Different Types of the Carnivore Diet
- Standard Carnivore Diet: Focused only on animal products, such as meat, fish, poultry, eggs, and dairy (if tolerated). No plant-based foods are included.
- Lion Diet (Ruminant Meat Only): This variation of the Carnivore diet allows you to eat like a lion, i.e., to consume only ruminant meat like beef, lamb, and venison. Other animal-based and plant-based foods are banned from this diet.
- BBBE Diet (Beef, Butter, Bacon, and Eggs): As its name suggests, this diet allows only beef, butter, bacon, and eggs and bans other animal-based and plant-based foods.
- Fish-Only Carnivore Diet: This version is usually short-term and focuses on different seafood.
- Sardines Fast: This variation of the Carnivore Diet just allows sardines and water for a short period, usually 3-5 days, and is used for detoxification or weight loss.
- Egg Fast: This variation includes eating eggs, cheese, and butter for a short time, usually 3-5 days, and is an easy way to lose some extra pounds shortly.
- Fat Fasting: The fat fasting variation aims to help you lose fat in a short time and allows only high-fat animal-based foods, like fatty cuts of meat, eggs, and butter, for only 3-5 days.
- Dairy-Inclusive Carnivore Diet: This version can include full-fat milk, cheese, butter, and other dairy items.
- Zero-Carb Carnivore Diet: This variation strictly avoids carbohydrates, including those found in dairy products, and allows only animal-based sources of protein and fat.
- Ketogenic Carnivore (Ketovore) Diet: A combination of the Carnivore and Ketogenic diets, which includes high-fat, moderate protein, and minimized carbohydrates to promote ketosis
- Paleolithic Carnivore Diet: Paleolithic or Paleo Carnivore Diet comprises animal products such as meat, fish, poultry, eggs, and non-starchy vegetables.
Whatever type of the Carnivore Diet you choose, you need to consume animal fat and protein sources and avoid carbohydrate-rich foods. Here are the main sources of high-quality fat and protein.
Foods You Can Eat on the Carnivore Diet
To access a comprehensive guide on what to eat on Carnivore, check out this Carnivore Diet Food List. I have also listed the most commonly consumed foods allowed on the Carnivore Diet below.
Meats:
- Beef (steaks, ground beef, roasts)
- Pork (bacon, pork chops, pork ribs)
- Lamb
- Venison
- Organ Meats (liver, kidneys, heart)
- Game Meats (bison, elk, or wild boar)
Poultry:
- Chicken (breasts, thighs, wings)
- Turkey (breasts, legs)
- Duck
- Game Birds (quail or pheasant)
Fish and Seafood:
- Fatty Fish (salmon, mackerel, and sardines)
- Whitefish (cod, haddock, and halibut)
- Shellfish (shrimp, crab, lobster, and clams)
Eggs:
Dairy:
- Cheese (high-fat, low-carb options)
- Butter
- Heavy Cream
Animal Fats:
- Beef Tallow
- Lard (from pork)
- Duck Fat
- Chicken Fat
- Bone Marrow
Drinks:
- Water: Plain water, whether still or sparkling
- Bone Broth
- Coffee: Black coffee without any additives like sugar, milk, or cream
- Tea: Herbal teas or plain tea
- Salt Water: For electrolyte balance
Speaking of foods allowed on the Carnivore Diet, let’s learn some tips about the most commonly used foods and supplements on this diet to see what is better and how to eat them.
Meat on The Carnivore Diet
The Carnivore Diet allows dieters to consume various kinds of meat, such as beef, lamb, pork, chicken, turkey, fish, and seafood. Organ meats like liver and kidneys are also allowed in this diet as sources of essential nutrients.
What Meat?
The "best" meat on the Carnivore Diet is the one that best suits your health condition and goals. But beef is usually considered a staple in the Carnivore Diet as it’s rich in nutrients and fat.
Grass-fed beef is a high-quality meat preferred over grain-fed beef because it contains higher omega-3 fatty acids and lower levels of antibiotics and hormones.
How Much?
Again, the needs and conditions of each individual are the most important factors determining the amount of meat a Carnivore dieter should consume daily.
Some people eat two to three meals a day, while others practice intermittent fasting or have one meal.
In terms of portion sizes, some prefer 1-2 pounds of meat every day, while others recommend eating until you are full.
How to Eat?
There are many ways to eat meat on a Carnivore Diet. You can use
- Grilling,
- Roasting,
- Pan-Frying, and
- Slow Cooking.
Learn More: All Meat Diet: Is It Healthy? Benefits and Result [Meal Plan]
Dairy on The Carnivore Diet
Some people include high-fat dairy on a Carnivore Diet, while others avoid dairy altogether due to digestive sensitivities/ lactose intolerance.
What Dairy?
If you choose to include dairy, go for high-fat, low-carb dairy products. The following dairy products are the most popular and nutritious in the Carnivore Diet.
- Cheese
- Heavy Cream
- Sour Cream
- Butter
How Much?
There is no specific amount of dairy in a Carnivore Diet. You can decide on the portion sizes and the kinds according to your goals and preferences. But always consider your daily caloric intake.
How to Use?
You can use dairy in various Carnivore recipes for main dishes, snacks, and desserts. Here are free Carnivore Diet recipes.
Drinks on the Carnivore Diet
Generally, you can drink plenty of water, herbal tea, bone broth, electrolyte drinks, and black coffee without sugar or other additives.
How Much?
There is no limit to the number of beverages you can drink in a Carnivore Diet. Just pay attention to the calories and carbohydrates in the beverages you drink.
Learn More: Alcohol on Carnivore Diet: Best Alcoholic Drinks for Carnivore Diet
Eggs on The Carnivore Diet
Eggs are an integral part of the Carnivore Diet as they are rich in protein and fat. Luckily, there is no upper limit to the number of eggs a typical person can eat on a Carnivore Diet, as again, your individual needs and goals determine the proper amount.
Some may choose to use eggs as their main source of protein, i.e., many eggs a day, but others may limit their intake to a few eggs per week or avoid them altogether in case of allergy or sensitivity.
What Eggs?
You can consume eggs from chicken, duck, quail, and other low-carb, low-calorie bird eggs.
How Much?
You can start with 2-3 eggs a day and see the results. It’s essential to listen to your body, monitor changes, and stay alert to any unwanted effects. If your body is taking eggs fine, go with it! You can also consult a healthcare specialist to ensure the right amount.
How to Eat?
You can make various kinds of eggs for different meals throughout the day. Eggs make a yummy part of Carnivore breakfasts.
Supplements on the Carnivore Diet
Some believe that it’s not necessary to take supplements on the Carnivore Diet, as animal-based foods are nutritious enough. Still, others believe that since the diet does not allow plant-based products, we need supplements to avoid any health issues.
In either case, you need to consult a nutritionist or healthcare professional to see if you need any supplements and, if yes, which ones. Anyhow, the following supplements are among the most popular ones used by Carnivore dieters.
- Vitamin D
- Magnesium
- Omega-3 Fatty Acids
- Electrolytes
- Creatine
Learn More: How to Get Vitamin C on a Carnivore Diet? [Best Meat to Avoid Scurvy]
Salt and Sugar on the Carnivore Diet
Carnivore dieters are free to consume salt, as it is an essential mineral for many bodily functions. However, some Carnivore dieters tend to cut back on salt or avoid it altogether.
In contrast to salt, sugar is not allowed in the Carnivore Diet, as it is a carbohydrate and plant-based product found in processed foods.
However, some beginners with a sweet tooth prefer to use limited amounts of sugar in the form of honey, maple syrup, or other natural sweeteners.
However, to make the most of the Carnivore Diet and reach its health benefits, you should avoid certain foods completely. Of course, you can gradually omit them as you progress into the levels of the Primal Diet.
Foods to Avoid on the Carnivore Diet
- Fruits
- Vegetables: Leafy greens, carrots, broccoli, and potatoes
- Grains: Wheat, rice, oats, quinoa, and other grains
- Legumes: Beans, lentils, chickpeas, and other legumes
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and other nuts and seeds
- Plant-Based Oils: Olive oil, coconut oil, and vegetable oil
- Sugars and Sweeteners: All forms of sugar, including white sugar, brown sugar, honey, maple syrup, and artificial sweeteners
- Dairy: Milk
- Processed Foods: Chips, candies, and snacks
- Beverages: Sugary drinks, fruit juices, and beverages containing carbohydrates or artificial sweeteners
One of the main aims of avoiding these foods is to help metabolism function more effectively to burn fat instead of glucose, which can result in shedding extra pounds.
Can A Carnivore Diet Help You Lose Weight?
Yes, a Carnivore Diet can help you lose weight because it focuses on increasing the fat intake and decreasing carbohydrates by allowing animal-based foods and avoiding plant-based products.
By reducing the intake of carbohydrates found in grains, fruits, and vegetables, your body is forced to burn fat for fuel instead of glucose, which is how this diet leads to weight loss.
Another benefit of using this diet for fat loss is that the high protein and fat content of the Carnivore Diet increases satiety and decreases overall calorie intake, which again results in weight loss over time.
Studies have also shown that high-protein diets are useful in preserving muscle mass during weight loss, which is also super beneficial for maintaining metabolic health.
Additionally, early studies by Skov et al. indicated that dietary protein can help manage body weight.
A 2018 study by Ojha categorized 65 healthy, overweight, and obese participants into two groups: high-carbohydrate and high-protein diets. Six-month results suggested weight loss was more significant among subjects on the high-protein diet [3].
Another study by Pesta and Samuel in 2014 showed that satiety was significantly higher after a 60%-protein meal than after a 19%-protein meal, suggesting the effectiveness of the high-protein Carnivore Diet on weight management [4].
However, weight loss is not the only positive effect of this elimination diet. Studies suggest it can help us improve our health in different ways.
Does Science Support the Carnivore Diet?
Yes, different studies have been conducted on low-carb ketogenic diets and the Carnivore Diet, supporting their positive health impacts. Let’s explore some of them.
The Benefits of the Carnivore Diet
The Carnivore Diet can lead to various health benefits, including the following.
- Improving General Health
- Higher Free Fat Mass (FFM)
- Alleviating Cancer Symptoms
- Improved Insulin Resistance
- Weight Loss
- Improved Digestion
- Increased Energy Levels
- Blood Sugar Control
- Autoimmune Benefits
Improving Overall Health
A study conducted by Lennerz et al. in 2021 indicated that the participants were satisfied with improvements in their overall health (95%) and well-being (66%-91%) after the Carnivore Diet.
Also, diabetic participants reported benefits, including decreased median [IQR] BMI (4.3 [1.4-7.2]), glycated hemoglobin (0.4% [0%-1.7%]), and diabetes medication use (84%-100%) [5].
A 2007 study on reducing carbohydrates found that carbohydrate reduction can positively impact appetite suppression, weight loss, and improvement in surrogate markers of cardiovascular disease [6].
Higher Free Fat Mass (FFM)
A 2017 study by Verreijen et al. showed that the participants who combined a high-protein diet with resistance exercise experienced a significant increase in Free Fat Mass (FFM) [7].
Alleviating Cancer Symptoms
A 2022 study by Laviano implied that going on a high-protein diet, especially animal proteins, can have health benefits for patients with digestive cancers [8].
Improved Insulin Resistance
A 2021 study by Tettamanzi et al. suggested that a high-protein diet (like Carnivore) can help morbidly obese women with insulin resistance better control their insulin resistance and glycemic variability [9].
Improved Digestion
Some studies show that cutting fiber and plant-based foods can help alleviate digestive issues like bloating, gas, and diarrhea.
A 2022 study on the effects of fiber intake found that consuming too much fiber can cause diarrhea and dehydration and increase the likelihood of bloating, flatulence, or even bowel obstruction [10].
Increased Energy Levels
There have been reports on increased energy levels and mental clarity on the Carnivore Diet. A 2018 study on the effects of low-carbohydrate diets on energy expenditure found that decreasing carbohydrate intake can increase energy expenditure during weight loss maintenance.
This metabolic impact can improve obesity treatment, especially among patients with high insulin secretion [11].
Blood Sugar Control
Eliminating or reducing carbohydrate intake can help regulate blood sugar and decrease insulin resistance, positively impacting metabolism and alleviating the symptoms of various chronic diseases, from heart and brain problems to immune conditions and cancer.
A 2021 narrative review on the effects of low-carbohydrate diets on Type 2 diabetes found evidence supporting the positive role of carbohydrate restriction in controlling Type 2 diabetes.
It also indicated that low-carb diets are more effective than other diets in reducing the need for diabetes medications and in curing Type 2 diabetes for some patients [12].
A 2022 study on the impacts of low-carbohydrate diets on hemoglobin A1c found that compared to the participants’ usual diet, the low-carb diet resulted in more significant improvements in A1c and fasting blood glucose levels at the six-month mark [13].
A 2018 study comparing the effects of a low-carbohydrate diet vs. a low-fat diet on glycemic control in diabetic patients indicated that the low-carb diet can provide better results in improving blood glucose levels, regulating blood lipid, reducing BMI, and lowering insulin dose in patients with Type 2 diabetes [14].
Autoimmune Benefits
There have been reports on the positive effect of the Carnivore Diet on autoimmune conditions like inflammatory bowel disease and rheumatoid arthritis.
A 2023 study on the effect of low-carb diets on multiple sclerosis (MS) suggested that low-carb ketogenic diets can positively affect MS, indicating neuroprotective effects and positive results on cellular metabolism and disease outcome [15].
Another 2023 study on the effects of low-carb ketogenic diets on immune function found that these diets significantly improved patients' condition [16].
Despite these health benefits, the Carnivore Diet may cause challenges in its early stages for sensitive individuals and those with underlying health conditions.
So, it’s essential to learn about the potential side effects and consult a healthcare professional before changing your eating habits and starting any new diet.
Potential Risks and Challenges of the Carnivore Diet
Some of the potential challenges include
- Kidney Issues,
- Fatigue,
- Less Physical Endurance,
- Digestive Problems, and
- Digestive Problems.
Kidney Issues
A 2020 study by Ko et al. indicates that consuming high amounts of protein for weight loss or glycemic control should be considered with care in those at high risk for kidney disease [17].
Fatigue
A 2020 study by Sjödin et al. indicated that a ketogenic, low-carb, high-fat (LCHF) diet can negatively impact muscle fatigue and perceived exertion during daily life activities in young and healthy women [18].
Less Physical Endurance
A study conducted by Burke in 2017 suggested that following an LCHF diet may impair performance in elite endurance athletes despite significantly improving their peak aerobic capacity [19].
Digestive Problems
A lack of plant-based products may disrupt the balance of gut bacteria and cause digestive problems like constipation or diarrhea in sensitive individuals, especially during the early adaptation phase.
Learn More: Constipation on a Carnivore Diet: How Long Does It Take? [Cause and Remedy]
Needless to say, the potential side effects of the Carnivore Diet vary from person to person and are dependent on various factors, including each individual’s health status, genetics, and the quality of the diet.
So, it’s important to know which groups of individuals are safe to try a Carnivore Diet and which aren’t.
Who Should Try the Carnivore Diet?
Although the Carnivore Diet can be beneficial for almost everybody and boost the results of the Low-Carb and Keto diets, the following individuals may benefit more from this low-carb, animal-based elimination diet.
- People with Autoimmune Conditions
- Individuals with Severe Digestive Issues
- Those with Mental Health Issues
- Individuals with Insulin Resistance or Type 2 Diabetes
- People with Obesity or Struggling with Weight Loss
- Athletes Seeking Enhanced Performance
- Individuals with Food Sensitivities or Allergies
People with Autoimmune Conditions
Many autoimmune conditions, such as rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, and multiple sclerosis, are worsened by chronic inflammation and sensitivities to plant compounds.
By removing all plant-based foods, the Carnivore Diet can help reduce inflammation by eliminating potential irritants like lectins, oxalates, and phytates found in plant foods.
It can also minimize autoimmune flare-ups, relieving symptoms like joint pain, fatigue, and skin issues.
Individuals with Severe Digestive Issues
People suffering from conditions like irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, or Celiac disease may find relief with the Carnivore Diet because it eliminates all fiber, which can be irritating to some individuals.
It can also reduce digestive stress by providing easily digestible proteins and fats and minimize bloating, gas, and diarrhea, common symptoms of many gut disorders.
Those with Mental Health Issues
Some mental health conditions, particularly depression, anxiety, and even bipolar disorder are thought to have metabolic and inflammatory components.
The Carnivore Diet can help improve mental clarity and stabilize mood by lowering inflammation in the brain and providing a steady supply of energy through fat.
It can also regulate neurotransmitters such as serotonin and dopamine, which can be thrown off balance by a diet high in refined carbohydrates and sugars.
Individuals with Insulin Resistance or Type 2 Diabetes
People struggling with insulin resistance, type 2 diabetes, or metabolic syndrome can greatly benefit from reducing carbohydrates.
The Carnivore Diet offers an extreme form of carb elimination, which can help stabilize blood sugar levels by removing all carbohydrate sources, preventing glucose spikes, and improving insulin sensitivity.
It can also promote fat loss, which is crucial for reversing insulin resistance and controlling blood sugar.
People with Obesity or Struggling with Weight Loss
The Carnivore Diet can help individuals who have difficulty losing weight through traditional low-calorie or high-carb diets or those who haven’t reached their ideal weight with Low-Carb and Keto diets.
This diet can promote fat burning by putting the body into a fat-adapted state, similar to ketosis, where fat becomes the primary energy source.
It can also reduce cravings and increase satiety, as the diet's high protein and fat content helps people feel fuller for longer, making it easier to stick to a calorie deficit without hunger.
Athletes Seeking Enhanced Performance
Some endurance athletes and those in strength-based sports may benefit from the Carnivore Diet because increased protein intake can promote muscle growth and recovery.
The diet provides a steady supply of energy from fat, which can benefit endurance sports by improving metabolic flexibility and fat adaptation.
Individuals with Food Sensitivities or Allergies
People with multiple food allergies, intolerances, or sensitivities to plant compounds may find relief by focusing exclusively on animal-based products.
The Carnivore Diet eliminates common allergens like gluten, dairy (except for animal-based products like butter), and plant-based irritants.
It can also help individuals identify food triggers more easily by reintroducing foods one at a time after a restriction period.
Although the Carnivore Diet is generally safe for everybody, especially those who have tried the previous levels of the Primal Diet (i.e., Low-Carb and Keto), individuals with certain health conditions may need more caution.
Who Should Avoid the Carnivore Diet?
The following individuals should avoid the Carnivore Diet or use it under the direct supervision of healthcare professionals to avoid any potential side effects.
- Individuals with Chronic Kidney Disease
- Pregnant or Breastfeeding Women
- Individuals with a History of Eating Disorders
- People Who Thrive on Plant-Based Foods
Individuals with Chronic Kidney Disease
The Carnivore Diet is high in protein, which can put additional strain on the kidneys. For people with chronic kidney disease or impaired kidney function, this diet may worsen their condition by increasing the workload on the kidneys.
Pregnant or Breastfeeding Women
Pregnant or breastfeeding women need a wide range of nutrients, including carbohydrates, to support the baby’s development and maintain their own health.
The restrictive nature of the Carnivore Diet may make it difficult to meet these nutritional needs, potentially leading to deficiencies in essential vitamins and minerals.
Individuals with a History of Eating Disorders
People with a history of eating disorders, such as anorexia, bulimia, or orthorexia, should avoid highly restrictive diets like the Carnivore Diet.
Going on an elimination diet may exacerbate disordered eating behaviors and negatively impact their mental and physical health.
People Who Thrive on Plant-Based Foods
Those who find that plant-based diets or diets rich in fruits, vegetables, and whole grains improve their health and well-being may not benefit from the Carnivore Diet.
Eliminating all plant-based foods could lead to digestive discomfort, nutrient imbalances, and loss of variety in their diet, especially if they thrive on fiber-rich, plant-based meals.
So, if you’re not among these groups or have consulted your healthcare provider, you can use the following sample meal plan to get started.
Carnivore Diet Sample 3-Day Meal Plan
Here is a simple 3-day Carnivore Diet meal plan. You can always make modifications and use your creativity to include other Carnivore-friendly options.
Day 1
Breakfast:
- Scrambled eggs cooked in butter or bacon fat
- Bacon or sausage (without additives or sugar)
Lunch:
- Grilled ribeye steak
- Salted bone broth
Dinner:
- Baked or grilled salmon
- Buttered shrimp
Day 2
Breakfast:
- Duck eggs cooked in duck fat
- Pork belly slices
Lunch:
- Lamb chops cooked in lamb fat
- Salted bone broth
Dinner:
- Ground beef patties cooked in tallow or lard
- Organ meats (such as liver or kidneys)
Day 3
Breakfast:
- Chicken eggs cooked in chicken fat
- Sausages (check labels for any non-carnivorous additives)
Lunch:
- Pork ribs cooked in lard
- Salted bone broth
Dinner:
- T-bone steak
- Fatty cuts of pork cooked in pork fat
To stay hydrated during the day, drink plenty of plain water, black coffee, or herbal teas without any additives. Here is also a free Carnivore Diet 30-Day Meal Plan to cover the whole month!
Using these meal plans, you can gain enough fat and protein to balance your macronutrient ratios. But how much fat and protein can be considered enough?
How Much Protein and Fat Should I Eat on a Carnivore Diet?
We can’t say that consuming more protein and fat causes weight loss sooner and determining the amount of protein and fat you should consume in the Carnivore Diet depends on each individual’s needs and preferences.
However, the Carnivore Diet generally involves consuming high amounts of fat, moderate protein intake, low or zero carbohydrates, and supplying most of the calorie intake from animal products.
Some recommend consuming 70-80% of your daily calories from fat and the rest from protein, i.e., you can eat about 1-2 grams of protein per kilogram of your body weight per day and adjust your fat intake to meet your calorie needs.
Again, remember that the ideal macronutrient ratio varies from person to person and depends on age, gender, activity level, metabolic health, etc. Also, remember to have variety in the animal products you use to get a wide range of nutrients necessary for your body's health.
You can also use this free Carnivore Diet Macro Calculator to find out the exact amount of fat and protein you need to go through the day.
Learn More: The Carnivore Diet and Skin: How Can Carnivore Improve Skin Health?
So, before starting the Carnivore Diet, we should address two important questions everyone would like to know!
How Long Can I Stay on A Carnivore Diet?
Some individuals go on the Carnivore Diet for a short time and use it to lose weight, reset their eating habits, or take care of some health problems like gastrointestinal concerns.
However, there are others who follow a Carnivore Diet for a longer period and as a lifestyle choice.
The only essential factors determining the length of a Carnivore Diet are your health status and goals. You need to follow it as long as you receive the necessary nutrients from animal-based products or supplements prescribed by a healthcare professional.
How Soon Do You See Results on The Carnivore Diet?
Your current health status, weight, physical activity level, eating habits, goals, needs, and preferences affect the time it takes to see the results of the Carnivore Diet.
Many people notice changes in their body composition, energy levels, or digestive symptoms in the first few days or weeks after following the Carnivore Diet.
Others may take longer to adapt to the high-fat, low-carbohydrate diet and experience symptoms such as fatigue, headaches, or constipation during the initial transition period.
Regarding weight loss, some individuals may experience significant changes within the first few weeks of following the Carnivore Diet, while others’ bodies may take a more gradual or moderate approach to weight loss using this diet.
How to Start the Carnivore Diet?
Here is a step-by-step guide on how to start the Carnivore Diet. Before starting, you can also learn about the Primal Diet, the Low-Carb Diet, and the Keto Diet to begin from the most suitable level.
Summary
The Carnivore Diet is the last of the three levels of the Primal Diet, which aims to improve health by eliminating unnecessary foods and focusing on nutrient-rich products.
Please remember that gradual transition is the factor that can help you reach your goals in a healthy and safe way. You can also consult health experts before starting any diet to ensure the changes align with your health status and goals.
