What Is a Carnivore Diet: Pros and Cons, Restriction, and Popularity

In a world full of salad bars and avocado toasts, meat lovers have found comfort in a dietary regimen that makes beef, pork, fish, and seafood the primary protagonists. You may have already heard about the carnivore diet–the complete antithesis of plant-based eating. The name itself may be a dead giveaway to what comprises this eating plan, but there is more to know than what a carnivore diet is. 

In this guide, we explore this controversial diet in more detail and uncover its true pros and cons, common inclusions, and rising popularity. 

What Is a Carnivore Diet?

A carnivore or carnivorous diet is a restrictive eating plan that focuses on meat, including beef, and pork, as well as fish, chicken, eggs, and animal-derived products. It also eliminates other foods, such as fruits, vegetables, and plant-based foods. 

The idea of a carnivore diet is to leave out all sources of carbohydrates and adopt a high-protein diet similar to that of early humans⁽¹⁾ or Indigenous tribes. 

Prime movers of this diet believe human ancestral populations mostly consumed meat and fish. They also underscore that carbohydrates from fruits and vegetables are to blame for the development of chronic diseases. However, these claims remain controversial and lack solid scientific ground. 

Nonetheless, the carnivore fad diet is sustained by anecdotal evidence of health benefits and its apparent impact on weight loss. It is, however, subject to careful meal planning, regular health monitoring, and initial medical screening. 

Did You Know? Another issue you should clear before trying the carnivore diet is whether or not you’re allergic to meat. If so, you may as well avoid this eating plan. You can confirm this allergy through our Allergen Profile – Meat Blood Test

Types of Carnivore Diet

The primary concept of the carnivore diet is to only eat animal-based foods and avoid plant products. However, you’ll be glad to know that variations of this type of dietary approach accommodate individual readiness to give up carbs or adopt an entirely carnivorous lifestyle void of animal products like dairy. 

• Standard carnivore diet: This includes meat, poultry, fish, seafood, and low-lactose dairy products. 
• Zero-carb carnivore diet: Also known as the hardcore version of this meal planning, this diet only permits meat, eggs, fish, and water. Dairy and other animal-based products are excluded from the food list.    
• Nose-to-tail carnivore diet: This type highlights eating all the animals’ parts and not just the meat. This type means you consume the bone marrow, liver, and organ meats to absorb a large amount of nutrients. 
• Keto carnivore diet: This combines with the popular keto diet, in which dairy-related carbohydrates are not eliminated but kept low. Protein levels are also maintained moderately, while fats from meat and fish are high.

Which is best depends on your health goals, dietary restrictions like allergies, health status, and ease of implementation. Ultimately, talk to your healthcare provider or dietitian so they can assess your individual needs and suitability for a particular carnivore diet approach. 

Carnivore Diet Pros and Cons

Pros

One of the biggest selling points of the carnivore diet is its projected health benefits. The emphasis on eliminating carbohydrates and increasing protein intake appealed mainly to those seeking to manage their weight and blood glucose levels without diminishing the pleasures of eating delicious meat. 

Below are some of the well-known pros of the carnivore diet. 

1. Weight loss: Restricting carbohydrates and increasing protein and fat in the diet makes it easier to shed a few pounds. However, it is important to note that the meat consumed is unprocessed⁽²⁾ with minimal fat and more proteins. 
2. Improved blood sugar regulation: As sugar consumption is reduced, blood glucose levels lower as well. Hence, the carnivore diet may help individuals with diabetes or insulin resistance manage their condition.
3. Simplified eating: A carnivore diet is simple, and it benefits people who want uncomplicated meal planning, as other food groups are eliminated. 

However, it’s important to note that these benefits are mostly self-reported⁽³⁾ by those already adopting the diet. Scientific evidence is required to establish a more solid foundation.  

Also Read: 5 Things You Need to Do First Before Choosing a Weight Loss Plan

Cons 

The carnivore diet comes with some health risks and drawbacks due to its restrictive nature. A prominent concern of those who are looking to try this fad diet is the nutrient deficiency that may come from sticking to an all-meat diet. However, that’s not the only con as the following are also part of the carnivore diet side effects. 

1. Constipation: The absence of fiber in the diet may cause digestive issues, particularly constipation. Hence, if you’re already prone to infrequent and uncomfortable bowel movements, you may want to consider holding back on starting a carnivore diet. 
2. Nutrient deficiencies⁽⁴⁾: Plenty of nutrients come from fruits, vegetables, grains, nuts, and seeds. As these are eliminated in the diet, nutrient deficiency is inevitable, especially if initial careful planning is not made with a healthcare expert. 
3. Increased risk of heart disease: Meat like beef and pork are staples in a carnivore diet. Unfortunately, these are also known sources of cholesterol⁽⁵⁾⁽⁶⁾ that can spike your risk of developing cardiovascular conditions. 

As a fad diet, the carnivore diet may not be sustainable for many. Aside from the projected health disadvantages of this meal planning approach, it’s also restrictive in terms of social and economic contexts. Eating out and socializing with friends and family who do not follow the same diet may be challenging. At the same time, the cost of high-quality meat can strain your budget. 

Alternatives to a Carnivore Diet 

A carnivorous diet is enjoyable because, compared to other eating approaches, it promotes meat and animal-based food products that are typically restricted in others. However, as with any other meal-planning approach, your individual needs will ultimately decide if the diet can bring more benefits than harm.

If the carnivore diet is not, in fact, not a viable choice, you may want to consider others that harbor similar advantages with that of the meat-lovers dietary regimen. Here are some of the best options. 

• Paleo diet: A paleo diet is just like a carnivore diet in that it mimics our ancestral diet. It is composed of unprocessed foods, much like what hunters and gatherers consumed in the past. These include fruits, vegetables, fish, meat, poultry, and grains high in protein and healthy fats. 
• Low-carb, high-fat (LCHF) diet: An LCHF diet is essentially a carnivore diet that focuses on good sources of high protein and fat. However, it is tolerant of low-glycemic vegetables, nuts, and seeds. 
• Ketogenic diet: The core of a ketogenic or keto diet is limiting carbohydrates while amplifying healthy proteins and fats. While it doesn’t eliminate fruits and vegetables in the meal plans like a carnivorous diet, it is highly restrictive of carbohydrates, which inadvertently puts meat and animal-based products on top of the common food lists. 
• Pescatarian diet: A pescatarian diet edges out red meat and poultry but welcomes fish, seafood, eggs, and dairy. It also includes fruits and vegetables. 

Pro tip: Weight loss remains the primary motivation for any restrictive diet. However, many people jump into the newest diet trend without proper research and a better understanding of their unique needs. As a result, they commit mistakes that impede weight loss success. On the contrary, getting baseline health information through a Weight Loss Profile Blood Test helps secure a more tailored approach to achieving your weight goals. 

Foods Included in a Carnivore Diet 

Which ones make up your carnivore diet food list will depend on the type of restriction. If you’re planning an all-meat diet, you’ll likely have to lose dairy and eggs. But if you’re starting with a standard carnivore diet, you can retain these food products.

Below is a sample carnivore diet meals in a day:

• Breakfast: Scrambled eggs with smoked salmon with butter
• Lunch: Roasted pork belly 
• Dinner: Beef bone broth with marrow and shredded chicken

Keep in mind that seasonings and flavor enhancers, like herbs and spices, are generally acceptable in a carnivore diet despite mostly being plant-based. The caveat is that they shouldn’t be artificial additives or sugar-rich. 

Here is a sample carnivore diet plan following the standard approach.

As scrumptious as these meals are, it is crucial to consider other aspects of your health when deciding to adopt a carnivore diet. For example, if you have an existing health condition, such as gout, you should consult your doctor first, as organ meats and other standard inclusions in a carnivorous diet may trigger gout. 

Also Read:

• Renal Diet: 7 Food Types to Avoid When You Have Kidney Disease
• 10 Foods to Avoid if You Have Osteoporosis
• 8 Rare Food Allergies and How to Spot Them

Popularity of the Carnivore Diet

Since the carnivore diet is patterned to early eating, many individuals may have been unwittingly following the diet (improperly, of course) primarily due to their aversion to fruits and vegetables. Historically speaking, however, advocates of a meat-based diet were rampant during the 1800s. 

Evidently, the rise of plant-based dietary regimens eclipsed and even downright edged out the carnivore diet. However, marketing platforms on social media paved the way for carnivore diets to gain more attention from fad diet aficionados.  

Modern proponents of the carnivore diet continue to outline its superior benefits. One of them, Shawn Baker⁽⁷⁾, an orthopedic surgeon, published a book titled “The Carnivore Diet,” which became the key driver of its rising popularity. 

Several influencers and celebrities have also openly tried the carnivore diet, including Mikhaila Peterson⁽⁸⁾, the daughter of psychologist Jordan Peterson. She credited the carnivore diet for helping her manage her chronic health issues.

Joe Rogan⁽⁹⁾, an American personality, discussed his experiences with trying the carnivore diet from 2021 to 2022. His followers noticed a significant weight loss, and he underscored the increase in his energy levels. However, Rogan didn’t gatekeeper the struggles he had with the diet, particularly the digestive issues he had to face. After a strict adherence to the carnivore diet, he started adding fruits on top of meat in 2022. 

Although Joe Rogan was more focused on promoting diet experimentation, as opposed to carnivore diet per se, the visible impact of the physique as influenced by the diet added to the buzz surrounding carnivorous diet.   

Men are also more inclined to consume meat than women⁽¹⁰⁾. This trend is expected, considering how meat consumption is more associated with masculinity in several mainstream cultures. Activities like smoking meat and cooking on grills are painted as rugged or tough. 

In addition, meat is a widely acknowledged source of protein, an essential nutrient for muscle building. The simplicity of preparing a carnivore meal plan appeals to those who despise the complexities of certain food preparations. 

Frequently Asked Questions

Can I drink coffee on a carnivore diet?

It depends on the type of carnivore diet you’re adopting. In a strict all-meat diet, coffee is not considered a part of the carnivore diet menu for the obvious reason that it comes directly from a plant. Hence, it’s completely excluded. However, some advocates of this diet add coffee to their exceptions of limitation as many have relied on coffee for an energy boost. 

Still, it is sometimes discouraged, as drinking coffee defies the very definition of a carnivore diet. Instead, alternative diets like the keto diet are recommended for those who can’t let go of this beverage, provided that it’s low-sugar.     

Can you have alcohol on a carnivore diet?

Strictly speaking, alcohol is not a part of the carnivore diet as the drink isn’t exactly an animal derivative. If your carnivore diet is true to form, you may have to give up alcohol altogether. However, some people following such a diet consider it okay to drink alcohol as long as it is low-carb and consumed in moderation. 

Can I drink milk on the carnivore diet?

Yes, milk is acceptable in a carnivore diet as it is an animal product, after all. Hard cheese and other derived products are also accepted by extension. However, keep in mind that milk is high in carbohydrates (lactose), which might defeat one of the purposes of the diet. Consider getting full-fat dairy products as they contain lower lactose. 

The Bottom Line

More research is needed to fully understand the positive and negative side effects. Nevertheless, whether you pursue trying this fad diet or not, it’s highly crucial to pull back on doing it cold turkey without any guidance from your healthcare provider or dietitian. Otherwise, you might be at harm’s end of the dietary approach. Know more about your health status, suitable health goals, and physical limitations before jumping into any restrictive diet.  

Sources

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² Zhu R, Fogelholm M, Jalo E, Poppitt SD, Silvestre MP, Møller G, Huttunen-Lenz M, Stratton G, Sundvall J, Macdonald IA, Handjieva-Darlenska T, Handjiev S, Navas-Carretero S, Martinez JA, Muirhead R, Brand-Miller J, Raben A. Animal-based food choice and associations with long-term weight maintenance and metabolic health after a large and rapid weight loss: The PREVIEW study. Clin Nutr. 2022 Apr;41(4):817-828. doi: 10.1016/j.clnu.2022.02.002. Epub 2022 Feb 8. PMID: 35263691.

³ Lennerz BS, Mey JT, Henn OH, Ludwig DS. Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”. Curr Dev Nutr. 2021 Nov 2;5(12):nzab133. doi: 10.1093/cdn/nzab133. PMID: 34934897; PMCID: PMC8684475.

⁴ O’Hearn A. Can a carnivore diet provide all essential nutrients? Curr Opin Endocrinol Diabetes Obes. 2020 Oct;27(5):312-316. doi: 10.1097/MED.0000000000000576. PMID: 32833688.

⁵ Najjar RS. The Impacts of Animal-Based Diets in Cardiovascular Disease Development: A Cellular and Physiological Overview. J Cardiovasc Dev Dis. 2023 Jun 30;10(7):282. doi: 10.3390/jcdd10070282. PMID: 37504538; PMCID: PMC10380617.

⁶ Saito E, Tang X, Abe SK, Sawada N, Ishihara J, Takachi R, Iso H, Shimazu T, Yamaji T, Iwasaki M, Inoue M, Tsugane S; JPHC Study Group. Association between meat intake and mortality due to all-cause and major causes of death in a Japanese population. PLoS One. 2020 Dec 15;15(12):e0244007. doi: 10.1371/journal.pone.0244007. PMID: 33320898; PMCID: PMC7737902.

⁷ Carnivore Diet (n.d.). Dr. Shawn Baker, MD. Carnivore Diet. Retrieved July 4, 2024, from https://carnivore.diet/dr-shawn-baker-md/

⁸ Ultimate Paleo Guide (n.d.). Mikhaila Peterson’s Carnivore Diet. Retrieved July 4, 2024, from https://ultimatepaleoguide.com/people/mikhaila-peterson-carnivore-diet/

⁹ English, N. (2023, August 6). Joe Rogan Tried the Carnivore Diet and Looks Pretty Good? Retrieved July 4, 2024, from https://barbend.com/joe-rogan-carnivore-diet/

¹⁰ Love, H. J., & Sulikowski, D. (2018). Of Meat and Men: Sex Differences in Implicit and Explicit Attitudes Toward Meat. Frontiers in Psychology, 9, 307966. https://doi.org/10.3389/fpsyg.2018.00559