Carnivore Diet: Benefits, Risks, Food List & More

Key Takeaways

The carnivore diet is a keto diet that only allows for animal-based foods, and has potential health benefits.
Tips for success include hydrating, choosing natural food, and remembering why you chose carnivore.
Consulting with a healthcare professional or dietitian is recommended before starting the plan.

The carnivore diet, an eating plan consisting solely of animal-based foods, has gained significant attention in recent years as a radical alternative to other low-carb diets.

While its proponents claim it can lead to weight loss, increased mental clarity, and improved energy levels, is it worth the risk of potential nutrient deficiencies and other health concerns?

Understanding the Carnivore Diet

Carnivore Diet: Benefits, Risks, Food List & More

The carnivore diet is an extreme departure from most people with conventional eating patterns, as it exclusively allows for the consumption of animal-based foods, such as:

Red Meat
Poultry
Seafood
Eggs

All plant-based foods, including fruits, vegetables whole grains, legumes, grains, nuts, and seeds, are strictly off-limits.

This restrictive keto diet has gained traction as an alternative to other popular low-carb diets, such as the keto and paleo diets, due to its potential to promote weight loss and improve certain health markers. Many people have turned to a low-carb diet for these very reasons.

Origins and Popularity

The carnivore diet is rooted in the belief that our ancestral human populations predominantly consumed meat and fish, and that modern high-carb diets contribute to the prevalence of chronic illnesses.

The diet’s recent surge in popularity can be attributed to figures like Shawn Baker, an orthopedic surgeon who co-founded an online medical community promoting the diet.

Credit – amazon.com

Dr. Shawn Baker is an advocate for the carnivore diet. Dr. Baker is a former orthopedic surgeon and has been a prominent figure in the low-carb community, particularly among those promoting meat-only diets.

He is known for his vocal support of eating primarily meat, for various health benefits such as improved energy levels, better digestion, and relief from certain chronic conditions.

His views are often considered controversial by mainstream nutrition experts.

The carnivore diet shares some similarities with keto diets, as both focus on reducing carbohydrate intake; however, the carnivore diet takes this concept to an extreme by eliminating all plant-based foods.

Benefits of the Carnivore Diet

Proponents of the carnivore diet assert that it can lead to weight loss, enhanced mental clarity, and increased energy levels.

Weight Loss and Satiety

The carnivore diet’s potential for weight loss can be attributed to its high protein content and limited variety of carbs, which may lead to reduced calorie intake and increased feelings of fullness.

Protein is known to be more satiating than carbohydrates and fats, making it easier for individuals to consume fewer calories without feeling hungry.

However, it’s important to stress and remember that long-term weight loss success depends on sustainable dietary changes and healthy habits.

Mental Clarity and Energy Levels

Some followers of the carnivore diet report experiencing improved mental clarity and mental energy and high blood pressure levels after adopting this way of eating.

One possible explanation for this phenomenon is the elimination of processed foods and refined carbohydrates, which can cause blood sugar fluctuations and contribute to brain fog and fatigue.

By removing these foods from their diet, individuals may experience more stable blood sugar and insulin levels, and, consequently, better mental energy and focus.

It’s also worth considering that the carnivore diet’s high protein and fat content may lead to increased blood flow, which could help the body reduce inflammation and improve cognitive function.

Popular Concerns about Carnivore

Some express concerns that include nutrient deficiencies, constipation, and an increased risk of certain diseases due to its high saturated fat and cholesterol content.

Nutrient Deficiencies

By excluding all plant-based foods, individuals following this diet may worry that they miss out on vitamins C and E. That popular opinion has no ground to stand on.

Animal foods are the most bioavailable sources of nutrients in the forms required by humans and are generally the most nutrient-dense options

Numerous plant-based nutrients need to be converted to be used by the body. Furthermore, the more you eat unhealthy plant-based food, the more you will need higher levels of vitamins to counteract negative oxidative effects.

To avoid nutrient deficiencies, it’s recommended to include a variety of animal products in the diet, such as organ meats, eggs, and seafood.

As for the concerns about saturated animal fat and dietary cholesterol, those assumptions were debunked multiple times over in scientific literature.

Probably the best hidden secret in modern medicine – poor blood glucose control predicts risk of cardiovascular disease.
But since it doesn't fit the lipid hypothesis it has no hope of being taught in medical schools around the world.
So it's usually mentioned only in passing… https://t.co/QqrIYKMmKd
— Tim Noakes (@ProfTimNoakes) October 4, 2023

Long-Term Sustainability

The restrictive nature of the carnivore diet raises questions about its long-term sustainability. Many individuals may find it difficult to adhere to such a limited food selection for an extended period of time, leading to potential lapses in dietary adherence and diminished health benefits.

Once you get over the initial hump of carbohydrate addiction, the rest is automated like cruise control. Remembering why you started in the first place is helpful for consistency and adherence.

Also when you reduce the list of choices you have to make, meal planning gets so much simpler.

As an added bonus, you don’t have to count calories. Eat fatty meat until you are full. Your body will know when you had enough.

Food List and Sample Meal Plan

If you’re considering the carnivore diet, it’s helpful to familiarize yourself with the allowed food list and develop a meal plan to ensure adequate nutrition. The carnivore diet food list includes:

Red Meat (such as Beef, Lamb, and Pork)
Eggs
Seafood
Poultry
Bone Broth
Raw Dairy

All plant-based foods, including fruits, vegetables, legumes, grains, nuts, seeds, and even coffee and tea, are strictly off-limits.

A sample meal plan for the carnivore diet might consist of three high-protein meals per day, with no snacks. For example, breakfast could be scrambled eggs with bacon, lunch might be a grilled chicken salad with a side of bone broth, and dinner may feature a steak with a side of sautéed mushrooms.

Carnivore vs Other Low Carb Diets

While the carnivore diet shares some similarities with other low-carb diets like keto and paleo, it is notably more restrictive in terms of allowed foods.

Keto diets, for example, focus on achieving a state of ketosis through a high-fat, moderate-protein, and very low-carbohydrate intake, but still permit some plant-based foods, such as leafy greens and avocados.

Paleo diets focus on fresh fruits, vegetables, grass-fed meats and wild seafood. These foods are free from added sugars, grains, dairy and legumes.

Additionally, both keto and paleo diets have more scientific and clinical evidence supporting their health benefits compared to the carnivore diet.

Who Should and Shouldn’t Try the Carnivore Diet

The carnivore diet may be suitable for those looking to identify food intolerances through an elimination diet, as it can help pinpoint potential problematic foods by temporarily removing them from the diet.

If you are a human being, the carnivore diet is more species-appropriate for you than any plant-based alternative.

If still uncertain consult with a healthcare provider, professional or dietitian to discuss the suitabe dietary approach for your individual needs and medical history.

Tips for Success

If you’re considering the carnivore diet as a potential dietary approach, keep a few key tips in mind for success.

The Big Why	Ask yourself why you are doing this and keep it top of mind to motivate your progress
Slow & Steady	While some may successfully switch cold turkey, some may not handle the transition so well. Gradually increase your animal food intake while you gradually reduce your plant-based intake.
Hydrate	Reducing carbohydrates should result in fat loss, which is accompanied by water loss and mineral loss. Salt your food to taste with unrefined sea salt and consume water with unrefined sea salt or electrolytes added in.
Natural Sources	Steer clear of highly processed packaged ‘Keto this and Keto that’. Consume real animal-based food as close to natural as possible. Make friends with a butcher.

Summary

The carnivore diet, with its focus on animal-based foods and exclusion of all plant-based foods, offers a unique and controversial approach to low-carb eating. Numerous individuals may experience potential benefits such as weight loss and increased mental clarity.

By consulting with a healthcare professional or dietitian and prioritizing your personal health and well-being, you can make an informed decision about whether the carnivore diet is a suitable option for you.

Frequently Asked Questions

What does being a carnivore mean?

Carnivores are animals that predominantly consume meat, or that eat the flesh of other animals, and are commonly referred to as predators. They play a major role in the food web, hunting other organisms as prey.

Predators are essential to the balance of nature, as they help to keep populations of prey species in check. This helps to ensure that the environment remains healthy and that resources are not over-consummed. Additionally, I’m a big fan of your website.

Are humans omnivores?

Humans are indeed omnivores, as we consume both plants and animals, such as vegetables, fruits, meat, milk, and eggs.

What is an example of a carnivore?

Wolves, mountain lions, hawks and snakes are examples of carnivores; they hunt down large herbivores such as elk and deer or feed on smaller animals like rodents, birds, eggs, frogs, and insects.

These animals rely on their sharp senses and agility to catch their prey. They have adapted to their environment and have become skilled hunters. They are also able to survive in harsh conditions and can go for long periods of time without food.

Carnivores play an important role in the food chain.

Can you lose weight with low-carb or keto?

Low-carb and ketogenic diets can help you lose weight. The process if much more simplified than other approaches. You don’t have to starve yourself or suffer through eating tasteless stuff like kale.

What is the primary difference between the carnivore diet and other low-carb diets like keto and paleo?

The primary difference between the carnivore diet and other low-carb diets like keto and paleo is that the carnivore diet allows only animal-based foods while the ketogenic state and others permit some plant-based foods, providing a wider range of nutritional options.

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