Madeleine Hull
The carnivore diet is a highly restrictive diet that involves eating only animal-based foods, including meat, fish, eggs, and some low-lactose dairy products. The diet aims to eliminate carbohydrates and maximize nutrient intake from animal sources, cutting out all plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. The carnivore diet is often promoted as a way to lose weight and manage chronic conditions, but there is limited research on its health benefits. While some people report improvements in overall health and certain medical conditions, the diet can be risky, particularly for those with high blood pressure, high cholesterol, and a history of heart disease.
| Characteristics | Values |
|---|---|
| Goal | To limit carbohydrate intake to the lowest levels possible |
| Food Sources | Meat, fish, eggs, and some dairy products |
| Meat Options | Beef, lamb, pork, chicken, turkey, etc. |
| Fish Options | Salmon, tuna, mackerel, sardines, crab, shrimp, lobster, etc. |
| Dairy Products | Low-lactose dairy products (in small amounts): butter, heavy cream, hard cheese, etc. |
| Seasonings | Salt, black pepper, etc. |
| Excluded Foods | Fruits, vegetables, grains, legumes, nuts, seeds, high-lactose dairy, sugars, and plant-based oils |
| Health Benefits | Weight loss, improved sleep, better skin, fewer migraines, improved mood, enhanced energy levels, better digestive and mental health |
| Health Risks | High in saturated fat, which can increase the risk of heart attack or stroke; may increase the risk of certain cancers |
| Other Risks | Very restrictive, may be difficult to sustain long-term, limited scientific research on health benefits |
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What You'll Learn
Meat and poultry
Beef, for example, provides options like steak, ground beef, and ribs, while chicken and pork also offer a range of choices. It is recommended to opt for grass-fed, pasture-raised, and organic meat options whenever possible to ensure higher nutrient content. Processed meats can be included in moderation, such as bacon, sausages, pepperoni, salami, and jerky.
The carnivore diet emphasizes the importance of animal fats, including fatty cuts of meat, for energy and satiety. Meat is also high in protein, which is essential for muscle growth and repair. While the carnivore diet focuses on animal-based foods, it is important to prioritize high-quality sources to ensure optimal nutrient intake.
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Fish
When it comes to including fish in the carnivore diet, some people prefer to eat wild-caught fish to avoid the potentially negative impact of farmed fish on their health. It is recommended to eat wild-caught fish once or twice a week to avoid too much PUFA. Additionally, some people on the carnivore diet choose to catch their own fish, ensuring that it is fresh and sourced responsibly.
While fish is included in the carnivore diet, some people choose to have it as a side dish to other meats like beef or pork, as they consider fish too lean to be a main dish. Others choose to have fish as their main source of meat, with one person reporting that their diet is 90% salmon.
It is important to note that the carnivore diet is a restrictive diet that eliminates entire food groups, leading to a lack of vitamins, minerals, and micronutrients that these food groups typically provide. There is limited research on the health benefits of the carnivore diet, and it may be risky for people with certain health conditions. As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before starting the carnivore diet.
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Dairy
The carnivore diet, also known as the "all-meat diet", revolves around prioritising animal-based foods. This typically includes meat, poultry, seafood, and animal-derived fats while excluding fruits, vegetables, grains, and legumes—and sometimes dairy. The goal of the diet is to minimise carbohydrate intake and maximise protein and fat consumption.
However, full-fat dairy products are generally preferred on the carnivore diet. Raw, grass-fed butter, cheese, and cream are considered excellent sources of nutrition. These foods contain vitamins A, D, E, and K, as well as essential fatty acids like omega-3s and CLAs. They are believed to provide anti-inflammatory benefits, balance insulin levels, increase metabolism, support digestive health, and promote efficient fat burning.
Some proponents of the carnivore diet also advocate for the consumption of raw milk, citing its higher levels of vitamin C compared to pasteurised milk. They argue that raw milk is a delicious, nutritious, and natural alternative to dairy-free diets. Additionally, raw dairy products, such as raw kefir, sour cream, and cheese, can be used in various recipes and paired with different meats.
It is important to note that individual tolerances to dairy may vary. While some individuals may be highly intolerant to all forms of dairy, others may be able to consume certain types without issue. It is always recommended to consult with a healthcare professional or registered dietitian before making any significant dietary changes.
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Eggs
The carnivore diet is a fad diet that consists of eating only animal products and byproducts, such as meat, poultry, seafood, and animal-derived fats. It is a highly restrictive diet that eliminates entire food groups, including fruits, vegetables, grains, legumes, seeds, nuts, and some dairy items. The goal of the carnivore diet is to limit carbohydrate intake, increase protein and fat intake, and avoid potentially harmful components found in plant-based foods.
While eggs are a good source of protein and nutrients, there are some concerns about their cholesterol content. Eggs are high in cholesterol, but it is important to distinguish between the two types of cholesterol. Eggs, like most animal products, do not negatively affect blood cholesterol levels. Instead, they can increase levels of "good" cholesterol, improving overall health. However, those with concerns about cholesterol should consult a healthcare provider.
The number of eggs consumed daily on the carnivore diet may vary depending on individual needs and goals. Active individuals or those with higher muscle mass may benefit from eating more eggs due to their protein and nutrient content. However, there is no one-size-fits-all answer, and the number of eggs can be adjusted based on personal preferences and nutritional requirements.
It is important to note that the carnivore diet is a restrictive and extreme diet that may not be suitable for everyone. There is limited research on the health benefits of this diet, and it can be risky for people with certain health conditions, such as high blood pressure, high cholesterol, or a history of heart disease. As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before starting the carnivore diet.
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Animal fats
The carnivore diet is a fad diet that revolves around eating animal-based foods and eliminating all other food groups. This means that meat, poultry, seafood, and animal-derived fats are included in the diet.
Grass-fed butter is another source of animal fat recommended on the carnivore diet. It contains nutrients like vitamin A, the antioxidant beta-carotene, healthy unsaturated fats, and CLA. Organ meats, such as liver, are also beneficial as they are nutrient-dense and provide vitamins that may be low in other cuts of meat.
The carnivore diet typically recommends getting 70% of caloric intake from fat, with the other 20% coming from high-quality protein sources. This is often referred to as the 80/20 rule. However, it is important to note that animal fat is mostly saturated fat, which can raise LDL ("bad") cholesterol levels and increase the risk of heart disease.
While the carnivore diet has been associated with some potential benefits, such as weight loss and improved cardiovascular health, there is limited research on its long-term effects, and it may lead to deficiencies in certain nutrients due to the exclusion of entire food groups.
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Frequently asked questions
The carnivore diet is a restrictive diet that revolves around eating animal-based foods, including meat, fish, eggs, and some low-lactose dairy products. It excludes all plant-based foods, such as fruits, vegetables, grains, and legumes.
The carnivore diet includes various types of meat, such as beef, pork, lamb, poultry, and seafood. It is recommended to choose high-quality, grass-fed, and organic options whenever possible. Processed meats, such as bacon, sausages, and pepperoni, can be included in moderation.
The carnivore diet is restrictive and excludes many health-promoting foods, primarily plant-based sources of essential nutrients, vitamins, minerals, and fiber. It is high in saturated fat, which can increase the risk of heart disease and stroke. There is limited research on the long-term health effects of the carnivore diet.
