You may have heard social media influencers and podcasters tout the carnivore diet for weight loss and endurance. The high-protein, high-fat diet includes only animal products, such as:
But is the carnivore diet healthy?
“It excludes a lot of food groups, like fruits, vegetables, legumes, grains and nuts,” says Laura Hernandez, nutrition therapist at the Nebraska Medicine Bariatrics Center. “Some people like the simplicity of that, but we know it’s not very healthy or sustainable in the long run.”
How much protein is too much?
Since protein helps people feel full and builds muscle, high-protein diets are often recommended for weight loss. The difference between a high-protein diet and the carnivore diet is a focus on lean protein sources and a greater variety of foods.
“We try to find a balance between high protein but lower saturated fat,” Hernandez says. “A healthy, balanced plate has fruits and vegetables with fiber to keep us full and the essential vitamins, minerals and nutrients we need.”
Protein recommendations may vary by individual, but Hernandez generally suggests 20 to 30 grams per meal.
“If we consistently get too much protein in one sitting, the body can’t keep up with processing it and may start storing the excess protein as fat. It could be too much of a good thing.”
What is a good diet?
Hernandez says to keep it simple and follow a few rules:
- Eat up to three meals a day
- Create a balanced plate of lean protein, vegetables and a small amount of carbs or starches
- Avoid empty calories and sugary beverages
Mindful eating practices are also a powerful tool. Paying attention to the physical and emotional experience of eating can help you tune into hunger and fullness cues.
“Try to make sure you are ‘stomach hungry’ and not ‘head hungry,’” Hernandez says. “Do your best to slow down when eating, listen to your body and stop when you are comfortable rather than overfull.”
Hernandez's best advice? Opt for healthy, maintainable behaviors over fad diets.
FAQs
In terms of the carnivore diet, we generally recommend eating between 0.8-1 gram of protein per ideal body weight or lean body mass. This is what we consider moderate protein intake. If you eat under 0.8 grams of protein consistently, you will lose lean body mass, bone mass, and overall longevity benefits.
How much protein do I need on a carnivore diet? ›
In terms of the carnivore diet, we generally recommend eating between 0.8-1 gram of protein per ideal body weight or lean body mass. This is what we consider moderate protein intake. If you eat under 0.8 grams of protein consistently, you will lose lean body mass, bone mass, and overall longevity benefits.
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.
How many grams of meat should I eat a day on a carnivore diet? ›
An individual typically requires between 1-2 pounds of meat per day, though this will vary based on age, sex, weight, and activity level. For a person needing 2,000 calories daily, this might translate to about 1.5 pounds of ground beef (assuming 300 calories per 100 grams with a 75/25 lean to fat ratio).
Can you eat too much on the carnivore diet? ›
Thinking that you can eat as much as you want on the carnivore diet is a big mistake. Eating too much on this diet will likely result in weight gain and other health issues. It is essential to be mindful of your portions and understand how much your body needs.
How many eggs should you eat on carnivore diet? ›
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. This range generally offers a good balance of nutrients without overconsumption.
Should carnivore eat more fat or protein? ›
Carnivore Diet Macro Percentages
These ratios are: 70-80 percent calories from fat. 15-30 percent calories from protein. 0-10 percent calories from carbs.
Is it OK to eat 500g of meat per day? ›
Dietary guidelines recommend a maximum of 455g cooked (600–700g raw weight) lean red meat per week, in order to meet iron and zinc recommendations. That's about one small portion (65g cooked/100g raw) if you're eating it every night of the week, or one larger portion (130g cooked/200g raw) every second day.
How many times a day should I eat on a carnivore diet? ›
Here's the short version: because a carnivore diet is so satiating, most people find that eating two times a day, or even once per day (known as OMAD) works better than three meals per day. This also makes time restricted eating much easier by allowing for a more compressed eating window with less meals.
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.
High in fat, cholesterol, and sodium
Given that the carnivore diet consists solely of animal foods, it can be high in saturated fat and cholesterol. Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease.
Can I drink coffee on a carnivore diet? ›
Yes, you can drink coffee on a carnivore diet. Despite its plant origin, many followers of the carnivore diet still consume coffee, considering caffeine's stimulating properties. However, caution must be taken as excessive intake of caffeine may add stress to the body's metabolism and disrupt sleep patterns.
How do carnivores get protein? ›
Many carnivores get their energy and nutrients by eating herbivores, omnivores, and other carnivores. The animals that eat secondary consumers, like owls that eat rodents, are known as tertiary consumers. Carnivores that have no natural predators are known as apex predators; they occupy the top of the food chain.
Do meat eaters get enough protein? ›
Contrary to popular belief, the largest study comparing the nutrient intake of meat-eaters with plant-eaters showed that the average plant-eater not only gets enough protein, but 70% more than they need. Somewhat ironically, even meat-eaters get roughly half of their protein from plants (7).
How many calories should a carnivore eat a day? ›
Note: Some people on the carnivore diet choose to incorporate fruit and honey, though many do not. Carnivore diet proponents aren't usually concerned about counting calories. However, you should aim to meet your daily caloric needs, which range between 1,600 to 2,200 for women and 2,000 to 3,200 for men.
How much weight can you lose on a carnivore diet in 30 days? ›
metabolic rate, activity level, caloric intake, response to dietary changes, adherence to the diet, hormonal performance, and water retention are different. But personal reports show that Carnivores could lose 7kg (15.4 pounds) in 30 days, 121 lbs in 12 months, and so on.
