What Foods Can You Eat on the Carnivore Diet?

Restricted to only animal products, the carnivore diet is a highly restrictive eating plan that eliminates all plant-based foods. This guide provides a detailed breakdown of what foods can you eat on the carnivore diet, including a comprehensive list of approved items and a comparison to other diets.

Quick Summary

The carnivore diet involves consuming only animal products like meat, fish, eggs, and certain dairy, excluding all plant-based foods, sugar, and processed items. This regimen prioritizes protein and fat from animal sources.

Key Points

• Core Principle: The carnivore diet is a zero-carb, all-animal-product eating plan that excludes all plant foods.

• Approved Foods: Eat meat, poultry, fish, seafood, eggs, certain low-lactose dairy products, and animal fats.

• Nutrient-Dense Options: Prioritize fattier cuts of meat and include organ meats like liver to obtain essential vitamins and minerals.

• Essential Fats: Incorporate animal fats such as tallow, lard, and bone marrow to meet energy requirements.

• Drinks: Water and bone broth are the primary beverages; coffee and tea are generally excluded.

• Health Consideration: The diet can lead to deficiencies in fiber, Vitamin C, and other plant-based nutrients, requiring careful management and professional guidance.

Understanding the Carnivore Diet

The carnivore diet, sometimes referred to as a 'zero carb' diet, is an eating plan that consists exclusively of animal products. The foundational principle is to eliminate all plant foods—including vegetables, fruits, grains, legumes, and nuts—and derive all nutrition solely from animal sources. Proponents of the diet cite testimonials claiming benefits such as weight loss, reduced inflammation, and improved mental clarity, though formal scientific studies are limited. The diet's popularity has grown significantly, but its highly restrictive nature and potential for long-term nutritional deficiencies raise concerns among some health experts. Individuals considering this diet should consult a healthcare provider to ensure it is appropriate for their health needs.

The Carnivore Diet Food List

For those adhering to the carnivore diet, the food options are straightforward. The focus is on a variety of animal products, with an emphasis on fatty cuts of meat to meet energy demands. Here is a comprehensive list of allowed foods:

Meats and Poultry

This category forms the backbone of the carnivore diet and should be consumed in varying cuts and types to ensure a wide range of amino acids and minerals.

• Beef: Steak (ribeye, filet mignon), ground beef, roasts, brisket.
• Pork: Pork chops, bacon, pork belly, sausage (check for sugar-free varieties).
• Lamb: Lamb chops, roasts, ground lamb.
• Poultry: Chicken (thighs, wings), turkey (ground, thighs), duck.
• Game Meats: Bison, venison, elk.

Fish and Seafood

Fish and seafood provide essential omega-3 fatty acids and other important nutrients that are often encouraged on this diet.

• Fatty Fish: Salmon, mackerel, sardines.
• White Fish: Tilapia, cod, halibut.
• Shellfish: Shrimp, crab, lobster, clams, mussels, scallops.

Organ Meats

Organ meats are highly prized in the carnivore community for their dense nutrient profile, which can help mitigate potential vitamin deficiencies.

• Liver: Beef liver is particularly rich in Vitamin C, Vitamin A, and B vitamins.
• Kidney, Heart, and Brain: Excellent sources of specific nutrients often lacking in muscle meat.

Eggs and Dairy

Eggs are a staple, while dairy tolerance varies among individuals. Low-lactose dairy is generally preferred for those who include it.

• Eggs: Chicken, duck, and quail eggs are all acceptable.
• Low-Lactose Dairy: Butter, ghee, and hard cheeses like Parmesan and aged Cheddar. Heavy cream is also an option for some.

Fats and Broths

Animal fats provide energy, while bone broth offers a source of minerals and collagen.

• Animal Fats: Tallow, lard, and bone marrow.
• Bone Broth: Made from simmering animal bones.

Foods to Strictly Avoid

To adhere to the carnivore diet, it is necessary to eliminate all plant-based foods, including:

• Grains: Wheat, rice, oats, quinoa, bread, and pasta.
• Fruits and Vegetables: All fruits and vegetables, whether starchy or non-starchy.
• Legumes: Beans, lentils, and peanuts.
• Nuts and Seeds: Almonds, walnuts, pistachios, sunflower seeds, and any products derived from them.
• Sugars: All forms of sugar, including honey and maple syrup.
• High-Lactose Dairy: Milk, yogurt, and soft cheeses.
• Alcohol and Plant-Based Drinks: Beer, wine, liquor, tea, and coffee.

Carnivore Diet vs. Other Popular Diets

Understanding the differences between the carnivore diet and other low-carb alternatives is key to making an informed decision. Here is a comparison of what is allowed on the carnivore diet versus other well-known plans.

Feature	Carnivore Diet	Ketogenic Diet	Paleo Diet
Carbohydrates	Zero-carb (all excluded)	Very low-carb (typically <50g/day)	Low-to-moderate carb
Primary Energy	Fat and Protein	Fat	A mix of macros
Plant Foods	Strictly excluded	Included in low quantities (e.g., leafy greens, seeds)	Encouraged (vegetables, fruits)
Dairy	Low-lactose only, optional	Often included, sometimes limited	Excluded (milk, cheese)
Legumes/Grains	Excluded	Excluded	Excluded
Processed Foods	Avoided	Avoided	Avoided

Potential Benefits and Risks of the Carnivore Diet

While anecdotal evidence is abundant, formal research on the carnivore diet is limited. Proposed benefits often include weight loss due to high satiety from protein and fat, and reduced inflammation from eliminating plant-based compounds. However, the diet is not without potential risks. The lack of fiber can lead to digestive issues like constipation or diarrhea, and the absence of plant-based nutrients could cause deficiencies in Vitamin C, antioxidants, and other micronutrients. The high intake of saturated fat in some versions of the diet has also raised concerns about potential impacts on cardiovascular health, though recent studies have re-evaluated the strength of this link. It is crucial to monitor your body and consult with a doctor, especially given the lack of long-term data.

Planning Your Carnivore Diet Meals

To maintain variety, focus on different cooking methods and types of animal products. A typical day might include:

• Breakfast: Scrambled eggs cooked in tallow with bacon.
• Lunch: A large beef patty with some hard cheese.
• Dinner: Pan-seared ribeye steak or grilled salmon.
• Snacks: Beef jerky (sugar-free) or pork rinds.
• Beverages: Water and bone broth.

Conclusion: Navigating the Carnivore Diet

The carnivore diet is a highly restrictive eating plan built exclusively around animal products. While it can offer potential short-term benefits for some individuals, the long-term health implications are not fully understood due to a lack of robust scientific research. It is a high-protein, high-fat diet that successfully eliminates processed foods, but at the cost of essential fiber, vitamins, and other nutrients found in plants. Before adopting such a restrictive lifestyle, it is essential to weigh the anecdotal benefits against the potential risks, and ideally, consult with a qualified healthcare professional. For those who choose to proceed, focusing on high-quality meats, incorporating organ meats, and monitoring your health closely are recommended strategies. For more dietary information, you can read articles on general nutrition from authoritative sources such as Healthline.

Frequently Asked Questions

Can you drink coffee on the carnivore diet?

No, strict carnivore diet followers typically avoid coffee and tea because they are derived from plants. The only beverages generally encouraged are water and bone broth.

What about seasonings and spices?

Purists on the diet restrict seasonings to just salt, and sometimes pepper. Some variations allow for herbs and spices, but these are plant-derived and not part of the strictest interpretation of the diet.

Is bacon allowed on the carnivore diet?

Yes, bacon is an approved food on the carnivore diet. However, it's important to be mindful of its high sodium content, especially if eating it frequently.

Do you need to take supplements on the carnivore diet?

Due to the exclusion of all plant foods, the diet can be deficient in certain micronutrients and fiber. While some adherents believe organ meats provide everything needed, supplementation with vitamins C, D, or fiber may be necessary, and consultation with a doctor is advised.

What is the main difference between the carnivore and keto diets?

The main difference is the exclusion of all plant-based foods on the carnivore diet. The ketogenic diet, while low-carb, still allows for moderate amounts of certain vegetables, nuts, and seeds, offering more flexibility.

What are common side effects when starting the carnivore diet?

When starting, individuals may experience a 'keto flu' similar to the ketogenic diet, with symptoms like fatigue and nausea. Digestive changes, including both diarrhea and constipation, are also common due to the lack of fiber.

Is the carnivore diet sustainable long-term?

Due to its highly restrictive nature, many nutrition experts express concern about the long-term sustainability and potential health risks of the carnivore diet. There is a lack of long-term research on its effects.