Carnivore Diet
The carnivore diet, sometimes called the all-meat diet, focuses on consuming meat and animal products only. Being almost exclusively meat-only, this diet centers around high-protein, high-fat, and ideally zero-carb consumption. This means no fruits, vegetables, grains, or other plant-based foods.
Though animal products such as cheese, yogurt, and milk are permitted, the diet encourages only low-lactose to keep this as much of a low-carb diet as possible.
In general, eggs and dairy tend to be highly inflammatory for some people, so we don’t recommend these in the beginning.
Benefits of the carnivore diet include:
Weight loss (Dietary protein is known to satisfy appetites. This makes it less likely to snack while on the carnivore diet)
Improving or eliminating autoimmune disease
Decreasing inflammation
Improving gut health
Improving heart health
Improving mood
Increasing energy
There are only 2 rules:
- Eat meat (and maybe some animal products)
- Eat until you’re full.
Counting and categorizing calories is not necessary. The goal of this diet is to function optimally and feel good.
What do you eat on a Carnivore Diet?
Grass-fed and grass-finished beef
Steaks (fatty cuts such as New York strip and ribeye)
Organic Chicken
Lamb chops
Fish (packed with omega-3’s) – salmon, trout, albacore tuna, mackerel.
Eggs – Avoid grocery store. Buy directly from the farm.
Organ Meat
Bone broth (from real bone marrow)
Animal fats like lard, tallow, and duck fat (but not butter)
Seasonings (at your discretion)
Foods to Avoid
Fruits
Veggies
Legumes
Nuts
Grains — both processed and whole grains like bread, pasta, and rice
Heavily processed foods — frozen dinners, cakes, cookies, chips
Dairy products with higher levels of lactose — butter, goat cheese, ricotta cheese, low-fat milk, low-fat yogurt, ice cream
Beverages — alcohol, soda, fruit juices, energy drinks, teas
You’re welcome to incorporate snacks if hunger pangs arise. Jerky or anchovies provide nice meat morsels for in-between meals (just be mindful of sodium intake with some of these options).
Potential Drawbacks of a Carnivore Diet
Diarrhea and/or constipation:
Most people notice a change in bowel movements, with diarrhea expected in the diet’s early stages. Once the body acclimates to the amount of protein, bouts of constipation are common, as fiber is no longer a part of this diet plan. If you experience constipation, consider a magnesium supplement to resolve this.
Possibly hard to sustain:
The carnivore diet is difficult to sustain long-term because the food selection is so limited.
Very repetitive:
The lack of variety on this diet can be a deterrent, particularly if you’re a foodie who enjoys trying new foods often.
Appears expensive:
The cost of high-quality meats and organ meat supplements could limit some from continuing the diet for an extended period.
Potential health risks:
Consuming high amounts of red meat may lead to excessively elevated levels of iron in some people.
It’s important to check your labs including your iron and ferritin levels while on this diet to know if you need to donate blood to reduce it.
This diet is also not recommended if you have any level of kidney disease.