What Is the Carnivore Diet?
The carnivore diet is a meal plan that includes only animal-based foods. This means people who follow it eat meat, fish, eggs, and sometimes dairy, but they avoid all plant-based foods like vegetables, fruits, grains, nuts, and seeds.
It is considered an extreme version of the low-carb diet and is often compared to the keto diet, but it’s even more restrictive. The idea behind it is simple: eat only animal products and skip everything else.
History of the Carnivore Diet
While the carnivore diet has become popular in recent years, it’s not new. Our ancient ancestors mainly lived on animal foods, especially during the winter when plants were not available. Some traditional groups like the Inuit and Maasai have also followed similar diets for many years.
The modern carnivore diet gained attention thanks to people like Shawn Baker, a former orthopedic surgeon, and others who shared their health improvements after following this way of eating.
What You Can Eat on a Carnivore Diet
Allowed Foods
Here’s what you can eat if you follow the carnivore diet:
- Beef, pork, lamb, and other red meats
- Chicken, turkey, duck
- Fish and seafood like salmon, tuna, and shrimp
- Eggs
- Animal fats like lard or tallow
- Bone broth
- Some dairy (like butter, cream, and cheese) – optional and depends on individual tolerance
- Organ meats like liver, kidney, and heart – highly recommended for nutrients
Foods to Avoid
You should not eat any of the following on a strict carnivore diet:
- Vegetables
- Fruits
- Grains (wheat, rice, oats, etc.)
- Legumes (beans, lentils, peas)
- Sugar and sweets
- Processed snacks and junk food
- Vegetable oils (canola oil, sunflower oil, etc.)
- Beverages like juice, soda, and alcohol
Health Benefits of the Carnivore Diet
Many people who try the carnivore diet say they feel better and experience several health improvements. Here are some of the common benefits people report:
Weight Loss
By cutting out carbs and sugars, many people naturally eat fewer calories and lose weight. Protein also helps you feel full, which can stop overeating.
Better Digestion
Some people with digestive problems, like bloating, gas, or IBS, feel better when they avoid plant-based foods. Meat is easy to digest for many people.
Reduced Inflammation
Many followers of the carnivore diet say their joint pain, skin problems, and other inflammation symptoms get better. This may be due to removing plant compounds or allergens that trigger reactions.
Mental Clarity and Mood
Some report better focus, mood, and mental energy. This might be due to stable blood sugar and avoiding foods that affect the brain.
Autoimmune Relief
People with autoimmune conditions like arthritis, lupus, or psoriasis have seen improvements when switching to an all-meat diet. Removing potential food triggers can help lower inflammation.
Possible Risks and Side Effects
While the carnivore diet has benefits, it’s important to be aware of the downsides too.
Nutrient Deficiencies
If not planned properly, the carnivore diet can lack vitamins C, E, fiber, and other plant nutrients. Eating organ meats can help avoid some deficiencies.
Constipation
Because this diet lacks fiber, constipation is a common early side effect. However, some people adjust over time.
Cholesterol Levels
Eating more fat and cholesterol might raise blood cholesterol in some people. But for many, HDL (good cholesterol) goes up while triglycerides go down, which is positive.
Not for Everyone
This diet is not ideal for pregnant women, children, or those with certain kidney or heart conditions without medical advice.
Who Should Try the Carnivore Diet?
The carnivore diet might work well for:
- People who have tried other diets without success
- Those with food allergies or sensitivities
- People suffering from autoimmune diseases
- Individuals who want to lose weight quickly
- Those looking to control blood sugar or insulin levels
But it’s always best to talk to a doctor or dietitian before starting such a strict diet.
How to Start the Carnivore Diet
Starting this diet may feel hard at first, especially if you’re used to eating carbs. Here are some tips to help you get started:
Plan Your Meals
Make a list of animal foods you enjoy. Try to include a mix of meat, eggs, and fatty cuts to keep it satisfying.
Eat Enough Fat
Don’t just eat lean meat like chicken breast. Your body needs fat for energy since you won’t be eating carbs. Add butter, beef fat, or eat fattier cuts of meat.
Drink Plenty of Water
Stay hydrated, especially in the beginning. Some people also use electrolyte supplements (sodium, magnesium, potassium) to avoid fatigue and cramps.
Listen to Your Body
Eat when you’re hungry, and stop when you’re full. There’s no need to count calories or track macros.
Be Patient
The first few weeks may be tough. You might feel tired or get “keto flu” symptoms. This usually goes away after your body adjusts.
What Does a Day on the Carnivore Diet Look Like?
Here’s an example of a simple day of meals:
Breakfast:
- 3 scrambled eggs cooked in butter
- 3 slices of bacon
Lunch:
- Ribeye steak with salt
- Bone broth
Snack:
- Hard-boiled eggs or beef jerky (no added sugar)
Dinner:
- Grilled salmon or chicken thighs
- Side of liver or organ meat (optional)
Frequently Asked Questions
Is coffee allowed on the carnivore diet?
Strict followers avoid coffee since it comes from a plant. However, some people include it if they tolerate it well.
Can I work out on a carnivore diet?
Yes! Many people continue to exercise or even see better performance. Just make sure you’re eating enough calories and fat.
Is it safe long-term?
There’s not enough research yet to say for sure. Some people have followed it for years without issues, while others cycle in and out or use it short-term.
Carnivore Diet vs. Other Diets
Carnivore vs. Keto
Both are low-carb, but the keto diet includes vegetables, nuts, and dairy, while carnivore allows only animal products.
Carnivore vs. Paleo
Paleo includes meat, fruits, vegetables, and healthy fats. Carnivore is more strict and doesn’t allow any plant-based foods.
Carnivore vs. Vegan
These are total opposites. Vegans eat only plant-based foods, while carnivores eat only animal-based foods.
Tips for Success on the Carnivore Diet
- Start simple: focus on beef, eggs, and salt at first
- Avoid processed meats with additives
- Include organ meats for full nutrition
- Track how you feel: energy, digestion, mood
- Join online communities for support and recipes
Final Thoughts
The carnivore diet is a simple but extreme way of eating that can bring amazing health benefits for some people. It’s not for everyone, but those who try it often report weight loss, clearer skin, better mood, and fewer digestive problems.