Unlock the Power of the Carnivore Diet: Essential Tips, Tricks, and Complete Guide

The carnivore diet, an extremely restrictive dietary approach, has gained traction in recent years. This article provides a comprehensive overview of the carnivore diet, including what it entails, its purported benefits and potential downsides, and practical tips and tricks for those considering this lifestyle.

What is the Carnivore Diet?

The carnivore diet eliminates all foods except meat and animal products. 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. Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs, and organ meats such as liver, to ensure intake of vitamins low in other cuts of meat such as vitamin C. 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.

Foods Included in the Carnivore Diet

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.

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.

Purported Benefits of the Carnivore Diet

The carnivore diet is claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues. 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.

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.

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.

Potential Downsides and Risks

However, the diet is extremely restrictive and likely unhealthy in the long term. Plus, no research backs its purported benefits. 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.

Unsuitability for Certain 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.

Tips and Tricks for the Carnivore Diet

Have you thought about going carnivore but aren’t sure what to expect or how to approach it? Whatever your reasoning is for going carnivore, it’s a wonderful lifestyle with amazing health benefits. However, this lifestyle doesn’t start with all steak and sunny days. If you’re coming from a carb-heavy diet, switching to fat as your main fuel can take your body by surprise. You might feel a dip in energy or even experience some digestive issues, like an upset stomach or diarrhea.

Hydration and Electrolytes: Glycogen, which stores water in your muscles and liver, depletes quickly without carbs. For every gram of glycogen lost, about three grams of water go with it. That’s why many carnivores experience rapid water loss in the first few days, which can cause dehydration, fatigue, and even dizziness. Staying hydrated means more than drinking plain water. Drinking water alone won’t cut it-consider adding a pinch of sea salt to a few glasses of water daily or using an electrolyte supplement. It’s a simple addition but can make a huge difference, especially in those first weeks when symptoms like “carb flu” or “keto flu” can hit hard. Carb flu is just your body adjusting to not having carbs, which isn’t a sign that the diet isn’t working.
Prioritize Fat Intake: If you’re accustomed to low-fat or lean protein meals, you have to wrap your head around eating more fat. Fat should be your primary energy source, replacing the quick-burning energy that carbs used to provide. The period from being “sugar adapted” to “fat adapted” takes some time. It can take a couple of weeks, up to a couple of months for some. Aim for a 1:1 ratio of fat to protein by weight. That means favoring fatty cuts of meat like ribeye, pork belly, and ground beef with a higher fat content. If you’re cooking leaner meats, add beef tallow, butter, or even bone marrow to your meals to reach this ratio.
Digestive Adjustments: When you go carnivore, your digestive system must also adjust to these changes. High-fat and high-protein meals can take longer to digest; if your body isn’t used to them, it can lead to temporary digestive issues. You may experience loose stools or diarrhea in the first few weeks. Many people quit thinking it’s a bad thing. However, your microbiome just needs time to adjust to a different pattern. Some people experience the opposite effect and become constipated. Drinking bone broth and increasing fat intake can help.
Manage Cravings: Cravings can hit hard in the first few days of carnivore, especially if you’re used to carbs. Instead of seeing them as a sign of weakness, view them as information your body is giving you. When you crave carbs, your body may be asking for more fuel-specifically, fat. Cravings can mean you haven’t eaten enough fat or protein in your last meal. A meal with a ribeye, a fatty cut of lamb, or a side of bacon can be surprisingly satisfying, even if you’re used to carb-heavy meals.
Listen to Your Body's Hunger Cues: One of the best things about carnivore is that you don’t have to worry about restricting portions. Protein and fat are more satiating than carbs, and listening to your body’s hunger cues is important. Eating a large steak, several eggs, and even some bacon in one sitting is normal. Of course, everyone is different. Just eat when you’re hungry and stop when you’re full. Eventually, you will be more in tune with your real hunger cues. Early on, though, it’s better to eat larger portions than to risk being constantly hungry.
Balance Protein and Fat: Protein is essential, but on carnivore, too much of it without sufficient fat can leave you feeling constantly hungry, fatigued, and even out of balance. Increasing your fat intake helps slow gluconeogenesis, allowing your body to more effectively use fat for fuel. This balance typically means aiming for around a 1:1 ratio of fat to protein by weight. Favor fatty cuts of meat like ribeye, pork belly, and even organ meats to help you reach this balance.
Adaptation Takes Time: Switching from burning carbs for fuel to burning fat isn’t an overnight change. Becoming “fat adapted” can take anywhere from a few weeks to a few months, depending on your body’s unique metabolism and how reliant on carbs you were before. Trust that the initial fatigue will subside, and you’ll have more energy than before.
Find Community Support: Starting a carnivore diet can feel isolating if the people around you don’t understand it. Finding a community, whether online or in person, can be incredibly helpful. Connecting with others on a carnivore path allows you to share tips, troubleshoot issues, and celebrate wins together. Plus, having others who “get it” can make the process feel more like a positive lifestyle choice and less like a restrictive diet.
Plan for Social Situations: When social situations arise, sticking to a carnivore diet can be challenging if you’re unprepared. Whether you’re at a restaurant, a party, or a family gathering, knowing your options ahead of time can help you stay on track without feeling left out. Ask the restaurant what oils they use, and see if they can cook your meat in butter, duck fat, or tallow instead of seed oils. If you’re going to a party, try eating beforehand or bring a meat-based snack, so you’re not tempted by foods that don’t align with your plan. Keeping carnivore bars or jerky on hand can be a lifesaver in these situations.
Be Patient and Listen to Your Body: In the beginning, you might feel out of sync, especially if you’re used to eating more carbs. If you’re feeling foggy, tired, or even a bit irritable, remember that it’s usually temporary. Give yourself time to adjust and take each day as a chance to learn what works for you. And if cravings for non-carnivore foods pop up, see them as useful feedback rather than a setback. Progress is rarely linear on carnivore, but over time, you’ll feel your energy return, digestion improve, and cravings subside.

Sample 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

tags: #carnivore #diet #tips #and #tricks