The carnivore diet, an increasingly popular eating plan, centers around consuming primarily animal products. This article delves into the specifics of the carnivore diet, exploring its principles, food choices, potential benefits and drawbacks, and practical meal ideas to make this restrictive diet more manageable and enjoyable.
What is the Carnivore Diet?
The Carnivore Diet is the third and last stage of the Primal Diet, which focuses on animal-based foods. The carnivore diet involves consuming primarily animal-based foods to potentially improve health by addressing root causes of illnesses, such as inflammation, hormonal imbalances, insulin resistance, and high blood sugar levels. It's essentially an all-meat diet, excluding fruits, vegetables, grains, legumes, nuts, and seeds. While it may seem like a recent trend, the concept of a meat-only diet has historical roots, with Scottish military surgeon John Rollo using it to manage diabetes in the late 1700s.
The carnivore diet plan is sort of an evolution of paleo and keto. The carnivore diet meal plan works by eliminating all carbohydrates and forcing your body into a metabolic state called ketosis. This carnivore diet meal plan triggers several physiological changes. First, your insulin levels drop significantly which promotes fat burning and can lead to rapid initial weight loss. Additionally, by eating only animal products, you're consuming high-quality protein and natural fats that promote satiety.
Carnivore vs. Other Low-Carb Diets
It's important to distinguish the carnivore diet from other low-carbohydrate approaches like the low-carb, keto, and ketovore diets.
- Low-Carb Diet: The Low-Carb Diet, which is the first level of the Primal Diet, is for beginners who aim to decrease their carbohydrate consumption and benefit from its health effects, like blood sugar control, more energy, better digestion, etc.
- Keto Diet: The second level of the Primal Diet is known as the Keto Diet. This diet eliminates starchy vegetables and focuses on meat and animal-based foods. As you progress into the low-carb lifestyle, you notice health improvements, in weight loss, insulin resistance, metabolic syndrome, inflammation, brain functions, etc.
- Ketovore Diet: The Ketovore Diet is the line between Keto and Carnivore. It helps you transition to an animal-based lifestyle and eliminate unnecessary food sources, especially plant-based products.
- Carnivore Diet: To maximize the health effects of the low-carb lifestyle, you can gradually transition to the Carnivore Diet, which allows you to consume only animal-based products and eliminate anti-nutrients from plant foods.
The main difference between a Low-Carb, Keto, Ketovore, and Carnivore Diet is the level of carbohydrates we consume and the macronutrient balance.
Read also: Ultimate Meal Guide
What You Can Eat on the Carnivore Diet
To reach these improvements, Carnivore meals should contain high-quality, grass-fed, pasture-raised, and wild-caught meat and seafood. To provide necessary nutrients, vitamins, and minerals, we need the following food sources on the Carnivore Diet.
The carnivore diet focuses on animal products, including:
- Meats: Beef (ribeye, sirloin, brisket, ground beef, steak, roast, ribs), pork (bacon, pork chops, pork ribs, ham, tenderloin, pork belly), lamb (lamb chops, ground lamb, leg of lamb, lamb shoulder), game meats (venison, bison, elk, wild boar), organ meats (liver, heart, kidneys, brain, tongue, sweetbreads, bone marrow).
- Poultry: Chicken (whole chicken, chicken thighs, drumsticks, wings, breasts with skin), turkey (ground turkey, turkey breast, thighs, wings), duck and goose (duck breast, thighs, whole duck, goose), other birds (quail, pheasant, squab).
- Seafood: Fish (salmon, mackerel, sardines, tuna, cod, trout, haddock, halibut), shellfish (shrimp, crab, lobster, clams, oysters, scallops, mussels), other seafood (squid, octopus, roe (fish eggs)).
- Dairy (Optional): Full-fat dairy (cheese - cheddar, gouda, mozzarella, parmesan; cream cheese, heavy cream), butter and ghee, fermented dairy (yogurt - unsweetened, full-fat; kefir - for those following less strict versions of Carnivore).
- Eggs: Chicken eggs, duck eggs, quail eggs (including yolks and whites).
- Fat Sources: Animal fats (tallow - beef fat, lard - pork fat, suet - raw fat from beef or lamb), butter, bone marrow (roasted or raw).
- Beverages Allowed: Water, bone broth. Optional: Black coffee and tea.
Foods to Avoid
Plant-based food sources, including all fruits, vegetables, grains, legumes, nuts, seeds, sugar, and plant-based oils.
Any foods that aren’t animal-based are off the table. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds.
Potential Benefits of the Carnivore Diet
While research is limited, some proponents of the carnivore diet claim the following benefits:
Read also: Healthy Camping Food
- Weight Loss: By eliminating carbohydrates, the body enters ketosis, utilizing fat for energy, potentially leading to weight loss. The high protein and fat content can also promote satiety, reducing overall calorie intake.
- Reduced Inflammation: Some believe that eliminating plant-based foods reduces inflammation by removing potential irritants and anti-nutrients.
- Improved Mental Clarity: Some individuals report increased focus, energy, and mental clarity, possibly due to the neuroprotective properties of ketones.
- Hormonal Balance: Healthy fats are essential for optimal hormonal function, and some studies suggest that high-fat diets may improve testosterone levels.
- Blood Sugar Control: Cutting carbs can help lower blood sugar levels, which may be beneficial for individuals with diabetes.
Potential Risks and Side Effects
The carnivore diet is a very restrictive way of eating. It doesn’t align with the Dietary Guidelines for Americans, which recommends eating fruits, vegetables, and whole grains along with lean protein from animal sources. Cutting out entire food groups could leave you short on the nutrients you need to stay healthy.
The health effects of a carnivore diet meal plan remain controversial among nutrition experts. Most registered dietitians express concern about its long-term sustainability and potential nutrient deficiencies.
The carnivore diet also has potential drawbacks:
- Nutrient Deficiencies: Excluding plant-based foods can lead to deficiencies in essential vitamins, minerals, and fiber. For example, vegetables are sources of fiber, potassium, vitamins A and C, and folate.
- Digestive Issues: The lack of fiber can cause constipation in some individuals, although others report diarrhea due to changes in gut bacteria.
- Increased Cholesterol: Animal-based diets are high in saturated fat, which can raise LDL cholesterol levels, increasing the risk of heart disease.
- Sodium Intake: Processed meats, often consumed on the carnivore diet, are high in salt, potentially raising blood pressure.
- Sustainability: The diet's restrictive nature makes it challenging to maintain long-term, potentially leading to cravings and eventual weight regain.
Practical Tips for Following the Carnivore Diet
- Choose High-Quality Meats: Opt for grass-fed, pasture-raised, or wild-caught options whenever possible, as they tend to be richer in nutrients and offer better flavor.
- Prioritize Fatty Cuts: Fatty cuts of meat like ribeye, pork belly, and salmon are essential for providing adequate fat intake, crucial for energy and satiety on the carnivore diet.
- Include Organ Meats: Organ meats like liver, heart, and kidneys are nutrient powerhouses, offering high amounts of vitamins and minerals that may be lacking in muscle meats alone.
- Vary Cooking Methods: Experiment with different cooking methods like grilling, baking, broiling, roasting, and slow-cooking to add variety and prevent boredom.
- Use Animal Fats for Cooking: Instead of plant-based oils, use butter, ghee, tallow, or lard for cooking.
- Season Generously: Salt, pepper, and carnivore-approved herbs like rosemary and thyme can enhance the taste of your dishes without compromising the diet's principles.
- Prepare in Advance: Cook larger batches of slow-cooked meats and portion them out for the week ahead to save time and ensure you have readily available meals.
Easy Carnivore Diet Meal Ideas
Here are some easy carnivore diet meal ideas for breakfast, lunch, and dinner:
Breakfast
- Scrambled Eggs with Bacon: A classic and simple carnivore breakfast. Cook 4 scrambled eggs cooked in beef tallow or butter and 3 slices of crispy bacon.
- Hard-Boiled Eggs and Sausage: Prepare 3 hard-boiled eggs and 2 sausages.
- Omelet with Cheese: Make an omelet with 4 eggs and melted cheese and 1 sausage.
Lunch
- Pan-Seared Ribeye Steak: Season a 300g ribeye steak with salt and pan-sear it to your desired doneness. Serve with 1 boiled egg.
- Roast Chicken Thighs: Roast 250g of chicken thighs and serve with 50g of chicken liver.
- Grilled Beef Burger Patties: Grill 300g of beef burger patties and top with 1 poached egg.
Dinner
- Grilled Salmon: Grill 200g of salmon and serve with 1 cup of bone broth.
- Grilled Lamb Chops: Grill 350g of lamb chops and serve with 1 small portion of fatty beef bone marrow.
- Pan-Fried Cod: Pan-fry 200g of cod and serve with 1 cup of bone broth.
Snacks
- Beef jerky
- Pork rinds
- Canned sardines
- Cheese cubes
- Hard-boiled eggs
- Cream cheese
Carnivore Diet Recipes
Carnivore Bread Recipes
You may think bread is entirely plant-based, so it must not be included in the Carnivore diet recipes. You’re right, but there are animal-based recipes here to make Carnivore bread, using meat, cheese, pork rinds, etc.
Read also: Delicious Keto Vegetarian Meals
Carnivore Dessert Recipes
Carnivore diet recipes allows many animal-based desserts loved by Carnivore dieters and others. Carnivore desserts typically include eggs, heavy cream, butter, and cheese. Using these recipes, you can make various birthday cakes, cheesecakes, custards, and mousse in a Carnivore-friendly way.
Carnivore Waffles Recipes
Carnivore diet recipes for waffles, or “Chaffles”, are low in carbs and high in fat; hence are an excellent substitute for regular waffles made with flour. Carnivore waffles are super yummy and go well with various dishes throughout the day.
Carnivore Sandwiches Recipes
Carnivore diet recipes for sandwiches can help you make the yummiest foods as they only contain animal-based products, including grilled chicken, beef, pork, or fish. Carnivore sandwiches can have a variety of toppings, like cheese, bacon, and many other animal-based products.
Carnivore Burgers Recipes
Carnivore diet burgers are rich in protein as they include beef, bison, lamb, and other animal-based elements. Most Carnivore diet recipes for burgers do not contain buns, but include cheese and bacon toppings.
Carnivore Omelettes Recipes
Carnivore diet omelettes are easy-to-make dishes rich in protein and fat, with next to no carbohydrates. These animal-based omelettes can include diced ham, bacon, sausage, or cheese; some also add organ meats to their Carnivore diet recipes for omelettes.
Carnivore Casseroles Recipes
Choose a delicious protein source from meat, poultry, and seafood, and add some cheese, cream, butter, and eggs to make a Carnivore-friendly and satisfying casserole. These dishes can make excellent lunches and dinners.
Carnivore Salads Recipes
Carnivore diet recipes for salads do not make any salads you know, as they have no vegetables but include sausages, eggs, chicken, beef, bacon, fish, shrimp and other delicious animal-based ingredients.
Carnivore Muffins Recipes
Yes, you can enjoy muffins using these Carnivore diet recipes, the muffins that are made with animal-based products from pork rinds to ground meat, eggs and cheese. Following these recipes, you can make the best muffins you’ve ever tasted.
Carnivore Stroganoffs Recipes
Carnivore diet recipes for stroganoffs help you make a variation of the classic beef stroganoff made with only animal-based ingredients and do not include any plant-based components. Carnivore stroganoffs contain beef, pork, heavy cream, cheese, etc.
Carnivore Seafood Recipes
Carnivore diet fish dishes are full of protein and healthy fatty acids and usually include a type of fish, such as salmon, tuna, or cod. You can also enjoy Carnivore seafood dishes, including shrimp, crab, lobster, etc., topped with bacon and cheese.
Sample 7-Day Carnivore Diet Meal Plan
Here is a sample 7-day Carnivore Diet meal plan.
Day 1
- Breakfast: 4 scrambled eggs cooked in beef tallow or butter - 3 slices of crispy bacon.
- Lunch: 300g pan-seared ribeye steak with salt - 1 boiled egg
- Dinner: 200g grilled salmon - 1 cup bone broth
- Snacks: Beef jerky - pork rinds
Day 2
- Breakfast: 3 hard-boiled eggs - 2 sausages
- Lunch: 250g roast chicken thighs - 50g chicken liver
- Dinner: 350g grilled lamb chops - 1 small portion of fatty beef bone marrow
- Snacks: 1 slice of cheddar cheese - canned sardines
Day 3
- Breakfast: 2 sunny-side-up eggs cooked in duck fat - 1 slice of pork belly
- Lunch: 300g grilled beef burger patties - 1 poached egg
- Dinner: 200g pan-fried cod - 1 cup bone broth
- Snacks: Pork cracklings - a handful of dried fish
Day 4
- Breakfast: 3 scrambled eggs with shredded cheese - 2 strips of bacon
- Lunch: 250g roasted duck breast - a serving of duck liver pâté
- Dinner: 350g slow-cooked beef brisket - 1 small piece of ox tail
- Snacks: A few slices of smoked salmon - cheese cube
Day 5
- Breakfast: Omelet with 4 eggs and melted cheese - 1 sausage
- Lunch: 300g grilled pork ribs - 1 cup of warm bone broth
- Dinner: 250g pan-seared scallops in butter - 200g roasted chicken wings
- Snacks: Hard-boiled eggs - a slice of cream cheese
Day 6
- Breakfast: 3 fried eggs cooked in lard - 2 pieces of fatty lamb sausage
- Lunch: 300g slow-roasted pork shoulder - a small portion of pork cracklings
- Dinner: 300g grilled salmon - 1 serving of beef liver
- Snacks: Gouda or Parmesan cheese - thin slices of prosciutto
Day 7
- Breakfast: 4 scrambled eggs cooked with beef fat - 3 slices of crispy bacon
- Lunch: 350g pan-fried steak (sirloin) - 1 cup of bone broth
- Dinner: 250g roasted turkey drumstick - 200g beef short ribs
- Snacks: Pork rinds - 1 slice of aged cheese
Is the Carnivore Diet Safe?
This diet probably won’t hurt you if you’re healthy and you go on it for a short period of time. But it’s not recommended. “It’s certainly not a plan that dietitians or health professionals advocate,” says Zelman. “It’s very restrictive. And it concerns me that there’s so little fiber.”
If you want to cut carbohydrates to lose weight, the keto and Paleo diets are slightly better options. They still allow you to eat small amounts of carbs.
Who Shouldn’t Try the Carnivore Diet?
This diet isn’t safe during pregnancy or while breastfeeding because it will leave you short on the nutrients that both you and your growing baby need. If you have kidney disease, the high protein content may be too much for your kidneys to process, Zelman says. Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content. Fad diets are never a good idea for people who have had eating disorders. Such a restrictive diet could trigger unhealthy eating patterns, Zelman says.