While some research backs up the benefits of more balanced high-protein diets, many experts are skeptical about the carnivore diet, in spite of endorsements from a small group of extreme athletes and celebrities including the podcaster Joe Rogan. In January 2022, Rogan announced on Instagram that in honor of World Carnivore Month, he would eat only meat and fruit (the latter is not officially part of the diet, but more on that below). Judging by what science has determined about the nutrients necessary for human health, it’s more likely that people who try a meat-only diet for an extended period will end up like the singer James Blunt, who revealed that he had developed scurvy after attempting a carnivore diet. But with people like Rogan still following it, you may want to learn exactly what it entails and the potential risks. This guide will tell you everything you need to know about this animal-based eating pattern. The carnivore diet is often a step people take after trying the paleo diet or the ketogenic diet, says Diana Rodgers, RD, of the Sustainable Dish, located in Concord, Massachusetts. Paleo (aka the “caveman” diet) focuses on fresh fruits, vegetables, grass-fed meats, and wild seafood, while eliminating added sugars, grains, dairy, and legumes. The ketogenic diet — also called “keto” — is a very high fat, moderate protein, and very low carbohydrate diet. Not everyone enjoys eating the amount of fat required by a keto diet, and they may instead opt for a high-protein diet like carnivore, says Rodgers.
Foods to Eat on the Carnivore Diet
Here’s what you’ll be eating: Red meat (beef, pork, lamb), with an emphasis on fattier cuts of meat so you’ll take in enough calories. Other options include:
Organ meatsPoultryFishEggsLardBone marrowButterSalt and pepperWaterBone brothSauces or gravies, provided they are made only with meat drippings mixed with butter or ghee and no binders such as flour
Foods That May Be Okay on the Carnivore Diet
Foods that might be acceptable, as some people interpret the “comes from an animal” part of the carnivore diet, says Schmidt, include:
MilkYogurtCheeseCoffee and tea: These are plant-based, but some people keep these in the diet.
Foods Not Allowed on the Carnivore Diet
VegetablesFruitSeedsNutsLegumesBreadPastaGrainsAlcohol
Anything else that isn’t meat, poultry, or fish, or derived from one of those, is not allowed on the carnivore diet. Lunch Rib eye steak Dinner Hamburger patties and bacon Notice there are no snacks here. One of the benefits of a carnivore diet is the fullness factor of high protein consumption, so people are usually not hungry in between meals. Some people also opt to skip breakfast, though registered dietitians don’t recommend this for optimal health. You may also enter into a state of ketosis on the carnivore diet, says Schmidt. In that state, your body is burning fat for fuel rather than carbohydrates. That’s not a guarantee, though. It’s a misconception that all you need to do is to severely limit carbs to get to ketosis — protein matters, too. “In excess, protein can lead to an increase in blood sugar and insulin levels, and it can kick you out of ketosis,” says Schmidt. If ketosis is your goal, having some fat with your protein, for example with eggs, butter, and cheese, may help. Bear in mind that these additions may not have the greatest impact on your health in other ways. Another consideration: Extreme restriction or labeling foods “good” or “bad” can also set off disordered-eating behaviors or full-blown eating disorders, Weinandy says.
What if You Opt for Lean Meats, Like Fish and Poultry?
Practically speaking, you’d have to eat a lot of lean protein to get enough calories in a day. Focusing on lean poultry or fish like chicken breast and cod may also prevent you from entering ketosis, which is a goal of many people who go on very low or zero-carb diets for weight loss. If you want to be in ketosis, you’ll need to opt for fattier meats rather than filling up on skinless chicken breasts, but again, there is limited research on how healthy this is overall. But if you’re looking at an elimination diet of any sort, first consult a registered dietitian with knowledge of your health concerns and medical background. The carnivore diet is not the only way to do an elimination diet, says Weinandy. “There is a process and protocol to identify foods that people don’t tolerate. Everyone is different. We need to look at every individual and try to devise a plan that’s optimal for them,” she says. Often, this can be achieved by a less-restrictive means. Because there is no research on the long-term safety or risks involved with following this kind of diet for an extended period of time, it is not wise to do so. If you’re prone to disordered eating, you should avoid this or any fad diet. Anyone who has a chronic disease, like diabetes or heart disease, should talk to their doctor before trying an extreme diet like this one. Lastly, do not follow the carnivore diet if you have any level of kidney disease. As with any diet, “it’s okay to experiment with getting your nutrition, but make sure it doesn’t harm you. Be realistic about your health, and if your health is suffering, it’s time to look at another solution,” Rodgers says. No diet is a panacea.
