Today’s food options may seem confusing to the average consumer. There's so much variety, which does not always translate to better choices, and an abundance of processed and ultraprocessed foods that are cheap and easy to access but can harm your health. Chronic diseases have substantially increased in recent years, as well. Type 2 diabetes and obesity, for example, have risen about 20% in the last decade, and our diets are likely a major factor. With this in mind, you may be tempted to adopt a more ancestral, back-to-the-basics approach to eating - simply consume meat, and the processing and food additives will all go away. After all, our ancestors were healthier than we are, right? Enter the carnivore diet meal plan - which is pretty much what its name implies, lots of meat products and no carbohydrates. Its popularity is no surprise given recent demand for other diets focused on protein, like keto. But is the carnivore diet too extreme? Does eating only animal products and no carbohydrates come with health risks? And - should we really assess the healthiness of the diet by whether it worked for early humans, who lived a fraction of the current life expectancy?
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. 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.
What is the Carnivore Diet?
The carnivore diet, created by Dr. Shawn Baker, revolves around animal products - especially meat, eggs and a little dairy - as its only component. Following the carnivore diet means no vegetables, grains or any plant-based foods.
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. Shawn Baker, an American orthopedic doctor, is the most well-known proponent of the carnivore diet.
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He cites testimonials from those who follow the carnivore diet as proof that it can treat depression, anxiety, arthritis, obesity, diabetes, and more.
Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products. Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed.
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. The carnivore diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants.
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.
Acceptable Foods
The carnivore diet includes only animal products and excludes all other foods. Specifically, someone on the carnivore diet can eat:
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- Meat: beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, sweatbread, 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.
Restricted Foods
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 a Carnivore Diet
There is some anecdotal evidence, according to its proponents, that the carnivore diet can lead to weight loss and improve metabolism and autoimmune diseases. Baker also has said it can reverse diabetes.
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.
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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. However, you don’t need to cut all carbs from your diet to see results. Other more well studied diets, like the keto diet and low carbohydrate diet, have been shown to decrease weight gain. In the keto diet, high fat foods replace carbohydrates as anergy source and contribute to both satiety and weight loss.
Due to the limited research on the carnivore diet, it is difficult to state the diet’s benefits. They can only be assumed based on the knowledge we have about other diet and macro nutrients.
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. Whether these benefits are lasting, however, is less clear.
Caveats
However, the complete elimination of carbs on the carnivore diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fiber carbs that don’t cause spikes in blood sugar is recommended. Plus, the highly restrictive nature of the carnivore diet makes it difficult to follow long term.
One study promoted by Baker asked followers of the diet to fill out a survey on their eating habits and health. The respondents reported satisfaction and beneficial effects. However, nutrition experts raised concerns about the study’s health claims. For example, the study did not include any way to check the accuracy of the health information submitted by the respondents. The results should be interpreted with caution. What’s more, in 2017 Baker’s medical license was revoked by the New Mexico Medical Board due to concerns about his competency. Baker’s medical license was reinstated in 2019 with a requirement for direct supervision when practicing medicine.
Risks and Downsides 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.
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.
A 2024 analysis found that diets high in saturated fats were associated with increased risk of cardiovascular disease. Further studies find that a high saturated fat intake may also increase inflammation levels.
Lack of Essential Nutrients
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.
The carnivore diet lacks beneficial nutrients, including fiber and plant compounds like antioxidants.
Absence of 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.
Fiber intake is key to better gut health because it feeds good bacteria in the gut. It also prevents constipation, reduces risk of cardiovascular disease, Type 2 diabetes and some cancers, and can assist with weight loss. Not eating enough vegetables can lead to poor gut health and gastrointestinal issues, like constipation.
Overall, following the carnivore diet may harm your gut health.
Unsuitability for Certain 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. Kidney disease often warrants limiting protein in the diet to reduce the incidence of uric acid, which is produced by breaking down many animal products. High uric acid, or, hyperuricemia, can further damage the kidneys.
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.
Individuals with gout. Studies show that a high intake of meat and seafood raises the risk of gout, a condition characterized by painful arthritis due to a buildup of uric acid crystals, typically in toes. Individuals who experience frequent flare-ups of gout are usually prescribed a diet that includes little to no meat or seafood.
Due to its potentially high content of saturated fats and little fiber, the carnivore diet is often discouraged in patients who need a heart-healthy diet.
Maintainability
One of the main risks that comes with following a carnivore diet is that it's highly restrictive and may be difficult to maintain. And if you're using it for weight loss, know that research shows you need to make lasting lifestyle changes to keep the weight off. That means that more balanced diets tend to be better for long-term health. The carnivore diet is difficult to follow long term and does not offer much variety.
Lazy Carnivore Diet Meal Plan Ideas
If considering a carnivore diet meal plan, aim for animal-based foods with the most important nutrients. For example, consider organic dairy, grass-fed beef and pork products, poultry raised without antibiotics, wild fish and shellfish, and pasture-raised eggs.
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
5-Day Sample Meal Plan
The following five-day meal plan is an example of a carnivore diet approach.
Day 1
- Breakfast: 2 eggs, scrambled in butter, with ¼ cup cheddar cheese on top.
- Lunch: 4 turkey breast slices rolled in mozzarella cheese, plus 1 cup of bone broth.
- Dinner: Meatloaf.
Day 2
- Breakfast: 1 cup plain yogurt and 2 hard-boiled eggs.
- Lunch: Turkey burger and 1 cup of bone broth.
- Dinner: Bison steak with a side of sautéed shrimp.
Day 3
- Breakfast: Bacon and eggs.
- Lunch: Soup (1 cup heavy cream and 1.5 cups bone broth with shredded chicken thigh meat in broth).
- Dinner: 6-ounce wild salmon filet, baked or grilled, with 1 cup of bone broth.
Day 4
- Breakfast: 2 fried eggs with 3 links of turkey sausage.
- Lunch: 1 pound ground chicken mixed with cotija cheese.
- Dinner: 3 large meatballs (1 pound of ground beef, 2 eggs, ¼ cup parmesan cheese, salt and pepper) plus 1 cup of bone broth.
Day 5
- Breakfast: 3 slices of turkey bacon and 2 hard-boiled eggs.
- Lunch: Wild salmon and crab burger (1 can wild salmon and 1 can crabmeat mixed with 2 eggs, 2 tablespoons butter, salt and pepper) sautéed with butter and topped with sour cream.
- Dinner: Chicken crust pizza (1 pound of ground chicken, mixed with 1 egg and formed into a round shell, then baked at 375 degrees for about 15 minutes. Take the crust out and top with mozzarella cheese and turkey sausage, then bake another 15 minutes).
Carnivore Diet Snack Ideas:
- Cottage cheese
- Yogurt
- Bacon strips
- Sardines
- Shrimp cocktail
- Cheese sticks
- Jerky (chicken, beef and salmon)
Conclusion
The carnivore diet has many anecdotal advantages, but the scientific data still needs to catch up to the proposed benefits. Since the diet is highly restrictive and cuts out entire food groups, it may not be a viable long-term dietary pattern for many individuals. Additionally, the carnivore diet's has yet to be rigorously tested. It may even increase the risk of cardiovascular disease and Type 2 diabetes due to high intake of meat and low intake of plants. Talk your health care provider about potential risks and benefits before embarking on any diet plan, especially one that is highly restrictive and cuts out entire food groups.
The carnivore diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy. It’s said to aid weight loss and several health issues, but no reliable research backs these claims. What’s more, it’s high in fat, contains no fiber or beneficial plant compounds, and is difficult to maintain long term. Overall, the carnivore diet is unnecessarily restrictive. You should follow a well-rounded diet instead.
Additional Resources
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