Everything You Need to Know About the Carnivore Diet Plan

An In-Depth Look at the Carnivore Diet

The carnivore diet has become an increasingly popular eating pattern in recent years. This extreme diet involves eliminating all plant foods and deriving 100% of calories from animal foods like meat, fish, eggs and dairy. Proponents claim that this diet can lead to various health benefits like weight loss, reduced inflammation and improved mental clarity.

But is consuming only animal products truly healthy or sustainable long-term? This article takes an in-depth look at the carnivore diet, its proposed benefits, downsides, approved foods and more.

What is the Carnivore Diet?

The carnivore diet, also sometimes called the all-meat diet or carnivory, is a nutrition plan that involves eating only animal products and eliminating all plant foods. Meat, fish, eggs, dairy products and animal fats like lard or tallow are all allowed.

People on the carnivore diet avoid consuming any carbohydrates, fiber, fruits, vegetables, legumes, nuts and seeds. Processed foods and artificial sweeteners are also off limits. Water, tea and coffee are the only acceptable beverages.

The carnivore diet stems from the controversial believed that human ancestral populations subsisted primarily on animal foods. However, most anthropologists disagree and state that early humans consumed plant foods in addition to meat.

This diet was popularized by Dr. Shawn Baker, an orthopedic surgeon, as well as Loren Cordain, the creator of the paleo diet. Its also often used therapeutically for certain conditions like autoimmune disorders.

Foods Allowed on the Carnivore Diet

The carnivore diet only includes animal-derived products. This includes:

• Meat: Beef, chicken, pork, lamb, etc.
• Fish and seafood
• Eggs
• Dairy products: Milk, cheese, yogurt, etc.
• Animal fats: Lard, tallow, duck fat, etc.
• Bone broth
• Organs meats like liver

People following this diet dont consume any carbohydrate-containing foods, including:

• Fruits
• Vegetables
• Grains
• Legumes
• Tubers like potatoes
• Nuts and seeds
• Plant-based oils
• Sugar
• Artificial sweeteners

Although beans and legumes are high in protein, they are plant-based foods and therefore not allowed. Alcohol and coffee products with milk or sweeteners are also typically avoided.

Sample Meal Plan

A sample day on the carnivore diet may look something like this:

• Breakfast: Eggs and bacon
• Lunch: Burger patties with cheese
• Dinner: Steak with butter
• Snacks: Full-fat yogurt, jerky sticks
• Beverages: Water, unsweetened coffee or tea

Some people carefully track macros and aim for a specific ratio of protein, fat and carbs on this diet. However, as carbs are entirely eliminated, most focus simply on eating fatty cuts of meat until full.

Potential Benefits

A small number of anecdotal reports and animal studies have found several potential carnivore diet benefits:

May Aid Weight Loss

Like other low-carb diets, restricting carbs while increasing protein and fat intake may help reduce appetite and increase weight loss (1).

One six-week study in 17 obese men and women found that following a high-protein, carnivore-like diet led to significant decreases in body weight (-5.2 pounds) and body fat (-3.9 pounds) (2).

Other animal research shows that diets high in protein and low in carbs may also help protect against diet-induced obesity (3).

Could Reduce Inflammation

Following a carnivore diet may decrease several markers of inflammation, according to anecdotal reports.

Inflammation is a normal immune response but chronic inflammation has been linked to conditions like heart disease, diabetes, cancer and autoimmune disorders (4).

Some people report reductions in inflammatory markers like C-reactive protein (CRP) and decreases in joint pain and swelling. However, more research is needed.

May Improve Blood Sugar Control

The carnivore diet is nearly carb-free, aside from a small amount of carbs found naturally in dairy. As a result, this diet may help stabilize blood sugar levels.

One study had 10 people with type 2 diabetes follow a carnivore diet for two weeks. Average blood sugar dropped from 152 to 124 mg/dL approaching normal levels and hemoglobin A1c decreased from 7.6% to 6.3% (5).

Could Alleviate Autoimmune Symptoms

The carnivore diet is often used by those with autoimmune disorders like celiac disease, rheumatoid arthritis and lupus.

Some people claim that eating just meat allows the gut to heal, decreases disease activity and alleviates symptoms of autoimmunity. However, research is lacking.

Potential Downsides

Despite anecdotal reports of benefits, there are several drawbacks associated with the carnivore diet.

Lacks Essential Nutrients

The carnivore diet is entirely devoid of fruits, vegetables, legumes, nuts and seeds. These foods supply fiber, antioxidants and a wide array of vitamins, minerals and antioxidants.

Following a strictly carnivore diet can increase your risk of nutrient deficiencies over time, including:

• Vitamin A
• Vitamin C
• Vitamin K1
• Vitamin E
• Folate
• Magnesium
• Potassium

Eliminating all plant foods also means missing out on beneficial plant compounds like polyphenols, flavonoids and anthocyanins.

May Cause Constipation

The carnivore diet contains no fiber whatsoever. In fact, even eliminating high-fiber fruits, veggies and grains may lead to constipation in some people (6).

Fiber moves through the digestive tract undigested, adding bulk to stools while feeding the beneficial bacteria in your gut (7). Both are important factors in preventing constipation.

Long-Term Effects are Unknown

Because most research on the carnivore diet is limited to anecdotes and animal studies, the long-term effects of following an all-meat diet in humans remain unknown.

Some health experts warn that eating high amounts of red meat and saturated fat may increase the risk of heart disease and certain types of cancer (8).

However, other experts argue that plant foods also harbor antinutrients like lectins and phytic acid, which could potentially cause harm over time for some people.

More comprehensive studies on humans are needed to determine the long-term safety and efficacy of the carnivore diet.

Difficult to Sustain Long-Term

The carnivore diet eliminates several major food groups and requires abstaining from many social activities involving food. This level of restriction can be difficult to adhere to long-term.

Boredom with food options, social isolation and constantly feeling deprived are just a few issues that many run into when following this diet.

Foods to Eat

Here are some of the best carnivore diet food choices:

Beef

Beef is rich in protein, iron, zinc, creatine and vitamin B12. Choose fattier cuts like ribeye, ground beef or steak to meet your fat needs.

Pork

Pork provides B vitamins as well as selenium, niacin and vitamin B12. Opt for fattier cuts like pork belly or bacon.

Poultry

Chicken and turkey supply B vitamins like niacin and B6 in addition to selenium and proteins. Select darker cuts and eat the skin to increase the fat content.

Fish

Fatty fish like salmon and mackerel are loaded with anti-inflammatory omega-3 fatty acids, as well as important micronutrients like potassium, selenium and vitamins A and D.

Eggs

Eggs are high in protein and nutrients like selenium, vitamin A, B12, choline and antioxidants like lutein and zeaxanthin.

Butter and Ghee

Butter and ghee are sources of short-chain and medium-chain fatty acids. Plus, they contain fat-soluble vitamins like A, E, D and K2.

Bone Broth

Bone broth contains collagen, gelatin, trace minerals and amino acids like glycine and proline. Its highly nutritious and may benefit gut and joint health.

Foods to Avoid

Here are some foods to avoid on the carnivore diet:

• Grains: Wheat, rice, oats, corn, etc.
• Legumes: Beans, lentils, peas, peanuts
• Fruits: Apples, bananas, oranges, etc.
• Vegetables: Broccoli, spinach, potatoes, etc.
• Nuts and seeds
• Plant oils: Olive oil, avocado oil, vegetable oils
• Added sugars and artificial sweeteners
• Processed foods
• Alcohol

As you can see, the carnivore diet food list is extremely limited and primarily comprises meat, fish, eggs and dairy. All other foods, especially those derived from plants, are off-limits.

Tips for Following the Carnivore Diet

Here are some tips to help you successfully follow the carnivore diet:

• Eat when hungry and until satisfied to meet your individual needs.
• Consume plenty of salt and drink water to prevent electrolyte imbalance.
• Opt for fattier cuts of meat and eat the skin/fat on poultry.
• Consider eating organ meats like liver once or twice per week.
• Get plenty of omega-3s from fatty fish or fish oil supplements.
• Use cooking methods like baking, grilling, sous vide or slow cooking.
• Experiment with herbs, spices and seasonings to add flavor.
• Pay close attention to your vitamin and mineral intake.

Be sure to also work with your healthcare provider, especially if you have an underlying health condition or experience any adverse symptoms.

Should You Try the Carnivore Diet?

The carnivore diet is a highly restrictive eating pattern that eliminates all plant foods and derives 100% of calories from animal products.

It may cause short-term weight loss and improvements in blood sugar, inflammation and autoimmune disease symptoms in some people.

However, it lacks many essential vitamins and minerals and its long-term effects are unknown.

Overall, the risks of this diet likely outweigh any potential benefits for most people. Following a well-rounded diet with plenty of veggies, fruits, nuts, seeds, proteins and healthy fats is a healthier choice for most.

Be sure to talk to your healthcare provider before making dramatic changes to your diet to ensure it meets your individual needs.

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.