Carnivore Diet: Benefits, Risks, and Meal Plan

The carnivore diet is emerging as one of the more controversial trends.

Contrary to plant-based approaches, this diet focuses entirely on the intake of animal products, eliminating almost all sources of carbohydrates and fiber from the diet.

Some claim that it can boost energy, aid weight loss, and reduce inflammation, while critics worry about the risk of nutrient deficiencies and long-term impacts on health.

So, let's talk about the carnivore diet, its benefits and risks, and the right food recommendations for you!

What is the Carnivore Diet?

The carnivore diet is all about eating animal-based foods, with no plant-based carbs or fiber in sight.

Key nutrients you’ll be getting in this diet include:

  • Animal protein: for growth and repair of body tissues.
  • Fats: the key source of energy in the absence of carbohydrates.
  • Vitamins and minerals: such as vitamin B12, heme iron, and zinc are available in high amounts in animal products.

That said, it’s important to keep in mind that the carnivore diet is still being studied, and it only provides a handful of essential nutrients. This raises some concerns about possible nutrient deficiencies and other health risks.

Benefits of the Carnivore Diet

One of the main benefits of a carnivorous diet is its ability to stabilize blood sugar levels.

This is because animal-based diets can provide most essential nutrients, such as high-quality protein, vitamin B12, and iron. 

It is also claimed to reduce inflammation due to the elimination of processed foods and refined carbohydrates, which are often associated with chronic inflammation in the body.

The transition to this diet is also said to improve focus and energy as the body relies on fat as the primary energy. 

Risks of the Carnivore Diet

While this diet has certain benefits, there are some risks to consider.

One of these is a lack of fiber, which can negatively affect digestive health.

This diet can leave you lacking in some essential nutrients, like fiber, vitamin C, and antioxidants, which you usually get from plant-based foods.

Only eating animal foods can also lead to an imbalance in the gut microbiota and increase the risk of constipation. 

In addition, the high intake of saturated fat in this diet may impact cholesterol levels and increase the risk of heart disease if not managed properly.

Therefore, it is crucial to monitor the macronutrient balance in this diet to ensure you are getting enough nutrients.

Recommended Foods for Carnivore Diet

Since the carnivore diet is all about focusing on meat and animal products., here are some of the foods that fit right into this diet:

  • Red meat: high source of protein and heme iron, such as beef, lamb, and pork
  • Poultry: rich in lean protein, such as chicken, turkey, and duck
  • Fatty fish: contains omega-3 which is beneficial for heart health, such as salmon, sardines, and mackerel
  • Eggs: rich in protein and choline
  • Full-fat dairy products: contain calcium and vitamin D, such as cheese and butter
  • Animal fats: as primary energy in this diet, such as tallow and fish oil

Foods to Avoid in Carnivore Diet

In the carnivore diet, you must avoid all avoidance-based foods, which include:

  • Grains: contain carbohydrates that are incompatible with the principles of this diet, such as wheat, rice, and oats
  • Vegetables: contain fiber and anti-nutrients, such as broccoli, spinach, and carrots
  • Fruits: high in natural sugars, such as apples, bananas, and oranges
  • Nuts and seeds: contain carbohydrates and fiber, such as almonds, chia, and lentils
  • Processed foods: often contain additives that are incompatible with a carnivorous diet, such as packaged snacks and high-sugar sauces

3-Day Sample Meal Plan for Carnivore Diet

By understanding foods that are recommended and those that should be avoided, you can follow a carnivore diet more effectively and avoid any potential risks that may arise.

Here is an example of a three-day meal plan that can help you with your carnivore diet:

Day 1

Breakfast: 3 scrambled eggs cooked in butter, 3 slices of bacon
Macros: 450 kcal, 38g fat, 30g protein, 1g carbs

Snack 1: 1 oz beef jerky
Macros: 116 kcal, 7g fat, 12g protein, 0g carbs

Lunch: 8 oz ribeye steak, 1 tbsp tallow
Macros: 650 kcal, 52g fat, 45g protein, 0g carbs

Snack 2: 1 boiled egg, 1 slice cheddar cheese
Macros: 180 kcal, 14g fat, 12g protein, 1g carbs

Dinner: Grilled salmon (6 oz), 1 tbsp butter
Macros: 420 kcal, 28g fat, 40g protein, 0g carb

Day 2

Breakfast: Omelet (3 eggs, 1 oz shredded cheese, 1 tbsp butter)
Macros: 500 kcal, 42g fat, 30g protein, 1g carbs

Snack 1: 2 hard-boiled eggs
Macros: 140 kcal, 10g fat, 12g protein, 1g carbs

Lunch: 8 oz grilled chicken thighs, 1 tbsp butter
Macros: 620 kcal, 48g fat, 50g protein, 0g carbs

Snack 2: Pork rinds (1 oz)
Macros: 160 kcal, 10g fat, 16g protein, 0g carbs

Dinner: Pan-seared lamb chops (6 oz), 1 tbsp ghee
Macros: 550 kcal, 45g fat, 38g protein, 0g carbs

Day 3

Breakfast: 2 fried eggs, 4 slices of bacon
Macros: 460 kcal, 38g fat, 28g protein, 1g carbs

Snack 1: 1 oz salami
Macros: 120 kcal, 10g fat, 8g protein, 0g carbs

Lunch: 8 oz ground beef patties, 1 slice cheddar cheese, 1 tbsp mayo
Macros: 720 kcal, 56g fat, 50g protein, 1g carbs

Snack 2: 1 oz beef liver pâté
Macros: 130 kcal, 9g fat, 10g protein, 1g carbs

Dinner: Grilled duck breast (6 oz), 1 tbsp butter
Macros: 500 kcal, 40g fat, 42g protein, 0g carbs

Conclusion

Are you interested in trying the carnivore diet?

Before starting, consult with a healthcare professional to ensure that this diet suits your body's needs.

Let’s learn more about diet and fitness by checking out our articles on LUM’s blog!