The carnivore diet, often called the "all-meat diet," stands in stark contrast to strict veganism. It's an animal-based eating plan that shares similarities with the ketogenic diet, emphasizing high fat and moderate protein intake while drastically minimizing carbohydrates. Both diets aim to shift the body's primary fuel source from carbohydrates to fat, inducing a metabolic state known as ketosis. In ketosis, the body burns fat for energy instead of carbs, potentially leading to weight loss.
Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results.
Understanding 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. 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. While other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake, 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.
Foods Allowed on the Carnivore Diet
The carnivore diet includes only animal products and excludes all other foods. Specifically, someone on the carnivore diet can eat:
Read also: The Carnivore Diet: An Autoimmune Solution?
- 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.
Detailed Carnivore Diet Food List
The carnivore diet gives you a list of allowed foods to help with grocery shopping. It includes:
- Beef: Brisket, chuck roast, ground beef, steaks like New York strip, ribeye, skirt, porterhouse, and T-bone.
- Chicken and pork: Chicken breast, thighs, drumsticks, and wings, rotisserie chicken, pork butt, pork chops, bacon, pork ribs, pork shoulder.
- Lamb: Lamb chops, lamb shanks, ground lamb.
- Seafood: Fish like salmon, trout, and mackerel, clams, crabs, mussels, oysters, scallops, shrimp, lobster.
- Organ meats: Liver, kidneys, tongue, oxtail, heart, feet, cheeks.
Foods to Eat in Limited Amounts
- Cheese
- Eggs
- Heavy cream
- Milk
- Yogurt
- Bacon
- Sausage
- Cured meats
Foods to Avoid on 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 definitively state its benefits. They can only be assumed based on the knowledge we have about other diets and macro nutrients. 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.
Read also: The Carnivore Diet's Impact on Sleep
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.
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 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. It's important to remember that there is very little research to support the carnivore diet’s potential benefits and safety.
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.
Read also: Troubleshooting Carnivore Diet Diarrhea
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.
Other Potential Concerns
- No fiber: One of the major downsides of carnivore is that there is no fiber in this diet. Fiber helps regulate digestion and provides a food source for beneficial gut bacteria.
- Nutrient imbalances: By removing plant foods, Carnivore removes some key sources of certain nutrients and - over time - could lead to nutrient deficiencies.
- Stress and hormone balance: Particularly in women, strict carbohydrate restriction may negatively impact hormone balance - which could increase your body’s physiological stress load and affect your menstrual cycle.
- Increased low-density lipoprotein (LDL) cholesterol: Some people on carnivore have reported that it significantly increased their LDL cholesterol, which could indicate greater heart disease risk (though LDL-C levels alone aren’t always a sufficient predictor of cardiovascular disease risk).
Sample Carnivore Diet 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
Carnivore Diet Recipes
Here are a few recipes based on the carnivore diet:
- Scrambled eggs with turkey: Cut 1/2 pound turkey breast into small pieces. Cook in a skillet until browned. Whisk three large eggs in a bowl with salt and pepper to taste. Move the turkey to one side of the skillet and pour the eggs onto the other side. Scramble the eggs and mix them with the turkey until the mixture is cooked through.
- Salmon patties: Cook three slices of turkey bacon and crumble. Mix bacon, two cans of salmon, 1 teaspoon of salt, and two whisked eggs in a bowl. Add 1/2 teaspoon of dill. Form into burger-sized patties. Cook in butter until browned.
- Carnivore chicken casserole: Put 1 pound of cubed rotisserie chicken into a food processor and process until chopped very fine. Add 8 ounces of cream cheese, 1 cup of sour cream, and 1 cup of shredded cheddar cheese. Process until fully combined. Add 1 tablespoon of taco or Cajun seasoning and mix again. Put the mixture into a baking dish and bake at 350 F for about 45 minutes
Carnivore Diet Snacks
If you get hungry and want a snack, here are some ideas:
- Cheese sticks
- Hard-boiled eggs
- Salmon jerky
- Sardines
- Skinless chicken wings
Practical Tips for Following a Carnivore Diet
- Stock your pantry, fridge, and freezer: Be sure that you have plenty of meat, eggs, bone broth, salt, and carnivore-friendly cooking fat on hand.
- Remove Temptations: If you live alone or live with others who are doing carnivore, it’s a great idea to get rid of non-carnivore foods so they don’t present a temptation.
- Plan your meals: Carnivore will require plenty of advance planning, especially if you work outside of the home or are planning dinners out.
- Consider supplements: There are some supplements that you may want to consider including in your Carnivore diet, like vitamin C, vitamin D, electrolytes, and collagen.
- Include skin, organs, and bone broth.
- Use salt liberally: Carnivore is a ketogenic diet, so - like keto - you’ll need more electrolytes like sodium.
The Carnivore Keto Meal Plan
The keto meal plan for the carnivore diet takes a zero-carb approach, focusing exclusively on animal-based foods. It includes a range of meats, fish, eggs, and certain dairy products, all aligning with ketogenic goals. This plan is for those who want to explore the extremes of a ketogenic diet through a carnivorous lens. It’s about enjoying the simplicity and satiety of meat-based meals.
Grocery List
- Meats
- Fish & seafood
- Dairy & eggs
- Full-fat Greek yogurt (unsweetened)
- Spices & sauces