The carnivore diet, a highly restrictive dietary approach, has gained considerable attention for its purported benefits, including weight loss, improved mood, and better blood sugar regulation. This article provides a comprehensive overview of the carnivore diet, examining its components, potential advantages and disadvantages, and practical considerations for those considering this eating pattern.
What is the Carnivore Diet?
The carnivore diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose - a sugar found in milk and dairy products - such as butter and hard cheeses.
The carnivore diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease. Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the carnivore diet aims for zero carbs. Shawn Baker, an American orthopedic doctor, is the most well-known proponent of the carnivore diet. He cites testimonials from those who follow the carnivore diet as proof that it can treat depression, anxiety, arthritis, obesity, diabetes, and more.
Foods Included in the Carnivore Diet
The carnivore diet includes only animal products and excludes all other foods. 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
According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed. In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.
Read also: Guide to Nuts and Keto
Foods Excluded from the Carnivore Diet
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.
While some people incorporate some of these foods, a strict carnivore diet does not permit them.
Potential Benefits of the Carnivore Diet
Due to the limited research on the carnivore diet, it is difficult to state the diet’s benefits. They can only be assumed based on the knowledge we have about other diet and macro nutrients.
Weight Loss
Certain aspects of the carnivore diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein, as well as fat, can help you feel more full after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories. Therefore, following the carnivore diet would likely cause you to feel fuller and eat fewer calories overall - at least in the short term.
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.
Read also: The Ultimate Guide to Keto Nuts and Seeds
Other studies show similar results, suggesting that increasing protein and dietary fat intake may lead to weight loss and help reduce the amount of weight regained over time. However, you don’t need to cut all carbs from your diet to see results. Other more well studied diets, like the keto diet and low carbohydrate diet, have been shown to decrease weight gain. In the keto diet, high fat foods replace carbohydrates as an anergy source and contribute to both satiety and weight loss.
Blood Sugar Regulation
Since the carnivore diet excludes carbs, it eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods. These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet. High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, 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. Whether these benefits are lasting, however, is less clear.
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.
Potential Downsides of the Carnivore Diet
Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet.
Read also: The Carnivore Diet: An Autoimmune Solution?
High in Fat, Cholesterol, and Sodium
Given that 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.
Unsustainable Long Term
The carnivore diet is difficult to follow long term and does not offer much variety. Due to the limited research on the carnivore diet, it is difficult to state the diet’s benefits. They can only be assumed based on the knowledge we have about other diet and macro nutrients.
Sample Carnivore Diet Menu
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
Expert Opinions and Scientific Evidence
One study promoted by Baker asked followers of the diet to fill out a survey on their eating habits and health. The respondents reported satisfaction and beneficial effects. However, nutrition experts raised concerns about the study’s health claims. For example, the study did not include any way to check the accuracy of the health information submitted by the respondents. The results should be interpreted with caution. What’s more, in 2017 Baker’s medical license was revoked by the New Mexico Medical Board due to concerns about his competency. Baker’s medical license was reinstated in 2019 with a requirement for direct supervision when practicing medicine.
One study surveyed more than 2,000 people who said they’d followed a carnivore diet for nine to 20 months. People in the study reported improvements like: Lower body mass index (BMI)More energyBetter sleepMore strength and enduranceImproved memory and focus Most people with diabetes in the study were able to lower the dose of their diabetes medicine or go off it entirely. Overall, they said they were happy with this way of eating. One problem with this study was that the researchers didn’t know exactly what people ate. They also didn’t measure their nutrient levels or check their health. They based their results on survey answers alone. The authors say we need more research to better understand the carnivore diet.
Limitations of self-reported health status and metabolic markers among adults consuming a carnivore diet. Curr Dev Nutr. 2022;6(5):nzac037.
Kathleen Zelman, MPH, a registered dietitian nutritionist says, "While this diet can probably help you lose weight, it also can lead to nutrient deficiencies and is not sustainable. You just can’t stay on it very long.” The carnivore diet is too restrictive - and too boring - to follow long-term. Eventually food cravings are going to kick in. “You’re going to want a sandwich. You’re going to want a piece of whole-grain bread. And you’re going to want to have some cereal, some fruit, or a salad,” she says.
“There’s no evidence whatsoever,” Zelman says. “There are no controlled studies to support these claims.” In fact, the diet probably has the opposite effect on energy levels. Carbohydrates fuel your brain and maintain your blood sugar level. Without them, “it’s hard to feel energetic,” she says.
“It’s certainly not a plan that dietitians or health professionals advocate,” says Zelman. “It’s very restrictive. And it concerns me that there’s so little fiber.”