The carnivore diet is a restrictive regimen that follows specific dietary principles. It's restrictions has many people wondering whether or not to pursue the same.
A few years ago I started practicing the carnivore diet, and I'm grateful that I did. It has exposed me to alot of things about weight loss, digestion, health, and mental focus that surprised me.
So, if you’re intrigued about the carnivore diet, this article should help you answer your concern regarding this dietary regimen.
Quick Summary
- The carnivore diet is a dietary regimen that involves consuming only animal products while excluding all plant-based foods.
- The diet emphasizes eating meat, offal, eggs, and some dairy products, with no restrictions on quantities.
- It may lead to weight loss, improved heart health, reduced inflammation, and fewer digestive problems.
What Is The Carnivore Diet?
The carnivore diet is a restrictive regimen that emphasizes consuming only meat and animal products.
The meal plan primarily includes beef, pork, chicken, fish, and turkey, which are staples in my fridge.
While some might find this diet appealing, there are strict rules to follow, especially regarding macro intake.
This diet differs from keto and paleo diets: keto emphasizes high fat and can cater to vegetarians, while paleo, although meat-centered, includes greens, which are not allowed on a strict carnivore diet.
Since adopting this lifestyle, I've met fellow enthusiasts, introduced through my butcher. The health benefits, especially weight loss and the abundance of protein, contribute to its growing popularity.
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How To Get Started On The Carnivore Diet
Over the past year, I have spent a lot of time with dieticians to develop better carnivore diet meal plans and put it all together in the following 5 relatively simple rules.
1. What To Eat
Carnivore diet involves eating red meat and other meat and dairy products.
Here are some examples:
- Red Meat: Pork, Beef, Lamb, and Game
- White Meat: Turkey, Chicken, Fish, and Seafood
- Organ Meat: Liver, Kidney, Bone Marrow, Heart
- Eggs: Chicken, Duck, and Goose Eggs
- Dairy: Butter, Cheese, and Cream
Surprisingly for most people, these carnivore diet options provide all the nutrition needed, including vitamins, minerals, and protein.
2. How Much To Eat
The simple answer is to eat as much as it takes to feel full. Meat is an incredible filler, and you’ll be surprised how little it will take to keep you going for many hours while on the carnivore diet. Low-carb diets may help decrease unnecessary body fat within a short period.
From talking to other dieters, the average carnivore diet meal plan probably has about 2 lbs of meat daily. It’s likely to be a lot more during the first month as your digestive system and appetite adjust, and you fight other food cravings.
Once you have adjusted, you can keep track of your calories and your activity for weight loss. Then decide whether you want to build muscle or just lose some weight. If you head to the gym every day and want to bulk up, then consider taking 4 or more lbs of meat.
3. When To Eat
I generally recommend sticking with 3 meals per day when on a carnivore diet plan. After about 2 weeks, your metabolism will adapt and become more efficient at sourcing energy from fats and lose weight.
This means that you should not be avoiding fatty cuts of meat, as you’ll need to eat animal meat to fuel your body and brain, like what happens when you're on a ketogenic diet.
Start your day off with a good dose of protein and then keep the protein levels up throughout the day.
This is especially important if you’re trying to build muscle, control body weight, and spend time at the gym every day.
4. What To Drink
The simple answer is water and plenty of it. Coffee and tea, including herbal teas, are also okay, as long as you don’t sweeten them with any type of sugar.
What you want to avoid is any type of drink that contains carbs like sodas, fruit and veg juices, and energy drinks as these are likely to disrupt your weight.
Also Read: Coffee on a Carnivore Diet
5. How To Cook Your Meat
Prepare it in a way that you enjoy most, as long as it doesn't contain plant based foods. Eating different meats throughout the day should not become a chore. For beef, try to move towards the medium-rare end of the scale as this ensures more of the protein remains intact.
If you don’t like that slightly bloody effect, then go for well done and slowly move towards rare over time. It's vital to fully cook for pork and poultry for health and safety reasons .Consider avoiding processed meats because you might get an increased risk of various health issues.
Ideally, you should invest in a meat thermometer like ThermoPro TP20, as this will help you get all your meats cooked just right.
Lots of fish are also safe to eat raw, but it can be an acquired taste. Try it out, and if you don’t like it, then prepare it to your liking.
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What Foods To Avoid On The Carnivore Diet
While on a carnivore diet, you'd want to avoid anything that isn’t meat such as plant foods like fruits and vegetavles. For most people, this will be the biggest adjustment, even if you want to lose weight.
You should also avoid sauces and most seasoning. Salt and pepper are fine, but the focus should be purely on meat as nature provides it.
Again, highly processed meat is best avoided, and this includes a lot of sausages. Many of these products contain things like cereal, starches, and even sugar -- so don't eat them unless you’re 100% certain it’s pure meat.
Unfortunately, you also have to avoid alcohol, including beer and wine. Like other plant foods, these are very heavy in carbs and can cause all sorts of problems for your carnivore diet efforts.
6 Things To Consider When Starting The Carnivore Diet
There are a few things you need to consider before jumping into a carnivore diet. While the instructions you have to follow are simple, that doesn’t mean it will be an easy task.
1. Living Without Eating Plant Foods
While you may be tempted to go for low carb diets, completely avoiding plant foods is highly recommended.
If you’ve ever kept a food journal, you may have regularly added snacks like an apple or banana, or just a simple granola and nut protein bar. You’ll have to do away with all the low carb diets to maintain a carnivore lifestyle.
It is all about meat consumption and avoiding any kind of carbs altogether.
2. Stick To Three Meals A Day
When you start, I would advise you to keep balanced diet by eating 3 meals per day, if that is your current routine. It helps you spread out larger volumes of animal products than you’re used to.
This is also my recommendation for anyone in a bulking phase at the gym. If you’re hitting the weights heavily, you need to provide your muscles with a constant protein flow, hence the high-protein diet.
For weight loss goals, I have heard of a lot of people who use intermittent fasting. You can achieve this by eating just 1 or 2 meals per day with long periods of just water in between.
3. Drinking More Hot Beverages
Following the carnivore diet can be challenging if you quickly get bored with drinking water. Adding hot beverages throughout the day is a good option.
Just keep in mind that caffeine dehydrates you, so you would still need to increase your fluid intake to maintain a healthy diet while working out.
What I’ve started doing is buying different types of herbal teas, which are caffeine-free.
Green tea might be an acquired taste, but it is very beneficial for your whole body due to the number of antioxidants.
4. Cook Meat To Desired Taste
When you’re new to following the carnivore diet, it’s highly recommended to stick to your normal taste.
If you like your beef rare, then you’re already getting the most weight loss benefits, as less cooking means that less protein is degraded by heat.
But if you currently eat your beef well done, then stick with that for now and gradually move towards the rarer end of the scale as you progress toward eating only meat.
While it’s recommended to cook pork and poultry well, you should avoid getting to that completely dried-out stage. Use a meat thermometer if you’re struggling with this.
5. All Kinds Of Meat Are Your Friend
Don’t just head to your butcher and ask for pork chops and striploin steaks. Change things up a lot between beef, pork, lamb, fresh fish, and even organ meat for your all-meat diet.
By switching things around daily, you will make sure that you maximize your intake of vitamins and minerals, even if you're eating only meat.
This also ensures you get the full spectrum of amino acids so that your body has everything it needs.
For a good selection of quality meat, check out our ButcherBox subscription review.
6. Athletes Have To Be Patient For Results
High-performance athletes will struggle to eat only meat in the first couple of weeks when following the carnivore diet.
This is because your body no longer gets its energy from glucose, which is sourced from carbs.
Instead, your body will have to adapt to processing more saturated fat.
It’s not so much a lack of calories, but more the type of calorie intake you now have.
Improvements in both physical and mental energy should come through.
For some athletes, adding some plant products in the first weeks may be an option, to keep the raw energy levels up to perform at your best.
The carnivore diet and ketogenic diet both permit protein and fat while restricting carbs, but the carnivore approach is considerably more extreme. Because you aren’t eating any plant foods at all, your carb intake is virtually zero.
- Sean Hyson, Editor in Chief for Onnit
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Getting Started On The Diet: The Different Levels
When you make very drastic changes in your diet, then it can become quite overwhelming.
While the rules for us carnivores are relatively simple, there are some small elements to keep in mind if you want to get into the carnivore diet.
For that reason, I suggest working your way through a few different levels.
Level 1
At level 1, the main rule is that if it’s meat, it belongs to the plate. No stringent rules yet on the types of meat, cuts, or the level of processing. You’re also allows to take tea and coffee, eggs, full-fat cream, butter, and cheese, just to give yourself a little diversity.
Table salt, pepper, and some electrolyte supplements are also allowed as they help make your food taste more familiar and reduce the effects of any dehydration.
It’s still a drastic change, but not quite as full-on as the final level. This gives you more of a chance to physically and mentally adapt. You'll learn more about this when you read the book of Dr. Shawn Baker, an orthopedic surgeon who's also an advocate of the carnivore diet.
Level 2
After 2 to 4 weeks at level 1, you can take the next step and remove all non-meat products. From a dietary perspective, you’ll now be taking in meat and water and nothing else.
You should now also remove any highly processed meats like pastrami and salami, as well as any dairy products. Salt and pepper are still allowed, but avoid using too much. The idea is to take another big step towards joining true carnivores.
Level 3
Once you’ve completed another 2 to 4 weeks at level 2, you can move on to level 3, where the only allowable meat is grass-fed beef. You can switch between cuts as much as you like, and also get some organ meat from cows, as well.
This will be considerably more expensive, but grass-fed beef's quality and nutrient richness are just far superior. If this does become too expensive, just make sure you stick to beef and avoid pork, fish, and poultry.
Beyond Level 3
Stick with level 3 for about 30 days and start to observe the changes in your digestion and metabolism. You should start noticing things like increased physical and mental energy.
At this stage, you can slowly add in some of the things you removed in levels 2 and 3. You should still mainly focus on grass-fed beef, but having some regular changes like lamb and seafood can help you to stay motivated.
The aim is to identify those meat sources that make you feel bloated or sick. Eventually, you should end up with a list of products to stick with.
Choosing What Level To Get Into First
Generally speaking, I suggest you start at level 1. But, if you’re not a caffeine addict, then you can jump straight to level 2.
I have had friends try to jump straight into level 3 and just struggle too much with the new restrictions. Try to spend at least 30 days between levels 1 and 2 before you take that final step.
What Are The Benefits Of The Carnivore Diet?
The benefits of the carnivore diet include improved heart health, weight loss, and better mental focus, among others.
1. Weight Loss
This is top of the list for any type of diet, but what’s particularly interesting here is what happens in your body. Your blood sugar levels will completely stabilize because you have switched to a high-protein and zero-carb food intake.
With no more carbs to be converted into fat, your body has to switch into a state of ketosis as when you're on a keto diet. Your body will burn fat from your food as fuel, and if there isn’t enough in your food, you will burn any stored fat. As a result, you will lose weight, and you can do this rather quickly.
2. Improved Heart Health
It’s common wisdom that fat and heart attacks go together. As it turns out, there are a couple of reasons to believe that this is a misconception.
One study, in particular, has turned this theory on its head and instead points the finger at sugar as the main cause of heart disease [1].
And then, there is the “Inuit Paradox” [2], where the people of Northwestern Alaska practically only eat fat and blubber with hardly a vegetable in sight. Despite this, they have a 10 times lower risk of heart disease.
Today, when diet books top the best-seller list, and nobody seems sure of what to eat to stay healthy, it’s surprising to learn how well the Eskimo did on a high-protein, high-fat diet.
- Patricia Gadsby, Discover Magazine
3. Reduces Inflammation
Inflammation is one of the major issues for obese people as it causes havoc with the digestive and vascular systems.
For the last 50 years, meat has been blamed for pretty much every ailment, including inflammation. A recent study compared the standard low-fat and high-carb diet to a high-fat and low-carb diet in a group of obese adults [3].
The results were the opposite of common beliefs showing far greater inflammation reductions in test subjects with a high-fat diet.
4. Less Digestive Problems
One of the most common questions I get is how I handle all the bloating. We all know that a lack of fiber causes constipation, and you’ll soon be reaching for some form of medication to get some relief.
As it turns out, scientists have been able to show that decreasing fiber while constipated has very positive effects on the digestive system [4]. It’s certainly not something I have had any issues with.
Read More: Carnivore Diet Constipation
5. Better Mental Focus
Same as the ketogenic diet, the carnivore diet also introduces certain metabolic changes to your bodily functions. Your body switches from using easily accessible glucose to ketones for fuel.
While you might think that easy fuel is better for the brain, the exact opposite is the case. The problem with glucose is that you constantly go through fluctuations of peaks and troughs.
However, once you switch to ketones, your body metabolizes fat from your diet or those unwanted love handles. It’s these ketones that give you a lot more mental clarity when on an elimination diet.
6. Easy Diet Plan
Suppose you have tried different diets and other ways of eating options to lose weight. In that case, you’ll know that it’s pretty much always about eliminating foods, counting something else, and then adding a sprinkle of magic carnivore diet supplements.
They are rarely easy to understand and rather difficult to stick to. With the carnivore diet, it’s completely different. If a product came from animals, then it’s pretty much on the menu. As you progress, you do restrict it a little, but you don’t need to overthink it.
Are There Side Effects To The Carnivore Diet?
There are side effects to the carnivore diet such as going through an induction phase, vitamins and minerals deficiency, and dehydration.
1. Keto Flu
Just like with the keto diet, when your body switches from glucose to ketones, you go through an induction phase where you might feel like you have the flu.
Stomach upset, aches and pains, and fatigue are all common and normal, but also temporary. Your health can significantly improve in a matter of days and, reversing these symptoms.
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2. Lack Of Vitamins
There are certain vitamins, like vitamin C, that are abundant in fruit and vegetables that are in short supply in meat.
However, cooking food degrades the vitamins and minerals, so you’ll always get less than the optimum amount when you're on an all-meat diet.
One solution is to use supplements, which are beneficial no matter what diet you follow.
3. Dehydration
As your body drains all blood glucose in the first few days, your body will tap into glycogen reserves. And every part of glycogen binds to 3 parts of water. That water is released and processed by your kidneys. You'll likely lose half a gallon of water in a few days.
Feel free to check our article about carnivore diet side effects if you wish to learn more.
Hormonal Rebalancing
Some people can have some initial mood swings that aren’t necessarily related to low energy levels. As your metabolism changes, there can be some hormonal rebalancing. However, the outcome will be a healthier immune system and stable hormone levels.
What Are The Mistakes To Avoid When On A Carnivore Diet?
The mistakes to avoid when on a carnivore diet include only eating lean cuts, not drinking enough water, avoiding salt, and eating few calories.
When I first started, I was probably a bit too confident that it would be easy, but I made some of these mistakes:
- Sneaking in some fruit and veg. To be honest, I didn’t fully understand ketosis, and I thought as long as my primary source of food was red meat, I’d be fine. It’s called a meat-only diet for a reason, so stick with meat.
- Only buying lean cuts. Meat from all animals is available in lean and fatty cuts. You don’t have to eat pork belly every day, but don’t be afraid of the fat. It’s what will provide you with fuel.
- Drinking too little water. This is a problem for most Americans on all types of diets. But, because you’re eating less volume and most fruit and veg is predominantly water, you have to drink more.
- Not eating enough. The carnivorous diet is not just about a little bit of meat. You need to eat until you’re full. Even if you want to burn fat, your body will need plenty of energy just to keep going.
- Not adding salt. Electrolytes are vital for the salinity of your blood. When you just eat meat, you can suddenly see a reduction in salts, so don’t be afraid to use it as a seasoning in your carnivore diet.
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How Does Carnivore Diet Work?
Carnivore diet works by essentially removing all carbs, so the body has to switch to a different method of sourcing energy. It does so by switching to a state called ketosis.
Fatty meat, lean meat, organ meats, fish, and poultry are high in protein and zero carbs. Here dietary and stored fat is transformed into ketones, which are a preferred and much more efficient fuel source for physical and mental activity [5].
“You may also be able to resolve digestive problems like bloating, gas, and constipation and overcome depression, fatigue, joint pain, and other maladies.- Michael Matthews, Fitness Expert
In the now-normal Western diet, the body turns all carbs into blood sugar, no matter how much energy you need. Any excess glucose is then stored in the form of fat, which is why so many people are obese these days.
Carnivore Diet: Before And After
I could show you pictures from forum posts where people have shared their results, but I thought it would be a lot more honest to show you my carnivore diet results.
I was never obese and went to the gym regularly, but I always struggled with weight fluctuations. I also found it difficult to bulk up, which didn’t seem to be down to what I was doing at the gym.
As you can see, I lost fat and built some muscle in the process too. It seems to have fixed my bulking problem. I also noticed some initial weight loss in the first two weeks of about 2 to 3 pounds. However, I found out later that it was probably just fluid from reduced glycogen reserves.
Carnivore Diet FAQs
Is the Carnivore Diet Safe?
Yes, the carnivore diet is safe, and numerous cultures on earth remain on a meat-only diet all year. Recent studies have also shown that sugar is the more likely culprit in cardiovascular disease, rather than saturated fats.
Will the All-Meat Diet Cause Nutrient Deficiencies?
No, an all-meat diet will not cause nutrient deficiencies, as long as you mix things up in this low-carb diet. You still need a lot of vitamins and minerals for your digestive and immune systems.
Consider adding some fish and seafood to your carnivore diet food list to get essential nutrients and prevent certain health issues.
Does the Carnivore Diet Work for Athletes?
Yes, the carnivore diet does work for athletes. However, you have to expect a dip in energy, stamina, and performance during the first few weeks of eating only meat. Once your body fully enters ketosis, you’ll be able to get all the energy you need from fat for long-term benefits.
How Long Does It Take To Adapt to the Carnivore Diet?
It usually takes about one week to adapt to the carnivore diet and enter full ketosis. Depending on how strict you are and how much you exercise, adapting to animal foods can take as long as 2 weeks.
Can I Include Supplements While on the Carnivore Diet?
Yes, you can include supplements while on the carnivore diet. However, you have to avoid any products that contain carbs. I would suggest taking some mineral and vitamin pills, at least until you have your carnivore diet meal plan sorted.
Does the Carnivore Diet Put You in Ketosis?
Yes, the carnivore diet puts you in ketosis within 5 to 10 days on average, as long as you stick exclusively to animal foods. Like the ketogenic diet, a carnivore lifestyle choice will practically eliminate all carb intake with your body becoming reliant on saturated fat and protein for energy.
Is the Carnivore Diet Expensive?
Yes, the carnivore diet can be expensive, but there are very good ways to reduce the costs. By switching to less expensive cuts, you can still buy grass-fed beef to eat delicious and nutritious animal foods on a day-to-day basis.
Does the Carnivore Diet Increase Testosterone?
Yes, the carnivore diet can increase testosterone levels and has been supported by a study based on high-fat and low-fiber intake. Keep in mind, though, that other health factors, such as chronic disease, can also influence your testosterone levels.
References
- https://www.medicalnewstoday.com/articles/314693
- https://www.discovermagazine.com/health/the-inuit-paradox
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3845365/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
- https://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/
