You may have heard social media influencers and podcasters tout the carnivore diet for weight loss and endurance. The high-protein, high-fat diet includes only animal products, such as:
But is the carnivore diet healthy?
“It excludes a lot of food groups, like fruits, vegetables, legumes, grains and nuts,” says Laura Hernandez, nutrition therapist at the Nebraska Medicine Bariatrics Center. “Some people like the simplicity of that, but we know it’s not very healthy or sustainable in the long run.”
How much protein is too much?
Since protein helps people feel full and builds muscle, high-protein diets are often recommended for weight loss. The difference between a high-protein diet and the carnivore diet is a focus on lean protein sources and a greater variety of foods.
“We try to find a balance between high protein but lower saturated fat,” Hernandez says. “A healthy, balanced plate has fruits and vegetables with fiber to keep us full and the essential vitamins, minerals and nutrients we need.”
Protein recommendations may vary by individual, but Hernandez generally suggests 20 to 30 grams per meal.
“If we consistently get too much protein in one sitting, the body can’t keep up with processing it and may start storing the excess protein as fat. It could be too much of a good thing.”
What is a good diet?
Hernandez says to keep it simple and follow a few rules:
- Eat up to three meals a day
- Create a balanced plate of lean protein, vegetables and a small amount of carbs or starches
- Avoid empty calories and sugary beverages
Mindful eating practices are also a powerful tool. Paying attention to the physical and emotional experience of eating can help you tune into hunger and fullness cues.
“Try to make sure you are ‘stomach hungry’ and not ‘head hungry,’” Hernandez says. “Do your best to slow down when eating, listen to your body and stop when you are comfortable rather than overfull.”
Hernandez's best advice? Opt for healthy, maintainable behaviors over fad diets.
FAQs
In terms of the carnivore diet, we generally recommend eating between 0.8-1 gram of protein per ideal body weight or lean body mass. This is what we consider moderate protein intake. If you eat under 0.8 grams of protein consistently, you will lose lean body mass, bone mass, and overall longevity benefits.
How much protein do I need to eat on a carnivore diet? ›
Aim for about 1.2 to 2.2 grams of protein per kilogram of body weight, depending on your activity level, health goals, and body composition. For example, a 70-kilogram (154-pound) individual with a moderately active lifestyle might consume 112-154 grams of protein per day.
How much meat should I eat per day on a carnivore diet? ›
An individual typically requires between 1-2 pounds of meat per day, though this will vary based on age, sex, weight, and activity level. For a person needing 2,000 calories daily, this might translate to about 1.5 pounds of ground beef (assuming 300 calories per 100 grams with a 75/25 lean to fat ratio).
What is the 80 20 rule for carnivore diet? ›
Some carnivore enthusiasts even go for an 80/20 carnivore diet. This means 80% fat and 20% protein — no carbs at all. This fat-to-protein ratio carnivore diet is typically for experienced people on a carnivore diet.
What is a high protein carnivore diet? ›
Foods to eat
Specifically, someone on the carnivore diet can eat: Meat: beef, chicken, turkey, organ meats, lamb, pork, etc. Fish: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc. Other animal products: eggs, lard, bone marrow, bone broth, etc.
How many eggs should you eat on carnivore diet? ›
More eggs can support muscle gain, while fewer may be better for weight loss. You can also consider just consuming egg whites to lower your calorie and fat intake. In general, though, many on the carnivore diet consume between 2 to 6 eggs daily as part of their meal plan.
How many grams of protein per day? ›
How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.
Can I drink coffee on a carnivore diet? ›
Yes, you can drink coffee on a carnivore diet. Despite its plant origin, many followers of the carnivore diet still consume coffee, considering caffeine's stimulating properties. However, caution must be taken as excessive intake of caffeine may add stress to the body's metabolism and disrupt sleep patterns.
What happens if you don't eat enough on a carnivore diet? ›
If you think you might be undereating on a carnivore diet, here are some signs you should look for: Constipation: If you aren't eating enough food, there is no reason for your body to generate a bowel movement. If you find yourself chronically constipated, you might need to up your food intake so your bowels can pass.
How long does it take for carnivore diet to work? ›
Steady Progress: Typical Timeline of Noticeable Changes. Once your body has adapted to the carnivore diet, you'll begin to notice more profound carnivore diet results around the 3-6 week mark. Weight loss can become apparent during this time, as your body continues to burn fat for energy.
It may sometimes cause constipation. The diet is contrary to the Dietary Guidelines for Americans , which emphasize the importance of fiber for good health. Some may worry about becoming constipated due to this diet's lack of fiber.
How many pounds can you lose on carnivore diet in 30 days? ›
But personal reports show that Carnivores could lose 7kg (15.4 pounds) in 30 days, 121 lbs in 12 months, and so on. Generally, aiming to lose between 0.5 – 0.75% of your starting body weight can be realistic.
How many grams of protein should I eat on carnivore? ›
In terms of the carnivore diet, we generally recommend eating between 0.8-1 gram of protein per ideal body weight or lean body mass. This is what we consider moderate protein intake. If you eat under 0.8 grams of protein consistently, you will lose lean body mass, bone mass, and overall longevity benefits.
What is the healthiest carnivore diet? ›
If considering a carnivore approach, aim for animal-based foods with the most significant nutrient density. For example, consider organic dairy, grass-fed beef and pork products, poultry raised without antibiotics, wild fish and shellfish, and pasture-raised eggs.
What are the best carbs for a carnivore diet? ›
The best carbs are the ones that most closely resemble how they occur in nature — not processed or refined. Some to consider are: Fruits, such as apples, pineapple, strawberries. Vegetables, such as carrots, sweet potatoes and beets.
Do meat eaters get enough protein? ›
Contrary to popular belief, the largest study comparing the nutrient intake of meat-eaters with plant-eaters showed that the average plant-eater not only gets enough protein, but 70% more than they need. Somewhat ironically, even meat-eaters get roughly half of their protein from plants (7).
What is Joe Rogan's carnivore diet? ›
Joe Rogan's daily intake, while on the Carnivore Diet, primarily consisted of meat. He often mentioned consuming elk, bison, and other game meats, along with more traditional meats like beef. Organ meats, particularly liver, were also a part of his diet.
How much weight can you lose on a carnivore diet in 30 days? ›
But personal reports show that Carnivores could lose 7kg (15.4 pounds) in 30 days, 121 lbs in 12 months, and so on. Generally, aiming to lose between 0.5 – 0.75% of your starting body weight can be realistic.
What is the ratio of protein to meat? ›
Generally meats consist of about 20 percent protein, 20 percent fat, and 60 percent water. The amount of fat present in a particular portion of meat varies greatly, not only with the kind of meat but also with the quality; the “energy value” varies in direct proportion with the fat content (see table).
