The carnivore diet, an extremely restrictive dietary approach, has gained traction in recent years. This article provides a comprehensive review of the carnivore diet, exploring its components, potential benefits and downsides, and considerations for daily meat intake.
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. 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. Focus on fatty cuts of grass-fed meat like NY strip steak, porterhouse, ribeye, 80/20 ground beef, t-bone, bacon, pork chops, and flank steak.
- Organ meats: Liver, kidney, sweatbread, tripe, heart, brain
- Fish: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc. Aim for the fattiest fish you can purchase.
- 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, herbs, and spices are allowed on the carnivore diet plan. Stick to simple ingredients that don't contain any sugar or carbohydrates.
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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.
Potential Benefits of the Carnivore Diet
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.
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.
Potential Benefits Credited by Proponents
- Satiety and Appetite Regulation: Fat and protein are very satiating. You may go for several hours without thinking about food, and studies have also shown that becoming fat-adapted improves your hunger hormones, further regulating your appetite.
- Reduced Inflammation: Inflammation can be exacerbated when carbohydrate-rich food groups are consumed. Having less inflammation through a carnivore diet plan may result in fewer aches and pains.
- Hormonal Function: Healthy fats are responsible for optimal hormonal function, including testosterone, and diets that are high in healthy fats have been shown to improve testosterone levels.
- Mental Clarity and Energy: Many meat eaters have reported increased focus, energy, and mental clarity while on a carnivore meal plan. Studies have shown that ketones have neuroprotective properties and the brain actually prefers fats for energy over carbohydrates.
Downsides and Risks 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.
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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. 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. 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.
Read also: Troubleshooting Carnivore Diet Diarrhea
Daily Meat Intake on the Carnivore Diet
There isn’t necessarily a one-size-fits-all answer for how much meat to eat per day on carnivore diet, as it will depend on your body weight and goals. While there are technically no hard-and-fast rules about how much meat to eat on carnivore diet, there are general guidelines worth adhering to.
Determining Your Meat Intake
1-2 pounds is a safe estimate, and you can adjust from there. 1 gram of protein per pound of bodyweight tends to translate to 1-2 pounds of meat. Pay attention to when you feel satisfied rather than stuffed, and use that to guide your portions. It’s okay to eat more if you’re feeling genuinely hungry, as your body may need the extra protein and fat. Think about what you do on a daily basis and your unique metabolism, too.
Factors Influencing Meat Intake
- Body Weight: Individuals with higher body weights generally require more protein and calories, thus necessitating a larger meat intake.
- Activity Level: Those with higher activity levels, such as athletes or individuals with physically demanding jobs, require more protein and calories to support muscle recovery and energy expenditure.
- Goals: Whether the goal is weight loss, muscle gain, or overall health maintenance, the amount of meat consumed should align with these objectives.
- Individual Metabolism: Metabolic rates vary among individuals, influencing how efficiently the body processes and utilizes nutrients from meat.
Tips for Determining Adequate Meat Intake
- Listen to Your Body: Pay attention to hunger and satiety cues. Eat when you're hungry and stop when you're satisfied, not stuffed.
- Monitor Energy Levels: Adequate meat intake should provide sustained energy throughout the day. If you experience fatigue or low energy, consider increasing your meat consumption.
- Track Progress: Monitor your weight, body composition, and overall health markers to assess whether your meat intake is supporting your goals.
- Consult a Healthcare Professional: Seek guidance from a registered dietitian or healthcare provider to determine the appropriate meat intake for your individual needs and health status.
Considerations for Meat Quality and Variety
Not all meat is created equal, but you probably already knew that. Prioritize the best meat for carnivore diet - grass-fed or pasture-raised is the way to go. It’s also important that you’re switching it up and not eating the same meats day in, day out. Round out your meals with fatty fish like salmon, sardines, and mackerel.
Meat Quality
- Grass-Fed or Pasture-Raised: Meat from animals raised on grass or pasture tends to be higher in nutrients and healthy fats compared to meat from conventionally raised animals.
- Organic: Opting for organic meat can minimize exposure to antibiotics, hormones, and pesticides.
- Freshness: Choose fresh, high-quality meat from reputable sources to ensure optimal taste and nutritional value.
Meat Variety
- Red Meat: Beef, lamb, and pork are excellent sources of protein, iron, and B vitamins.
- Poultry: Chicken, turkey, and duck offer a leaner protein option with a lower fat content, so you can rely on these if you’re trying to watch your calorie intake.
- Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are beneficial for heart and brain health.
- Organ Meats: Liver, kidney, and heart are packed with essential vitamins and minerals.
Other Foods to Consider on the Carnivore Diet
You know how much meat to eat on carnivore diet, but what else should you be consuming besides meat?
- Eggs: You get a ton of essential nutrients beyond protein, including choline (important for brain health), and fat-soluble vitamins like A, D, and E.
- Bone Broth: Slowly simmered bones release amino acids like glycine and proline that are beneficial for digestion and may help reduce inflammation. Sipping bone broth or using it as a base for cooking adds a comforting, nutrient-dense boost.
- Dairy: Dairy is a great way to get extra calories, flavor, and a dose of calcium and vitamin K2 to support bone health. You’ll also use dairy as one of the primary fats for cooking, as butter is best for most meals.
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