Brenda Khan
The carnivore diet is a highly restrictive diet that consists of eating only animal products. This includes meat, fish, eggs, and some low-lactose dairy products. All plant-based foods are excluded from the diet, including fruits, vegetables, grains, legumes, nuts, and seeds. The carnivore diet is promoted as a way to improve health and lose weight, but it is controversial and may lead to nutrient deficiencies. Some people on the diet include small amounts of low-carb vegetables and seasonings. There is limited research on the health benefits and risks of the carnivore diet, and it is considered unsustainable by some experts due to its restrictiveness and potential for boredom.
| Characteristics | Values |
|---|---|
| Food type | Meat, fish, eggs, and some dairy products |
| Meat type | Red meat (beef, pork, lamb), chicken, turkey |
| Seafood | Salmon, trout, oysters, clams, crab, lobster, mackerel, sardines, tilapia, herring |
| Organ meats | Liver, kidney, sweetbread, tripe, heart, brain, oxtail |
| Dairy | Low-lactose dairy in small amounts (heavy cream, hard cheese, butter) |
| Seasonings | Salt, pepper, chilli paste, cumin, paprika, garlic, herbs |
| Beverages | Water, bone broth |
| Exclusions | Vegetables, fruits, grains, legumes, nuts, seeds, tea, coffee, plant-based drinks |
| Nutrient profile | High in saturated fat, high in protein, low in carbs |
| Health effects | Weight loss, improved heart health, reduced inflammation, blood sugar control, improved mood |
| Downsides | Nutrient deficiencies, high cost, lack of long-term research support |
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What You'll Learn
Meat, including beef, chicken, pork, and lamb
The carnivore diet is a highly restrictive diet that consists exclusively of animal products. It claims to aid an array of health issues, including weight loss, improved heart health, better blood sugar control, and improved mood. However, it is considered a fad diet by some, with little evidence to support its purported benefits.
Proponents of the diet suggest eating fatty cuts of meat to meet daily energy needs. In addition to beef, chicken, pork, and lamb, other types of meat commonly consumed on the carnivore diet include turkey, salmon, sardines, white fish, and organ meats like oxtail. Small amounts of low-lactose dairy products, such as heavy cream, hard cheese, butter, and bone marrow, are also permitted.
It is important to note that the carnivore diet excludes all plant-based foods, including vegetables, fruits, grains, legumes, nuts, and seeds. Seasonings with no carbs, such as salt, pepper, and certain spices, are allowed, but beverages are typically limited to water and bone broth, excluding tea, coffee, and plant-based drinks. While some people may include small amounts of high-lactose dairy, yogurt, milk, and soft cheese, these are not typically part of the strict carnivore diet due to their carb content.
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Fish and seafood, such as salmon, trout, crab, and lobster
The carnivore diet consists exclusively of animal products and is claimed to aid an array of health issues. It involves eliminating all plant foods from your diet and eating only meat, fish, eggs, and small amounts of low-lactose dairy products.
Fish and seafood are a significant part of the carnivore diet, and proponents of the diet emphasize eating fatty cuts of meat and organ meats to ensure adequate vitamin intake. Salmon, a fatty fish rich in omega-3 fatty acids, is a popular choice for those on the carnivore diet. It can be consumed raw, smoked, or cooked, and some individuals prefer wild-caught salmon over farmed salmon due to the high levels of PCBs (permanent chemicals) found in farmed varieties.
In addition to salmon, trout is another recommended fish option on the carnivore diet. Trout provides a good source of protein and healthy fats, and it can be prepared in various ways, such as grilling, baking, or poaching.
When it comes to seafood, crab and lobster are also allowed on the carnivore diet. However, there is some debate about imitation crab, as it contains significant amounts of starch and sugar, which are typically avoided on this diet. Real crab, on the other hand, can be enjoyed as an occasional treat, providing a source of lean protein and essential nutrients. Lobster is also considered a suitable option, offering a good balance of protein and healthy fats.
It is important to note that the carnivore diet is very restrictive and significantly differs from the Dietary Guidelines for Americans, which recommend including fruits, vegetables, and whole grains in the diet alongside lean protein from animal sources. As always, it is advisable to consult with a healthcare professional or dietician before starting any new diet, especially one as restrictive as the carnivore diet.
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Eggs, but only in small amounts
The carnivore diet is a highly restrictive diet that consists exclusively of animal products. It is sometimes referred to as the "zero carb" diet. The diet includes meat, poultry, fish, seafood, and some animal-based dairy products, like eggs and cheese. The diet excludes all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds.
Eggs are allowed on the carnivore diet, but some sources suggest that they should be consumed in small amounts. Eggs contain all nine essential amino acids, making them a complete protein source. They also provide a range of nutrients that are essential for various bodily functions, including brain health, muscle building, and maintaining energy levels. The high protein and fat content in eggs can also help with weight management by reducing the desire to snack.
However, it is important to be mindful of cholesterol intake when consuming eggs, as they are high in cholesterol. While eggs do not negatively affect blood cholesterol levels, and can even increase levels of "good" cholesterol, consulting with a healthcare provider is advisable if you have concerns.
The number of eggs consumed on the carnivore diet may vary depending on individual needs and preferences. Active individuals or those with higher muscle mass may benefit from consuming more eggs due to their high protein and nutrient content. Ultimately, the number of eggs included in the diet can be adjusted to align with one's nutritional needs and goals.
It is worth noting that the carnivore diet is controversial and may not be suitable for everyone. The diet is very restrictive and may lead to nutrient deficiencies, increased food cravings, and high cholesterol levels. There is also limited research on the potential benefits and risks of the diet, and it may not be sustainable or enjoyable for some individuals in the long term.
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Dairy, but only low-lactose and in small amounts, e.g. butter, cream, and hard cheese
The carnivore diet is an animal-based diet that includes meat, fish, eggs, and small amounts of low-lactose dairy products. The diet is claimed to aid an array of health issues, including weight loss, improving heart health, and blood sugar control.
Dairy is allowed in the carnivore diet, but only low-lactose dairy and in small amounts. This includes foods like butter, cream, and hard cheese. Raw butter, raw cheese, and raw cream from grass-grazing cows are not only more nutritious but also have a reduced likelihood of contributing to obesity. These foods contain vitamins A, D, E, and K, as well as essential fatty acids like omega-3s and CLAs.
Some people who follow the carnivore diet choose to begin by consuming only meat, salt, and water, eliminating all dairy, including milk. After 30-90 days of this elimination protocol, some people begin to experiment with some full-fat dairy.
The most carnivore-aligned approach to dairy is to get the benefits of raw dairy from higher-fat options like raw cream and creamy cheeses made with raw milk. Raw milk has been found to have higher levels of vitamin C, which can be hard to come by on the carnivore diet. However, raw milk is still a high-carb food, and milk allergies are common due to the presence of milk proteins, including casein and whey.
Overall, while dairy is allowed on the carnivore diet, it is recommended to limit it to low-lactose and small amounts, such as butter, cream, and hard cheese, and to prioritize raw and full-fat options when possible.
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Seasonings with no carbs, such as salt, pepper, and spices
The carnivore diet is an animal-based diet that includes meat, fish, eggs, and small amounts of low-lactose dairy products. It is claimed to aid an array of health issues, including weight loss, improving heart health, and blood sugar control. The diet is sometimes referred to as the "zero-carb" diet because it is very low in carbohydrates.
For example, dried herbs like thyme, basil, coriander, tarragon, mint, cinnamon, and ginger are low-carb options. Spices like cumin, paprika, garlic powder, onion powder, oregano, and red pepper flakes can also be used in smaller amounts. Creating your own spice blends at home can be a great way to ensure that your seasonings are low-carb and full of flavor. For example, a homemade taco seasoning can be made with chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and pepper. This blend can be used in a variety of dishes, including Mexican recipes, meat, poultry, and seafood.
When choosing store-bought seasonings, it is important to read the nutrition labels to avoid added sugars or fillers that can contribute to the carbohydrate content. Some seasoning blends, such as keto-friendly options, are specifically designed to be low in carbs, offering a convenient way to add flavor to your meals while adhering to the carnivore diet.
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Frequently asked questions
The carnivore diet is a highly restrictive, animal-based diet that eliminates all plant-based foods. It includes meat, poultry, fish, eggs, and some dairy products.
Foods allowed on the carnivore diet include red meat, such as beef, pork, and lamb, with an emphasis on fatty cuts of meat. Other allowed foods are chicken, turkey, organ meats, seafood, eggs, butter, lard, and bone marrow. Some people also include low-lactose dairy products, like heavy cream, hard cheese, and small amounts of milk, yoghurt, and soft cheese. Seasonings such as salt, pepper, herbs, and spices are also allowed.
All plant-based foods are excluded from the carnivore diet, including fruits, vegetables, grains, legumes, nuts, and seeds. Tea and coffee are also discouraged, as they are made from plants.
