The carnivore diet is a highly restrictive dietary approach that centers around the consumption of animal products exclusively. It eliminates all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. This diet stems from the belief that human ancestral populations primarily consumed meat and fish, and that modern high-carbohydrate diets are responsible for the prevalence of chronic diseases today. While proponents claim numerous health benefits, it is essential to approach this diet with caution, considering both its potential advantages and significant drawbacks.
What is the Carnivore Diet?
The carnivore diet, popularized by Dr. Shawn Baker, revolves around the consumption of animal products, especially meat, eggs, and limited dairy. It excludes all plant-based foods, including vegetables, grains, and legumes. The diet is based on 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. It stands in contrast to other low-carb diets, like the keto and paleo diets, which limit but don’t exclude carb intake. The carnivore diet aims for zero carbs.
Allowed Foods
The carnivore diet includes only animal products:
- Meat: Beef, chicken, turkey, lamb, pork, etc. It is emphasized to eat fatty cuts of meat to reach daily energy needs. Grass-fed beef and pork products are preferred.
- Organ Meats: Liver, kidney, sweetbread, tripe, heart, brain. Organ meats such as liver are included to ensure intake of vitamins lacking in other cuts of meat, such as vitamin C.
- Fish: Salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc. Wild fish and shellfish are favored.
- Other Animal Products: Eggs, lard, bone marrow, bone broth, etc. Pasture-raised or omega-3 enriched eggs are encouraged.
- Low-Lactose Dairy (in small amounts): Heavy cream, hard cheese, butter, etc. Organic dairy is often chosen.
- Water: Encouraged for hydration.
- Seasonings: According to some proponents, salt, pepper, and seasonings with no carbs are allowed.
Restricted Foods
All foods that do not come from animals are excluded from the carnivore diet:
- 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.
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Potential Benefits of the Carnivore Diet
While the carnivore diet has gained popularity due to anecdotal evidence and claims of various health benefits, it's important to critically evaluate these claims in light of available research and expert opinions. The diet’s potential benefits can only be assumed based on knowledge about other diets and macronutrients.
Weight Loss
Certain aspects of the carnivore diet may lead to weight loss. High-protein and low-carb diets have been shown to promote weight loss, primarily because protein and fat can help you feel fuller 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. Therefore, following the carnivore diet would likely cause you to feel fuller and eat fewer calories overall, at least in the short term.
Blood Sugar Regulation
The carnivore diet eliminates all sources of sugar, refined grains, and ultra-processed foods, which have been associated with a risk of chronic conditions such as obesity, type 2 diabetes, and mental health challenges. Limiting refined carbs and sugary foods is often recommended to control diabetes. Due to the removal of highly processed carbohydrates, you might see some early benefits such as improved blood pressure, reduced belly fat, and improved cardiovascular health.
Elimination Diet
The carnivore diet can be used as an elimination diet to identify food sensitivities by removing common irritants found in plant foods. Many adopt this approach for its potential elimination diet benefits, aiming to identify sensitivities by removing common irritants found in plant foods.
Downsides and Risks of the Carnivore Diet
Despite the potential benefits, the carnivore diet has significant downsides and risks that should be carefully considered.
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High in Fat, Cholesterol, and Sodium
The carnivore diet consists solely of animal foods, making it high in saturated fat and cholesterol. Saturated fat may raise LDL (bad) cholesterol, which may increase the risk of heart disease. Consuming high amounts of saturated fat may be of concern, as no research has analyzed the health effects of eating animal foods exclusively. Some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium. Eating a lot of these foods 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.
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. Diets 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.
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. Fiber is incredibly important for the proper balance of bacteria in your gut. Suboptimal gut health can lead to a number of issues and may even be linked to colon cancer. 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, which may have a negative effect on the health of your bowels. Overall, following the carnivore diet may harm your gut health.
Not Suitable for Some Populations
The carnivore diet may be especially problematic for certain populations:
- People with Chronic Kidney Disease: Those who need to limit their protein intake should not follow the diet.
- Cholesterol Hyper-Responders: Those who are more sensitive to the cholesterol in foods should be cautious about consuming so many high-cholesterol foods.
- Individuals with Lipid Disorders or Existing Cardiovascular Disease: 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.
- Individuals Trying to Improve Their Microbiome: 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.
- Populations with Special Nutrient Needs: 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.
- People with Anxiety About Food or a History of Disordered Eating: Those who have anxiety about food or a history of disordered eating should not try this diet.
Sustainability
The carnivore diet is difficult to follow long term and does not offer much variety. The restrictive nature of the diet makes it difficult to adhere to long term.
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Sample Carnivore Diet Meal Plan for 5 Days
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
Additional Carnivore Diet Meal Plan Ideas
Here's another five-day meal plan option:
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 Snacks
- Cottage cheese
- Yogurt
- Bacon strips
- Sardines
- Shrimp cocktail
- Cheese sticks
- Jerky (chicken, beef and salmon)
Potential Benefits and Drawbacks of the Carnivore Diet
| Aspect | Potential Benefits | Drawbacks/Risks |
|---|---|---|
| Weight Loss | High protein and fat content can promote satiety and reduce calorie intake. May increase metabolic rate. | Restrictive nature makes it difficult to follow long term. Weight loss may not be sustainable. |
| Blood Sugar | Elimination of sugars and refined carbs may improve blood sugar control. | Complete elimination of carbs is not necessary for diabetes management; wholesome, high-fiber carbs are recommended. |
| Nutrient Intake | Provides essential nutrients found in meat (e.g., B vitamins, iron). Encourages consumption of organ meats for a wider range of nutrients. | Eliminates highly nutritious plant-based foods, potentially leading to deficiencies in vitamins, minerals, fiber, and beneficial plant compounds. |
| Gut Health | Some proponents report reduced bloating and improved digestion due to the elimination of plant fibers. | Lack of fiber can lead to constipation. May increase the risk of gut inflammation due to the production of harmful byproducts from protein digestion. |
| Heart Health | May improve blood pressure and reduce belly fat due to the removal of processed carbs. | High in saturated fat and cholesterol, which may raise LDL (bad) cholesterol and increase the risk of heart disease. Excessive sodium intake from processed meats can lead to high blood pressure and kidney disease. Red and processed meat intake has been linked to higher rates of certain cancers. |
| Suitability | May be suitable for individuals with extensive food allergies to plant-based foods. | Not suitable for people with chronic kidney disease, cholesterol hyper-responders, individuals with lipid disorders or existing cardiovascular disease, pregnant or lactating women, children, and those with anxiety about food or a history of disordered eating. |
| Long-Term Adherence | Simplicity of the diet may make it easy to follow for some. | Highly restrictive and lacks variety, making it difficult to maintain long term. Cravings for other foods are likely to occur. |
| Scientific Evidence | Limited evidence supports the purported health claims. Some anecdotal reports of improvements in BMI, energy, sleep, strength, and mental health. | Lack of controlled studies to verify the health benefits. Survey-based reports are subject to bias and lack independent verification. Some research suggests the diet may increase cardiovascular oxidative stress and inflammation. |
| Macros | High in fat and protein; extremely limited carbohydrates. May promote ketosis. | Does not meet the macronutrient recommendations provided by the Dietary Guidelines for Americans. |
| Practicality | Simple to prepare meals, focusing on meat and meat-derived products. Requires minimal prep work. | May be perceived as boring due to the lack of variety. Requires careful grocery shopping, focusing on meat, poultry, and seafood. |
| Sustainability | May not be a sustainable dietary pattern for many individuals due to its restrictive nature and potential long-term health risks. | Concerns about environmental impact due to high consumption of animal products. |
| Expert Opinion | Some proponents promote the diet based on anecdotal evidence and personal experiences. | Not advocated by dietitians or health professionals due to its restrictive nature and potential for nutritional deficiencies. Concerns about the lack of fiber and the potential negative impacts on heart health and gut health. |
| Cost | Can be budget-friendly by choosing less expensive cuts of meat, buying in bulk, and incorporating eggs as a protein source. | High consumption of meat and animal products can be costly, especially if opting for organic, grass-fed, or wild-caught options. |
| Overall | May provide short-term benefits like weight loss and improved blood sugar control, but lacks long-term sustainability and carries potential health risks. | Not recommended as a long-term dietary pattern due to its restrictive nature, potential for nutrient deficiencies, and lack of scientific support. Consult with a healthcare provider before starting the diet, especially if you have existing health conditions or specific nutrient needs. Prioritize a balanced diet with a variety of nutrient-dense foods. |
Is the Carnivore Diet Healthy?
The carnivore diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy. While it’s claimed to aid weight loss and several health issues, 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.
The carnivore diet eliminates all sources of sugar, as well as refined grains and ultraprocessed foods. Diets high in sugar, refined grains and processed foods have been associated with a risk of chronic conditions such as obesity, Type 2 diabetes and mental health challenges.
Overall, the carnivore diet is unnecessarily restrictive. 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 to 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.