What Are the Rules of the Carnivore Diet?

January 13, 2026 •

4 min read

The carnivore diet is a highly restrictive eating plan centered on animal products, which completely excludes all plant-based foods. This guide will detail what are the rules of the carnivore diet, from acceptable foods to meal composition, to help you understand this unique regimen.

Quick Summary

An overview of the carnivore diet's principles, focusing on which animal-based products are consumed and which plant-based foods are avoided. It examines the diet's core guidelines, including fat intake and meal structure, for those seeking to follow this restrictive eating pattern.

Key Points

Primary Rule: The carnivore diet mandates the exclusive consumption of animal-based products, completely avoiding all plant-derived foods.
Food Exclusions: Strictly eliminate fruits, vegetables, grains, legumes, nuts, and seeds from your diet.
Macronutrient Focus: The diet is centered on high protein and fat intake, resulting in a zero-carb or near-zero-carb eating pattern.
Eating Frequency: It is generally recommended to eat intuitively and to satiety, rather than adhering to a strict meal schedule.
Nutrient Gaps: Be mindful of potential deficiencies in fiber and certain vitamins; incorporating organ meats can help address some nutrient needs.
Potential Risks: High saturated fat and lack of fiber can pose risks to heart health and digestion, making long-term adherence potentially risky.

The Foundational Rules of the Carnivore Diet

At its core, the carnivore diet is defined by one primary rule: consume only foods derived from animal sources. This simple principle eliminates all carbohydrates from the diet, leading to a state of ketosis where the body burns fat for fuel instead of glucose. The diet's proponents believe that returning to an ancestral, all-meat way of eating can lead to various health benefits, though scientific evidence supporting long-term safety is limited.

Unlike many conventional eating plans that dictate meal timing and portion sizes, the carnivore diet typically encourages eating intuitively. Followers are advised to eat as often as they desire, focusing on satiety rather than predefined meal schedules. The diet is inherently high in protein and fat, which contributes to a feeling of fullness and can naturally lead to consuming fewer calories overall. While this high-protein, high-fat approach is the norm, it is crucial to balance the intake of fatty cuts of meat with leaner options and incorporate organ meats for optimal nutrient density.

Foods Allowed on the Carnivore Diet

The list of approved foods is straightforward and solely animal-based. This simplicity is a major draw for some, as it removes the complexity of meal planning.

Meats and Poultry:

Beef (steak, ground beef, roast)
Pork (chops, ribs, bacon)
Lamb
Poultry (chicken, turkey, duck)
Wild game (venison, bison)

Organ Meats:

Liver
Kidney
Heart
Bone marrow

Fish and Seafood:

Fatty fish (salmon, mackerel, sardines)
White fish (trout, cod)
Shellfish (crab, oysters, clams)

Other Animal Products:

Eggs
Animal fats (tallow, lard, ghee)
Bone broth

Low-Lactose Dairy:

Butter
Hard cheeses (in moderation)
Heavy cream (in moderation)

Foods to Strictly Avoid

Conversely, the list of forbidden foods is vast and includes all plant-based items. A strict interpretation of the diet means no exceptions to this rule.

All Plant-Based Foods:

Vegetables (including starches like potatoes)
Fruits
Grains (wheat, rice, oats, bread)
Legumes (beans, lentils, peanuts)
Nuts and seeds
Plant-based oils (olive, coconut, vegetable)
Refined sugars and artificial sweeteners

Other Restricted Items:

Alcohol (beer, wine, spirits)
Non-water beverages (soda, coffee, tea, juices)
Processed meats with added sugars or fillers

Considerations for Starting the Carnivore Diet

Anyone considering this dietary path should be aware of potential challenges and nutrient considerations. The complete elimination of plant foods means a total lack of dietary fiber, which can cause constipation or other digestive issues. While proponents argue the body adapts, it is a significant change. Sourcing nutrient-dense foods, particularly organ meats, is recommended to mitigate potential deficiencies in vitamins C, E, and other minerals often found in plants.

Carnivore Diet vs. Ketogenic Diet


Feature	Carnivore Diet	Ketogenic Diet
Allowed Foods	Exclusively animal products (meat, fish, eggs, dairy)	Animal products, some plant foods (low-carb vegetables, nuts, seeds)
Carbohydrate Intake	Virtually zero carbs	Typically under 50g net carbs per day
Primary Energy Source	Fat and protein	Fat
Fiber Intake	Zero dietary fiber	Low fiber, but some from permitted plant foods
Restrictiveness	Extremely restrictive	Very restrictive

Sample Carnivore Meal Plan for a Day

Breakfast: Scrambled eggs cooked in butter with a side of bacon or beef patties.
Lunch: Flank steak seasoned with salt. Bone broth can be consumed as a side.
Dinner: Broiled salmon filet with a small portion of hard cheese.
Snacks: Beef jerky (pure meat and salt only) or hard-boiled eggs.

Potential Risks and Considerations

Despite anecdotal reports of success, the carnivore diet poses several health risks that should not be ignored. It can be extremely high in saturated fat and sodium, potentially raising LDL ('bad') cholesterol and increasing the risk of heart disease and high blood pressure. The diet also lacks crucial micronutrients, antioxidants, and fiber found in plant foods, which are associated with reduced risk of chronic diseases. Additionally, the diet's high protein content can be stressful for the kidneys, especially in those with pre-existing conditions.

Due to these risks and the limited long-term studies, consulting a healthcare professional or registered dietitian is strongly advised before starting this diet, particularly for those with underlying health issues. Adherence challenges, social isolation, and sustainability are also key factors to consider.

Conclusion: Navigating the Rules of the Carnivore Diet

Adhering to the carnivore diet means embracing a set of highly restrictive rules centered around a zero-carb, all-animal-product eating plan. While the diet offers simplicity and a potential pathway to short-term weight loss by eliminating processed foods, it also requires careful consideration of nutritional balance and potential risks. The complete elimination of plant-based foods, and therefore fiber, essential vitamins, and antioxidants, is a significant departure from traditional dietary guidelines. Any individual contemplating this regimen should be aware of the limited scientific backing and consider the long-term health implications. For more information, you can read further on Healthline's overview of the diet Healthline.

Frequently Asked Questions

A strict carnivore diet excludes all plant-based products, including coffee and tea. Some individuals following a modified version may choose to include it, but it does not adhere to the foundational rule.

Some followers of the diet permit low-lactose dairy products like butter, ghee, and hard cheeses in small amounts. High-lactose dairy like milk and soft cheeses are typically excluded due to their carbohydrate content.

Most followers do not strictly count calories. The high protein and fat content of the diet naturally promotes satiety, which often leads to a reduction in overall calorie intake without manual tracking.

Common initial side effects include headaches, fatigue, and digestive changes such as diarrhea or constipation, often referred to as the 'keto flu.' These symptoms typically subside as the body adapts.

There is no set amount. The diet encourages eating to satiety, meaning you should eat until you are full. The quantity will vary depending on your energy needs and activity level.

No, it is not recommended for certain populations, including those with kidney disease, high cholesterol sensitivity, children, and pregnant or lactating individuals.

The carnivore diet is a more extreme version of keto. While keto restricts carbohydrates to a low level (typically under 50g per day) but allows some plant foods, carnivore aims for zero carbs by eliminating all plant-based foods.