!

Also, cheese can provide various health benefits and even boost our Carnivore results.

Carnivore Diet: Benefits and Risks

The carnivore diet makes claims of promoting weight loss and improving heart health, autoimmune issues, blood sugar control, and mood. However, these claims are primarily based on anecdotal evidence rather than rigorous medical research.

One study surveyed over 2,000 individuals who reported following a carnivore diet for 9 to 20 months. Participants reported improvements such as lower body mass index (BMI), increased energy, better sleep, enhanced strength and endurance, and improved memory and focus. Many individuals with diabetes were able to reduce or eliminate their diabetes medication. Overall, participants expressed satisfaction with this eating pattern.

However, the study's reliance on self-reported data without objective measurements of nutrient levels or health markers limits its scientific validity. The authors acknowledge the need for further research to fully understand the effects of the carnivore diet.

Potential Side Effects

The carnivore diet deviates significantly from the Dietary Guidelines for Americans, which recommend that adults obtain 45% to 65% of their daily calories from carbohydrates. Eliminating entire food groups can result in deficiencies of essential vitamins and minerals. For example, vegetables provide fiber, potassium, vitamins A and C, and folate. Insufficient fiber intake can lead to constipation. However, some individuals following the carnivore diet have reported diarrhea, possibly due to changes in the gut microbiome caused by a high-fat, high-protein diet. Other reported side effects include headaches, nausea, and lack of energy.

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