The carnivore diet, a restrictive eating plan centered around animal products, has gained popularity for its potential weight loss and health benefits. Many people who are interested in transforming their health for the better through this restrictive diet, wonder about the inclusion of eggs in this regimen. You’ll also quickly discover that the diet can get a bit bland. Eating meat for breakfast, lunch, and dinner may support a healthier lifestyle, but it can drive you crazy. So, can you eat eggs on the carnivore diet, and if so, how many should you consume? This article explores the role of eggs in the carnivore diet, their nutritional benefits, and how to incorporate them into your meal plan.
Understanding the Carnivore Diet
At its core, this diet focuses exclusively on animal-based foods, eliminating the typical variety of plant-based items found in most diets. The carnivore diet emphasizes the consumption of meat, fish, poultry, eggs, and limited dairy, while excluding all plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. This diet's appeal lies in its simplicity and the purported health benefits reported by its adherents, ranging from improved digestive health to increased energy levels and mental clarity.
Can You Eat Eggs on a Carnivore Diet?
The answer is a resounding yes! Eggs are not only allowed but also highly recommended on the carnivore diet. The truth is that eggs are actually highly recommended for this diet. Despite being an animal product, eggs are compatible with the low-carb, high-fat nature of the Carnivore diet and can be used as an energy source for Carnivore dieters.
Nutritional Benefits of Eggs
Eggs are a powerhouse of nutrition, offering a wide range of essential nutrients that can support overall health. Key nutrients found in eggs include Vitamin D, B12, selenium, and choline. Importantly, eggs contain all nine essential amino acids, making them a complete protein source.
Here's a closer look at the nutritional benefits of eggs:
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- Complete Protein: Eggs provide all nine essential amino acids, making them a complete protein source. The egg protein is of the highest quality compared to other plant-based or animal-based foods. Eggs provide nine essential amino acids and have high ranks in other metrics, such as protein efficiency ratio, biological value, net protein utilization, and digestibility.
- Vitamins and Minerals: Eggs are rich in Vitamin D, B12, selenium, and choline, all of which play crucial roles in maintaining various bodily functions.
- Heart Health: A 2017 study by Qin et al. on 500,000 Chinese adults indicated that those eating eggs every day experienced a 14% lower risk of major cardiac problems, 11% lower risk of CVD, 12% lower risk of ischemic heart disease, and 18% lower risk of CVD death.
- Brain Health: A 2009 study by Zeisel and Costa suggested that the Choline found in eggs immensely affects human metabolism, from cell structure to neurotransmitter synthesis. Also, Choline deficiency can cause liver disease, atherosclerosis, and even neurological disorders.
- Overall Health: A 2023 study by Myers and Ruxton showed that eggs are a nutritious food source, contain various health benefits, and must be consumed more than what is currently consumed by European populations.
How Many Eggs Can You Eat on a Carnivore Diet?
Determining the right number of eggs to consume daily on the carnivore diet can vary based on individual needs and goals. There isn't a certain limit on the number of eggs you can consume daily on a Carnivore diet, as the number depends on your individual preferences, dietary goals, your body’s reaction, age, sex, activity level, and overall dietary intake.
Here are some factors to consider when determining your egg intake:
- Personal Preference: First, ask yourself how many eggs you want to eat a day. Do you truly enjoy this food? If so, there is no reason to limit yourself - you can eat eggs daily in a quantity that aligns with your nutritional needs!
- Nutritional Needs: You should also consider your goals and nutritional needs. For carnivore diet weight loss or specific health conditions, the number of eggs can be adjusted. More eggs can support muscle gain, while fewer may be better for weight loss.
- General Guidelines: In general, though, many on the carnivore diet consume between 2 to 6 eggs daily as part of their meal plan. However, two eggs per day are enough for an average person to receive the necessary daily nutrients. But to ensure the best number, you can consult a healthcare professional and get personalized guidance.
Choosing the Best Eggs for the Carnivore Diet
When it comes to including carnivore diet eggs, the quality and variety you choose can make a significant difference. There are so many different classifications for eggs these days it can get overwhelming trying to decipher which are truly the best. As long as the eggs are fresh, organic, naturally raised, and high-quality, they are great for your dietary consumption.
Here are some egg options to consider:
- Free-Range or Pasture-Raised: These eggs come from chickens that have been raised in more natural environments. A survey conducted by Mother Earth News in 2007 compared USDA caged eggs with the eggs from 14 flocks of pasture-raised egg producers and found that pasture-raised eggs provided 700% more beta carotene, 1/3 less cholesterol, 2/3 more vitamin A, 200% more omega-3 fatty acids, and 300% more vitamin E. Another study by Kuhn et al. in 2013 suggested that pasture-raised eggs provide more vitamin D.
- Duck Eggs: Richer and larger than chicken eggs, duck eggs are an excellent choice for those looking for a higher fat content.
- Quail Eggs: These small eggs are a delicacy in many cultures. While you won’t find these at your local grocery store, the farmers market is a great place to look.
Creative Ways to Eat Eggs on the Carnivore Diet
There’s nothing wrong with a basic, boring scrambled egg or boiled egg when you’re in a rush. But, how can you eat eggs on carnivore diet in a way that keeps them exciting? Luckily, there are numerous ways to cook eggs, including hard boiling, soft boiling, scrambling, frying, poaching, and even eating them raw.
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Here are some creative ways to incorporate eggs into your carnivore diet:
- Steak and Eggs: A classic combination that never gets old.
- Boiled or Deviled Eggs: Boil eggs to your preferred level of doneness.
- Egg Muffins with Meat Fillings: Whisk eggs and pour them into a muffin tin, adding cooked ground beef, diced bacon, or other meats.
- Omelettes or Scrambled Eggs with Meat: Beat eggs and cook them as an omelette or scrambled eggs.
- Baked Avocado and Egg: Halve an avocado, remove the pit, and crack an egg into each half. Season and bake until the egg sets.
- Egg Wraps: Make thin omelettes or fried eggs and use them as wraps.
- Egg-Stuffed Meatballs: Prepare your favorite meatball mixture, and encase a hard-boiled egg in each meatball before cooking.
- Egg Yolk Omelette: Use only egg yolks to create a rich and creamy omelette.
- Carnivore Diet Egg Salad: Chop boiled eggs and mix with homemade mayo or softened butter.
Don’t be afraid to get creative with carnivore seasoning to add some spice and zest to your meals, either. The more enticing you can make your diet the more likely you are to stick to it and reap all the benefits carnivore has to offer.
Potential Concerns and Considerations
While eggs are generally well-tolerated and beneficial, there are a few considerations to be aware of.
- Allergies: Some individuals may be allergic to eggs.
- Cholesterol: But, the biggest concern is in regards to cholesterol, which eggs are high in. Eggs, as with most animal products, don’t affect blood cholesterol levels in a negative manner. On the contrary, they can actually increase levels of the “good” cholesterol - improving your overall health profile.
- Raw Eggs: Raw vs. However, they can carry salmonella - a risk dramatically decreasing with proper cooking. An article according to the FDA says that consuming raw eggs can be risky due to the potential for salmonella contamination.
Pickled Eggs on a Carnivore Diet
Generally, yes, you can eat pickled eggs on a Carnivore diet, as they are hard-boiled eggs preserved in a solution of vinegar, salt, and spices. As long as the pickling solution doesn't contain any non-Carnivorous ingredients (such as sugar or high-carb vegetables), pickled eggs are generally acceptable on a Carnivore diet.
Is the Carnivore Diet Safe and Effective?
It's important to approach this diet with a nuanced understanding of your nutritional needs, as it represents a significant departure from conventional dietary guidelines. A typical carnivore diet menu might look like this:
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- Breakfast: Eggs and bacon
- Lunch: Burger patties
- Dinner: Salmon
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
If you get hungry and want a snack, here are some ideas:
- Cheese sticks
- Hard-boiled eggs
- Salmon jerky
- Sardines
- Skinless chicken wings
Like many other fad diets, the carnivore diet is nothing more than a quick fix. The diet is restrictive and unsustainable, and there's little evidence to support the benefits it claims to promote. What’s more, it can lead to nutritional deficiencies. If you’re healthy, it’s probably OK to try this diet, as long as you don’t stay on it for more than a week to 10 days. Lower the saturated fat by choosing leaner cuts of protein like skinless chicken instead of fattier steaks, lamb, and ground beef. Include seafood for the omega-3 fatty acids. And take vitamin, mineral, and fiber supplements to fill in the nutritional gaps created from the food groups you aren't eating on the diet. Be wary of any fad diet that’s promoted by non-health experts.
Potential Benefits
The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. Yet Baker only links to “success stories,” not medical research, to confirm these benefits.It’s hard to know if or how this diet might improve health, since there’s been very little research on the subject. One study surveyed more than 2,000 people who said they’d followed a carnivore diet for nine to 20 months. People in the study reported improvements like:
- Lower body mass index (BMI)
- More energy
- Better sleep
- More strength and endurance
- Improved memory and focus
Most people with diabetes in the study were able to lower the dose of their diabetes medicine or go off it entirely. Overall, they said they were happy with this way of eating. One problem with this study was that the researchers didn’t know exactly what people ate. They also didn’t measure their nutrient levels or check their health. They based their results on survey answers alone. The authors say we need more research to better understand the carnivore diet.
Potential Risks and Side Effects
The carnivore diet doesn’t align with the Dietary Guidelines for Americans, which recommends that adults get 45% to 65% of their daily calories from carbohydrates. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals. For example, vegetables are sources of fiber, potassium, vitamins A and C, and folate. Not getting enough fiber from your diet could cause constipation. Interestingly, people who have tried this diet reported the opposite side effect: diarrhea. A high-fat, high-protein diet may cause loose poop because it changes the balance of good and bad bacteria in the gut. People who eat this way also complain of headaches, nausea, and a lack of energy. Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure.While this diet can probably help you lose weight, it also can lead to nutrient deficiencies and is not sustainable, says Kathleen Zelman, MPH, a registered dietitian nutritionist. “You just can’t stay on it very long.” The carnivore diet is too restrictive - and too boring - to follow long-term. Eventually food cravings are going to kick in. “You’re going to want a sandwich. You’re going to want a piece of whole-grain bread. And you’re going to want to have some cereal, some fruit, or a salad,” she says.
Who Should Avoid 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.