The carnivore diet is a controversial eating plan that eliminates all foods except meat and animal products. Proponents claim it can improve health issues like weight management, mood stabilization, and blood sugar control. However, the diet is highly restrictive and lacks essential nutrients, making its long-term safety questionable.

This article explores what the carnivore diet involves, its potential benefits, downsides, and whether it’s a sustainable option for weight loss.

What Is the Carnivore Diet?

The carnivore diet focuses exclusively on animal-based foods like meat, fish, eggs, and certain low-lactose dairy products. It completely excludes all plant-based foods, such as fruits, vegetables, legumes, grains, nuts, and seeds.

Some advocates suggest limiting dairy intake to butter, hard cheeses, and heavy cream due to their low lactose content. This diet is rooted in the idea that ancient humans primarily consumed animal foods and that modern carb-rich diets contribute to chronic diseases.

Unlike low-carb diets like keto or paleo, which reduce carbohydrate intake, the carnivore diet aims for zero carbs. While some claim it can help with conditions like arthritis, diabetes, and depression, no clinical studies have validated these claims.

How to Follow the Carnivore Diet

The diet involves eating only animal-based foods, such as:

• Meat: Beef, pork, chicken, turkey, and lamb.
• Fish: Salmon, sardines, mackerel, and shellfish.
• Organ Meats: Liver, kidney, and heart.
• Other Animal Products: Eggs, bone broth, and lard.
• Dairy (optional): Hard cheese, butter, and heavy cream in moderation.

Seasonings without carbs, such as salt and pepper, are generally allowed. However, beverages like tea, coffee, and alcohol are discouraged, with water and bone broth being the primary recommended liquids.

Foods to Avoid

All non-animal foods are off-limits, including:

• Fruits and vegetables.
• Grains like rice, quinoa, and wheat.
• Legumes such as lentils and beans.
• Nuts, seeds, and all sugary foods.
• Beverages other than water or bone broth.

While some people might occasionally include low-carb dairy or fermented foods, purists of the carnivore diet exclude them.

Can the Carnivore Diet Help With Weight Loss?

The carnivore diet may aid weight loss due to its high-protein and low-carb composition. Protein increases feelings of fullness and can help reduce calorie intake, while also boosting your metabolism.

Studies on high-protein diets suggest they can support weight loss and help maintain lean muscle mass. However, achieving these results doesn’t require eliminating all carbohydrates. Well-balanced diets like keto and other low-carb plans offer similar benefits without the extreme restrictions of the carnivore diet.

Potential Benefits

While research on the carnivore diet is limited, it may provide some benefits due to its elimination of highly processed foods. These benefits could include:

1. Improved Blood Sugar Levels: Removing refined carbs and sugary foods can stabilize blood sugar, particularly in individuals with diabetes.
2. Reduced Calorie Intake: High protein and fat content may suppress appetite, leading to fewer calories consumed.
3. Simplified Meal Planning: With fewer food choices, the diet removes the complexity of deciding what to eat.

Downsides of the Carnivore Diet

The carnivore diet is not without risks and challenges. Here are some of the major concerns:

1. Lack of Essential Nutrients: Excluding fruits, vegetables, and grains eliminates critical vitamins, minerals, and fiber.
2. No Fiber Intake: Fiber is essential for digestive health, promoting healthy gut bacteria and preventing constipation.
3. High Saturated Fat and Cholesterol: Consuming large amounts of fatty cuts of meat may increase bad cholesterol levels, raising concerns about heart health.
4. Limited Long-Term Research: The long-term health effects of such a restrictive diet are unknown.
5. Increased Sodium Intake: Processed meats like bacon and sausages can lead to excessive sodium consumption, which is linked to high blood pressure.

Sample Carnivore Diet Menu

Here’s an example of a 5-day meal plan for the carnivore diet:

Day 1

• Breakfast: Eggs, bacon, sardines.
• Lunch: Grilled chicken thighs, salmon jerky.
• Dinner: Ribeye steak, crab, chicken liver.

Day 2

• Breakfast: Hard-boiled eggs, shrimp, a small glass of heavy cream.
• Lunch: Pork chops, beef jerky, mackerel.
• Dinner: Lamb chops, scallops cooked in butter.

Day 3

• Breakfast: Turkey sausage, scrambled eggs.
• Lunch: Grilled salmon, beef tips.
• Dinner: Filet mignon, bone marrow, a small amount of Parmesan cheese.

Day 4

• Breakfast: Smoked trout, turkey sausage.
• Lunch: Beef meatballs, cheddar cheese.
• Dinner: Flank steak, crab legs cooked in lard.

Day 5

• Breakfast: Chicken sausage, scrambled eggs.
• Lunch: Lamb roast, grilled shrimp.
• Dinner: Ribeye steak, salmon cooked in butter.

The Bottom Line

While the carnivore diet might appeal to those looking for a simplified eating plan or rapid weight loss, its extreme restrictions make it unsustainable and potentially harmful in the long term. The exclusion of plant-based foods eliminates key nutrients and fibers vital for overall health.

If you’re considering this diet, consult a healthcare professional to assess its suitability for your needs. A balanced diet with a variety of foods is typically a healthier and more sustainable choice.