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What is it? | Foods to eat | Foods to avoid | Does it lack nutrition? | What supplements can I take? | Weight loss | Carnivore diet meal plan
The carnivore diet is a diet that consists entirely of meat and animal products and is a promising diet based approach that might aid weight loss, help deal with mood issues and better regulate blood sugar. It's important to note that more controlled studies are still required but many people on the carnivore diet report that it has helped them lose weight, improve mood, regulate blood sugar as well as resolve a slew of other health issues.
Because of the lack of research and the highly restrictive nature of the diet, you might think that it's unhealthy long-term. Lets dive in to the facts of the diet, learn what the diet actually includes and if it can, indeed, aid in weight loss, as well as other potential health benefits and drawbacks.
What is a carnivore diet?
I'm sure you already know by now that a carnivore diet is strictly meat and animal products, so why the need for an article? There are caveats, gotcha's and recommendations to be made. Can you even use supplements? Can you continue to take your Omega 3 Fish Oil capsules?
The simplest way to adhere to a carnivore diet is to eat only "approved foods" for the diet.
Foods to eat
- Meat: Beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, tripe, heart, brain
- Fish: Salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc
- Other animal products: Eggs, lard, bone marrow, bone broth
- Low-lactose dairy: Heavy cream, hard cheese, butter
Foods to avoid
- Fruits: apples, oranges, bananas, berries...
- Vegetables: asparagus, mushrooms, broccoli, peppers...
- High-lactose dairy: soft cheese, milk, yogurt...
- Legumes: beans, lentils...
- Nuts and seeds: walnuts, almonds, pistachios, sunflower seeds...
- Grains: oatmeal, wheat, bread, rice, quinoa...
- Alcohol: beer, wine, liquor...
- Sugars: white sugar, brown sugar, honey, maple syrup...
- Beverages other than water: coffee, soda, tea, juice...
As you will very quickly realise, this diet is very restrictive but that makes the golden rules very simple; eat only animal-based products and don't have any carbs (or as little as possible).
The entire diet and idea of eating only meat stems from the belief that our ancestors would have eaten mostly meat and fish. Some scientists believe that chowing down on meat was a game-changer for our ancestors' brain development around two million years ago. When Homo erectus swapped out the crummy plant diet of apes for calorie-packed meat and marrow, they got a serious energy boost. This extra fuel helped power their bigger brains. Eating higher quality food and less bulky plant fiber meant they could sport smaller guts, freeing up energy for their ever-demanding brains. Leslie Aiello and paleoanthropologist Peter Wheeler floated this idea, noting that while a resting human brain hogs 20 percent of our energy, an ape’s brain only takes up 8 percent. So, since the days of H. erectus, humans have relied on an energy-rich diet, especially meat, to keep their brains running smoothly.
But doesn't it lack micronutrients and beneficial plant compounds?
I'll state again, for the record, that there are no controlled studies that support the claims that the carnivore diet can help cure your ailments, obesity, heart problems, and so on. On the flip side though, no one can assert with confidence that it doesn't work. The typical argument "health experts" might raise is that the carnivore diet is lacking in certain micronutrients and beneficial plant compounds, which is up for dispute and discussed below.
For a more comprehensive guide, please read our carnivore diet supplements guide.
What micronutrients might the carnivore diet lack?
As well as an extreme lack of carbohydrates, experts might tell you that you're missing out on the following:
- Fiber: Essential for digestive health, promoting regular bowel movements, and maintaining healthy cholesterol levels.
- Vitamin C: Important for immune function, skin health, and antioxidant protection.
- Vitamin E: An antioxidant that helps protect cells from damage.
- Vitamin K1: Found in leafy greens, important for blood clotting and bone health.
- Folate (Vitamin B9): Crucial for DNA synthesis and repair, and cell division.
- Magnesium: Necessary for muscle and nerve function, blood glucose control, and bone health.
- Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.
- Manganese: Important for bone formation, blood clotting, and reducing inflammation.
- Phytonutrients: Plant-based compounds with antioxidant, anti-inflammatory, and potential anti-cancer properties.
- Flavonoids: Found in fruits and vegetables, known for their antioxidant properties.
- Carotenoids: Pigments in plants that have antioxidant effects and can be converted into vitamin A.
- Polyphenols: Micronutrients packed with antioxidants, found in a variety of plant foods.
The list is endless, but I actually strongly disagree and here's why...
Meat is actually a nutrient-dense superfood containing everything the human body needs to thrive. Our ancestors ate a meat-based diet for millions of years, and it's what we are biologically adapted to.
- Vitamin C, for example, is not essential on a carnivore diet since glucose competes with vitamin C for uptake, and the carnivore diet is naturally low in carbohydrates.
- Folate is abundant in organ meats.
- While the diet contains no fiber, fiber is not an essential nutrient and the benefits of eliminating it may outweigh the downsides for many people.
- Magnesium can be found in sufficient quantities in animal products, particularly in organ meats and fish.
- Potassium is present in meats like beef and pork, and the body’s need for potassium may be lower when carbohydrate intake is low.
- The antioxidants found in meat, such as carnosine and taurine, can provide similar benefits to those found in plant-based foods, protecting the body from oxidative stress and inflammation.
In essence, a well-rounded carnivore diet focusing on various cuts and types of meat, including organ meats, can potentially meet all nutritional needs, challenging the notion that plant-based nutrients are essential for optimal health.
The carnivore diet recognizes that animal foods are the most bioavailable and nutrient-rich sources of fuel for the human body, providing all the essential proteins, fats, vitamins, and minerals we need to thrive. By eliminating potentially problematic plant foods and focusing solely on meat, the carnivore diet aims to reduce inflammation, enhance digestion, and promote optimal health and vitality.
Okay, but this is for the die-hard carnivore?
This is one them caveats and gotcha's I mentioned earlier. If you're a carnivore diet purist, you will likely not consuming certain seasonings, you definitely don't take carnivore diet supplements and you're probably very dedicated to the diet. For people that are just starting the diet, you might benefit from tapering off or having a cheeky dietary fibre complex capsule to help you...ya'know...
Remember, if you're unsure on the diet, you should always consult a doctor but I am on the side of the supplement taker. I believe that filling in the gaps with some of your micronutrients isn't going to hurt and that as long as you stick to the golden rules (again, those are):
- Eat only animal based products
- Maintain a zero-carbohydrate diet
Then you can call yourself a carnivore.
Which leads me on to my next point...
What supplements should I take on a carnivore diet?
We also have a more comprehensive carnivore diet supplement guide if you're interested in learning more.
If you don't care about being spat on by the purists, then there are some supplements that I'd recommend filling in your diet with at least a couple of the following:
Omega-3 Fatty Acids
- Why they matter: Omega-3s are vital for both physical and mental health, fighting inflammation, supporting cognition, and reducing disease risk factors.
- Best sources: High-quality fish, algae, or natural krill oil capsules. Flavored liquid omega-3 oils are also an option. Aim for 1-2 grams of combined EPA + DHA daily.
Magnesium
- Why it matters: Magnesium supports hundreds of processes, including muscle and nerve transmission, blood sugar regulation, and immunity. Most people don't get enough.
- Best sources: Magnesium citrate, glycinate, or threonate powders or capsules. Aim for 300-500 mg of elemental magnesium per day.
Vitamin C
- Why it matters: Vitamin C is essential as the body can't produce it. It boosts immunity, supports hormone function, and aids collagen production.
- Best sources: Ascorbic acid or reduced L-ascorbic acid powders. Vitamin C Acerola Immune Complex
Vitamin K2
- Why it matters: Vitamin K2 activates proteins needed for blood clotting and directs calcium to bones instead of arteries, preventing atherosclerosis and tissue hardening.
- Best sources: MK4 and/or Vitamin MK7 forms, 100-200 mcg daily.
Vitamin D3
- Why it matters: Known as the sunshine vitamin, many are deficient, especially without regular UV exposure. It regulates over 1,000 bodily processes when optimized.
- Best sources: Liquid emulsified drops or oil-based gel caps, 4,000-10,000 IUs based on personal testing. Maybe some 4,000iu Flavoured Vitamin D3 Gummies?
Zinc
- Why it matters: Zinc boosts immune resilience, aids digestion, supports reproductive health, enhances sleep quality, and is crucial for over 300 enzymatic reactions.
- Best sources: Zinc picolinate, gluconate, or citrate, 15mg Zinc Capsules twice daily..
Probiotics
- Why they matter: A healthy and diverse gut flora improves digestion, immunity, and even mental health. Probiotics replenish strains depleted by chemicals or medications.
- Best sources: Soil-based organisms or spore-forming Bacillus supplements. Rotate various strains from reputable brands like Carnivore Fit; Probiotic Complex 45 Billion CFU.
Can it help you lose weight?
tl;dr: Yes.
If there's one thing that you won't be able to dispute is the fact that, when done properly, the carnivore diet will help you lose weight - and very quickly. It's not just the absence of carbs that's making the weight fall off you, though.
As we know already, on the carnivore diet, you're pretty much going to eat just eggs and meat (there are other approved types of dairy and animal-based products). These are zero carb foods. By eliminating those carbs, you force your body to use fat as it's primary energy source, meaning your beer belly is going to disappear real quick. When you stop eating carbs and your body starts using your fat stores, this is a process known as ketosis and is not the same as the keto diet.
Another key reason you will lose weight on the carnivore diet is because protein causes greater satiety, which is the feeling of feeling full (that was an interesting sentence). Protein does this better than carbs and fat, so you will feel fuller for longer and eat less food. Less food = less weight. Quick mafs.
But wait, there's more...protein increases your metabolism. Your metabolism refers to the chemical processes that take place in your body as food is converted to energy. The same energy that fuels your body and all of its functions. Your increased protein intake means your metabolism is working faster and you're burning more calories at rest and during activity.
Obviously exercise is important but the carnivore diet will help you burn more whilst you're not doing anything. What a cheat code.
Carnivore Diet Meal Plan
Let it be known that, creating a carnivore diet meal plan before embarking on the diet will only serve you well. You've probably got a bunch of questions and concerns...what are you going to eat tomorrow? Surely I'll get bored of eating beef all the time? How much steak is too much steak? What about my nutrition? Do I need any special carnivore diet supplements?
Need some inspiration? We have a free carnivore diet meal plan you can look at!
Lets go ahead and tackle a couple of these questions
Will I get bored of eating steak/chicken/meat?
When you ask this question, you're probably focussed on your favourite meats and being scared that you might get bored of them. But, when you think about the amount of different types of meats out there and methods of cooking them, you'll quickly realise how much exploring there is to do. This is why we make a detailed meal plan.
What about nutrition?
Another benefit of a detailed carnivore diet meal plan is planning your nutrition. Different meats and animal products have different nutritional profiles. Having a detailed plan will help you meat those nutritional goals.
How do I eat out on a carnivore diet?
You're thinking about it too much. No one cares if you order 2 steaks for yourself and no sides. Having a meal plan will help you decide in advanced what you can or can't eat at a restaurant, for example. If you're eating at a place with a mixed grill, jackpot baby.
Just remember, creating a carnivore diet meal plan isn't just about having a variety of tasty meals lined up for the week, but it helps you stick to your plans and goals. It'll help you resist temptation by having a clear set of boundaries on paper that you can stay between.