The carnivore diet, a highly restrictive dietary approach, has gained popularity in recent years. This diet centers around the consumption of animal products exclusively, eliminating all other food groups. Proponents claim it offers various benefits, including weight loss, improved mental health, and reduced inflammation. However, experts caution against its restrictive nature and potential health risks.
What is the Carnivore Diet?
The carnivore diet involves eating only meat, fish, and other animal products like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Some followers recommend limiting dairy intake to low-lactose options like butter and hard cheeses.
This diet stems from the belief that ancestral human populations primarily consumed meat and fish and that modern high-carb diets are to blame for chronic diseases. While other low-carb diets like keto and paleo limit carbohydrate intake, the carnivore diet aims for near-zero carbs.
Foods Allowed and Restricted
The carnivore diet consists entirely of animal products. The following foods are permitted:
- Meat: Beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, heart, etc.
- 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: Salt, pepper, and spices with no carbs
All foods that do not come from animals are excluded, including:
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- 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 research on the carnivore diet is limited, some aspects may lead to weight loss. High-protein and low-carb diets can promote weight loss because protein and fat can help you feel fuller after meals, leading to reduced calorie intake. Protein can also increase your metabolic rate, helping you burn more calories.
The carnivore diet eliminates high-carb foods like cookies, cakes, candy, sodas, and pastries, which are low in beneficial nutrients and often high in calories. Limiting these foods is generally recommended for a healthy, balanced diet.
Additionally, some individuals report improvements in energy levels and cognitive function. A carnivorous diet supports daily energy needs primarily through its high fat content, which serves as the body’s primary fuel source, especially in the absence of carbohydrates. Protein-rich animal foods also play a crucial role in preserving lean muscle mass. This is important as muscle tissue contains the highest concentration of mitochondria, which are cellular energy-producing organelles, helping support sustained energy throughout the day.
Potential Downsides and Risks
The carnivore diet has several potential downsides due to its restrictive nature and elimination of entire food groups.
Nutrient Deficiencies
The diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, which contain beneficial vitamins and minerals. While meat is nutritious, it should not be the only part of your diet. Restricting your meal plan to only animal products may lead to unintended consequences, especially when followed long-term. Over time, this may lead to nutrient deficiencies in vitamin C, magnesium, and certain phytonutrients, which can affect immune defenses, digestive functions, and metabolic balance. As a result, individuals following a carnivore diet may be at increased risk of malnutrition and related health issues such as a weakened immune system, digestive problems, and fatigue.
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Lack of Fiber
The carnivore diet contains no fiber, which may lead to constipation. Fiber is important for gut health and healthy bowel movements and is only found in plant foods. Additionally, fiber is crucial for the proper balance of bacteria in your gut. Suboptimal gut health can lead to various issues and may even be linked to colon cancer.
High in Fat, Cholesterol, and Sodium
The carnivore diet can be high in saturated fat and cholesterol, potentially raising LDL (bad) cholesterol and increasing the risk of heart disease. Some processed meats also contain high amounts of sodium, which can lead to excessive sodium intake and increase the risk of high blood pressure and kidney disease.
Unsustainable Long-Term
The restrictive nature of the carnivore diet makes it difficult to follow consistently. Social situations, food variety, and personal preferences may all pose challenges. For many, maintaining this way of eating over time requires significant planning, preparation, and motivation.
Not Suitable for Some Populations
The carnivore diet may be problematic for those who need to limit their protein intake, such as people with chronic kidney disease. It may also not be suitable for cholesterol hyper-responders, children, pregnant or lactating women, or those with anxiety about food or a history of disordered eating.
Modifications and Alternatives
Some individuals modify the strict carnivore approach into a more practical version that prioritizes animal-based nutrition. For example, some incorporate low-irritant plant foods, such as herbs, olives, or fermented vegetables. This allows for added flavor, micronutrient variety, and better digestion for individuals who may not tolerate fiber-heavy plants.
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Others follow a minimalist version like the "lion diet," which consists solely of ruminant meat, animal fat, salt, and water. Additionally, dairy-based variations include full-fat cheeses, butter, and yogurt, which contribute to calcium intake and can assist in satiety and gut comfort if well-tolerated.
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
The Role of Lettuce
While the carnivore diet strictly prohibits vegetables, including lettuce, some individuals following a modified approach may occasionally incorporate small amounts. For instance, adding a 1/2 cup of shredded iceberg lettuce to a carnivore salad is a possible variation. However, this deviates from the core principles of the diet and should be considered a personal adaptation rather than a standard practice.