Carnivore Diet Guide: Results, Risks, Foods Allowed and Meal Plan

What is the Carnivore Diet?

The carnivore diet, also known as the all-meat diet or zero carb diet, is an extreme diet that involves eating only meat, fish, eggs and minimal dairy. There are no fruits, vegetables, nuts, seeds, grains or legumes allowed on this diet. The carnivore diet has been growing in popularity over the past few years, with proponents claiming it can help with weight loss, autoimmune diseases, mental clarity, and more.

Basic Principles of the Carnivore Diet

Here are the basic principles of the carnivore diet:

• Eat only animal foods like meat, fish, eggs and limited dairy products
• Avoid all plant foods including fruits, vegetables, grains, legumes, nuts and seeds
• Drink water and avoid all other beverages like juice, coffee, tea, alcohol
• Only eat when hungry, no snacking or eating for pleasure
• Focus on fatty cuts of meat and organ meats

On the carnivore diet, meat and animal products will provide all your nutrients. This means you'll be getting protein, fat, vitamins and minerals exclusively from things like beef, chicken, pork, fish, eggs and small amounts of heavy cream or hard cheeses. Since there are zero carbs in the carnivore diet, it's considered a form of extreme low-carb, high-fat dieting.

Claimed Benefits of the Carnivore Diet

There are many claimed benefits to following the carnivore diet, however most lack scientific evidence. Here are some of the reported benefits:

Weight Loss

Many people report losing significant weight on the carnivore diet. Removing carbs and decreasing calorie intake will naturally lead to weight loss in the short term. However, extreme diets like this are not sustainable or healthy over the long term.

Reduced Inflammation

Some people claim the carnivore diet can reduce inflammation associated with conditions like autoimmune diseases, joint pain or obesity. The reasoning is that animal foods are less likely to trigger inflammation compared to plant foods.

Improved Mental Clarity

Lack of carbs may help stabilize blood sugar levels, providing improved mental focus and concentration for some people. However, lack of carbs and fiber long-term can negatively impact gut health and mental function.

Increased Energy

Supporters of the diet report having increased energy levels. This is likely due to consuming high amounts of protein and fat.

Reduced Risk of Chronic Disease

Proponents claim the carnivore diet can reduce risk for diabetes, heart disease and some cancers. However, eliminating all plant foods long-term increases disease risk due to lack of fiber, antioxidants and phytonutrients.

Risks and Concerns with the Carnivore Diet

Despite the hype, there are many concerns with following an all-meat carnivore diet long-term. Here are some of the health risks to be aware of:

Lack of Fiber

Completely eliminating fiber from fruits, vegetables and grains is very risky long-term for gut and heart health. Fiber is vital for digestive regularity, gut microbiome balance and heart health.

Micronutrient Deficiencies

Plant foods provide nearly all the vitamins, minerals, antioxidants and phytonutrients we need. Removing them long-term may lead to deficiencies in nutrients like vitamin C, folate, magnesium and others.

Increased Disease Risk

Studies clearly show that diets rich in plant foods reduce risk for diabetes, heart disease, obesity, cognitive decline and certain cancers. Removing these protective foods increases risk for chronic diseases.

Lack of Variety

The carnivore diet lacks variety, stripping away all the different flavors, textures, aromas and enjoyment of plant foods. This makes it very difficult to sustain long-term.

Digestive Issues

Lack of fiber from plant foods may lead to constipation and other digestive issues. Heavy meats and lack of plants may also feed bad bacteria in the gut microbiome.

Ketosis Side Effects

Since carbs are restricted, the carnivore diet can cause side effects associated with ketosis like headache, fatigue, nausea, bad breath and more in some people.

Increased Cancer Risk

Multiple studies link increased consumption of red and processed meats with higher risk for colorectal cancer and death from heart disease or cancer.

Foods Allowed and Foods to Avoid on Carnivore Diet

Allowed Foods

Here are the foods allowed on the carnivore diet:

• Beef
• Lamb
• Pork
• Chicken
• Turkey
• Fish and shellfish
• Eggs
• Butter or ghee
• Hard cheeses
• Heavy cream
• Bone broth
• Water

Foods to Avoid

Here are the foods not allowed on the carnivore diet:

• Grains including wheat, rice, oats, corn, etc
• Beans and legumes like lentils, chickpeas, peas, etc
• Vegetables of all kinds
• Fruits and berries
• Nuts and seeds
• Plant-based oils
• Refined sugars and artificial sweeteners
• Processed foods
• Sodas, juices and other beverages

Transitioning to the Carnivore Diet

Transitioning to a zero-carb carnivore diet should be done slowly and cautiously to minimize potential issues like digestive upset, headache, fatigue and more. Here are some tips for transitioning:

• Cut out all sugar, grains, legumes, seed oils first
• Slowly reduce starchy vegetables and fruit
• Increase healthy fats from olive oil, avocado, nuts and seeds
• Focus on meat, poultry, fish, eggs and low-carb veggies
• Experiment with fasting between meals
• Slowly eliminate remaining carbs like dairy, veggies and nuts
• Listen to your body and stop if you experience negative symptoms

It can take weeks or longer to fully transition to a strict carnivore diet, depending on your current diet. A more moderate low-carb diet is usually healthier and more sustainable long-term.

Daily Meal Plan on the Carnivore Diet

Here is an example one day meal plan on the carnivore diet:

Breakfast

• 3 eggs cooked in butter or bacon grease
• 4 slices bacon
• 1/2 avocado

Lunch

• 8oz grilled salmon
• Side salad with olive oil and vinegar dressing

Dinner

• 8oz ribeye steak
• Buttered broccoli

Snacks if hungry: cheese sticks, fatty cuts of meat, hard boiled eggs, olives

Beverages: water, unsweetened tea, black coffee (optional)

Carnivore Diet vs Keto Diet: Whats the Difference?

The carnivore and keto diets share some similarities, but also have distinct differences:

Similarities

• Very low carb - usually under 50g net carbs daily
• High fat intake
• Ketogenic - causes body to produce ketones and burn fat for fuel
• Emphasizes high protein foods like meat and eggs

Differences

• Carnivore: Zero carbs, only animal foods allowed
• Keto: Up to 50g net carbs daily, plant foods allowed
• Carnivore: No tracking of macros needed
• Keto: Careful tracking of macros required
• Carnivore: More extreme, not sustainable long-term for most
• Keto: More flexible and realistic long-term

The carnivore diet is more extreme, with no plant foods or carbs allowed. The keto diet is more flexible, allowing for some nutritious carbs from dairy, vegetables, nuts and seeds.

Carnivore Diet Before and After Pictures

Many people report impressive weight loss results on the carnivore diet. However, there are no published studies examining body composition changes on the carnivore diet specifically.

Here are some examples of carnivore diet before and after photos from real people who tried the diet:

[insert example before/after photos]

As these pictures demonstrate, significant fat loss is definitely possible on an all-meat carnivore diet, at least in the short-term. However, the radical nature of the diet makes it difficult to stick with long-term for most people.

Carnivore Diet Before and After Blood Tests

There is little research examining how the carnivore diet affects clinical markers of health and disease risk over time. However, some carnivore dieters get blood tests done before and after switching to the diet and share their results online.

Reported changes include:

• Increased LDL and total cholesterol
• Lower triglycerides
• Lower fasting blood sugar
• Lower hemoglobin A1C
• Elevated liver enzymes
• Lower C-reactive protein (inflammatory marker)

Keep in mind these are anecdotal reports. Long-term studies are needed to determine how an all-meat diet truly impacts heart health, diabetes risk and other disease markers.

Carnivore Diet Success Stories

There are many dramatic carnivore diet success stories shared online. However, these are individual anecdotes and do not constitute scientific evidence.

Here are some examples of successful carnivore diet experiences:

Mikhaila Peterson

Mikhaila Peterson is the daughter of controversial professor Jordan Peterson. She claims the carnivore diet cured her severe arthritis, depression, fatigue and other symptoms. She eats only beef, salt and water.

Amber OHearn

Software engineer Amber OHearn says the carnivore diet resolved her lifelong fatigue, mood issues and migraine headaches. She credits zero carb eating with giving her a new lease on life.

Kelly Hogan

Blogger Kelly Hogan documents her experience losing over 50 pounds on the carnivore diet. She says her cravings, energy levels and mental focus are much improved eating just meat.

Joe Anderson

Bodybuilder Joe Anderson switched to the carnivore diet and reported losing 10 pounds of fat while maintaining his muscle mass. He feels lifting performance improved with reduced inflammation.

While these stories seem impressive, what works for one person long-term may not work for someone else. More impartial research is needed on the carnivore diet.

Criticisms and Problems with the Carnivore Diet

There are many important criticisms and potential issues with following a strict all-meat carnivore diet, including:

• Extremely restrictive and nutritionally unbalanced
• May cause nutrient deficiencies long-term
• Very difficult to adhere to long-term in real world
• May harm gut microbiome diversity
• Unethical concerns regarding environmental impact
• Safety and effectiveness not scientifically proven
• May increase disease risks like diabetes and heart disease

People consider trying the carnivore diet should educate themselves on the risks and consult a healthcare professional first.

Should You Try the Carnivore Diet?

The carnivore diet is an extreme approach that eliminates all plant foods. While rapid weight loss may occur initially, there are many risks to health and sustainability long-term.

Here are some things to consider before trying the carnivore diet:

• Consult your doctor - especially if you have a health condition
• Consider more moderate low-carb or Paleo diet instead
• Ensure you can get all essential nutrients from just meat
• Check for potential nutrient deficiencies with blood work
• Watch out for signs like digestive issues, weakness, dizziness
• Transition slowly and carefully to minimize side effects

Overall the carnivore diet is an extreme fad diet that lacks scientific support. While some people may thrive short-term going carnivore, it carries many health risks and is nearly impossible to stick with forever.

Those looking to lose weight and improve health are better off focusing on whole, minimally processed foods including plenty of vegetables and fruit, along with moderate amounts of lean proteins and healthy fats from meat, fish and nuts.

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.