The carnivore diet, a highly restrictive eating plan consisting entirely of meat and animal products, has gained popularity for its purported benefits, including weight loss, improved mood, and better blood sugar regulation. However, this diet excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds, raising concerns about its long-term health effects. This article delves into the carnivore diet, examining its potential benefits and downsides, and specifically addressing the role of vegetables in a balanced diet.
What is the Carnivore Diet?
The carnivore diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. Proponents of the diet 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.
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.
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.
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Foods Included in the Carnivore Diet
Specifically, someone on the carnivore diet can eat:
- 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.
Foods Excluded from the Carnivore Diet
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 the Carnivore Diet
Due to the limited research on the carnivore diet, it is difficult to definitively state the diet’s benefits. They can only be assumed based on the knowledge we have about other diets and macro nutrients. 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. Therefore, following the carnivore diet would likely cause you to feel fuller and eat fewer calories overall - at least in the short term.
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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.
- Supports weight loss: The carnivore diet, which eliminates carbohydrates while emphasizing protein and fats, may prompt the body to use dietary and stored body fat as its primary energy source. This metabolic state, known as ketosis, can assist in reducing body fat and may contribute to natural weight loss. This is confirmed by evidence published in Nutrients, which found that individuals who followed an animal-based diet experienced improvements in weight, including reduced overweight and obesity.
- May enhance cognitive function: According to research published in Frontiers in Public Health, protein intake, especially from animal sources such as meat and eggs, has been positively linked to cognitive functions, including memory, attention, and verbal fluency. This supports the idea that protein is essential for brain health and may help prevent cognitive decline in older adults.
- Supports stable energy levels: A carnivorous diet supports daily energy needs primarily through its high fat content, which serves as the body’s primary fuel source, especially in the absence of carbohydrates. Protein-rich animal foods also play a crucial role in preserving lean muscle mass. This is important as muscle tissue contains the highest concentration of mitochondria, which are cellular energy-producing organelles, helping support sustained energy throughout the day.
Potential 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. 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.
- May lack certain micronutrients and beneficial plant compounds: The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals. 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.
- Does not provide 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. Overall, following the carnivore diet may harm your gut health.
- May not be suited for some 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. 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.
- Risk of nutrient deficiencies: Although animal products are rich in certain vitamins and minerals, they lack specific nutrients found primarily in plant-based foods. Over time, this may lead to nutrient deficiencies in vitamin C, magnesium, and certain phytonutrients, which can affect immune defenses, digestive functions, and metabolic balance. As a result, individuals following a carnivore diet may be at increased risk of malnutrition and related health issues such as a weakened immune system, digestive problems, and fatigue.
- Limited fiber intake: The carnivore diet eliminates all dietary fiber due to the avoidance of fruits, vegetables, and legumes. While fiber isn’t classified as an essential nutrient, it contributes to digestive regularity, gut microbiome balance, and satiety. The absence of fiber may affect bowel movements or gut comfort, particularly for those whose digestive systems are accustomed to a fiber-rich diet.
- Difficult to sustain long-term: The restrictive nature of the carnivore diet can make it hard to follow consistently. Social situations, food variety, and personal preferences may all pose challenges. For many carnivore dieters, maintaining this way of eating over time requires significant planning, preparation, and motivation. In addition, people with certain medical conditions, such as heart disease, diabetes, or high blood pressure, should consult their healthcare provider before starting the carnivore diet, as its low fiber content may not align with their specific health needs.
The Role of Vegetables
The carnivore diet excludes all vegetables, which raises significant concerns about nutrient deficiencies. Vegetables are a vital source of essential vitamins, minerals, fiber, and beneficial plant compounds that are crucial for maintaining optimal health.
- Vitamins and Minerals: Vegetables are rich in vitamins A and C, potassium, folate and other essential nutrients necessary for various bodily functions, including immune function, vision, and cell growth.
- Fiber: Vegetables are a primary source of dietary fiber, which promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome. Fiber also helps regulate blood sugar levels and can lower cholesterol.
- Antioxidants and Phytonutrients: Vegetables contain antioxidants and phytonutrients, which protect the body against cell damage from free radicals, reducing the risk of chronic diseases like heart disease, cancer, and Alzheimer's disease.
Excluding vegetables from the diet can lead to deficiencies in these essential nutrients, potentially resulting in various health problems over time.
Modified Approaches to the Carnivore Diet
Many individuals modify the strict carnivore approach into a more practical version that prioritizes animal-based nutrition. For example, some incorporate low-irritant plant foods, such as herbs, olives, or fermented vegetables. This allows for added flavor, micronutrient variety, and better digestion for individuals who may not tolerate fiber-heavy plants. Others follow a minimalist version like the “lion diet,” which consists solely of ruminant meat, animal fat, salt, and water. This ultra-simple approach appeals to those who want to eliminate all dietary variables and observe how their body responds. Additionally, dairy-based variations include full-fat cheeses, butter, and yogurt, which contribute to calcium intake and can assist in satiety and gut comfort if well-tolerated.
Read also: Vegetables for a Low-Residue Diet
Sample Carnivore Diet Menu
The carnivore diet is difficult to follow long term and does not offer much variety. 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