The carnivore diet is an increasingly popular trend in the low-carb community. Carnivore encourages you to eat only meat, and to stay away from everything else.
Carnivore has been understandably controversial. Eating nothing but meat is a bold suggestion.
At the same time, more and more people report increased energy, easy weight loss, decreased bloating, improved mental clarity, and other benefits after switching to carnivore.
Is it worth at least considering whether a zero-carb, all-meat diet can improve your health? In this article, we’ll look at the basics of carnivore, the science behind it, its potential benefits, and how carnivore differs from a ketogenic diet.
The carnivore diet is about as simple as it gets: you eat only meat (and cheese and eggs, if you tolerate them) and stay away from everything else.
Carnivore is a variation of a ketogenic diet. Cutting out all carbs will put you into ketosis, and people on carnivore report many of the benefits that you get from a keto diet: mental clarity, faster weight loss, improved athletic performance, and a healthier digestive system, to name a few.
Carnivore is also an elimination diet: it removes all potential food sensitivity issues (unless you’re sensitive to meat), which may explain why some people feel better on carnivore.
Finally, carnivore is alluring because of its simplicity. It’s about as straightforward as a diet can be: eat meat until you’re full.
All you have to do on the carnivore diet is eat animal foods and stay away from everything else.
What To Avoid on Carnivore
- All plant-based foods. From candy to vegetables, any plant-based food is 100 percent restricted on a carnivore diet. Strict carnivores won’t even cook with olive oil.
- Supplements. The theory behind the carnivore diet is that if you switch to a zero-carb diet, your nutritional needs change, and that all the vitamins and minerals your body needs to thrive are contained in meat.
What To Eat on Carnivore
- Meat. Beef, lamb, pork, chicken — any kind of meat is okay on a carnivore diet. Since you aren’t consuming any carbohydrates, you should be getting the bulk of your calories from fattier cuts of meat to make sure you’re getting enough calories.
- Dairy. Some carnivores eat cream, butter, and cheese, but many people avoid dairy because they’re lactose-intolerant. Milk and half-and-half are not allowed on carnivore because they contain carbs.
- Animal fat. Lard, tallow, ghee, schmaltz, and other animal fats become the standard for cooking on carnivore. The good news is that they all have very high smoke points, which makes them well-suited for searing steak or crisping up a roast chicken.
- Fish. All types of fish are allowed on carnivore. Salmon, tuna, sardines, anchovies, oysters, and shrimp are all popular for their DHA omega-3 content.
Sample Carnivore Diet Meal Plan
Here is a quick sample carnivore meal plan:
- Breakfast — Scrambled eggs with bacon and black coffee (or coffee with heavy cream)
- Lunch — Grass-fed burgers with bacon (and cheese, if you tolerate dairy) and water
- Dinner — Porterhouse or T-bone steak
There’s no direct research on carnivore yet. However, there are studies on low-carb, ketogenic, zero-fiber, and other related diets that shed light on how carnivore might be good for you.
Keep in mind that this research is not directly on carnivore. It’s more of a hypothesis, so take it with a grain of salt.
Carnivore Puts You into Ketosis
When you’re in ketosis, your body runs on fat for fuel instead of carbs. Ketosis comes with a variety of benefits, ranging from decreased inflammation to appetite suppression to increased mental clarity.
On carnivore, you’ll get similar benefits. It’s perfectly viable to run on fat without eating carbs. In fact, many people feel better when they cut out carbohydrates.
The few carbs you need you can get from gluconeogenesis — your body will convert protein to sugar to fuel processes that require carbohydrates.
Your Nutrient Needs May Change on Carnivore
When you eat zero carbs, your metabolism runs very differently than it does on a higher-carb diet, and your nutrient needs may shift as a result.
For example, glucose metabolism uses a lot of vitamin A, and cutting out carbs may decrease your vitamin A requirement[*]. Additionally, people on a low-carb diet show a higher antioxidant status, despite eating fewer antioxidants than people on a higher-carb diet do. This suggests that carbohydrate metabolism may increase antioxidant demands as well[*].
This is fairly speculative, but more and more people report thriving on an all-meat diet long-term (for more than a year) without supplements, and they say their blood work shows no nutrient deficiencies.
A common concern with carnivore is scurvy from lack of vitamin C. There’s a section on that below.
In theory — and, according to a growing number of carnivores, in practice — it’s possible to eat nothing but meat and maintain a healthy metabolism, with no nutrient deficiencies. Dietary carbohydrates are not technically necessary for your body to run.
Both the ketogenic diet and the carnivore diet allow fats and proteins while completely eliminating carbohydrates. But the carnivore diet takes it one step further and eliminates all plant-based foods.
On a ketogenic diet, you’re encouraged to eat lots of fresh, leafy low-carb vegetables, as well as plant-based fat sources like nuts, coconut oil and avocados. Keto also requires you to calculate your macros and follow them carefully, making sure you get the right ratio of fat to protein to carbs.
Unlike the ketogenic diet, there are no macronutrient ratio preferences in the carnivore diet. You just eat meat. And because you’re not eating any carbs, you’ll likely reach ketosis on a carnivore diet.
Most people report that they do. The only sticking point would be gluconeogenesis from all the extra protein. But gluconeogenesis is unlikely to take you out of keto.
Basically, carnivore is a simplified and more restrictive version of a ketogenic diet.
There are a few potential benefits to eating a carnivore diet.
#1: A Simple Way of Eating
Carnivore could not be simpler. You don’t have to calculate macros or count calories. Food shopping is easy, and you’ll never have to think about what to eat for dinner. You just stock up on meat and eat it until you’re full.
#2: Improved Digestion
Fiber has been a staple in just about every diet and has been promoted as a way to improve your body’s digestive system.
Carnivore dieters propose a different outlook: that cutting fiber out of your diet may actually improve any digestive distress.
One study by the World Journal of Gastroenterology looked into the effects of decreasing fiber intake in people who were experiencing constipation, which is the opposite of what we’ve been told to do.
People who cut out all fiber saw a return to regularity in their bowel movements. Those in the zero-fiber group also saw bloating and gas disappear completely — 0% reported digestive issues[*].
Cutting out fiber may also be helpful for people with Crohn’s Disease or irritable bowel syndrome (IBS).
Fiber irritates your intestines — you can’t digest it, and it causes microscopic damage to your intestinal lining as it passes through[*]. If your gut is sensitive (from IBS or Crohn’s, for example), fiber can cause intense bloating and pain[*]. Carnivore may make things better.
#3: Decreased Inflammation
Carnivore may decrease inflammation, too. One study compared inflammation markers between a low-carb, high-fat group to a low-fat, high-carb group for 12 weeks.
The results show that the low-carb, high-fat dieters had lower systemic inflammation by the end of the 3-month study[*].
It’s worth noting that this was a keto diet that still included carbs and fiber. It wasn’t a zero-carb, carnivore diet. The benefits may not transfer — although plenty of anecdotal reports say that carnivore helps people manage their inflammation.
#4: Faster Weight Loss
It can feel easier to stay in a slight calorie deficit when you’re in ketosis, which leads to sustained weight loss for many people[*].
#5: Higher Testosterone
High-fat, low-carb diets can increase your testosterone levels.
One study found that men who adopted a low-fiber, high-fat diet for two months had a 13% higher testosterone and 12-28% lower estrogen than participants following a low fat diet[*].
Does Carnivore Work for Athletes?
There’s no research on carnivore for athletes, but plenty of people report doing well in the gym when they’re on carnivore.
That said, if you find you’re losing stamina in the gym after the first few weeks of carnivore, you may want to add in some carbs and go back to a standard keto diet.
Does Carnivore Cause Nutrient Deficiencies?
There’s not much good research on whether or not an all-meat diet will cause nutrient deficiencies.
You won’t meet all your recommended daily intakes (RDIs) of vitamins and minerals on an all-meat diet. However, your nutrient needs may also change when you stop processing carbohydrates[*].
A growing number of people report no nutrient deficiencies in their blood work, even after months to years of eating only meat.
Red meat contains many (but not all) vitamins and minerals, particularly if the meat is from a grass-fed animal.
Does Carnivore Cause Vitamin C Deficiencies, aka Scurvy?
You may have heard that carnivore can cause scurvy — a disease that causes a number of symptoms from dry skin and hair to loose teeth.
Scurvy was common with pirates and sailors before the 18th century. They would go out to sea with nothing but jerky to eat, and the lack of fresh fruits and vegetables would deplete their vitamin C stores, eventually causing their teeth, skin, and nails to develop lesions.
Vitamin C is water-soluble, and dehydrating meat removes vitamin C content. However, fresh meat does contain a small amount of vitamin C, especially if the meat is grass-fed[*].
On top of that, people on a low-carb diet actually have higher vitamin C levels (and other antioxidant levels) than people on a higher-carb diet do, suggesting that you either become more efficient at using vitamin C or you require less of it when you aren’t eating carbs[*].
If you’re still worried, you can always take a vitamin C supplement. About 1000 mg of vitamin C a day is more than enough to keep scurvy at bay.
Will a Carnivore Diet Cause Heart Disease?
Carnivore involves eating a lot of saturated fat. Will such a high saturated fat intake cause heart disease?
Again, there are no long-term studies on carnivore. However, recent research has found that saturated fat intake is a poor predictor of heart disease, and that a high-fat diet actually improves cardiovascular health more than a higher-carb diet does, provided the high-fat diet is also low-carb and contains unprocessed foods[*].
How Long Does it Take to Adapt to a Carnivore Diet?
If you’re going to try carnivore, stick with it for at least a month. You may experience low energy, fatigue, and brain fog as your body transitions from burning carbohydrates to burning fat as its main energy source.
You also may experience either constipation or diarrhea while your digestive system gets used to the lack of fiber and increased fat intake. Stick it out for four weeks and see if these temporary side effects go away.
If these problems persist for a month, carnivore may not be for you.
Consider trying something less extreme, like a normal ketogenic diet. You can use this complete beginner’s guide to keto to get started today.