The Carnivore Diet: Everything You Need To Know Before Trying It
The Carnivore Diet has gained significant attention in recent years as a unique dietary approach that focuses on consuming exclusively animal-based products, with names like Carnivore MD and Liver King offering both scientific and anecdotal reasons to try a meat based diet.
Not quite as popular as taking an ice bath, but the carnivore diet has sparked debates about its potential benefits, risks, and suitability for different individuals and is largely an elimination or restrictive way of eating that limits food types to mostly animal based, depending on the level of strictness applied.
In this comprehensive article, we will delve into the Carnivore Diet, exploring its definition, potential health benefits, individuals who should avoid it, how to incorporate it into your lifestyle, common mistakes to avoid, potential risks, frequently asked questions, reputable sources for advice, and a comparison with other popular diets like the Ketogenic, Vegan, and Mediterranean diets.
What is the Carnivore Diet
Simply put, The Carnivore Diet is a dietary pattern that emphasises the consumption of animal products while excluding most plant-based foods. It typically includes meat (both red and white), fish, poultry, organ meats, eggs, and limited amounts of dairy products. The diet eliminates carbohydrates, including grains, fruits, vegetables, legumes, and other plant-based sources of nutrition, with the main argument being that plants contain protective self-defence chemicals and toxins that can negatively affect human health.
The Carnivore Diet advocates argue that humans have evolved to thrive on animal products and claim that it can lead to various health benefits. However, it is important to note that this diet is highly restrictive and lacks strong scientific consensus on its long-term safety and efficacy, much like the vegan diet.
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Potential Health Benefits of the Carnivore Diet
Proponents of the Carnivore Diet claim several potential health benefits, although scientific research in this area is limited. Some of the proposed benefits include improved weight management, increased energy levels, reduced inflammation, improved mental clarity, better digestion, and potential therapeutic effects on certain health conditions such as autoimmune diseases. However, it is important to note that much of the available evidence is anecdotal, and more rigorous research is needed to support these claims.
In a recent 2021 study on the carnivore diet, participants reported few adverse reactions and many benefits including improvements in overall satisfaction, wellbeing and improvements in various health conditions. Some of the benefits reported on using the carnivore diet include weight loss, reduced autoimmune and inflammatory markers as well as improved wellbeing and mental health.
Weight Loss
The Carnivore Diet's restriction of carbohydrates may lead to initial weight loss due to reduced calorie intake and changes in metabolic processes. However, long-term weight management depends on factors such as overall calorie balance, individual metabolism, and adherence to the diet.
Reduced Inflammation
Some individuals report reduced inflammation while following the Carnivore Diet. This may be attributed to the elimination of potential inflammatory triggers found in certain plant-based foods, such as gluten, lectins, or phytates. However, scientific evidence supporting this claim is lacking.
Improved Mental Clarity
Anecdotal reports suggest that some individuals experience improved mental clarity and focus while on the Carnivore Diet. However, scientific studies specifically examining the impact of the Carnivore Diet on cognitive function are lacking, and individual experiences may vary.
Potential Therapeutic Effects on Autoimmune Diseases
Limited evidence suggests that a low-carbohydrate, high-fat diet may have potential therapeutic effects on autoimmune diseases by reducing inflammation and modulating the immune system.
However, research specifically on the Carnivore Diet is lacking. It is important to note that these potential benefits are based on limited evidence and anecdotal reports. More scientific research is needed to validate these claims and understand the long-term effects of the Carnivore Diet on health outcomes.
Who Should Avoid the Carnivore Diet
While the Carnivore Diet may work well for some individuals, it is not suitable for everyone. Certain groups of people should avoid this dietary approach, including those with pre-existing medical conditions such as diabetes, kidney disease, and gastrointestinal disorders.
Pregnant or breastfeeding women, individuals at risk of nutrient deficiencies, and those who prefer a more balanced diet with a variety of foods may also find the Carnivore Diet unsuitable.
How to Incorporate the Carnivore Diet
Transitioning to the Carnivore Diet requires careful planning and consideration. I personally found the carnivore diet difficult to follow in the first 4-5 days, with a distinct lack of colour and variation filling my plate which seemed not right in the beginning.
A lot of people who start the carnivore diet also find benefit in taking a quality Carnivore Supplement daily.
After about a week, this was quickly replaced by feeling clean and satiated after meals and really enjoying the taste of different meats and experimenting with different carnivore style combinations like Beef mince and egg, Pork meatballs with cream and big cuts of delicious T-bone and other steaks.
It is crucial to prioritise high-quality animal products, including grass-fed and organic sources, to obtain essential nutrients. Incorporating a variety of meats, fish, eggs, and dairy (if tolerated) is essential to achieve a more comprehensive nutrient profile. Additionally, staying hydrated, monitoring your body's response, and working closely with a healthcare professional or registered dietitian can provide guidance and support during the transition.
There are varying levels of strictness with the Carnivore diet, and I opted for one that included some watery fruits like Watermelon and Papaya, finding these really well suited to a carnivore diet style dessert – papaya, goats yoghurt and honey being the favourite.
Foods You Can Eat on The Carnivore Diet
Meats
The cornerstone of your carnivore diet should be rich, fatty cuts of grass-fed meat. Indulge in delicious options such as NY strip steak, porterhouse, ribeye, 80/20 ground beef, t-bone, bacon, pork chops, and flank steak.
Opt for meats with higher fat content to provide your body with ample energy in the absence of carbohydrates.
Fish
Just like meat, prioritize fatty fish when incorporating seafood into your carnivore diet. Embrace the flavors of salmon, sardines, trout, mackerel, and catfish.
Eggs
Nature's multivitamin, eggs offer the perfect balance of protein, fats, and essential nutrients to support optimal performance on the carnivore diet.
Bone broth
Carnivore-approved bone broth serves as an excellent protein source while promoting gut, skin, and joint health.
Low-lactose dairy
While technically permissible due to their animal origin, it is common for carnivore dieters to minimize dairy consumption. Milk, grass-fed butter, and aged cheese are options to consider, as many individuals eventually develop an intolerance to lactose.
Animal-based fats
Choose lard, tallow, and other fats derived from animals to prepare your food, replacing vegetable oil in the process.
Simple spices, seasonings, and condiments
Enhance the flavours of your carnivore meals with salt, pepper, herbs, and spices. Opt for ingredients that are free of sugar and carbohydrates. If you crave an extra kick, consider adding zero-calorie hot sauce, such as Frank's Red Hot.
Foods to Exclude on the Carnivore Diet
The carnivore diet is somewhat of an elimination diet, which is attributed to the reason behind there being so much anecdotal evidence to the carnivore diet helping people heal things like autoimmune issues, skin issues, gut related problems, headaches, fatigue and weight related problems.
Here are a general list of foods to avoid, however note that there are various ways to do the carnivore diet and it is important to do what suits you:
Most fruits: Bid farewell to apples, bananas, berries, tomatoes, while some carnivore diet proponents will promote eating watery fruits like watermelon and papaya.
All vegetables: This includes vegetable broths and condiments derived from vegetables.
Most dairy products: The carnivore community debates the inclusion of dairy, with many opting for low-lactose products like aged cheeses and kefir while avoiding creamy cheeses and yogurt.
All sugars: Banish added sugars, including natural sugars, from your carnivore diet.
All additives: Processed foods containing nitrates, nitrites, MSG, and other additives typically found in frozen and canned products are off-limits.
Low-grade meat: Although the carnivore diet revolves around meat, not all meat is created equal. To avoid the inflammation caused by grain-fed animals, prioritize grass-fed and pasture-raised meats.
All grains, bread, and pastries: Say goodbye to bread, grains, rice, pasta, and other grain-based products as well as nut based vegan snack bars.
All nuts, seeds, and legumes Nuts, seeds, and legumes, including almonds, peanuts, peas, flaxseed, and chia seeds, are not permitted.
Anything that isn't meat! This encompasses sweet treats like taffy, lab-grown meats, and meat alternatives such as Beyond burgers.
Simple Carnivore Diet 7-Day Meal Plan
Embarking on the carnivore diet is straightforward – aim for meat. Although this can be challenging, it helps to keep in simple. At first, I found it just seemed unnatural not to have a serving of some type of vegetable or rice/pasta with a lot of my meal options, but the simplicity of a beautiful cut of meat or a nice combination of salty mince and egg becomes enjoyable. Here's a sample 7-day meal plan to guide you (note I opted for using quite a bit of watermelon, papaya and pineapple):
Day 1
Breakfast: Indulge in steak and eggs.
Snack: Epic Cured Bacon Protein Bar
Lunch: Savor the combination of salmon and fried pork. Snack: Enjoy some cottage cheese.
Dinner: Relish the flavor of ground beef patties.
Dessert: Papaya, Goats Yoghurt, Honey
Day 2
Breakfast: Delight in a feta cheese omelette.
Snack: Ayoba Paleo Beef Jerky
Lunch: Treat yourself to chicken thighs with cheddar cheese.
Dinner: Indulge in a juicy ribeye steak.
Dessert: Three big watermelon slices
Day 3
Breakfast: Enjoy poached eggs with bacon.
Lunch: Opt for tuna and hard-boiled eggs.
Snack: Watermelon Slices
Dinner: Nourish yourself with bone broth and roasted chicken.
Day 4
Breakfast: Pair kefir with two eggs cooked over medium.
Lunch: Combine shredded chicken with bacon.
Snack: Tuna and olive oil with salt.
Dinner: Relish in the richness of bison burgers with a sunny side up egg on top.
Day 5
Breakfast: Delight in the flavors of chicken livers and scrambled eggs.
Lunch: Enjoy mouthwatering turkey burgers.
Snack: Snack on some hard-boiled eggs.
Dinner: Experience the slow-roasted goodness of salmon.
Dessert: Papaya, Cream, Honey
Day 6
Breakfast: Savor a chicken and feta omelette.
Lunch: Embrace the unique taste of beef liver.
Snack: Tuna with olive oil
Dinner: Indulge in tender and juicy pork chops.
Day 7
Breakfast: Begin the day with the classic combination of bacon and eggs.
Snack: Ayoba Paleo Beef Jerky
Lunch: Enjoy grilled chicken tenders.
Snack: Satisfy your cravings with steak bites.
Dinner: Culminate your week with a mouthwatering prime rib.
Dessert: Pineapple slices
As you can see, simplicity reigns supreme on the carnivore diet. Feel free to revel in your love for steak by incorporating it into your breakfast, lunch, and dinner.
Mistakes to Avoid When Eating the Carnivore Diet
In short, don’t be too dogmatic. Personally, I have tried the carnivore diet for multiple periods at a time, and I definitely feel great doing it, but it can be difficult to maintain day in day out. Go easy on yourself, if you can only manage to do it 5/7 days of the week, try that and see how you feel.
Embarking on the Carnivore Diet without proper knowledge can lead to potential pitfalls. It is important to avoid relying solely on processed meats, as they often contain additives and preservatives that may negatively impact health.
Neglecting organ meats, which are rich in essential nutrients, can also lead to nutritional deficiencies. Lastly, overlooking the importance of hydration and fiber intake can have adverse effects on digestive health. Being mindful of these potential mistakes is crucial for a successful and sustainable Carnivore Diet.
Potential Risks of the Carnivore Diet
While some individuals may thrive on the Carnivore Diet, it is not without potential risks. Eliminating entire food groups, such as fruits, vegetables, and grains, can result in micronutrient deficiencies over time. Inadequate fiber intake may also lead to constipation and negatively impact gut health, according to some science, however the big proponents of the carnivore diet insist that we do not lack fibre or require fibre from vegetable in order to maintain a healthy diet and balance of health.
Additionally, the long-term effects of consuming large quantities of animal products, particularly red and processed meats, on cardiovascular health and cancer risk are areas of concern that require further investigation.
Carnivore Diet FAQs
This section will address frequently asked questions about the Carnivore Diet, such as its sustainability, potential nutrient deficiencies and more. Providing accurate information to common queries can help individuals make informed decisions about incorporating the Carnivore Diet into their lives.
Is the Carnivore Diet backed by science?
The scientific support for the Carnivore Diet is limited, and most of the available evidence is anecdotal. More research is needed to understand its long-term effects on health. The idea behind the carnivore diet is that it eliminates the consumption of many inflammatory foods that can cause intolerances and health issues for many people. A recent 2021 study indicated health benefits for most participants compared to their standard diet.
What are the potential health benefits of the Carnivore Diet?
Advocates of the Carnivore Diet claim potential benefits such as weight loss, increased energy levels, reduced inflammation, improved mental clarity, and therapeutic effects on certain health conditions. However, these claims are largely anecdotal and not scientifically proven.
Are there any risks or potential drawbacks to the Carnivore Diet?
The Carnivore Diet can be nutritionally imbalanced and may lead to deficiencies in certain vitamins, minerals, and fibre. It may also increase the risk of heart disease and other health problems due to the high intake of saturated fats and processed meats.
Can you still get all the necessary nutrients on the Carnivore Diet?
While animal products provide essential nutrients, a Carnivore Diet can be deficient in fiber, certain vitamins (such as vitamin C and folate), and minerals (such as potassium and magnesium). Proper planning and potential supplementation may be necessary to address these deficiencies.
What types of food are allowed on the Carnivore Diet?
The Carnivore Diet primarily includes animal products such as meat (both red and white), fish, poultry, organ meats, eggs, and limited amounts of dairy products.
Is it necessary to eat organ meats on the Carnivore Diet?
Organ meats are often encouraged on the Carnivore Diet because they are nutrient-dense and provide essential vitamins and minerals. However, they are not strictly necessary if you are obtaining sufficient nutrients from other animal sources.
Can you consume dairy products on the Carnivore Diet?
While dairy products are generally allowed on the Carnivore Diet, some individuals may be intolerant to lactose or have other sensitivities. It is important to listen to your body and choose dairy products accordingly.
What about fiber? Is there a concern with low fiber intake?
The Carnivore Diet is low in fiber as it eliminates plant-based foods. While some argue that humans may not require as much fiber as commonly believed, the lack of fiber can lead to digestive issues such as constipation and may negatively affect gut health.
Will the Carnivore Diet lead to nutrient deficiencies?
The Carnivore Diet can potentially lead to nutrient deficiencies if not properly planned. It is important to ensure a variety of animal products to obtain a wide range of nutrients and consider supplementation if necessary.
Can you lose weight on the Carnivore Diet?
The Carnivore Diet may lead to weight loss initially due to its restriction of carbohydrates and potential calorie reduction. However, long-term weight management depends on various factors such as individual metabolism, calorie intake, and overall dietary quality.
Can the Carnivore Diet help with autoimmune conditions?
Some individuals with autoimmune conditions report symptom improvement on the Carnivore Diet, but scientific evidence is limited. It is essential to consult with a healthcare professional before making any dietary changes for autoimmune conditions.
Best People to Follow for Carnivore Diet Advice
Navigating the Carnivore Diet can be challenging, but seeking advice from credible and knowledgeable sources can provide valuable insights. This section will highlight reputable experts, nutritionists, and dietitians who specialize in the Carnivore Diet. Their expertise and evidence-based guidance can be invaluable for individuals considering or already following the Carnivore Diet.
Our top people to follow for all of your Carnivorous information include:
3. Butterfueled
Carnivore Diet vs. Vegan Diet
The carnivore diet and the vegan diet represent two extreme ends of the dietary spectrum. Let's explore and compare the key aspects of these diets:
Macronutrient Composition:
Carnivore Diet: The carnivore diet primarily consists of animal products, particularly meat and animal fats. It is a high-protein, high-fat, and virtually carbohydrate-free diet.
Vegan Diet: The vegan diet, on the other hand, excludes all animal products and focuses on plant-based foods. It is typically high in carbohydrates, moderate in fats (mostly from plant sources), and lower in protein.
Nutritional Diversity:
Carnivore Diet: While the carnivore diet provides ample amounts of protein, essential vitamins (such as B12) and minerals (like iron and zinc), it lacks the variety of nutrients found in plant-based foods. It may lead to potential deficiencies in fiber, certain vitamins (such as vitamin C), and phytochemicals.
Vegan Diet: The vegan diet, when properly planned, can offer a wide range of nutrients from fruits, vegetables, legumes, whole grains, nuts, and seeds. It is typically rich in fiber, antioxidants, vitamins (including C and E), minerals, and phytochemicals. However, careful attention must be given to sources of vitamin B12, iron, calcium, and omega-3 fatty acids, as they are mainly found in animal-derived products.
Health Implications:
Carnivore Diet: Advocates of the carnivore diet claim various health benefits, such as weight loss, improved blood sugar control, and reduced inflammation. However, the long-term effects of this highly restrictive diet remain largely unknown. Excessive consumption of processed meats and high saturated fat intake may increase the risk of heart disease, certain cancers, and other chronic conditions.
Vegan Diet: Well-planned vegan diets have been associated with numerous health benefits, including reduced risk of heart disease, hypertension, type 2 diabetes, and certain cancers. The abundance of fiber and phytochemicals in plant-based foods promotes digestive health, satiety, and overall well-being. However, inadequate nutrient intake, especially vitamin B12, omega-3 fatty acids, and iron, can be a concern if not properly addressed.
Environmental Impact:
Carnivore Diet: The carnivore diet, focusing heavily on animal products, has a higher environmental footprint. The intensive farming practices associated with meat production contribute to greenhouse gas emissions, deforestation, and water pollution.
Vegan Diet: The vegan diet generally has a lower environmental impact. Plant-based diets require fewer resources and produce fewer greenhouse gas emissions. By reducing reliance on animal agriculture, veganism can help mitigate climate change and preserve natural resources.
Sustainability and Ethics:
Carnivore Diet: Ethical concerns arise regarding the carnivore diet's heavy reliance on animal products. The farming and slaughtering practices associated with meat consumption raise questions about animal welfare and humane treatment.
Vegan Diet: Veganism is rooted in ethical considerations, emphasizing compassion for animals. It aligns with efforts to reduce animal suffering and promotes a more sustainable and humane approach to food choices.
Carnivore vs. Mediterranean Diet
The carnivore diet and the Mediterranean diet differ significantly in their approach to nutrition. Let's examine and compare the key aspects of these diets:
Macronutrient Composition:
Carnivore Diet: The carnivore diet is high in animal-based foods, particularly meat and animal fats, making it high in protein and fat while being extremely low in carbohydrates.
Mediterranean Diet: The Mediterranean diet, inspired by the traditional eating patterns of Mediterranean countries, emphasizes whole, minimally processed foods. It is characterized by a moderate intake of protein (including lean meats and fish), healthy fats (such as olive oil and nuts), and a substantial amount of complex carbohydrates from fruits, vegetables, legumes, and whole grains.
Nutritional Diversity:
Carnivore Diet: The carnivore diet primarily relies on animal products, providing a rich source of protein, essential vitamins (such as B12), and minerals (like iron and zinc). However, it lacks the diversity and abundance of nutrients found in plant-based foods, potentially leading to deficiencies in fiber, certain vitamins (like vitamin C), and phytochemicals.
Mediterranean Diet: The Mediterranean diet emphasizes a wide variety of nutrient-dense foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and fish. It offers a diverse range of vitamins, minerals, antioxidants, fiber, and phytochemicals that support overall health and well-being.
Health Implications:
Carnivore Diet: Proponents of the carnivore diet claim benefits such as weight loss, improved blood sugar control, and reduced inflammation. However, the long-term effects of this highly restrictive diet are not yet well understood. The high intake of saturated fats and processed meats may increase the risk of heart disease, certain cancers, and other chronic conditions.
Mediterranean Diet: The Mediterranean diet has been extensively studied and associated with various health benefits. It has shown to reduce the risk of heart disease, lower blood pressure and cholesterol levels, improve insulin sensitivity, and support brain health. The abundance of healthy fats, fiber, antioxidants, and anti-inflammatory compounds in this diet contributes to its positive effects.
Environmental Impact:
Carnivore Diet: The carnivore diet, relying heavily on animal products, has a greater environmental impact. The intensive farming practices associated with meat production contribute to deforestation, greenhouse gas emissions, and water pollution.
Mediterranean Diet: The Mediterranean diet, predominantly plant-based with moderate consumption of fish and lean meats, has a relatively lower environmental footprint. It promotes sustainable agricultural practices, reduces reliance on resource-intensive meat production, and supports biodiversity conservation.
Sustainability and Ethics:
Carnivore Diet: Ethical concerns arise regarding the carnivore diet's reliance on animal products. The farming and slaughtering practices associated with meat consumption raise questions about animal welfare and ethical considerations.
Mediterranean Diet: The Mediterranean diet encourages a more sustainable and ethical approach to food choices. It prioritises plant-based foods, supports local and seasonal produce, and incorporates moderate amounts of sustainably sourced animal products, promoting a balanced and conscientious approach to eating.
Carnivore vs. Ketogenic Diet
The carnivore diet and the ketogenic diet share some similarities but also have distinct differences. Let's explore and compare the key aspects of these diets:
Macronutrient Composition:
Carnivore Diet: The carnivore diet is an extreme version of a high-fat, very low-carbohydrate diet. It mainly consists of animal products, providing high amounts of fat and protein while virtually eliminating carbohydrates.
Ketogenic Diet: The ketogenic diet is also a high-fat, low-carbohydrate diet. However, it allows for a more varied selection of foods, including plant-based sources of fat and protein. The primary focus is on consuming healthy fats while minimizing carbohydrate intake.
Nutritional Diversity:
Carnivore Diet: The carnivore diet primarily relies on animal products, offering ample protein, essential vitamins (such as B12), and minerals (like iron and zinc). However, it lacks the nutritional diversity of plant-based foods, potentially leading to deficiencies in fiber, certain vitamins (like vitamin C), and phytochemicals.
Ketogenic Diet: The ketogenic diet, when properly planned, includes a wider range of foods. It incorporates low-carbohydrate vegetables, healthy fats (including plant-based sources like avocados and nuts), and adequate protein. This allows for a more diverse nutrient profile, including fiber, vitamins, minerals, and phytochemicals.
Health Implications:
Carnivore Diet: Proponents of the carnivore diet claim benefits such as weight loss, improved blood sugar control, and reduced inflammation. However, the long-term effects of this highly restrictive diet are still uncertain. The high intake of saturated fats and processed meats may increase the risk of heart disease, certain cancers, and other chronic conditions.
Ketogenic Diet: The ketogenic diet has shown effectiveness in weight loss, improving insulin sensitivity, and managing epilepsy. It may also have potential benefits for certain neurological disorders and metabolic conditions. However, the long-term effects, especially regarding cardiovascular health and nutrient sufficiency, require careful consideration and monitoring.
Environmental Impact:
Carnivore Diet: The carnivore diet, focusing heavily on animal products, has a higher environmental impact. The intensive farming practices associated with meat production contribute to deforestation, greenhouse gas emissions, and water pollution.
Ketogenic Diet: The environmental impact of the ketogenic diet largely depends on food choices. Emphasizing sustainably sourced animal products and incorporating plant-based fats and proteins can help reduce the diet's environmental footprint.
Sustainability and Ethics:
Carnivore Diet: Ethical concerns arise regarding the carnivore diet's reliance on animal products. The farming and slaughtering practices associated with meat consumption raise questions about animal welfare and ethical considerations.
Ketogenic Diet: The ketogenic diet can be adapted to align with sustainability and ethical considerations. Emphasising organic, pasture-raised, and grass-fed animal products while incorporating plant-based sources of fats and proteins supports a more sustainable and conscientious approach to the diet.
Conclusion on the Carnivore Diet
The carnivore diet is a unique and controversial dietary approach that has garnered attention in recent years. While some individuals report experiencing benefits, it is essential to consider the potential risks and limitations of this restrictive eating pattern.
The be blunt, I fucking thrive on the carnivore diet. But, it is difficult maintain, so I use it intermittently and do it for a few weeks then drop off, this works for me. All I will say is, if you are already thriving doing what you are doing, maybe don’t change anything, but if you have health issues that have brought you to this article and want to try natural options, give it a go and don’t be afraid to challenge pre conditioned and popular pre conceived ideas about healthy eating, the food pyramid style of nutrition may be holding you back.
Before embarking on the Carnivore Diet, individuals should consult with healthcare professionals or registered dietitians to ensure its appropriateness for their individual circumstances. Additionally, exploring alternative dietary approaches and considering personal health goals can help individuals make informed decisions about their long-term nutritional choices.