If you want to eliminate your food choices and reap the potential health benefits, the carnivore diet is an increasingly popular choice. This meat-only stance starkly contrasts the general recommendations of nutritionists worldwide (and probably recommended even by Atkin when there was no commercial interest): fruits, vegetables, and whole grains.
If this piques your interest in trying the same, you should wonder: what is allowed on the carnivore diet? In this guide, we’ll look at the different types of foods allowed, their nutrients, and how they fit into an animal-based diet that uses carbohydrates.
What is the Carnivore Diet?
The Carnivore Diet is a high-protein, no-carb approach to eating that eliminates anything that can be obtained from the earth. Proponents of the diet argue that eating almost exclusively animal products can protect themselves from potential inflammatory factors found in fruits, vegetables, grains, and legumes. Its proponents claim it eliminates all nutritional confusion and maximizes health because it is based on eating only “nutritionally dense animal foods.”
This is highly controversial, but the carnivore diet is an attempt to return to what our ancestors who lived before us ate, which was based primarily on animal products. Although there is limited scientific evidence on the long-term effectiveness of this diet, anecdotal reports are consistent and include significant improvements in energy, focus, mental clarity, weight loss, balanced blood sugar levels, elimination of food cravings, and improved digestion.
What to strive for: Nutrient density!
The Carnivore Diet is based on the idea that a person should eat the most nutrient-dense animal foods and eliminate any carbohydrate intake. Unsurprisingly, this results in a high-fat, moderate-protein diet that provides the body with the nutrients it needs, such as vitamins and minerals.
Macronutrient Profile
The standard carnivore diet is mainly made up of protein and fat. With zero carbs, your body will inevitably switch to red-hot fat for fuel instead of glucose. People then turn off their metabolism, which helps them lose weight and maintain energy in the body.
Foods on a Carnivore Diet
It’s pretty straightforward when it comes to the carnivore diet. The main food groups that are suitable in the context of a low FODMAP approach are:
Beef, Pork, and Poultry
The foundation of the carnivore diet is red meat. Beef is well known for its excellent protein content, beneficial micronutrient profile, and satiating effect. Steaks like ribeye, ground beef, or brisket are famous for their high-fat content, keeping you full all day.
Beef: Rich in iron, B vitamins, and zinc. Grass-fed meat also contains additional nutrients like omega-3 fats.
Pork: Rich in thiamin, iron, and selenium. Carnivores sometimes use cuts of pork like bacon, chops, and ribs.
Chicken and Turkey (Lean Protein Sources) Poultry Chicken thighs, drumsticks, and wings (or even whole roasted chickens) work well.
By-Products
Organic meat is another key aspect of the carnivore diet, called “nature’s multivitamin”, because it’s incredibly rich in nutrients like iron, vitamin A, and folate. Although organs like the liver, kidneys, and heart are unpopular, they are foods with high nutritional value.
LiverLiver is rich in vitamin A, iron, and many B vitamins. Liver: supports energy and vision; leather.
Eyes are a source of nutrients supporting muscles, heart health, and proper circulation.
Seafood and Fish
Red meat always comes first, but seafood and fish will shake up your carnivore world. Fatty fish like salmon, mackerel, and sardines are rich in omega-3 greasy acids, which help decrease inflammation.
Salmon – has omega-3s, vitamin D, and protein. Salmon, especially wild salmon, is the way to go from a nutritional standpoint.
Seafood – Shrimp, lobster, crab, and oysters are all great choices and are rich in zinc and selenium.
Dairy (optional)
Some interpretations of the carnivore diet (like ours!) allow some dairy products, especially those high in fat and low in carbs. Dairy – adds variety and cream to dishes, but may not be everyone’s cup of tea (optional)
Butter and weighty cream are high in fat and calories, providing vital energy and adding flavour to foods.
Cheese – hard cheese like cheddar gouda – moderate consumption as they contain fewer carbs.
Eggs
And eggs are a must on the carnivore diet. They contain protein and plenty of healthy fats, which is one way to add flavour to our meals. Another great source of B12, D, and selenium is eggs, which are often difficult to carry around as an on-the-go snack.
Eggs (yolk): The yolk of an egg is primarily fat, and again, it has some healthy fats and all the nutrients you’ll need within the egg.
Egg yolks: Known for their fat and vitamin A content, you can add them to most sauces or eat them plain.
Animal fats
Don’t forget about animal fats. They play a key role in the carnivore diet because they will provide the bulk of your calories once you say goodbye to carbs. Fats fill you up, stimulate your brain, and allow you to absorb nutrients.
Lard (beef fat): Used for cooking and flavouring dishes.
It can be used for frying and stewing, and this fat is a beautiful ingredient for cooking! Another great source of cooking oil.
Duck fat is made from the bird’s skin and is a culinary choice for cooking meat. Duck fat is rich in monounsaturated fats.
DON’T EAT on the Carnivore Diet
The Carnivore Diet is as much about what you take out of your life as what you put in. In this case, it is made entirely of animal products, so that all plant products will be excluded from the menu. This includes:
Fruit: Many people will tell you to avoid fruit because it comprises a lot of sugar, but the vitamins, minerals, and enzymes help your body perform at its best. Fruit Vegetables: Vegetables are traditionally considered healthy, but as a source of energy, they are carbohydrates… no.
Grains and legumes: Foods like rice, oats, apple butter and beans contain too many carbohydrates.
Processed or high-sugar foods: These foods are not on the carnivore diet because they lack nutrients and can cause blood sugar spikes.
Can you drink coffee or tea?
While some strict carnivores abstain from coffee and tea altogether because they are plant-based, some drink in moderation. If you drink coffee, that’s fine. Just avoid sweeteners or non-dairy creamers.
What can you expect regarding health outcomes when following a carnivore diet?
The potential assistance of following a carnivore diet is subjective and depends on the individual. Most frequently reported benefits.
Weight loss
The carnivore diet is a very high protein, low carbohydrate diet that can help reduce appetite, promoting weight loss. When carbohydrate availability is absent or drastically reduced, the body switches to using fat as a primary fuel source, promoting fat loss.
Eating an energizing diet = increased energy and mental clarity
Many people testify that they feel more energetic and alert when they switch to a carnivore diet. The slow release of energy from fat and protein appears to keep blood sugar levels stable, which differs from high carbohydrate diets → more frequent fluctuations in blood sugar levels from high to low.
Reduce Inflammation
If your body is hypersensitive to foods, eliminating potential culprits of inflammation (grains, legumes, and maybe even vegetables) can help treat underlying symptoms of autoimmune diseases and chronic inflammation.
Improved Digestion
Some people, oddly enough, feel much better without consuming fibre to improve digestion. For example, someone with bloating, gas, or even IBS issues may find significant improvements if they give up fruits and vegetables.
Prospective Risks/Vulnerabilities to Be Worried About
First off, all of the reasons for switching to the best diet ever had nothing to do with health, but rather almost two weeks of a carnivore diet, so it’s worth remembering some genuine and potential downsides:
Avoiding plant-based foods will make getting some vitamins – vitamin C and dietary fibre harder.
Sustainability: Because of the restrictive nature of adopting a carnivore diet, some may consider it unsustainable in the long term.
Cholesterol: With high amounts of saturated fat in your diet, monitoring your cholesterol levels, especially LDL (bad) cholesterol, is essential.
How to Succeed on the Carnivore Diet
Start Slow
Transitioning to a carnivore diet can be stimulating. Start by gradually reducing your intake of plant foods, but stick to high-quality meats and animal products.
Focus on Quality
Stick to grass-fed beef, wild fish, and organic eggs for the best nutritional value. Eating high-quality animal products that you can afford is essential to staying healthy on a carnivore diet.
Stay Hydrated
Drink plenty of water, and you can also take an electrolyte (salt) supplement if your body likes to flush out sodium quickly on this diet.
The essence of the carnivore diet is a “no-carb, high-fat” style of eating, some might say plant-based, and this take on Wild People may be a unique Instagram video. Although it offers promising benefits like weight loss, increased energy, and better digestion, some people can’t stick with this eating style. Knowing what you can eat on the Carnivore Diet and how to set yourself up for success will help you decide if this plan suits your health needs.