The Carnivore Diet, also known as the Zero Carb Diet or the All-Meat Diet or the Animal-Based Diet, is an ultra-restrictive eating plan that consists exclusively of animal products, with no plant foods allowed. Proponents of this diet claim various benefits, such as weight loss, improved health markers, and increased energy levels. However, it remains a controversial topic among nutritionists and scientists due to its extreme nature and potential health risks.
History and Overview
The modern Carnivore Diet can be traced back to the low-carb revolution sparked by Dr. Robert C. Atkins in the 1960s. In 1972, Atkins published his first book, “Dr. Atkins’ Diet Revolution,” which introduced his high-protein, low-carbohydrate eating plan focused on weight loss. Although Atkins allowed for limited vegetable consumption, his diet laid the groundwork for subsequent ultra-low-carb diets like the Zero Carb diet.
In the 1980s and 1990s, other influential figures in the low-carb movement emerged:
- Dr. Barry Sears : A research scientist who introduced the Zone Diet in his 1995 book “The Zone.” Although not purely carnivorous, Sears’ emphasis on maintaining a specific macronutrient ratio (40% carbs, 30% protein, and 30% fat) influenced later proponents of ultra-low-carb diets.
- Dr. Arthur Agatston : A cardiologist who created the South Beach Diet, first published in 2003. While not a pure carnivore diet, it emphasizes lean proteins and eliminates most carbohydrates, setting the stage for more restrictive plans like the Carnivore Diet.
As the internet gained prominence in the early 2000s, online communities dedicated to low-carb diets began to flourish. These platforms allowed individuals to share experiences, troubleshoot challenges, and discuss alternative dietary approaches.
While early iterations of the Carnivore Diet can be traced back to online forums and personal blogs, it was not until 2015 that the diet began to gain significant traction under its current name.
Milestones and Landmarks
Several events and publications marked significant milestones in the history and popularization of the Carnivore Diet:
- The Zero Carb Manifesto (2016) : Scott Abuvala published this comprehensive guide to the Carnivore Diet, outlining its principles, benefits, and practical aspects.
- Zeroing in with Shawn Baker (2017) : Baker’s book, a collection of interviews with various Carnivore Diet practitioners, further solidified his role as an ambassador for the diet.
- Carnivore: Salt and Truth (2019) : This documentary film, directed by Simon Stehlik, explores the science behind the Carnivore Diet and features interviews with prominent figures in the community, including Shawn Baker and Amber O’Hearn.
The history and popularization of the Zero Carb diet are deeply rooted in the broader low-carb movement and have been significantly influenced by online communities, key figures, and various milestones. As the diet continues to gain attention, its evolution and impact on the greater dietary landscape remain subjects of ongoing interest.
Strict Carnivore vs Carnivore Diet
There are two main types of diets that fall under the category of “carnivore diets”: the strict carnivore diet and the less restrictive carnivore diet, often referred to as the “wide-ranging” or “widelands” carnivore diet. Here’s a breakdown of both:
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Strict Carnivore Diet:
- This diet consists exclusively of animal products.
- It excludes all plant foods, including fruits, vegetables, grains, nuts, and seeds.
- Some people on this diet also avoid dairy products like cheese and butter, while others include them in moderation.
- Examples of foods consumed: meat (beef, pork, chicken), fish and seafood, eggs, and sometimes bone marrow or other animal-based products.
-
Wide-Ranging Carnivore Diet:
- This diet is less restrictive than the strict carnivore diet, allowing for some plant foods.
- Typically, it includes foods like fruits, vegetables, nuts, seeds, grains, and even dairy products.
- However, animal products still make up a significant portion of the diet, with meat being the primary source of calories.
- Examples of foods consumed: meat (beef, pork, chicken), fish and seafood, eggs, fruits, vegetables, nuts, seeds, dairy products.
Here’s a comparison between the two:
| Strict Carnivore Diet | Wide-Ranging Carnivore Diet | |
|---|---|---|
| Animal Products | Exclusively | Primarily |
| Plant Foods | Excluded | Included in moderation |
| Dairy Products | Often excluded, but sometimes included low-lactose dairy in moderation | Included in moderation |
Both diets are popular among those who believe that humans are evolutionarily adapted to eating a diet high in animal products. However, the strict carnivore diet is more restrictive and may not be suitable or appealing to everyone. As with any diet, it’s essential to consider your personal health needs, preferences, and goals before making significant changes.
Carnivore Diet Food List:
1. Meat
- Beef (all cuts)
- Ground beef
- Steak (ribeye, sirloin, t-bone, etc.)
- Roasts (pot roast, rump roast, etc.)
- Offal (heart, liver, kidney)
- Pork
- Ground pork
- Chops (pork chops, ribs)
- Loins and tenderloins
- Bacon and cured meats (in moderation due to added nitrates/nitrites)
- Offal (liver)
- Poultry
- Chicken (dark meat preferred)
- Turkey (dark meat preferred)
- Duck and goose
- Offal (heart, liver, gizzards)
- Fish and Seafood
- Salmon
- Tuna
- Mackerel
- Sardines
- Shrimp
- Crab
- Lobster
- Oysters
2. Poultry Eggs
- Chicken eggs
- Duck eggs
- Quail eggs
3. Low-lactose dairy (optional, as some followers choose to avoid dairy)
- Butter
- Heavy cream
- Sour cream
- Full-fat yogurt and kefir
- Hard and soft cheeses (unpasteurized, if available)
- Cheddar
- Gouda
- Brie
- Blue cheese
4. Other Animal Products
- Bone broth (made from animal bones and connective tissue)
- Gelatin and collagen supplements
- Marine oils (fish oil or krill oil) for omega-3 fatty acids supplementation
Foods to Avoid on the Carnivore Diet
To maintain a strict Carnivore Diet, avoid all plant-based foods and processed foods containing additives or preservatives. Here’s a list of foods to avoid:
- Fruits
- Vegetables (including leafy greens)
- Grains (wheat, rice, corn, etc.)
- Legumes (beans, lentils, peas, peanuts)
- Nuts and seeds
- Dairy products with added sweeteners or flavors (e.g., flavored yogurt)
- Processed meats with added sugars or fillers (e.g., some sausages, deli meats)
- Sugary snacks and beverages
- Honey (while not strictly allowed, some followers consume small amounts due to its antibacterial properties; note that honey should be avoided by people with compromised immune systems)
- Alcohol
In addition to our detailed Carnivore Diet Food List, we offer a practical resource to facilitate your weekly meal planning: explore our Carnivore 7-Day Meal Plan for an easy-to-follow guide that simplifies the process of incorporating diverse and balanced protein sources into your daily meals
Advantages and Disadvantages of the All-Meat Diet
The diet has potential health benefits but also faces criticism due to its restrictive nature and potential drawbacks. Here’s a breakdown of the pros and cons of the Carnivore Diet:
Pros of Carnivore Diet:
- Weight loss: The high-protein, low-carb nature of the diet promotes satiety and can lead to weight loss by reducing overall calorie intake.
- Improved blood sugar control: By eliminating carbohydrates, the Carnivore Diet may help stabilize blood sugar levels and improve insulin sensitivity.
- Potential alleviation of autoimmune symptoms: Some individuals with autoimmune conditions report improvements in symptoms while following the Carnivore Diet, possibly due to the elimination of potential inflammatory triggers found in plant foods.
- Simplicity: The diet’s simplicity makes it easy to follow for those who prefer minimal meal planning and preparation time.
- May improve digestive health: By eliminating potential gut irritants found in plants, the Carnivore Diet may help alleviate digestive issues like bloating, gas, and diarrhea in some individuals.
Cons of Carnivore Diet:
- Nutrient deficiencies: Excluding all plant-based foods can lead to deficiencies in essential vitamins, minerals, and fiber, particularly vitamin C, folate, magnesium, and various antioxidants.
- Potential kidney strain: High protein intake on the Carnivore Diet may increase workload on the kidneys, potentially leading to kidney stones or other issues over time, especially for those with pre-existing kidney conditions.
- May negatively impact gut bacteria: The absence of plant-based foods in the diet can lead to a loss of beneficial gut bacteria, which play crucial roles in digestion, immune function, and mental health.
- Potential ethical concerns: Some people may object to the environmental impact of livestock farming or have moral reservations about consuming animal products due to animal welfare concerns.
- May not be suitable for everyone: The Carnivore Diet may not be appropriate for individuals with certain medical conditions (e.g., kidney disease, gout), those who follow specific religious dietary restrictions, or those who prefer a more varied diet.
- Potential negative impact on mental health: Some people report feeling anxious or moody while following the Carnivore Diet, possibly due to the restrictive nature of the diet or the loss of beneficial gut bacteria.
Neutral Points:
- May not be sustainable long-term: Due to its restrictive nature and potential nutrient deficiencies, the diet may not be suitable for long-term use without careful supplementation and monitoring.
- Lack of scientific consensus: While there are anecdotal reports and some small-scale studies supporting the diet’s benefits, more large-scale, peer-reviewed research is needed to confirm its safety and efficacy.
Transitioning to the Carnivore Diet:
Those considering the Carnivore Diet should gradually transition to minimize potential side effects and allow their bodies to adapt. Here’s a suggested approach:
- Gradually reduce carbohydrate intake : Start by reducing your daily carbohydrate consumption by 25-30%. Monitor how your body responds, and if necessary, further decrease carb intake over time.
- Increase fat and protein consumption : Replace the calories from eliminated carbohydrates with animal-based fats and proteins.
- Eliminate plant foods : Once adapted to a lower-carb diet, start gradually removing plant foods until reaching zero carbs.
- Hydrate properly : Drink plenty of water throughout the day to support kidney function and overall health.
Would you like to learn more about transitioning to the carnivore diet? Click here.
Myths About the Carnivore Diet
- “The Carnivore Diet is natural for humans.”: Humans have evolved as omnivores, consuming a varied diet that includes both plants and animals.
- “Eating only meat causes weight loss.” : While initial weight loss may occur due to reduced water retention, long-term success depends on creating a caloric deficit through portion control or increased physical activity.
- “The Carnivore Diet promotes optimal gut health.”: Eliminating fiber and altering gut bacteria composition may negatively impact digestive health in the long term.
- “All Carnivore Diet followers experience improved energy levels.”: While some individuals report increased energy, others experience fatigue, weakness, or other symptoms due to nutrient deficiencies or adaptational issues.
Conclusion
The Carnivore Diet is an extreme eating plan that eliminates all carbohydrates and focuses exclusively on animal products. Although proponents claim various benefits, such as weight loss and improved health markers, the diet remains controversial due to potential nutrient deficiencies, gastrointestinal distress, kidney problems, and environmental concerns. Before attempting this restrictive diet, individuals should consider its risks and consult with a healthcare professional or registered dietitian.
For those determined to try the Animal-Based diet, gradual transition, proper hydration, and regular monitoring of health parameters are essential steps to minimize potential harm. It’s crucial to remain informed about the latest research findings regarding long-term effects and nutrient deficiencies associated with this controversial eating plan.