What is the Carnivore Diet?
The carnivore diet, also sometimes called the zero carb diet or all-meat diet, is an eating plan that involves consuming only animal foods like meat, fish, eggs, and dairy. Followers of this diet avoid carbohydrates and plant-based foods entirely, sticking only to protein from animal sources. There is no official carnivore diet, but common food choices include:
- Beef
- Lamb
- Chicken
- Turkey
- Pork
- Fish
- Eggs
- Butter or ghee
- Hard cheeses
- Cream
Foods like breads, pastas, rice, fruits, vegetables, legumes, nuts, seeds, alcohol, sweets, juices, and even water are excluded on the strict carnivore diet. Some variations may allow small amounts of seasonings, tea, coffee, or bone broth.
Origins of the All-Meat Diet
Eating only meat and animal products has been practiced by various groups throughout history, often for survival necessity. But the modern carnivore diet trend emerged in recent years within low-carb and paleo diet circles.
In 2010, orthopedic surgeon Dr. Shawn Baker began advocating an all-meat diet. He published testimonials claiming the diet improved his health and athletic performance. Dr. Baker's promotion of the diet helped spur interest.
The diet was also popularized by Canadian psychologist Jordan Peterson and his daughter Mikhaila, who said eating only beef, lamb, chicken, fish, eggs and butter helped alleviate Mikahila's autoimmune symptoms and severe arthritis. Their dramatic testimonials further increased interest in the carnivore diet.
Potential Benefits
According to anecdotal reports, potential benefits of the carnivore diet may include:
- Weight loss - Due to high protein and elimination of carbs.
- Reduced inflammation - For conditions like rheumatoid arthritis.
- Improved mental clarity - From ketosis and stable blood sugar.
- Increased energy - From consuming calorie-dense meat.
- Improved cholesterol - Increased HDL and lower triglycerides reported.
However, these benefits lack scientific research and likely vary widely based on the individual.
Criticisms and Health Concerns
Many health experts have expressed concerns about potential nutrient deficiencies and safety issues with long-term carnivore diets, including:
- May lack key micronutrients - Like vitamin C, vitamin K, magnesium, potassium, and fiber.
- Cardiovascular risks - From high saturated fat intake.
- Kidney problems - Strain from high protein load.
- Nutritional imbalance - Missing phytonutrients only found in plants.
- Microbiome disruption - From lack of plant fiber.
- Constipation - Common side effect from little fiber.
- Bad breath and body odor - Due to animal protein metabolism.
Nutrition experts emphasize a balanced whole foods diet with plenty of plants is optimal for most people. Very restrictive diets should only be followed short-term and with medical guidance.
What Do You Eat on a Carnivore Diet?
Understanding what foods are included and excluded on the carnivore diet is important for those considering trying this restrictive regimen.
Allowed Foods
All animal-derived foods are allowed on the carnivore diet. Primary meats include:
- Beef - Steaks, roasts, ground beef, etc. Fatty cuts encouraged.
- Pork - Chops, sausage, bacon, ham, etc.
- Lamb - Chops, leg of lamb, etc.
- Poultry - Chicken, turkey, duck, etc. Skin-on encouraged.
- Fish - Salmon, tuna, trout, shellfish, etc. Fattier fish preferred.
- Eggs - Chicken, duck, etc. Yolk included.
Dairy products are also allowed, including:
- Butter and ghee - Preferred cooking fats on carnivore diet.
- Hard cheeses - Cheddar, parmesan, etc. Aged, low-lactose varieties.
- Soft cheeses - Limit due to higher carbs.
- Cream and sour cream - Adds fat.
- Yogurt - Plain full-fat yogurt preferred.
In addition, bone broth, gelatin, and small amounts of spices or seasonings are usually allowed.
Foods to Avoid
All foods besides animal products must be avoided, including:
- Grains - Wheat, rice, oats, corn, barley, etc.
- Breads and pasta
- Beans and legumes
- Fruits - All fruits.
- Vegetables - All vegetables.
- Nuts and seeds
- Plant-based oils - Olive oil, avocado oil, etc.
- Sweets - Honey, maple syrup, sugar, etc.
- Beverages - Juices, soft drinks, alcohol.
- Water - Some carnivore protocols avoid drinking water.
As you can see, the carnivore diet eliminates all plant foods and derivatives. Even black coffee and tea are discouraged by some carnivore followers due to negligible plant compounds.
Sample Meal Plan
Here is a sample one day meal plan for someone following a strict carnivore diet:
Breakfast
- 3 eggs cooked in butter
- 4 bacon strips
- 1 oz cheddar cheese
Lunch
- 8 oz salmon fillet
- 1 cup roasted Brussels sprouts
- 2 tbsp olive oil
- 1 oz feta cheese
Dinner
- 6 oz ribeye steak
- Butter to cook steak
- Side salad with 2 tbsp ranch dressing
Snacks may include items like jerky, hard-boiled eggs, cheese, and leftover meat. Bone broth is a popular carnivore diet drink choice.
Transitioning to the Carnivore Diet
When undertaking such an extreme diet change, gradually easing into it can help minimize potential side effects and difficulties in adhering to the regimen. Here are some tips for transitioning to the carnivore diet:
- Cut sweets, grains, high-carb foods first
- Then reduce fruits and starchy vegetables
- Limit dairy initially if sensitive
- Focus meals around fatty meats, eggs, fish
- Stay well-hydrated, supplement electrolytes if needed
- Expect an adjustment period of weeks to months
Pay attention to how you feel as your body adapts to the carnivore diet. Be patient, make small adjustments as needed, and consult a doctor regularly while transitioning.
Recipes
To support the all-meat carnivore diet, get creative with preparing different animal protein-based dishes. Here are some carnivore diet recipes to try:
Carnivore Diet Breakfast Ideas
- Bacon and egg cups
- Steak and eggs with cheese
- Smoked salmon and scrambled eggs
- Chorizo with fried eggs
Carnivore Diet Lunch/Dinner Recipes
- Roast beef roll-ups
- Meatza - Pizza with chicken crust
- Bunless bacon cheeseburgers
- Taco bowls with ground beef
- Zoodle Bolognese with meat sauce
Carnivore Diet Snacks
- Beef jerky
- Hard-boiled eggs
- Cheese crisps
- Pork rinds
- Deli meats and cheese roll-ups
Search for carnivore recipes online or get creative with your own meat-based dishes!
Making the Carnivore Diet More Sustainable
One major criticism of the all-meat carnivore diet is its environmental impact. But there are ways to make this diet more sustainable:
- Choose grass-fed, pasture-raised meat
- Incorporate game meats like bison, elk, venison
- Eat organ meats like liver which use the whole animal
- Purchase locally-raised meat when possible
- Limit intake of beef and lamb which have higher emissions
- Reduce food waste by using leftovers
Consider sustainability practices to reduce the carnivore diet's footprint - while still adhering to its meat-only rules.
Is the Carnivore Diet Healthy Long-Term?
More research is needed on the long-term health implications of an all-meat carnivore diet. Potential disadvantages include:
- Nutrient deficiencies long-term
- Increased risk of heart disease, cancer
- Kidney problems
- Microbiome imbalance
- Lack of phytonutrients from plants
- High cost of meat-only diet
Nutrition experts recommend incorporating plenty of plant foods for optimal health. The carnivore diet eliminates all of these. Most consider this diet unsafe and unsustainable for long periods.
Who Should Avoid the Carnivore Diet
The carnivore diet may be riskiest for certain populations. Those who should generally avoid it include:
- Those with kidney disease or diabetes
- People prone to heart disease or cancer
- Children or pregnant women
- Anyone with nutrient deficiencies
- Those taking certain medications
- People with disordered eating tendencies
Consult your doctor before attempting this extreme diet, especially if you have any underlying health conditions.
The Bottom Line
The carnivore diet involves eating only meat and animal products, eliminating carbs and plant foods entirely. Some people report benefits like weight loss or reduced inflammation. But it is an extreme diet lacking research support and comes with many health risks. Most experts do not recommend following the carnivore diet long-term.
While short term results may be positive for some, transition slowly and consult your doctor to decide if a meat-exclusive diet could be safe 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.
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