The carnivore diet is all about eating animal-based foods. On this diet, people consume foods such as meat, fish, eggs, and sometimes dairy products, while avoiding all plant-based foods like vegetables, fruits, and grains. This restrictive diet has been gaining popularity because many individuals report significant health benefits from following it, including weight loss, increased energy, and enhanced mental focus.
If you are thinking about trying this diet, you might ask yourself, “What do I eat on a carnivore diet?” Don’t worry! This article will explain everything you can and can’t eat on the carnivore diet and the benefits you can expect.
What is the Carnivore Diet?
The carnivore diet is a nutritional approach where you eat only foods from animals. It is a zero-carb diet that focuses on protein and fat from animals. You’ll eat everything from meat and fish to eggs and animal fats while eliminating carbohydrates and plant-based foods entirely. While the diet might seem extreme, it’s similar to the keto diet but even more restrictive.
People start the carnivore diet for various reasons, such as losing weight, gaining mental clarity, or building muscle. Removing inflammatory foods like grains, sugars, and processed foods is one of the key reasons this diet has become popular. By eliminating carbs, the body switches to burning fat for energy, leading to ketosis. This state can improve energy levels, help with fat loss, and reduce brain fog.
Before starting, it’s essential to know what foods you can include and which to avoid. Below, we’ll explore the key food categories you’ll rely on while following the carnivore diet.
Core Foods on a Carnivore Diet
On the carnivore diet, your primary focus is on animal-based foods, such as meat, poultry, fish, eggs, dairy (optional), and animal fats. Let’s take a deeper look at each of these categories and how they can benefit your health.
1. Meat
Meat forms the foundation of the carnivore diet, providing your primary source of protein and fat. You can choose from various types of meat, including:
- Beef: Cuts like steak, ground beef, ribeye, and sirloin are popular options. Also, consider eating organ meats, such as liver, kidneys, and heart. These cuts are rich in B vitamins, iron, and zinc.
- Pork: Pork chops, bacon, ham, and pork belly are excellent sources of fat and protein. Pork is also rich in nutrients like selenium and thiamine.
- Lamb: Lamb chops and ground lamb are common choices, providing high amounts of iron and vitamin B12.
- Game meats: Consider incorporating leaner meats like venison, bison, or elk. These meats are rich in nutrients and often free from the hormones found in conventionally raised livestock.
Organ meats are a nutrient-dense option, packed with vitamins and minerals. Including organ meats like liver in your diet helps prevent nutrient deficiencies while following the carnivore diet.
When selecting meats, always opt for high-quality sources like grass-fed beef, which contains higher levels of omega-3 fatty acids and CLA (conjugated linoleic acid) compared to grain-fed options. Learn more about grass-fed beef benefits here.
2. Poultry
Poultry is another essential food group on the carnivore diet. It provides a leaner source of protein compared to red meats like beef or pork. Examples of poultry you can include are:
- Chicken: Chicken breasts, thighs, wings, and whole chicken are all great options. Chicken provides lean protein and important nutrients like niacin.
- Turkey: Turkey breasts, ground turkey, and turkey thighs are excellent low-fat options.
- Duck: Duck meat contains more fat, making it an ideal choice for adding variety to your diet and increasing your fat intake.
Since poultry has lower fat content, consider cooking it with additional butter, tallow, or duck fat to ensure you’re getting enough fat in your meals.
3. Fish and Seafood
Fish and seafood are rich in omega-3 fatty acids, which are essential for brain and heart health. Some of the best options on a carnivore diet include:
- Salmon: High in omega-3s and vitamin D, salmon is an excellent fatty fish that pairs well with butter or ghee.
- Tuna: Tuna is a high-protein, low-fat option. It’s available fresh or canned, but choose wild-caught varieties when possible.
- Mackerel: This fatty fish is full of omega-3s and selenium and makes for a delicious, nutrient-rich meal.
- Sardines: Small but powerful, sardines provide calcium, omega-3s, and vitamin B12. They’re available in cans and make for a quick snack or meal.
Eating fatty fish regularly ensures you’re getting critical nutrients for overall health and well-being. You can read more about the importance of omega-3s to understand their health benefits.
You can also enjoy other seafood like shrimp, lobster, and crab, which are high in protein and low in fat.
4. Eggs
Eggs are one of the most nutrient-dense foods you can eat on a carnivore diet. They are rich in protein, healthy fats, and essential vitamins such as vitamin A, B vitamins, and choline. You can prepare eggs in a variety of ways, including:
- Scrambled
- Fried in butter
- Hard-boiled
- Poached
- Omelets (with cheese if you include dairy)
Eggs are an excellent source of quick, balanced nutrition and are perfect for breakfast or even as a snack.
5. Dairy Products (Optional)
While some people on the carnivore diet avoid dairy, others include it in moderation. Whether or not to include dairy depends on how well your body tolerates it. If you do include dairy, stick to high-fat, low-carb options like:
- Cheese: Opt for hard cheeses like cheddar, parmesan, and gouda, which add fat and flavor to your meals.
- Heavy cream: Use heavy cream in your coffee or recipes to add extra fat.
- Butter and ghee: These are great for cooking and adding to meats and eggs.
Dairy provides additional fat, calcium, and vitamin D. However, if you notice digestive issues or inflammation, it may be best to avoid dairy products.
6. Animal Fats
On a carnivore diet, animal fats become your primary energy source, as you won’t be consuming any plant-based oils or fats. Some common animal fats to use include:
- Tallow: Rendered beef fat, perfect for frying or cooking.
- Lard: Rendered pork fat, great for frying and baking.
- Duck fat: A flavorful fat that’s ideal for frying meats or roasting.
These fats provide the necessary calories and energy on a zero-carb diet and help keep you full and satisfied.
Foods to Avoid on the Carnivore Diet
On the carnivore diet, you must eliminate all plant-based foods. This includes:
- Vegetables: No broccoli, spinach, or carrots.
- Fruits: Avoid all fruits, such as apples, bananas, and berries.
- Grains: No bread, rice, pasta, or oats.
- Legumes: No beans, lentils, peanuts, or soy.
- Nuts and seeds: Eliminate almonds, walnuts, sunflower seeds, and others.
- Processed foods: Avoid anything with sugar, artificial ingredients, or vegetable oils.
These foods contain carbohydrates, which are not allowed on the carnivore diet, as the goal is to remain in ketosis by consuming only protein and fat.
Benefits of the Carnivore Diet
The carnivore diet comes with several health benefits, which explains why so many people are trying it. Here are some of the main advantages:
1. Weight Loss
Many people turn to the carnivore diet for its ability to promote weight loss. By cutting out carbohydrates, your body enters ketosis, burning fat for energy instead of glucose. This process can lead to faster fat loss. Plus, the high-protein, high-fat meals keep you feeling full for longer, reducing overeating and snacking.
2. Increased Energy
Many people report having more consistent energy levels on the carnivore diet. By eliminating the blood sugar spikes caused by carbohydrates, the body burns fat for steady, long-lasting energy throughout the day. This can lead to fewer crashes and less fatigue.
3. Mental Clarity
A benefit often reported by those on the carnivore diet is improved mental clarity. Without the ups and downs of blood sugar caused by carbs, your brain uses ketones as a clean and steady fuel source, which may help improve focus and reduce brain fog.
4. Muscle Gain
Due to the diet’s high-protein content, many people find that they gain or preserve muscle mass while losing fat. Protein plays a crucial role in muscle repair and growth, and the carnivore diet supports these goals, especially when paired with regular strength training.
Potential Risks and Considerations
While there are many benefits, it’s important to consider the potential risks of following a carnivore diet:
1. Nutrient Deficiencies
Since the diet eliminates all plant-based foods, you may miss out on certain nutrients like vitamin C, fiber, and antioxidants. To avoid deficiencies, make sure to eat a variety of animal products, especially organ meats like liver, which are rich in vitamins and minerals.
2. High Cholesterol
The carnivore diet may raise your cholesterol levels, particularly LDL cholesterol. However, some people find their HDL cholesterol (the “good” cholesterol) improves. It’s essential to monitor your cholesterol and discuss it with a healthcare provider.
3. Digestive Issues
Some people experience digestive discomfort, such as constipation, when starting the carnivore diet due to the lack of fiber. However, many find that their digestion improves after the initial adjustment period.
Sample Carnivore Diet Meal Plan
Here’s a sample two-day meal plan to give you an idea of what you can eat on the carnivore diet:
Day 1
- Breakfast: Scrambled eggs cooked in butter with bacon.
- Lunch: Grilled ribeye steak with a side of butter.
- Dinner: Baked salmon with shrimp cooked in tallow.
Day 2
- Breakfast: Ground beef mixed with eggs and a slice of cheese.
- Lunch: Chicken thighs fried in duck fat.
- Dinner: Pork chops topped with heavy cream sauce.
FAQs About the Carnivore Diet
Let’s answer some common questions about the carnivore diet:
1. Can You Eat Cheese on a Carnivore Diet?
Yes, you can eat cheese if your body tolerates dairy. Stick to hard cheeses like cheddar and gouda.
2. What Snacks Can You Have on the Carnivore Diet?
You can snack on:
- Beef jerky
- Pork rinds
- Hard-boiled eggs
These snacks are easy and fit the carnivore diet perfectly.
3. Do You Lose Muscle on the Carnivore Diet?
No, as long as you eat enough protein, the carnivore diet helps you maintain or build muscle mass.
4. How Do You Prevent Nutrient Deficiencies?
To avoid nutrient deficiencies, eat a variety of animal products, including organ meats, which are rich in essential vitamins and minerals.
Conclusion
The carnivore diet emphasizes eating only animal products like meat, fish, eggs, and sometimes dairy. Many people report benefits such as weight loss, mental clarity, and increased energy. To succeed on this diet, make sure to include nutrient-dense foods like organ meats and listen to your body’s needs.
Whether you aim to lose weight, gain muscle, or improve your health, the carnivore diet can be an effective strategy. However, it’s crucial to consult with a healthcare professional before making any significant dietary changes.