The Carnivore Diet is one of the most debated eating trends today. Unlike the Keto or Paleo diet, which still allows plant-based food, the carnivore diet removes all plant-based nutrition and focuses only on animal-based nutrition.
Those who follow this diet only rely on all kinds of meat, fish, egg and animal fats as a source of energy. Those who advocate the carnivore diet claim that it promotes fat loss, improves energy levels and reduces inflammation but critics warn about its long-term health risks and nutrients deficiencies.
What is The Carnivore Diet?
Carnivore diet, also known as zero carbs diet, is the diet containing food only derived from animal sources. It is based on the principle of ketogenic metabolism, the body relies on fat burning for energy rather than glucose. This diet is a high protein diet that mimics ancestral pattern, where ancestry relied on hunting for survival. 
Pros and Cons of Carnivore Diet
Where there are benefits there must be some risks when a person is following a specific diet plan. Here are some pros and cons of the carnivore diet discussed.
Pros of Carnivore Diet
By eliminating carbs, the body enters in the phase of ketosis, where it starts to burn fats more to get energy that helps in weight loss. The easiest way of diet as the food list is limited. It also increases blood sugar sustainability, as the absence of glucose helps to spike benefits those with insulin resistance.
A high protein and fat diet keeps you feeling full for a longer time. This carnivore diet is beneficial specially for those who are sensitive to plant antinutrients, and it will help them to give digestive relief by reducing bloating and irritation.
Cons of Carnivore Diet
Missing out on fibers can cause different types of deficiencies. Due to the restriction of carbs and fibers the body becomes nutrient deficient like vitamins minerals and plant antioxidants.
Also insufficient dietary fiber can reduce beneficial gut bacteria. The major drawback is that it spikes the LDL cholesterol in an individual, that is due to the intake of saturated fats from animals.
What You Can Eat in a Carnivore Diet
If you are searching what to eat and what to not in a carnivore diet here is an explained carnivore diet food list for this.
Food Allowed in Carnivore Diet
- Red Meat – Beef, Lamb, Goat Venison
- Poultry – Chicken, Turkey, Ducks
- Sea Food – Selmon, Shrimps, Prawns
- Organ Meat – Liver, Kidney, Heart
- Dairy – Eggs, Cheese, Cream
- Animal Fat – Butter, Ghee, Lard
Food Not Allowed in Carnivore Diet
- Fruits, Legumes, Vegetables, Grains, Nuts, Seeds
- Sunflower Oil, Canola Oil, Olive Oil, Soybean Oil
- Processed Food, Carbs, Sugars, Alcohol
- In short, food that comes from plant sources is not allowed.
Carnivore Diet Plan for Beginners
Before you start a carnivore diet it is important to know that the most difficult time period is to be consistent in the first week on diet. If you achieve that you can easily follow the diet plan. Here is the first week’s diet plan discussed.
| Days | Breakfast | Lunch | Dinner |
| Day 1 | Egg fried in butter | Rib steak in butter | Grilled salmon + lamb liver |
| Day 2 | Scrambled egg with cheese | Chicken thigh with skin, roasted in tallow | Lamb chop + beef bonemarrow |
| Day 3 | Hard boiled egg | Sardines + beef kebabs | Goat rib slow cooked in lamb fat |
| Day 4 | Cheese omelette | Ground beef patties with egg | Grilled duck breast + lamb heart |
| Day 5 | Egg + beef bacon | Beef liver + rib steak | Baked salmon with shrimps |
| Day 6 | Omelet cooked in ghee | Roasted chicken wings with cheese | Bison steak + camel meat |
| Day 7 | Hard boiled eggs with butter | Lamb shank slow cooked in broth | Grilled mackerel + beef kidney |
How to Start Carnivore Diet
If someone is shifting on a carnivore diet, don’t directly shift from normal to carnivore diet. It is recommended to slowly cut your carbs, go to a ketogenic diet and then to carnivore diet. This helps to ease adaptation.
Eat fatty meats and animal organs to prevent nutrient gaps. Add salt to meat to manage electrolyte. And drink water to stay hydrated. In a carnivore diet, monitor your health markers for 30 days, then decide whether it suits or not.
Who should Avoid Carnivore Diet
Carnivore diet is not for everyone. There are some individuals who should avoid this diet.
- Kidney diseased person – diet is rich in protein
- Familial hypercholesterolemia – diet is high in cholesterol
- Gout – diet can rise uric acid
- Pregnant or breastfeeding mothers – diet can cause nutrient deficiency
Scientific Study On Carnivore Diet
Lennerz et al., 2021 – Current Developments in Nutrition
The cross-sectional survey was held in 2021, where 2029 people adapted to a carnivore diet for 14 months. Participants reported weight loss, improved metabolic health markers, high satisfaction and lipid changes variable. This was a large dataset specially on carnivore eaters but used as hypothesis generating not as a proof.
Check here.
Take Away
Carnivore diet is a simple and powerful diet but also restrictive. It is a short term method for weight loss and metabolic health but not good for long term follow for everyone. For beginners they should start it cautiously,under medical supervision and start with a short term trail.
