High-protein diets are a popular health trend right now, especially on social media, where influencers regularly share tips on how to pack more of the macronutrient into meals. One popular version of a high-protein eating plan is the carnivore diet.
The carnivore diet is pretty much what its name implies — lots of meat products and no carbohydrates. Its popularity is no surprise given recent demand for other diets focused on protein, like keto.
But is the carnivore diet too extreme? Does eating only animal products and no carbohydrates come with health risks? Here's what to know.
What is the carnivore diet?
The carnivore diet, created by Dr. Shawn Baker, revolves around animal products — especially meat, eggs and a little dairy —as its only component. Following the carnivore diet means no vegetables, grains or any plant-based foods.
There is some anecdotal evidence, according to its proponents, that the carnivore diet can lead to weight loss and improve metabolism and autoimmune diseases. Baker also has said it can reverse diabetes. However, research has yet to bear out these benefits.
Baker's website and 2019 book are the go-to resources for those trying out the carnivore diet thanks to his recipes, meal plans and other tools to follow the eating plan.
Carnivore diet food list
On the diet, you will eat:
- Meat
- Fish
- Eggs
- Some animal products (like yogurt and bone broth)
- Seasonings like salt and pepper
Carnivore dietrisks
One of the main risks that comes with following a carnivore diet is that it's highly restrictive and may be difficult to maintain. And if you're using it for weight loss, know that research shows you need to make lasting lifestyle changes to keep the weight off. That means that more balanced diets tend to be better for long-term health.
The carnivore diet also can lead to nutrient deficiencies because you're cutting out all plant-based foods, which are high in fiber, antioxidants and many other vitamins and minerals. Also, not eating enough vegetables can lead to poor gut health and gastrointestinal issues, like constipation.
You'll also be lots of saturated fat by following a carnivore diet, which can raise bad cholesterol and, in turn, increase risk of heart disease and stroke.
Carnivore diet benefits
The diet does eliminate any source of sugar, as well as refined grains and ultra-processed foods. Diets high in sugar, refined grains and processed foods have been associated with a risk of chronic conditions such as obesity, type 2 diabetes, and potential adverse mental health impacts.
If considering a carnivore approach, aim for animal-based foods with the most significant nutrient density. For example, consider organic dairy, grass-fed beef and pork products, poultry raised without antibiotics, wild fish and shellfish, and pasture-raised eggs.
Carnivore diet meal plan
The following five-day meal plan is an example of a carnivore diet approach.
Day 1
- Breakfast: 2 eggs, scrambled in butter, with ¼ cup cheddar cheese on top.
- Lunch: 4 turkey breast slices rolled in mozzarella cheese, plus 1 cup of bone broth.
- Dinner: Meatloaf.
Day 2
- Breakfast: 1 cup plain yogurt and 2 hard-boiled eggs.
- Lunch: Turkey burger and 1 cup of bone broth.
- Dinner: Bison steak with a side of sautéed shrimp.
Day 3
- Breakfast: Bacon and eggs.
- Lunch: Soup (1 cup heavy cream and 1.5 cups bone broth with shredded chicken thigh meat in broth).
- Dinner: 6-ounce wild salmon filet, baked or grilled, with 1 cup of bone broth.
Day 4
- Breakfast: 2 fried eggs with 3 links of turkey sausage.
- Lunch: 1 pound ground chicken mixed with cotija cheese.
- Dinner: 3 large meatballs (1 pound of ground beef, 2 eggs, ¼ cup parmesan cheese, salt and pepper) plus 1 cup of bone broth.
Day 5
- Breakfast: 3 slices of turkey bacon and 2 hard-boiled eggs.
- Lunch: Wild salmon and crab burger (1 can wild salmon and 1 can crabmeat mixed with 2 eggs, 2 tablespoons butter, salt and pepper) sautéed with butter and topped with sour cream.
- Dinner: Chicken crust pizza (1 pound of ground chicken, mixed with 1 egg and formed into a round shell, then baked at 375 degrees for about 15 minutes. Take the crust out and top with mozzarella cheese and turkey sausage, then bake another 15 minutes).
Carnivore diet snacks:
- Cottage cheese
- Yogurt
- Bacon strips
- Sardines
- Shrimp co*cktail
- Cheese sticks
- Jerky (chicken, beef and salmon)
The bottom line: Is the carnivore diet healthy?
The carnivore diet has many anecdotal advantages, but the scientific data still needs to catch up to the proposed benefits. Since the diet is highly restrictive and cuts out entire food groups, it may not be a viable long-term dietary pattern for many individuals. Additionally, the safety of the diet has yet to be rigorously tested. The diet may increase the risk of cardiovascular disease and type 2 diabetes due to the diet’s high intake of meat and low intake of plants. Speaking with your health practitioner about the potential risks and benefits is a good first step before embarking on any diet plan, especially one that is highly restrictive and cuts out entire food groups.
Kristin Kirkpatrick
KristinKirkpatrick, MS, RDN, former lead dietitian at Cleveland Clinic and founder and president of KAK Consulting, LLC., is an award-winning dietitian, best-selling author and nationally recognized speaker and writer. FollowKristinwhile she works to help people live longer and better @fuelwellwithkrissy, with the world’s greatest need in mind, good health.
FAQs
There is some anecdotal evidence, according to its proponents, that the carnivore diet can lead to weight loss and improve metabolism and autoimmune diseases. Baker also has said it can reverse diabetes. However, research has yet to bear out these benefits.
Can a carnivore diet help you lose weight? ›
Do You Lose Weight Faster On Keto Or Carnivore? Carnivore is more effective in quick weight loss than keto, as it completely cuts out carbs entirely whereas the ketogenic diet limits carb consumption. Because of this, your body is more likely to burn fat in less time with as a carnivore.
How much should I eat on the carnivore diet to lose weight? ›
With the right amount of fat and protein, you can reach your body composition goals while enjoying delicious meals. If you are looking to lose weight, an ideal caloric intake is around 1,500-1,750 calories per day, deviating from the normal 2,000.
What are the benefits of the meat only diet? ›
Table of Contents
- Reduced Symptoms of Autoimmune Diseases.
- Lower Blood Sugar Levels.
- Calmer Gut.
- Decreasing Inflammation.
- Clearer Mind.
- Heart Health.
- Weight Loss.
Do the carnivore diet and carbohydrates mix well? Digestion problems can arise if you eat carbohydrates on the carnivore diet. This can result from a spike in blood sugar, which can cause heartburn, bloating, or nausea, affecting how food is digested.
How many pounds can you lose on carnivore diet in 30 days? ›
But personal reports show that Carnivores could lose 7kg (15.4 pounds) in 30 days, 121 lbs in 12 months, and so on. Generally, aiming to lose between 0.5 – 0.75% of your starting body weight can be realistic.
How long does it take to lose belly fat on carnivore diet? ›
this obviously varies from person to person - your starting body fat percentage, your metabolism, your activity level, and your diet all influence how quickly you see results. For some, you'll see noticeable changes in the mirror and on the scale after 2-4 weeks. For others, it can take beyond a month.
What is the 80 20 rule for carnivore diet? ›
Some carnivore enthusiasts even go for an 80/20 carnivore diet. This means 80% fat and 20% protein — no carbs at all. This fat-to-protein ratio carnivore diet is typically for experienced people on a carnivore diet.
What is the best meat for weight loss? ›
Skinless chicken, turkey and red meat such as pork chops with the fats trimmed off are basically lean meats. Turkey is one of the leaner proteins that is also high in vitamin B6 and niacin. According to Sollid, these nutrients promote cardiovascular health, digestion, energy, brain function, and other bodily functions.
How many eggs a day on a carnivore diet? ›
More eggs can support muscle gain, while fewer may be better for weight loss. You can also consider just consuming egg whites to lower your calorie and fat intake. In general, though, many on the carnivore diet consume between 2 to 6 eggs daily as part of their meal plan.
It's said to aid weight loss and several health issues, but no reliable research backs these claims. What's more, it's high in fat and sodium, contains no fiber or beneficial plant compounds, and is difficult to maintain long term. Overall, the carnivore diet is unnecessarily restrictive.
What happens if you only eat meat every day? ›
Expect to experience nausea and other side effects that come with limiting your diet to only animal products. You may experience constipation as well, due to the decreased fiber intake since fruits, vegetables and whole grains are restricted.
Is carnivore anti-inflammatory? ›
Carnivore diet for inflammation
Ovadia, much like the Petersons, says the diet is great for reducing inflammation. “It's clearly anti-inflammatory,” he says. “We now have, in large experience, many, many people who have had inflammatory conditions, autoimmune conditions that healed themselves with a carnivore diet…
Will I lose more weight on keto or carnivore? ›
The Keto diet is better for gut health, brain health, and overall mood. The Carnivore diet, on the other hand, is not good for gut health, brain health, and mood. The one area where the Carnivore diet outperforms the Keto diet is weight loss. The Carnivore diet is very effective in terms of weight loss.
What is the secret of carnivore diet? ›
The carnivore diet plan is simple; you only eat animal foods and products. Everything else is restricted. That means no fruits, no vegetables, no bread or grains, and limiting your dairy intake to low-lactose foods.
Why do you lose so much weight on carnivore? ›
By cutting carbs and consuming only whole animal products centered around ruminant meats, fish, pork, eggs, and full-fat dairy, the carnivore diet induces a metabolic shift that triggers your body to more efficiently break down body fat into energy.
What are 3 disadvantages of the carnivore diet? ›
Risks of the Carnivore Diet
- Heart Disease. ...
- Vitamin and Mineral Deficiencies. ...
- Digestive Health Issues. ...
- Complications for People With Certain Conditions.
The Keto diet is better for gut health, brain health, and overall mood. The Carnivore diet, on the other hand, is not good for gut health, brain health, and mood. The one area where the Carnivore diet outperforms the Keto diet is weight loss. The Carnivore diet is very effective in terms of weight loss.
How soon do you see results on carnivore diet? ›
Steady Progress: Typical Timeline of Noticeable Changes. Once your body has adapted to the carnivore diet, you'll begin to notice more profound carnivore diet results around the 3-6 week mark. Weight loss can become apparent during this time, as your body continues to burn fat for energy.
What happens if you don't eat enough fat on a carnivore diet? ›
Meeting your fat carnivore diet macro goals will protect you from protein poisoning. If you eat too much protein and not enough fat you will get protein poisoning. This condition occurs when your liver can no longer upregulate urea synthesis needed to metabolize protein.
