The carnivore diet, an elimination diet centered around the consumption of animal products, has gained traction in recent years. This article delves into the specifics of the carnivore diet, providing a detailed food list, exploring quantity guidelines, and addressing common questions.
Introduction to the Carnivore Diet
The carnivore diet involves consuming primarily animal foods and products. This approach excludes all plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. The carnivore diet plan is simple: focus on meal recipes and snacks. You only eat animal foods and products. Everything else is restricted.
Origins and Popularity
The all-meat diet has been on an upward trajectory since Dr. Shawn Baker appeared on the Joe Rogan Experience in 2017. This way of eating gained popularity after former orthopedic surgeon Shawn Baker, MD, released his book, The Carnivore Diet, in 2019. An endorsement from comedian and podcast host Joe Rogan gave the diet even more exposure.
Rationale Behind the Diet
Some theorize that plant foods are not required to live. In fact, carbohydrates - which are abundant in plants - are the only non-essential macronutrient. 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.
Variations of the Carnivore Diet
The Carnivore Diet food pyramid pictured above is fit for those following the Carnivore Diet's standard variation. Of the three variations, hardcore carnivore is the most strict, while keto-carnivore is the most lenient. We've found that most people tend to fall somewhere between standard and keto-carnivore.
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Food List for the Carnivore Diet
The list of approved foods is short because it only includes animal products. A true carnivore diet food list, not keto-lite, includes animal foods only.
Meats
You can eat red meat like steak, burgers, and chuck roast. Chicken, lamb, and pork are also ok. Focus on fatty cuts of grass-fed meat, wild-caught fish, and pastured eggs.
- 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
Just like meat, aim for the fattiest fish you can purchase.
- Fish like salmon, trout, and mackerel
- Clams
- Crabs
- Mussels
- Oysters
- Scallops
- Shrimp
- Lobster
Organ Meats
And if you like organ meats such as liver and oxtail, feel free to eat them too.
- Liver
- Kidneys
- Tongue
- Oxtail
- Heart
- Feet
- Cheeks
Other Animal Products
- Eggs are OK in small amounts.
- Lard
- Bone marrow
- Bone broth
Dairy Products
This diet does allow cheese, as well as other dairy foods like milk and yogurt. You’re supposed to limit these foods, though, because of their effects on inflammation. As you can see, we've separated the dairy products into two categories: Low-lactose and high-lactose. This is because lactose (aka milk sugar) is just that, the sugar in milk. So, to truly be following the Carnivore Diet, you need to, at the very least, avoid high-lactose dairy products.
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- Cheese
- Heavy cream
- Milk
- Yogurt
Cooking Fats & Seasonings
To cook your foods, you’ll use butter, fat tallow, or ghee (a type of clarified butter). Seasonings are about the only part of the diet that allows some variety.
- Butter
- Tallow
- Ghee
- Salt and pepper; chili paste, cumin, paprika, and garlic are usually fine if you’re not going ultra-strict.
Beverages
Water is the only beverage allowed on the carnivore diet. The carnivore diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants.
Foods to Avoid on the Carnivore Diet
Every plant food is benched: fruits, vegetables, grains, legumes, nuts, seeds, and anything built from them.
- 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.
Quantities and Macronutrient Ratios
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. You’ll live in the meat, poultry, and seafood sections-this is a true carnivore diet food list, not keto-lite.
Protein Intake
1 gram of protein per pound of bodyweight tends to translate to 1-2 pounds of meat. Protein is supposed to be good for you, but too much of a good thing can definitely be a problem in this case. Some of the most telltale signs of overconsuming meat are low energy, difficulty staying in ketosis, digestive issues, and even a constant feeling of hunger.
Read also: Optimizing Fat Intake for Keto Success
Meat Consumption
So, how much meat should I eat on carnivore diet on average? 1-2 pounds is a safe estimate, and you can adjust from there. You can reverse engineer how much meat to eat on carnivore diet from there. 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.
Fat Intake
Most 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. They’re also high in saturated and monounsaturated fats, providing steady energy and satiety.
Adjusting Quantities
The carnivore diet plans may offer little guidance regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire. It will all depend on your bodyweight, your goals, and the other animal-based foods you’re eating.
Potential Benefits of the Carnivore Diet
One primary reason for this elimination diet's continued adoption is the growing number of testimonials. From weight loss and reduced cravings to improved sleep and mood, the positive reviews are seemingly endless.
Weight Loss
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. People chasing carnivore diet weight loss often report fewer cravings (protein is filling), steadier energy, and easier “I’m not hungry” windows.
Blood Sugar Control
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. Many participants with diabetes reported being able to reduce or eliminate their medication.
Other Reported Benefits
You’ll hear promises about less inflammation, better blood sugar, even mental clarity. In one big self-report survey, lots of folks with diabetes said they could dial back meds or even stop them, and overall people felt pretty happy with the carnivore diet routine.
Potential Risks and Side Effects
Claims vs. evidence (keep it real). There’s plenty of anecdote, not much high-quality long-term data.
Nutrient Deficiencies
The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals. Cut entire food groups and you risk gaps in vitamins and minerals-think fiber, potassium, vitamins A and C, folate.
High Cholesterol and Saturated Fat Intake
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.
Lack of Fiber
Thus, the carnivore diet contains no fiber, which may lead to constipation as a side effect. Not enough fiber can clog things up, but paradoxically some newbies report diarrhea on a high-fat, high-protein, zero-carb routine because the gut microbiome shifts hard.
Kidney Issues
If you have kidney disease, the high protein content may be too much for your kidneys to process, Zelman says.
Not Suitable for Certain Populations
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. Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content.
Other Common Complaints
Other common complaints: headaches, nausea, low energy in the early weeks.
Sample Carnivore Diet Menu
A typical carnivore diet menu might look like this:
- Breakfast: Eggs and bacon
- Lunch: Burger patties
- Dinner: Salmon
Five-Day Sample 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
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