The carnivore diet is a highly restrictive dietary approach that centers around the consumption of animal products exclusively. This means eliminating all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. Proponents of the diet suggest that our ancestors primarily consumed meat and fish, and that modern high-carb diets are responsible for the prevalence of chronic diseases.
What is the Carnivore Diet?
On the carnivore diet, you cut carbohydrates and eat nothing but meat and other animal products, like beef, chicken, pork, fish, and eggs. The idea is that by cutting all carbs, your body will burn fat for energy and you’ll lose weight. Other claims of this diet are that it can fight inflammation, lower blood sugar in people with diabetes, and improve mental health. 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. Eating a carb-free diet isn’t a new idea. 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. Former orthopedic surgeon Shawn Baker, MD, popularized this way of eating with the release of his 2019 book The Carnivore Diet. (Baker lost his medical license in 2017 for incompetence. It was reinstated in 2019 with the restriction that he had to be supervised.) An endorsement from comedian and podcast host Joe Rogan gave the diet even more exposure. In 2019, Rogan ate nothing but meat for 30 days and claimed that he “lost 12 pounds and gained a lot of energy.”
The carnivore diet excludes all foods except meat and animal products. Thus, it’s low in vitamin c, folate, has no fiber, and is difficult to maintain. You should follow a well-rounded diet instead. This article reviews the carnivore diet, including what the diet includes, whether it can aid weight loss, and its potential benefits and downsides. 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. However, no controlled studies have analyzed the effects of the carnivore diet. 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. Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products.
Foods Allowed on the Carnivore Diet
The list of approved foods is short because it only includes animal products. You can eat red meat like steak, burgers, and chuck roast. Chicken, lamb, and pork are also ok. Fish like salmon and trout, and seafood such as oysters and clams are on the list. And if you like organ meats such as liver and oxtail, feel free to eat them too. Eggs are OK in small amounts. To cook your foods, you’ll use butter, fat tallow, or ghee (a type of clarified butter). Seasonings are about the only part of the diet that allows some variety. Spices like salt, pepper, chili paste, cumin, paprika, and garlic are all allowed.
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Specifically, someone on the carnivore diet can eat:
- Meat: beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, sweatbread, 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.
Foods to Avoid on the Carnivore Diet
Any foods that aren’t animal-based are off the table. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds. 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.
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Potential Benefits of the Carnivore Diet
The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. Yet Baker only links to “success stories,” not medical research, to confirm these benefits. It’s hard to know if or how this diet might improve health, since there’s been very little research on the subject. Yet Baker only links to “success stories,” not medical research, to confirm these benefits.
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. For instance, 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.
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. 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 Control
Limiting refined carbs and sugary foods is often recommended to control diabetes. 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.
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Potential Downsides and Side Effects of the Carnivore Diet
The carnivore diet doesn’t align with the Dietary Guidelines for Americans, which recommends that adults get 45% to 65% of their daily calories from carbohydrates. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals. For example, vegetables are sources of fiber, potassium, vitamins A and C, and folate. Not getting enough fiber from your diet could cause constipation. Interestingly, people who have tried this diet reported the opposite side effect: diarrhea. A high-fat, high-protein diet may cause loose poop because it changes the balance of good and bad bacteria in the gut. People who eat this way also complain of headaches, nausea, and a lack of energy. Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure.
Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet. No controlled studies support claims that the carnivore diet can help eliminate health issues. It lacks beneficial nutrients, including fiber and plant compounds like antioxidants. It may be unsafe for some people.
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.
Lack of 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.
Absence of 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.
Not Suitable for Everyone
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.
Is the Carnivore Diet Sustainable?
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. The carnivore diet is difficult to follow long term and does not offer much variety.
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
Carnivore Diet and Yogurt: A Possible Inclusion?
Can you eat cheese on carnivore diet? Yes. This diet does allow cheese, as well as other dairy foods like milk and yogurt. You’re supposed to limit these foods, though, because of their effects on inflammation.
While the carnivore diet primarily focuses on meat, fish, and eggs, the inclusion of dairy, particularly yogurt, is a topic of debate. Some proponents allow small amounts of low-lactose dairy like hard cheeses, heavy cream, and butter. However, the carb content of milk and yogurt often leads to their exclusion.
Carnivore Yogurt Panna Cotta
Step into the smooth and delightful world of Carnivore Yogurt Panna Cotta! Now, before you start thinking this is some fancy-schmancy, complicated dessert, let me assure you-it’s as easy to make as it is to eat. Plus, it’s unsweetened and unflavored, making it a top contender for those on a strict carnivore diet (as long as you’re cool with dairy). My private Finnish keto and carnivore community went wild over this recipe, so I’m confident you’ll be just as excited about it!
Ingredients:
- 2 cups (480 ml) heavy cream
- 1 cup (240 ml) full-fat Greek yogurt
- 2 tablespoons (30 ml) cold water
- 2 teaspoons (10 ml) gelatin powder
Instructions:
- Combine the water and gelatin in a small bowl. Let it sit for about 5 minutes to bloom.
- While the gelatin is blooming, pour the cream into a saucepan. Bring to a boil over medium heat, occasionally mixing.
- When you see the first bubbles, remove from the heat.
- Add the bloomed gelatin to the hot cream. Stir until the gelatin is completely dissolved in the cream.
- Add the yogurt to the cream and gelatin mixture. Whisk gently until well combined.
- Pour the mixture into small serving bowls, ramekins, or silicone muffin cups.
- Refrigerate for at least 4 hours, or until set.
- To serve, you can either serve the panna cotta directly in the bowls or unmold them onto serving plates, especially if you use muffin cups.
Tips for Variations:
- Powdered Erythritol: Add 1/4 cup (60 ml) of powdered erythritol to the cream while heating.
- Allulose: Add 1/4 cup (60 ml) allulose to the cream before heating it. You’ll end up with a smooth, non-gritty sweetness.
- Monk Fruit: Mix in 10-20 drops of liquid monk fruit for a natural sweetness.
- Stevia: Add 1/4 teaspoon of pure stevia powder-or 10 drops of pure stevia extract-to the cream. Be careful not to overdo it, as stevia is usually 300 times sweeter than sugar.
- Pure Vanilla Powder: Use 1/2 teaspoon of pure vanilla powder (ground vanilla bean) for a mouth-watering, elegant flavor. Vanilla powder beats any vanilla extract, which always has some off-notes. If you are a real purist, omit the sweeteners and use only vanilla powder.
- Lemon Zest: Add the zest of one organic lemon (and maybe a few drops of pure lemon oil) to the cream as it heats for a refreshing citrus twist.
- Pumpkin Spice: Stir in 1/2 teaspoon of homemade pumpkin pie spice into the cream for a warm, autumnal flavor.
- Chocolate Chip: Sprinkle 1 tablespoon of grated extra-dark chocolate on each serving after pouring the mixture into serving bowls. Gently mix with a spoon to distribute the chocolate-do not mix too vigorously, so the chocolate doesn’t melt into the hot mixture.
- Mocha Delight: Add 1 teaspoon of instant coffee or espresso powder to the cream as it heats. Proceed with the recipe as usual. Right before serving, sprinkle some unsweetened cocoa powder on top of each serving.
- Red Wine Syrup: Sweeten the panna cotta with 1/4 cup (60 ml) of powdered erythritol or allulose. Once your panna cottas are chilled and set, prepare the red wine syrup: In a small saucepan, combine 1 cup (240 ml) of dry red wine (with or without alcohol) and 1/4 cup (60 ml) of allulose. Cook over medium-high heat until the mixture reduces by half and thickens slightly. This takes about 10-15 minutes. Let the syrup cool completely. When ready to serve, drizzle the syrup over your panna cotta servings.