Complete Guide to the Carnivore Diet: Benefits, Risks, and Foods

What Is the Carnivore Diet?

The carnivore diet, also known as the all-meat diet or carnivory, is an eating pattern that involves eating only animal foods and avoiding all plant foods. It was popularized in recent years by Dr. Shawn Baker, a former orthopedic surgeon, as well as other health influencers.

On the carnivore diet, the only foods allowed are:

• Meat: beef, lamb, pork, chicken, turkey, organ meats like liver
• Fish: salmon, trout, tuna, sardines, shellfish
• Eggs
• Dairy: cheese, butter, heavy whipping cream

All fruits, vegetables, grains, legumes, nuts, seeds, and plant-based foods are eliminated on this diet. Proponents claim that this restrictive approach can improve gut health, decrease inflammation, aid weight loss, and reduce symptoms of autoimmune disorders.

Potential Benefits

There are a few ways in which following a carnivore diet may potentially benefit health:

• May promote weight loss - Since the diet is very low in carbohydrates and rich in protein, it may help some people lose weight.
• Eliminates common food intolerances - By removing grains, dairy, legumes, and other common allergens, it could improve symptoms in those with food intolerances.
• Reduces inflammation - Plant foods like grains, legumes, and seed oils may contribute to inflammation in some people. The carnivore diet eliminates these foods.
• Improves heart health - Research shows saturated fats in meat may not negatively impact heart health as previously believed.

Potential Downsides

However, there are also many potential downsides of following a carnivore diet, including:

• Nutrient deficiencies - It lacks many important vitamins, minerals, and antioxidants found in plants.
• Lack of gut-healthy fiber - Fiber from fruits, veggies, grains, and legumes is excluded.
• High in saturated fat - High intakes are associated with heart disease and some cancers.
• May worsen kidney problems - People with chronic kidney disease are advised to limit protein.

Overall, most health professionals advise against following the carnivore diet due to concerns over its highly restrictive nature, lack of research on its long-term effects, and potential nutritional imbalances.

Carnivore Diet Food List

Here is a detailed overview of the foods allowed on the carnivore diet:

Meat and Poultry

Fresh or frozen beef, lamb, pork, chicken, and turkey are staples in the carnivore diet. While lean cuts are preferred by some, others opt for fattier cuts to get adequate calories.

Some examples of carnivore diet approved meats include:

• Beef steak
• Ground beef or lamb
• Pork chops
• Bacon
• Chicken thighs and breast
• Turkey breast
• Veal
• Goat
• Game meat like venison, bison, elk, etc.

Organ Meats

Organ meats like liver, kidney, heart and others are encouraged as they are nutritionally dense. For example, beef liver is loaded with vitamin A, B vitamins, copper, iron and other minerals.

Some commonly consumed organ meats on a carnivore diet include:

• Beef, chicken or lamb liver
• Kidneys
• Heart
• Tongue
• Sweetbreads
• Bone marrow
• Brain

Fish and Seafood

Fatty fish like salmon, sardines, mackerel and herring are excellent sources of omega-3 fatty acids. Shellfish provide vitamins and minerals like vitamin B12, selenium, zinc and iron.

Here are some fish and seafood choices on a carnivore diet:

• Salmon
• Anchovies
• Sardines
• Trout
• Mahi mahi
• Herring
• Oysters
• Mussels
• Shrimp
• Crab
• Lobster
• Clams

Eggs

Eggs from chickens, ducks or quail are permitted. They are an excellent source of protein and nutrients like selenium, vitamin A, B vitamins and choline.

Here are some ways eggs can be prepared on the carnivore diet:

• Fried eggs
• Scrambled eggs
• Poached eggs
• Hard boiled eggs
• Omelets

Dairy Products

Dairy like cheese and butter derived from cow or goat milk is allowed on the carnivore diet. Those that tolerate dairy well can include:

• Butter
• Ghee
• Hard cheeses like cheddar, Swiss, parmesan, etc.
• Soft cheese like cottage cheese, goat cheese
• Plain Greek yogurt
• Heavy whipping cream
• Sour cream

Beverages

Plain water is the primary beverage on the all-meat diet. Other allowed drinks include:

• Bone broth
• Plain tea or coffee
• Unsweetened almond milk
• Dairy milk

Fats and Oils

Additional fat sources like butter, tallow or duck fat can be consumed liberally on a carnivore diet. Some other oil options include:

• Olive oil
• Coconut oil
• Avocado oil
• Bacon grease
• Lard

Herbs, Spices and Condiments

Herbs, spices, salt, vinegar and other zero-carb condiments can be used to add flavor to carnivore diet meals:

• Salt
• Black pepper
• Garlic powder
• Mustard
• Hot sauce
• Apple cider vinegar

Sample Menu

Here is a sample one day menu on the carnivore diet:

Breakfast

• Bacon and eggs
• Greek yogurt mixed with heavy cream, cocoa powder and stevia
• Bulletproof coffee made with butter and MCT oil

Lunch

• Tuna salad made with olive oil mayo
• Beef burger patty
• Soft boiled eggs

Dinner

• 6-8 oz grilled salmon
• Sautéed spinach cooked in olive oil and garlic
• Side salad with oil and vinegar dressing

Snacks

• Turkey roll-ups with cheese
• Hard boiled eggs
• Beef jerky
• Celery sticks with almond butter

Tips for Success on the Carnivore Diet

Here are some tips to help make following a carnivore diet easier and more sustainable:

• Choose fatty cuts of meat and eat the fat too - This will help you meet your calorie needs.
• Include organ meats like liver regularly - They are a nutritional powerhouse.
• Opt for grass-fed and pasture-raised meat when possible.
• Eat salted food or drink bone broth to replenish sodium.
• Consider taking supplements like vitamin C, magnesium or potassium.
• Experiment with herbs, spices, mustards and vinegars to add flavor.
• Join online communities for meal ideas and support.

Potential Concerns

It's understandable to have some concerns about trying an extreme diet like the carnivore diet. Here are a few things to keep in mind:

• Consult with your healthcare provider before starting, especially if you have a health condition.
• Drink adequate water every day to stay hydrated.
• Monitor for symptoms like fatigue, weakness, decreased exercise tolerance or heart palpitations as potential signs of nutrient deficiencies.
• Introduce new foods one at a time and watch for food intolerances.
• Transition slowly over several weeks to allow your body to adjust.
• Avoid overcooking meat to maximize nutrient retention.

The carnivore diet is a highly restrictive eating pattern that may not be appropriate or safe for everyone. Work with a knowledgeable healthcare provider to determine if trying it makes sense for you.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.