Currently, there are no controlled studies to substantiate claims that the carnivore diet can effectively resolve various health issues. This diet is deficient in essential nutrients, particularly fiber and beneficial plant compounds such as antioxidants, which are crucial for overall health. Additionally, it may pose health risks for certain individuals. The carnivore diet is characterized by an exclusive intake of meat and animal-derived products, completely omitting all other types of food.

Proponents argue that it can facilitate weight loss, improve mood, and help regulate blood sugar levels, among other potential health benefits. However, the diet's highly restrictive nature raises concerns about its long-term viability and overall health implications. Furthermore, there is no scientific evidence to support these claimed benefits.

By excluding all foods except for meat and animal products, the carnivore diet is notably low in vitamin C and folate, lacks fiber, and can be challenging to adhere to over time. It is advisable to pursue a more balanced diet that includes a variety of food groups.

This article provides an overview of the carnivore diet, detailing its components, its potential role in weight loss, and a discussion of its advantages and disadvantages.

Understanding the Carnivore Diet

The carnivore diet is an extremely restrictive dietary plan that comprises solely meat, fish, and other animal-based foods such as eggs and select dairy products. This diet eliminates all other food groups, which include fruits, vegetables, legumes, grains, nuts, and seeds. Furthermore, advocates of the carnivore diet often suggest minimizing or avoiding dairy items, allowing only those that are low in lactose—such as butter and hard cheeses—to be consumed.

Originating from a controversial perspective, this diet is based on the idea that early human ancestors primarily consumed meat and fish, positing that high-carbohydrate diets contribute to the rising prevalence of chronic illnesses in modern society. In contrast to other popular low-carb diets like the keto and paleo diets that restrict but do not eliminate carbohydrate intake, the carnivore diet targets a complete absence of carbohydrates.

Among its most notable advocates is Shawn Baker, an orthopedic doctor from the U.S., who passionately promotes this diet. Baker points to numerous testimonials from followers of the carnivore diet as evidence of its potential to alleviate conditions such as depression, anxiety, arthritis, obesity, diabetes, and more. However, it's important to note that no controlled research studies have thoroughly investigated the impacts of the carnivore diet.

A survey conducted by Baker encouraged participants following this diet to report on their eating habits and health status. While many respondents claimed satisfaction and positive effects, nutrition specialists have raised concerns regarding the validity of the health claims made in the survey. For instance, the study lacked mechanisms to verify the accuracy of the health information provided by participants, leading experts to advise caution in interpreting the results. Additionally, it's worth mentioning that in 2017, Baker had his medical license revoked by the New Mexico Medical Board due to concerns over his professional competency; however, his license was reinstated in 2019 with stipulations for direct supervision during medical practice.

Embracing the Carnivore Diet

To successfully adopt the carnivore diet, one must completely remove all plant-based foods from their meals and focus solely on consuming meat, fish, eggs, and limited portions of low-lactose dairy items.

Recommended foods include a variety of meats such as beef, chicken, pork, lamb, turkey, and organ meats like liver, along with fish such as salmon, sardines, and white fish. Additionally, small servings of heavy cream and hard cheese are permissible. Fats like butter, lard, and nutrient-rich bone marrow are also included in the diet.

Advocates of the carnivore diet stress the importance of selecting fatty cuts of meat to fulfill daily energy requirements and incorporating organ meats to ensure adequate intake of essential vitamins, particularly those that are deficient in regular muscle cuts, such as vitamin C. This dietary approach promotes staying hydrated with water and nourishing bone broth while discouraging the consumption of plant-based beverages like tea and coffee.

While carnivore diet plans often provide minimal direction on calorie consumption, portion sizes, or the frequency of meals and snacks, many supporters endorse eating according to personal hunger cues.

Foods to Consider on the Carnivore Diet

The carnivore diet is a unique eating plan that focuses exclusively on animal-based products while entirely eliminating plant foods from the diet.

Individuals following the carnivore diet can enjoy a variety of options, including:

• Meat: beef, chicken, turkey, lamb, pork, and more.
• Organ meats: Liver, kidney, sweetbreads, tripe, heart, and brain.
• Fish: salmon, mackerel, sardines, crab, lobster, tilapia, and herring, among others.
• Other animal products: eggs, lard, bone marrow, and nourishing bone broth.
• Low-lactose dairy (in moderation): heavy cream, hard cheese, and butter.
• Water: an essential component for hydration.

Proponents of this diet often state that basic seasonings like salt, pepper, and carb-free spices are permissible. While some individuals may opt to include yogurt, milk, and soft cheese, these items are generally avoided due to their carbohydrate content.

Foods to Avoid

The carnivore diet exclusively permits items derived from animal sources, thereby excluding all plant-based foods. Adhering strictly to this diet means avoiding a range of food categories, which include:

• Vegetables: Such as broccoli (hari gobhi), cauliflower (phool gobhi), potatoes (alu), green beans (hara bean), and peppers (shimla mirch).
• Fruits: Including apples (seb), berries, bananas (kela), kiwis, oranges (santra), and more.
• High-Lactose Dairy: This category covers milk, yogurt, and soft cheeses like ricotta.
• Legumes: Such as beans, lentils (masoor), and chickpeas (chana).
• Nuts and Seeds: Including almonds (badam), pumpkin seeds (kaddu ke beej), sunflower seeds, and pistachios (pista).
• Grains: This encompasses rice, wheat, bread, quinoa, pasta, and other grain-based products.
• Alcohol: Such as beer, wine, and various liquors.
• Sugars: Including table sugar, maple syrup, and brown sugar.
• Beverages Other Than Water: This includes soda, coffee, tea, fruit juices, and similar drinks.

Although certain individuals may choose to include some of these items in their diets, a true carnivore diet strictly prohibits them.

Can it assist in weight loss?

Several elements of the carnivore diet may contribute to weight loss. Research indicates that diets high in protein and low in carbohydrates can facilitate weight reduction. This is largely due to the fact that both protein and fat promote feelings of fullness after meals, which may lead to a decrease in overall calorie consumption and subsequent weight loss. Additionally, protein has the potential to boost your metabolic rate, thereby increasing the calories burned. As a result, adhering to the carnivore diet is likely to make you feel satiated and consume fewer calories overall, at least during the initial phase.

Advantages of the Carnivore Diet

Given the limited scientific research surrounding the carnivore diet, pinpointing its specific advantages remains challenging. However, potential benefits can be inferred based on our understanding of various diets and macronutrients.

For example, the carnivore diet's strict exclusion of carbohydrates leads to the removal of items such as cookies, cakes, candies, sodas, and pastries—foods that are typically high in carbs. These high-carb treats often lack essential nutrients while being calorie-dense, and therefore, should be restricted in a nutritious and balanced eating plan.

Additionally, sugary foods can pose significant issues for individuals managing diabetes, as they can lead to rapid spikes in blood glucose levels. In fact, health professionals frequently advocate for the reduction of refined carbohydrates and sugary items as a strategy for effective diabetes management. By eliminating processed carbohydrates, individuals on the carnivore diet may initially experience benefits like lower blood pressure, decreased abdominal fat, and enhanced cardiovascular health. Nevertheless, the sustainability of these improvements over time remains uncertain.

It's important to note that completely cutting out carbohydrates is not essential or advisable for effective diabetes control. Instead, consuming moderate portions of nutritious, high-fiber carbohydrates that do not trigger blood sugar spikes is a more beneficial approach.

Challenges of Following a Carnivore Diet

The carnivore diet is characterized by its extreme restriction of food choices, leading to various potential challenges and downsides.

Rich in Fats, Cholesterol, and Sodium

As this diet comprises exclusively of animal-based foods, it tends to be significantly high in saturated fats and cholesterol levels. While saturated fat can elevate LDL (bad) cholesterol, potentially heightening the risk of cardiovascular diseases, recent studies indicate that the correlation between saturated fat consumption and heart disease might not be as definitive as once thought.

Despite this, the elevated intake of saturated fat associated with the carnivore diet remains a concern. Currently, there is a lack of research examining the health impacts of consuming animal products exclusively. Thus, the long-term effects of such high fat and cholesterol intake are still largely unknown.

In addition, many processed meats, particularly bacon and breakfast sausages, are notorious for their sodium content. A diet rich in these meats could lead to excessive sodium consumption, which is linked to an increased risk of hypertension, kidney issues, and several other adverse health outcomes. Moreover, higher consumption of red and processed meats has been correlated with elevated rates of certain cancers, including colon and rectal cancer.

Possible Deficiencies in Micronutrients and Plant Compounds

By excluding a variety of nutrient-dense foods like fruits, vegetables, legumes, and whole grains, the carnivore diet may lack essential vitamins and minerals. Although meat provides valuable micronutrients, it should not be the sole focus of one’s diet. Adhering to such a restrictive eating pattern could lead to shortcomings in some nutrients while contributing to an excess of others.

Furthermore, diets abundant in plant-based foods are often associated with a lower risk of chronic conditions such as heart disease, various cancers, Alzheimer’s disease, and type 2 diabetes. This benefit is attributed not only to the high levels of vitamins, minerals, and fiber in plant foods but also to their rich array of beneficial compounds and antioxidants. The absence of these plant-based components in the carnivore diet raises concerns about its long-term health advantages.

Lacks Dietary Fiber

Fiber, a vital non-digestible carbohydrate that supports gut health and promotes regular bowel movements, is exclusively found in plant sources. Consequently, the carnivore diet is devoid of fiber, which may result in constipation as a common side effect.

Moreover, fiber plays a crucial role in maintaining a healthy balance of gut bacteria. Insufficient gut health can lead to various issues, potentially increasing the risk of colon cancer. Studies have shown that high-protein, low-carb diets might elevate the risk of gut inflammation, as the digestion of large protein quantities can produce harmful byproducts in the intestines, negatively impacting bowel health.

Not Suitable for Certain Groups

This diet might pose particular challenges for specific populations. For instance, individuals with chronic kidney disease, who must monitor their protein intake, should avoid this dietary approach.

Additionally, those who are particularly sensitive to dietary cholesterol, known as cholesterol hyper-responders, should exercise caution when consuming such high-cholesterol foods. Furthermore, populations with unique nutritional requirements, such as children and pregnant or nursing women, may struggle to meet their needs while adhering to the carnivore diet.

Finally, individuals with food-related anxiety or a history of disordered eating are advised against attempting this dietary regimen.

Sample Menu for the Carnivore Diet

While the carnivore diet can present challenges for long-term adherence due to its limited variety, it offers unique opportunities for those looking to explore a meat-based regimen. Below is a five-day sample menu designed for individuals following this dietary approach:

Day 1

• Breakfast: scrambled eggs, crispy bacon, and canned sardines
• Lunch: grilled turkey burger patty, smoked salmon jerky, and tender beef tips
• Dinner: succulent filet mignon, sweet crab, and rich chicken liver
• Snacks: a modest portion of Parmesan cheese, savory jerky

Day 2

• Breakfast: plump shrimp, scrambled eggs, and a small glass of heavy cream
• Lunch: juicy strip steak, canned tuna, and flavorful beef jerky
• Dinner: grilled lamb chops, tender scallops, and nutrient-rich beef liver
• Snacks: a small portion of hard Cheddar cheese and warm bone broth

Day 3

• Breakfast: fried eggs, seared salmon, and spicy turkey sausage
• Lunch: sweetbreads, juicy pork chops, and rich mackerel
• Dinner: turkey burger patty, a small serving of Parmesan cheese, and creamy bone marrow
• Snacks: hard-boiled eggs and succulent shrimp

Day 4

• Breakfast: grilled trout, shredded chicken, and crispy bacon
• Lunch: flavorful beef meatballs, a small amount of Cheddar cheese, and smoked salmon jerky
• Dinner: crab cooked in lard, paired with filet mignon
• Snacks: canned sardines and beef jerky

Day 5

• Breakfast: scrambled eggs, chicken and turkey sausage links
• Lunch: roasted lamb, chicken liver, and grilled pork chop
• Dinner: flank steak, scallops cooked in butter, and a small glass of heavy cream
• Snacks: warm bone broth and turkey jerky

The Bottom Line

The carnivore diet is notably restrictive, comprising solely of meat, fish, eggs, and minimal amounts of low-lactose dairy products. This approach is claimed to support weight loss and address various health concerns; however, there is a lack of solid research to substantiate these assertions. Furthermore, the diet is high in fats, devoid of fiber and essential plant compounds, making it challenging to adhere to over extended periods. In summary, the carnivore diet imposes unnecessary limitations. A more balanced eating pattern that includes a diverse range of nutritious foods is not only more sustainable but is also likely to provide you with a broader array of health benefits.