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The Carnivore Diet

A diet primarily based on animal products

 

 

 

 

What’s the Carnivore Diet?

The Carnivore Diet is an eating plan focused primarily on animal products such as meat, eggs, fish and animal fat. The diet totally excludes vegetables, fruits and grains. However, some people following this diet have begun incorporating small amounts of fruit and honey into their diet. There are different opinions about this being carnivore or not, with some arguing that adding these foods make it an animal-based omnivorous diet instead. If you’re aiming for the strict, “hardcore” version of the Carnivore Diet, it’s important to exclude all foods that aren’t strictly animal-based.

Supporters of the Carnivore Diet believe that by eliminating plant-based foods, you can reduce inflammation, improve digestion, and promote overall health. While it’s often seen as a more extreme diet, many people are turning to the Carnivore Diet for benefits like increased energy, mental clarity, and weight loss. However, like with any other diet, it’s important to understand the pros and cons before trying it out.

The Carnivore Diet had it major breakthrough when Dr. Shawn Baker appeared on the Joe Rogan Experience in 2017. Baker transitioned from practicing a low-carb paleo diet to a high-fat ketogenic diet before ultimately adopting a carnivore diet.

 

What You Should Eat

Butter
Butter

Animal fats are an important part of the carnivore diet. Common fats used in this eating pattern include butter, tallow, ghee, heavy cream and lard.

Meat
Meat

Red meat is the base of the carnivore diet. Build your meals around staples such as ground beef, wild game, bison, pork, and lamb. As far as possible, choose organic meat and meat from animals that are grass-fed.

Seafood
Seafood

Fish and seafood are natural foods in the carnivore diet. Vary between fish and seafoods like salmon, lobster, crab, sardines, mackerel, herring, and tilapia. These staples will provide you with high-quality protein and essential nutrients.

 

Carnivore Diet Food List

The carnivore diet includes only animal-based foods. All other foods are excluded from this diet. There is no need to buy any vegetables or fruits. It’s also time to say goodbye to ultra processed foods and fast food. The carnivore diet is a highly restrictive eating plan focused on meat and animal products.

Almost everything you can eat on the carnivore diet includes only one ingredient. Below is a Carnivore Diet Food List to help guide your next shopping trip. Try focusing on high-quality products like grass-fed steak and organic meat.

Meat

Beef, lamb, bison, wild game, pork, chicken, turkey

Fish & Seafood

Salmon, tuna, sardines, herring, mackerel, crab, lobster, shrimps, oysters, clams, sea bass

Eggs

Free-range or pastured

Organs

Liver, heart, brain, testes, kidney, tongue

Fats

Tallow, butter, ghee, lard, duck fat

Seasoning

Bone broth, pink Himalayan salt, sea salt, mineral salt

 
 
Carnivore Food List
 
 

Foods to Limit on a Carnivore Diet

When you start to follow the Carnivore Diet, you should put all your focus on animal-based foods. This means there are several food groups you’ll need to cut out. First off, all plant-based foods are excluded in the strict version of the Carnivore Diet. This includes vegetables, grains, legumes, nuts, and seeds. These foods contain fibers and anti-nutrients like oxalates and phytates, which Carnivore supporters claim can interfere with nutrient absorption.

For the more strict Carnivore supporters fruits are also limited on this diet. However, there are divided opinions on this—while some Carnivore followers allow small amounts of fruit, especially low-sugar varieties like berries, strict Carnivores avoid them completely.

Processed foods are out of the question if you are following this eating pattern. This includes processed meats like bacon, sausages and deli meats. On a Carnivore Diet you don’t eat anything that contains additives, preservatives, and nitrates. Other foods you should avoid is oils and fats from plant sources such as canola oil, sunflower oil, and soybean oil. Neither are added sugars or artifical sweeteners allowed on the Carnivore Diet.

When it comes to dairy, most supporters of this diet avoid it entirely due to potential inflammatory effects. Some others eat full-fat, low-lactose dairy products like cheese, cream and butter.

 
 

Health Benefits of the Carnivore Diet

There is limited research on the Carnivore Diet, so it’s difficult to state any certain health benefits of the diet. However, the Carnivore Diet eliminates many of the modern, processed foods that contribute to various health issues. Due to that, it’s not unlikely that this eating pattern comes with some health benefits. Like the Paleo Diet, the Carnivore Diet cuts out ultra-processed foods, refined sugars, and additives, but it goes a step further by excluding all plant-based foods.

As there is a lack of large, long-term studies on the Carnivore Diet, one can only turn to small-scale studies and anecdotal reports when it comes to health benefits. Many supporters of the Carnivore Diet or individuals that are eating this way as a personalized nutrition plan report reduced inflammation, improved mental clarity, and weight loss. Some individuals with autoimmune conditions claim that the elimination of plant foods has helped reduce their symptoms, potentially due to the avoidance of certain plant compounds that can be inflammatory in sensitive individuals. Some small-scales studies suggest that the Carnivore Diet can lead to improved insulin sensitivity and blood sugar regulation, especially in people with metabolic disorders like type 2 diabetes.

As the Carnivore Diet is a high-protein and high-fat diet, you can expect to get increased satiety while you practice this eating pattern. This will most certainly help with weight management. However, more research is needed to fully understand the long-term implications of this diet.

 
 

FAQ

What is the Carnivore Diet?

The Carnivore Diet is a diet that only include animal-based foods, including meat, fish, eggs, and certain dairy products. It excludes all plant-based foods such as fruits, vegetables, grains, legumes, and nuts.

What foods can I eat on the Carnivore Diet?

On the Carnivore Diet you can eat animal-based foods like beef, pork, chicken, turkey, lamb, organs, fish, seafood, eggs and tallow.

Is the Carnivore Diet safe?

The Carnivore Diet can be safe for some individuals in the short term, especially those looking to eliminate processed foods, refined sugars, and certain dietary irritants. However, the long-term effects are not well studied, so there may be risks that you should consider before starting a diet as restrictive as the Carnivore Diet.

What foods should I avoid on the Carnivore Diet?

On the Carnivore Diet you should avoid all plant-based foods, including fruits, vegetables, grains, legumes, nuts, seeds, sugars, artificial sweeteners, and any processed or packaged foods.

Can I lose weight on the Carnivore Diet?

Many people report weight loss on the Carnivore Diet due to its high protein content and the elimination of refined carbohydrates and processed foods. Protein and fat also tend to increase satiety, which may help control appetite.

Is the Carnivore Diet good for people with autoimmune diseases?

Some individuals with autoimmune conditions report improvements in their symptoms when following the Carnivore Diet. This may be due to the elimination of certain plant compounds (such as lectins or gluten) that could trigger inflammation. However, there are no large, long-term studies on the Carnivore Diet that can confirm this.