Understanding Shawn Baker's Carnivore Philosophy
At its core, Shawn Baker's diet is a form of the carnivore diet, which he has popularized through his book and public appearances. The diet is extremely restrictive, with a central tenet of consuming only animal-based products. Unlike other low-carb plans that might permit some plant-based foods, Baker's approach is based on the idea that humans thrive on an all-meat diet, much like our ancestors were thought to have done. His rationale often cites improvements in health markers, weight loss, and reduced inflammation reported by himself and his followers.
The All-Meat Foundation
Baker's diet is not about simply eating chicken breast or lean cuts. He emphasizes eating fatty, nutrient-dense cuts of meat, particularly red meat from ruminant animals. He advocates for a 'nose-to-tail' approach, which involves consuming organ meats in addition to muscle meat to ensure a full spectrum of nutrients. This philosophy holds that the various parts of the animal provide different essential micronutrients and fats that are absent in a diet lacking plant foods.
A Typical Shawn Baker Food List
While the diet is restrictive, the types of food included offer a surprising amount of variety from a purely animal-based perspective. The following lists outline the primary food groups that form the cornerstone of Baker's eating plan.
Meats and Animal Products Eaten Regularly
- Red Meat: This is the staple of the diet. Baker consumes large quantities of steaks, ground beef, and other cuts from ruminant animals like beef and lamb. He often prefers fattier cuts such as ribeye.
- Organ Meats: Liver, kidney, and heart are highly valued for their nutritional density. Baker suggests incorporating these to supplement the diet.
- Pork: Cuts like pork ribs and pork chops are included, though red meat is often prioritized.
- Poultry: Chicken, especially fattier parts like thighs and skin-on cuts, is part of the diet.
- Seafood: Fatty fish like salmon and trout are included for omega-3 fatty acids. Shellfish is also consumed.
- Eggs: Eggs are a regular part of his diet and are a staple source of protein and fat.
- Full-Fat Dairy: Some full-fat, low-lactose dairy products are consumed, such as butter and certain cheeses, though this can vary among followers.
What is Strictly Excluded?
- All Fruits and Vegetables: This includes both fibrous and starchy varieties.
- Grains and Legumes: Wheat, rice, oats, beans, and lentils are all off-limits.
- Nuts and Seeds: No almonds, cashews, chia seeds, etc.
- Refined Sugars and Processed Foods: All junk food and sugary items are eliminated.
- Most Drinks: Only water and sometimes coffee or tea are consumed.
The Eating Pattern: Intermittent Feasting
Instead of counting calories or adhering to a traditional meal schedule, Baker practices a form of intermittent eating he refers to as 'intermittent feasting'. He typically eats just one or two large meals a day. This pattern is naturally occurring due to the highly satiating nature of the high-fat, high-protein foods he consumes. This feasting approach is often compared to the eating habits of ancestral humans who would feast after a successful hunt and fast between kills.
The Science and The Skeptics
The carnivore diet, especially in its strict form as practiced by Baker, faces significant criticism from the mainstream medical and nutritional community. Critics often cite the lack of fiber, potential for nutrient deficiencies in certain areas, and high intake of saturated fat as major concerns. However, Baker and his followers often point to a survey of 12,000 participants suggesting benefits, though the study's limitations are widely noted by researchers. The debate over the long-term health implications continues, with Baker himself acknowledging the lack of long-term data in a debate with a vegan doctor.
| Feature | Carnivore Diet (Baker's Style) | Standard Dietary Recommendations |
|---|---|---|
| Carbohydrates | Near-Zero | 45–65% of calories |
| Protein | High intake from meat, organs | Moderate, from various sources |
| Fat | High intake, primarily from animal sources | Moderate, emphasizing unsaturated fats |
| Fiber | Zero intake | High intake from plants |
| Vitamins & Minerals | Sourced from meat, organs, eggs | Sourced from a wide variety of plants and animal products |
| Food Variety | Extremely Limited | Broad and varied |
| Rationale | Ancestral eating, elimination of 'toxic' plant compounds | Balanced intake for optimal health |
| Long-Term Evidence | Limited research, mostly anecdotal | Extensive long-term research |
A Look at a Daily Example
To illustrate what a day of eating might look like, a carnivore diet following Baker's philosophy could involve a single large meal centered on a fatty cut of red meat. For instance, a person might eat two kilos of steak, possibly with a side of cooked beef liver and a helping of butter. If they eat twice, the other meal might consist of eggs, ground beef, or another substantial cut of meat. The focus is on satisfying hunger with large, nutrient-dense portions, rather than eating multiple smaller meals.
Conclusion
Shawn Baker's carnivore diet is a highly specific and restrictive eating plan that centers on consuming only animal-based products. His meals consist predominantly of red meat, supplemented by organ meats, fat, eggs, and some full-fat dairy. This approach emphasizes consuming fatty, nutrient-dense foods and often follows an intermittent feasting schedule. While Baker and his followers report numerous health benefits, the diet remains controversial due to its exclusion of all plant-based foods, which are widely considered essential for long-term health by mainstream nutritionists. The evidence supporting the long-term safety and efficacy of this dietary approach is still limited, prompting cautious consideration for anyone exploring this radical eating plan.
