Dante Carrillo
The carnivore diet is a restrictive diet consisting of only animal products, including meat, fish, eggs, and small amounts of low-lactose dairy. The diet aims to aid weight loss and improve health by eliminating carbohydrates and focusing on high-protein foods. While the diet may offer little guidance on calorie intake and serving sizes, most proponents suggest eating as often as desired. Some sources recommend a daily caloric deficit of around 1100kcal for weight loss, which can be achieved through a blend of strict and relaxed carnivore guidelines. For muscle building or strength gains, caloric intake may increase to 2700-3000kcal per day. The carnivore diet is controversial, with potential health risks and nutritional deficiencies, and should be approached with caution, especially for those with special nutrient needs or a history of disordered eating.
| Characteristics | Values |
|---|---|
| Calorie Intake | 2200 kcal per day or 2700-3000 kcal per day for muscle building or gaining strength |
| Weight Loss | Carnivore diet may aid in weight loss by eliminating carbs and focusing on high-protein foods |
| Macronutrients | Fat, protein, and carbohydrates |
| Micronutrients | Vitamins, minerals, and fiber |
| Nutritional Deficiencies | Nutritional deficiencies may occur, and vitamin, mineral, and fiber supplements may be necessary |
| Food Groups | Meat, fish, eggs, and dairy |
| Meat Types | Beef, chicken, turkey, lamb, pork |
| Organ Meats | Liver, kidney, sweetbread, tripe, heart, brain |
| Fish | Salmon, mackerel, sardines, crab, lobster, tilapia, herring |
| Dairy | Heavy cream, hard cheese, butter, milk, yoghurt |
| Seasonings | Salt, pepper, chilli paste, cumin, paprika, garlic |
| Health Risks | High cholesterol, lack of variety, difficulty maintaining long-term |
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What You'll Learn
Calorie intake and portion sizes
The number of calories a person should consume on the carnivore diet depends on their health and fitness goals. For example, if the goal is muscle building or gaining strength, the ideal caloric intake increases to 2,700–3,000 calories per day with a balanced ratio of fat and protein. On the other hand, someone looking to lose weight might aim for a calorie deficit. To calculate the necessary calorie deficit, one must know their resting energy levels. For instance, an individual with resting energy levels of 2,400 kcal might set their maximum daily calorie intake to 2,200 kcal, resulting in a calorie deficit of 1,100 kcal per day.
Portion sizes on the carnivore diet will depend on the specific foods being consumed. For meat, a general guideline is to consume around 800 grams to 1 kilogram of meat per day, depending on the cuts of meat. For steaks specifically, a sample diet plan suggests having steaks twice a week, opting for steaks with lower fat content like the round filet mignon, top roast, sirloin, or bottom round steak. However, some people on the carnivore diet may consume much larger amounts of meat, such as 2–4 pounds of beef per day.
It is important to note that the carnivore diet is controversial and there is little evidence to support the benefits it claims to promote. It can be difficult to follow long-term and may lead to nutritional deficiencies. As such, it is generally recommended that healthy individuals should not stay on this diet for more than a week to ten days. Additionally, those who are sensitive to cholesterol in foods or have special nutrient needs should be cautious about consuming the high-cholesterol and nutrient-deficient foods included in this diet.
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Nutritional deficiencies
The carnivore diet is a restrictive diet that consists solely of animal products. It is claimed to aid weight loss and several health issues, but there is little evidence to support these claims. The diet is high in fat and protein and very low in carbohydrates. While the diet may be beneficial for some people in the short term, it can lead to nutritional deficiencies in the long term.
One of the main concerns with the carnivore diet is the lack of vitamin C. Vitamin C is essential for the human body, but it is mainly found in fruits and vegetables, which are excluded from the carnivore diet. While organ meats like liver and kidney contain some vitamin C, it is difficult to obtain enough of this nutrient from these sources alone. Deficiency in vitamin C can lead to scurvy, which is characterized by symptoms such as irritability, anorexia, tooth loss, poor wound healing, and brittle bones.
Another potential deficiency is fibre, which is absent from the carnivore diet as it is only found in plant-based foods. Fibre is important for digestive health and can help reduce the risk of constipation and other gastrointestinal issues.
The carnivore diet may also lead to deficiencies in certain vitamins and minerals that are typically obtained from plant-based sources, such as vitamin A, folate, and biotin. While some of these nutrients can be found in organ meats, most people on the carnivore diet may not be consuming enough of these foods to meet their nutritional needs.
In addition, the high-fat content of the carnivore diet may be problematic for individuals who are sensitive to cholesterol. The diet is also not suitable for certain populations with special nutrient needs, such as children and pregnant or lactating women.
Overall, while the carnivore diet may be suitable for some people in the short term, it is important to be aware of the potential nutritional deficiencies that may occur with long-term adherence to this restrictive diet. It is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as the carnivore diet.
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Weight loss and health benefits
The carnivore diet is a restrictive diet that consists of eating only animal products, including meat, poultry, eggs, seafood, fish, and some dairy products. It is claimed to aid weight loss and improve health issues like inflammation, blood sugar control in people with type 2 diabetes, and mental health.
The diet eliminates carbohydrates, which are the body's main source of energy. When you cut out carbs, your body turns to burning fat for energy, which can lead to weight loss. Additionally, the high-protein content of the diet can contribute to satiety and further weight loss. However, it is important to note that there is limited research to support these claims, and the weight loss may be short-lived as it is difficult to stay on the restrictive diet long-term.
The carnivore diet can also lead to a state called "keto flu," where the body is depleted of carbohydrates, but the ketosis process, which is the fat-based metabolism, has not started yet. During this state, you may experience a loss of energy and flu-like symptoms. However, once your body enters ketosis, it is claimed that you will have increased energy and improved mental clarity.
The carnivore diet is not recommended by dietitians and health professionals due to its restrictive nature and potential negative health impacts. It is high in saturated fat, which can raise LDL (bad) cholesterol levels and lead to long-term concerns such as an increased risk of kidney stones, gout, and osteoporosis. Additionally, the very high protein intake can impair kidney function. It is important to consult with a healthcare professional before starting any restrictive diet like the carnivore diet to ensure it is safe and appropriate for your individual needs.
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Strict vs relaxed carnivore diets
The carnivore diet is a restrictive, high-protein, high-fat regimen that focuses on animal-based foods. It is purported to aid weight loss and several health issues, although there is little evidence to support these claims. The diet is not recommended by doctors and healthcare professionals, who advocate for a balanced diet that includes fruits and vegetables.
Within the carnivore diet community, there are two main camps: the relaxed carnivores and the strict carnivores. The strict version consists solely of meat and water, while the relaxed version often incorporates high-fat dairy products like heavy cream or cheese. Some adherents of the diet opt for a blend of strict and relaxed guidelines to suit their personal preferences.
Those on a strict carnivore diet consume only meat, fish, eggs, and animal-derived fats. This means eating zero fruits and vegetables and only animal fats like tallow and lard. Seasonings like salt and pepper are permissible, and some strict carnivores also use avocado oil to prepare meats.
Relaxed carnivores, on the other hand, may incorporate small amounts of low-carb, plant-based foods like avocado or spices. They may also include plain, unsweetened tea and coffee in their regimen. The relaxed version of the diet allows for limited plant-based additions, making it more approachable for some. For example, a midday meal might consist of poached eggs served with half an avocado.
It is important to note that the carnivore diet is difficult to follow long-term and does not offer much variety. It is also high in fat and contains no fiber or beneficial plant compounds. If you are considering trying the carnivore diet, it is important to do so with careful planning, mindful supplementation, and a willingness to explore creative meal options.
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Carnivore diet compared to keto and paleo diets
The carnivore diet is a highly restrictive diet that involves consuming only animal products, including meat, fish, eggs, and dairy products. It excludes all other foods, such as fruits, vegetables, grains, and legumes. Some proponents of the diet suggest eating meat as often as desired, with a daily intake of around 2200 kcal, translating to 800g to 1kg of meat per day, including rib-eye steaks and ground beef, among other cuts.
The ketogenic (keto) diet, on the other hand, centers on manipulating macronutrients. It emphasizes healthy fats like olive oil, avocado, coconut oil, butter, and cream, along with protein sources such as chicken, beef, fish, pork, and eggs. While the keto diet restricts higher-carb foods like grains, fruits, and legumes, it allows low-carb vegetables like spinach, kale, cauliflower, and broccoli. The primary goal of the keto diet is to induce ketosis, where the body burns fat for energy instead of carbohydrates, often leading to rapid weight loss. However, it requires careful monitoring of macros to ensure adequate fat intake and prevent overconsumption of protein.
The paleo diet, or Paleolithic diet, takes a different approach by mimicking the eating habits of our hunter-gatherer ancestors. It emphasizes whole, unprocessed foods, including meat, fish, vegetables, fruits, nuts, and seeds, while excluding grains, legumes, dairy, refined sugar, and processed foods. Paleo allows for more food groups and freedom than the carnivore and keto diets, as it does not restrict animal-based or plant-based fats, non-starchy vegetables, coffee, nuts, and seeds.
When comparing these diets, it is essential to consider their restrictiveness and potential health impacts. The carnivore diet is the most restrictive, followed by keto, and then paleo. While some people on the carnivore diet report weight loss and improved digestion, it can lead to nutritional deficiencies and is not recommended by most experts due to its lack of balance and sustainability. The keto diet may offer increased energy and mental clarity but requires careful monitoring of macros. The paleo diet is considered more balanced, contributing to reduced inflammation, but it may still lead to nutrient deficiencies. Ultimately, a flexible approach that combines elements of each diet while emphasizing whole, unprocessed foods may be the healthiest and most sustainable option.
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Frequently asked questions
The Carnivore Diet consists of only animal products, including meat, fish, eggs, and small amounts of low-lactose dairy. It is a very restrictive diet that cuts out entire food groups, which may lead to nutritional deficiencies.
The amount of steak consumed on the Carnivore Diet depends on various factors, including your weight, fitness goals, and calorie intake. Some sources suggest eating steak twice a week, while others recommend a daily intake of 800g to 1kg of meat, including steak and other types of meat.
Yes, the Carnivore Diet includes various animal products besides steak, such as chicken, lamb, and pork, fish, and eggs. It is important to have a balanced ratio of fat and protein in your diet.
Proponents of the Carnivore Diet claim that it can aid weight loss and improve various health issues. However, there is little scientific evidence to support these claims, and the diet may lead to nutritional deficiencies.
The Carnivore Diet is very restrictive and may be difficult to follow long-term due to its limited variety. It can be high in fat and cholesterol, and it may not meet the nutritional needs of certain populations, including children and pregnant or lactating individuals. It is important to consult with a healthcare professional before starting any restrictive diet.
