What Is the Carnivore Diet? A Detailed Beginner’s Guide

High-protein diets are all the rage, but one outdoes all the rest. The carnivore diet, endorsed by a small group of celebrities and extreme athletes, focuses on meat — just meat.

While some research backs up the benefits of more balanced high-protein diets, many experts are skeptical of the carnivore diet.

What Is the Carnivore Diet?

Supporters of the carnivore diet claim that it can help you lose weight and protect against chronic diseases. By eliminating all carbohydrates, your body turns to fat for fuel, which can increase metabolism and lead to weight loss.

What Are the Benefits of the Carnivore Diet?

Anecdotal accounts on social media attribute numerous health benefits to the carnivore diet. However, scientific research supporting these benefits is limited.

• Weight Loss When you eliminate carbs, your body starts burning fat for fuel, a process known as ketosis. Ketosis can lead to short-term increases in metabolism and weight loss.
• Blood Sugar Control A no-carb diet can help stabilize your blood sugar levels by preventing spikes from carbohydrate- or sugar-rich foods.
• Protection From Chronic Diseases High intake of simple carbohydrates is linked to an increased risk of chronic diseases, such as cardiovascular disease and type 2 diabetes.

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• Improved Mental Health Some studies link higher meat consumption with lower levels of depression and anxiety. Avoiding plant food may also eliminate so-called antinutritional compounds, which may reduce nutrient absorption and have potentially toxic effects.

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What Are the Risks of the Carnivore Diet?

Although a meat-based diet like the carnivore diet may have short-term benefits, the long-term risks may outweigh any potential gains.

• Micronutrient Deficiencies A meat-only diet may provide an insufficient amount of important nutrients, like calcium, vitamins C, D, and E, thiamin, folate, and iodine. Micronutrients are important for your overall health and preventing diseases.

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• Electrolyte Imbalance A lack of important nutrients in a meat-based diet can lead to electrolyte imbalances, which can lead to muscle cramps, fatigue, and weakness.

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• Constipation The carnivore diet is very low in fiber, which can lead to slower digestion and increase the risk of constipation.
• Colorectal Cancer A diet high in red and processed meats has been linked to an increased risk of colon cancer and several other types of cancer.

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• Heart Disease Red meat is high in saturated fat. High saturated fat intake raises your cholesterol levels and increases your risk of cardiovascular disease.

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• Kidney Damage Large amounts of protein from meat can put stress on your kidneys, affecting their ability to filter. Over time, this can lead to kidney damage.

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Is the Carnivore Diet Healthy?

While the carnivore diet may have short-term benefits due to the effects of ketosis, there isn’t enough research on its long-term safety.

Eating a variety of foods ensures that your body is getting enough nutrients, and eating only animal-based products could lead to nutrient deficiencies.

A diet rich in fruits and vegetables is linked to increased happiness and improved mental health.

• Includes fruits, vegetables, legumes, nuts, and whole grains
• Prioritizes unsaturated fats, such as those from fish or avocados
• Limits saturated fat from meat and dairy products, like butter

A Detailed Carnivore Diet Food List

Top 10 Foods to Eat

1. Red meat, like beef, pork, lamb
2. Poultry
3. Organ meats
4. Fish and seafood
5. Wild game, like venison
6. Eggs
7. Bone marrow and bone broth
8. Full-fat dairy products, like butter and cheese
9. Salt
10. Water

Top 10 Foods to Limit or Avoid

1. Vegetables
2. Fruits
3. Seeds
4. Nuts
5. Legumes
6. Bread
7. Pasta
8. Grains
9. Low-fat dairy, like milk and yogurt
10. Alcohol

A 7-Day Carnivore Diet Sample Menu

One of the benefits of a carnivore diet is that high protein and fat consumption promotes fullness, so people usually aren’t hungry between meals. This means there is no need for snacks on the carnivore diet, although some options are included in the list below.

Carnivore Diet Shopping List

Here are the foods every carnivore diet beginner needs to add to their grocery list, registered dietitian nutritionists say:

Meat

• Rib eye steak
• New York strip steak
• Brisket
• Pork chops
• Pork ribs
• Chicken thighs
• Chicken breast
• Liver
• Kidneys
• Lamb chops
• Beef jerky

Seafood

• Shrimp
• Mussels
• Scallops
• Lobster
• Trout
• Salmon
• Salmon jerky
• Sardines

Other

• Bone broth
• Bone marrow
• Pork rinds
• Eggs
• Sea salt
• Peppercorns

Grocery delivery services can make it easier to follow specific diets. We rounded up the five best options for getting healthy groceries delivered.

How to Get Started With the Carnivore Diet

Starting a new diet can be confusing and challenging at first. The following tips are designed to help you make the best transition, if you want to try the carnivore diet.

1. Be Responsible

2. Don’t Rush Into It

Switching to an all-meat diet may have a significant impact on your health. Try increasing your meat intake gradually to give your body time to adjust.

3. Don’t Be Afraid to Make Alterations

4. Use Supplements

5. Try Keto or Another Diet Instead

The Takeaway

• The carnivore diet is a high-protein diet that focuses exclusively on meat and sometimes dairy. It is similar to a ketogenic diet but excludes all plant-based foods.
• Purported benefits of the carnivore diet include weight loss, a lowered risk of chronic disease, and improved mental function.
• Risks of the carnivore diet include nutrient deficiencies, digestive problems, kidney damage, and increased cancer risk.
• There is limited research on the long-term effects of the carnivore diet. Less strict diets like a keto or paleo diet may be safer options if you’re trying to limit carbs. Talk with your doctor before trying an extreme diet like the carnivore diet. It may not be safe if you have a chronic condition like diabetes, heart disease, or kidney disease.