Carnivore Diet: Food List, Benefits, Risks, and More

While some proponents of the carnivore diet suggest it can help improve various health conditions, there is currently no controlled scientific evidence to support these claims. It’s important to remember that the diet excludes essential nutrients found in plant-based foods, such as fiber and antioxidants , which play vital roles in supporting overall health.

The absence of fiber, for instance, can lead to digestive issues like constipation and may affect gut health. Phytochemicals, such as antioxidants, which are abundant in fruits and vegetables, help protect the body from oxidative stress and disease, and their lack in the carnivore diet could leave the body more vulnerable over time.

Additionally, the carnivore diet may not be suitable for everyone, especially those with pre-existing health conditions. A diet that heavily focuses on animal products could potentially increase the risk of other health concerns, such as heart disease or kidney problems, particularly if followed long-term.

As with any significant dietary change, it’s crucial to approach the carnivore diet with caution and consult a healthcare provider or dietitian to ensure you’re meeting your nutritional needs in a balanced, sustainable way.

The carnivore diet consists exclusively of meat and animal products, with no plant-based foods included. It’s often promoted for potential benefits like weight loss, improved mood, and better blood sugar control, among other claims.

However, the diet is highly restrictive and may not be sustainable or healthy in the long term. Importantly, there are no scientific studies that definitively support its supposed benefits.

A major concern with the carnivore diet is its lack of essential nutrients. Without fruits, vegetables, and grains, it is low in vitamin C, folate, and fiber, all of which are critical for overall health. The absence of fiber, for example, can lead to digestive issues, and the lack of vitamin C may increase the risk of deficiencies.

While some may find short-term success on the carnivore diet, it’s generally advised to adopt a more balanced eating pattern that includes a wide variety of whole foods. A well-rounded diet is key to maintaining long-term health and providing the body with all the nutrients it needs to function optimally.

This article explores the carnivore diet, including what it entails, whether it’s effective for weight loss, and its potential pros and cons.

What is the carnivore diet ?

The carnivore diet is a highly restrictive eating plan that consists solely of meat, fish, and animal products such as eggs and certain dairy items. It excludes all plant-based foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

Some proponents of the diet suggest limiting or cutting out dairy, recommending only low-lactose options like butter and hard cheeses. The diet is based on the belief that our ancestors primarily consumed meat and fish, and that high-carb diets are a major contributor to chronic diseases.

While other low-carb diets like the paleo and keto diets restrict carbohydrates, the carnivore diet aims for zero carbohydrate intake.

Shawn Baker, an American orthopedic surgeon, is one of the most prominent advocates of the carnivore diet. He cites testimonials from those who follow the diet, claiming it has helped cure a variety of health issues, including depression, anxiety, arthritis, obesity, and diabetes.

However, there is a lack of controlled studies supporting these claims. One study promoted by Baker asked participants to report their health outcomes after following the diet. The results were self-reported and did not include any mechanisms to verify the accuracy of the information provided. As a result, nutrition experts have raised concerns about the reliability of these findings.

Additionally, in 2017, the New Mexico Medical Board revoked Baker’s medical license due to questions about his professional competence. In 2019, his license was reinstated with the stipulation that he practice under direct supervision.

While some people may report positive experiences with the carnivore diet, it’s important to approach such claims with caution, given the lack of scientific evidence and the restrictive nature of the diet. As always, it’s crucial to consider the potential risks and benefits and consult with a healthcare professional before making significant dietary changes.

How to follow the carnivore diet

The carnivore diet is a highly restrictive eating plan that eliminates all plant-based foods, focusing exclusively on animal products. This includes meat, fish, eggs, and limited amounts of low-lactose dairy products such as heavy cream and hard cheese.

Foods commonly consumed on this diet include beef, chicken, pork, lamb, turkey, organ meats (such as liver), salmon, sardines, and white fish. Additionally, butter, lard, and bone marrow are also permitted. The diet encourages the consumption of fatty cuts of meat to meet daily energy needs, with a special emphasis on organ meats like liver, which are thought to provide vitamins, including vitamin C, that might be missing from other cuts of meat.

Proponents of the diet suggest drinking water and bone broth, but discourage the consumption of plant-based beverages like tea and coffee.

The carnivore diet doesn’t typically provide specific guidelines regarding calorie intake, serving sizes, or meal frequency. Most advocates suggest eating as often as desired, without a fixed structure for meals or snacks.

While some people may find this approach appealing, it’s important to consider its restrictive nature and the potential for nutrient imbalances. As with any major dietary change, it’s advisable to consult with a healthcare professional to ensure nutritional needs are being met in a healthy way.

Foods to it

The carnivore diet consists exclusively of animal-based foods, excluding all plant-based foods. People following this diet typically consume:

Meat: Beef, chicken, turkey, lamb, pork, and other types of meat.
Organ meats: Liver, kidney, sweetbreads, tripe, heart, and brain.
Fish: Salmon, mackerel, sardines, crab, lobster, tilapia, herring, and other fish.
Other animal foods: Eggs, lard, bone marrow, and bone broth.
Low-lactose dairy (in limited quantities): Heavy cream, hard cheese, butter, etc.
Water: The primary beverage.
Salt, pepper, and carb-free spices: These are generally permitted by some supporters of the diet.

While most carnivore dieters avoid dairy products like milk, yogurt, and soft cheese due to their carb content, some individuals may still include these in small amounts depending on their preferences.

The diet is highly restrictive, focusing solely on animal-derived foods while excluding fruits, vegetables, grains, and other food groups.

foods to avoid

The carnivore diet strictly excludes all non-animal-derived foods. The following are not allowed on the diet:

Vegetables: Broccoli, cauliflower, potatoes, green beans, peppers, and other vegetables.
Fruits: Apples, berries, bananas, kiwi, oranges, and other fruits.
High-lactose dairy: Milk, yogurt, soft cheese, and other dairy products with higher lactose content.
Legumes: Beans, lentils, chickpeas, and other legumes.
Nuts and seeds: Almonds, pumpkin seeds, sunflower seeds, pistachios, and other nuts and seeds.
Grains: Rice, wheat, bread, quinoa, pasta, and other grains.
Alcohol: Beer, wine, liquor, and other alcoholic beverages.
Sugars: Table sugar, maple syrup, brown sugar, and other sweeteners.
Drinks aside from water: Soda, coffee, tea, fruit juice, and other beverages.

While some individuals may incorporate a small amount of these foods, the core principle of the carnivore diet is the complete exclusion of plant-based foods and beverages, focusing solely on animal-derived foods.

Can it help to loss weight ?

Some aspects of the carnivore diet may promote weight loss, primarily due to its high protein and fat content. Research has shown that low-carb, high-protein diets can aid in weight reduction by helping you feel fuller, potentially leading to a reduction in overall calorie intake.

Protein and fat have the ability to increase satiety, meaning you might feel less hungry and, as a result, consume fewer calories. Additionally, protein can boost your metabolic rate, allowing you to burn more calories throughout the day. This effect could contribute to weight loss, at least in the short term.

One study involving 132 adults with overweight or obesity found that participants on high-protein diets (0.4–0.6 grams of protein per pound of body weight) lost significantly more weight and body fat compared to those consuming lower protein levels (0.2–0.4 grams per pound). Other research also supports the idea that increasing protein and fat intake can lead to weight loss and help prevent the regaining of lost weight.

However, it’s important to note that you don’t need to eliminate all carbohydrates to achieve weight loss. Well-researched diets like the low-carbohydrate diet and ketogenic diet also promote weight loss by reducing carb intake, with the keto diet replacing carbs with high-fat foods to promote satiety and weight reduction.

Benefits of carnivore Diet

While the carnivore diet is still under-researched, we can speculate about its potential benefits based on what we know about other diets and macronutrients.

One of the immediate benefits of the carnivore diet is its elimination of high-carb, processed foods like cookies, cakes, candy, sodas, and pastries. These foods tend to be low in beneficial nutrients but high in calories and sugar. Reducing or eliminating them from your diet is generally beneficial, as these foods can contribute to weight gain and negatively affect overall health.

For individuals with diabetes, avoiding high-sugar foods can help prevent spikes in blood sugar levels, a key factor in managing the condition. In this regard, the carnivore diet may have a positive impact in the short term by cutting out refined carbs and sugary foods, potentially leading to improvements in blood pressure, reduced belly fat, and better cardiovascular health.

However, it’s important to note that the total elimination of carbohydrates is not recommended for diabetes management. Instead, consuming smaller amounts of wholesome, high-fiber carbohydrates—like vegetables or whole grains—can help control blood sugar levels without causing spikes. While the carnivore diet may offer some benefits initially, its long-term impact on overall health remains uncertain.

Downsides of Carnivore Diet

The carnivore diet, due to its extreme restriction of food groups, comes with several potential drawbacks that should be considered.

High in Saturated Fat, Cholesterol, and Sodium:

High in Fat, Cholesterol, and Sodium

The carnivore diet, being composed entirely of animal-based foods, tends to be high in saturated fat and cholesterol. Saturated fat has been known to raise LDL (bad) cholesterol levels, which could potentially increase the risk of heart disease.

However, recent studies have started to question the strength of the relationship between saturated fat consumption and heart disease risk, suggesting that it may not be as clear-cut as previously thought. Despite this, consuming high amounts of saturated fat consistently on the carnivore diet could still be a cause for concern. To date, no research has specifically examined the long-term health effects of an exclusively animal-based diet, so the potential impact of consuming large quantities of fat and cholesterol remains uncertain.

Additionally, processed meats like bacon and breakfast sausages, which are often included in the carnivore diet, tend to be very high in sodium. Excessive sodium intake is associated with an increased risk of high blood pressure, kidney disease, and other cardiovascular problems.

Furthermore, research has shown that high consumption of red and processed meats is linked to a higher incidence of certain cancers, particularly colon and rectal cancer, further raising concerns about the diet’s long-term health implications.

Micronutrient and Plant Nutrient Deficiencies:

By excluding fruits, vegetables, legumes, and whole grains—foods rich in vitamins, minerals, and fiber—the carnivore diet risks deficiencies in important nutrients. While meat provides a range of micronutrients, it lacks the variety and diversity of nutrients found in plant foods. Diets rich in plant-based foods have been associated with lower risks of chronic diseases such as heart disease, cancer, Alzheimer’s, and type 2 diabetes, largely due to their fiber, antioxidants, and other plant chemicals.

The lack of plant-based foods means that the carnivore diet doesn’t offer these protective nutrients, which could have long-term health implications.

Lack of Fiber:

Fiber, which is crucial for gut health and is found exclusively in plant foods, is absent in the carnivore diet. The absence of fiber can lead to constipation and negatively affect the gut microbiome. A healthy gut is essential for overall well-being, and poor gut health has been linked to conditions like colon cancer. Moreover, high-protein, low-carb diets like the carnivore diet may increase gut inflammation, as large amounts of protein can produce harmful byproducts in the digestive system.

Not Suitable for Some Populations:

The carnivore diet may not be appropriate for everyone. People with chronic kidney disease, for example, need to limit their protein intake and should avoid this diet. Additionally, individuals who are sensitive to cholesterol (cholesterol hyper-responders) should approach the diet cautiously, given its high cholesterol content.

Other populations, such as children, pregnant or lactating individuals, and those with a history of eating disorders, would likely have difficulty obtaining the necessary nutrients from the carnivore diet. Moreover, people who experience anxiety around food may find the restrictive nature of this diet problematic.

Sample Menu for the Carnivore Diet

While the carnivore diet is highly restrictive and can be challenging to stick with over time, here is a sample five-day menu to give you an idea of what it might look like:

Day 1

Breakfast: Bacon, eggs, sardines
Lunch: Beef tips, salmon jerky, turkey burger patty
Dinner: Chicken liver, crab, filet mignon
Snacks: Small serving of Parmesan cheese, jerky

Day 2

Breakfast: Small glass of heavy cream, eggs, shrimp
Lunch: Beef jerky, tuna fish, strip steak
Dinner: Lamb chops, scallops, beef liver
Snacks: Hard Cheddar cheese, bone broth

Day 3

Breakfast: Eggs, salmon, turkey sausage
Lunch: Sweetbreads, pork chops, mackerel
Dinner: Turkey burger patty, small Parmesan cheese, bone marrow
Snacks: Hard-boiled eggs, shrimp

Day 4

Breakfast: Trout, shredded chicken, bacon
Lunch: Beef meatballs, small Cheddar cheese, salmon jerky
Dinner: Crab in lard, filet mignon
Snacks: Sardines, beef jerky

Day 5

Breakfast: Eggs, chicken and turkey sausage links
Lunch: Lamb roast, chicken liver, pork chop
Dinner: Flank steak, scallops in butter, small glass of heavy cream
Snacks: Bone broth, turkey jerky

Bottom Line

The carnivore diet is an extremely restrictive plan consisting solely of meat, fish, eggs, and small amounts of low-lactose dairy. It’s often touted for weight loss and purported health benefits, but no solid scientific research backs up these claims.

Additionally, the diet is high in fat, lacks essential nutrients like fiber and plant compounds, and can be difficult to maintain over the long term.

In conclusion, while the carnivore diet may work for some in the short term, it is unnecessarily restrictive. A balanced, varied diet that includes a wide range of healthy foods is more sustainable and will likely provide better long-term health benefits.