What is the Carnivore Diet, Its Benefits, and How to Transition to It

Published On: 30/03/2025

In a world of diets dominated by green smoothies, salads, grains, and protein bars, the carnivore diet stands out as a true rebel. This is a way of eating where vegetables, fruits, bread, or sweets have no place. Here, the starring roles are played by meat, fat, fish, eggs, and organ meats. But what exactly is the carnivore diet, what are its benefits, drawbacks, and how can one safely transition to it?

What is the Carnivore Diet?

The carnivore diet (English: Carnivore diet) is a dietary regimen that excludes all plant-based foods and focuses solely on animal-derived products. In other words, it’s a meat-based diet where the daily menu includes beef, pork, lamb, chicken, fish, eggs, organ meats, lard, and bone broths.

The carnivore diet is a form of low-carb eating (similar to the keto diet), but it’s even stricter as it completely eliminates plant foods. Some adherents allow themselves salt, spices, or coffee, but that’s already a “softer” version of the diet. In its classic form, it’s exclusively animal-based.

The History of the Carnivore Diet

Although the carnivore diet gained popularity in the 21st century, it’s rooted in the eating habits of prehistoric humans. Some researchers argue that the human body is adapted to consuming meat, as our ancestors were hunters in ancient times. A well-known advocate of the diet is Dr. Shawn Baker, who popularized the carnivore approach as a way to improve health, reduce inflammation, and manage weight.

What Foods Are Allowed on the Carnivore Diet?

Since the diet excludes plant-based foods, the list of permitted items looks like this:

Meat: beef, pork, lamb, game, chicken, turkey.
Fish and Seafood: salmon, tuna, cod, shrimp, mussels.
Eggs: chicken, quail.
Organ Meats: liver, heart, kidneys, tongue.
Fat: lard, beef tallow, butter.
Bone Broths.
Salt (optional).

It’s important to consume not just muscle meat but also fat and organs, as they provide a broad spectrum of vitamins.

What Foods Are Forbidden?

The carnivore diet strictly prohibits:

vegetables (including leafy greens),
fruits,
grains, cereals, bread,
legumes,
dairy products (except in some “liberal” versions),
sweets,
alcohol,
processed foods with additives and sugar.

It’s worth noting that when transitioning to the carnivore diet, your cravings for sweets and other foods will disappear, as meat and fat will satisfy your body so fully that it won’t need carbohydrates in any form.

Potential Benefits of the Carnivore Diet

1. Weight Loss

One of the main reasons people adopt the carnivore diet is effective weight loss. The absence of carbs forces the body to use fat as its primary energy source. Plus, meat is highly satiating, so people tend to overeat less.

2. Reduced Inflammation

Numerous testimonials report significant reduction in inflammation in joints, muscles, and skin. This is linked to the elimination of potential allergens (gluten, lectins, sugar, etc.) from the diet.

3. Improved Skin Condition

Many people with acne, psoriasis, or eczema notice significant skin improvements within weeks on the diet. The reason? No sugar, processed foods, or carbs.

4. Blood Sugar Control

The carnivore diet virtually eliminates glucose. For people with prediabetes or insulin resistance, this can be a lifesaver. Blood sugar levels stabilize, and energy swings disappear.

5. Mental Health

Many report improved mood, better focus, and reduced anxiety. There’s a theory that eliminating plant-based antinutrients and maintaining stable nutrition positively affects the brain.

6. Simplicity

No need to count calories, cook complex meals, or fill your plate with veggies. Minimalism in eating makes the carnivore diet incredibly simple and convenient.

What Are the Risks and Downsides?

1. Vitamin and Mineral Deficiencies

This is a myth—if you consume meat and animal organs, they contain absolutely all the vitamins and minerals your body needs.

2. Potential Kidney Strain

Some doctors suggest that excessive protein intake might affect kidney function, especially in those with chronic conditions.

There’s no evidence for this. However, you must consume plenty of fat/lard.

3. Digestive Issues

On the contrary, on the carnivore diet, your digestion will be better than it was at age 3-5. Personally tested.

4. Social Challenges

The carnivore diet is not for everyone, especially if you often eat out, travel, or live with family members who don’t support it.

A downside is that your diet becomes very simple and monotonous.

How to Safely Transition to the Carnivore Diet?

Switching to the carnivore diet is a process. To minimize side effects, consider these steps.

Step 1: Preparation

Before starting, reduce your carb intake. Take a step toward keto: cut out bread, pasta, and sweets, keeping proteins, fats, and veggies.

Step 2: Research and Planning

Read books and blogs about the carnivore diet.
There’s a large community on Reddit.
Make a list of products you’ll buy.
Find meat-based recipes to avoid monotony.

Step 3: Starting the Diet

In the first weeks, it’s crucial to:

Eat enough fat (not just lean meat, but also lard, fat, and organs). This is key, as your body shifts to ketosis and burns fat for energy instead of carbs. If you don’t eat enough fat, health issues could arise on this diet.
Drink plenty of water.

Step 4: Keep a Journal

Track changes in your well-being, energy, weight, and skin. This will help you understand how your body responds and make necessary adjustments.

Step 5: Listen to Yourself

The carnivore diet is not a cult, but a tool. If you feel improvements, keep going. If not, reconsider the approach or add some foods back.

Frequently Asked Questions

1. Can I drink coffee or tea on the carnivore diet?
It depends on the version you choose. In the strict form—no. In more flexible approaches—black coffee without sugar is allowed.

2. Can I eat cheese or milk?
Dairy is a debated topic. Some include cheese or butter. However, milk and yogurt are best avoided due to lactose, which could knock you out of ketosis.

3. How many meals a day?
It’s individual. Some eat 2-3 times a day, others once (OMAD). Listen to your hunger.

4. What about fiber? How will my gut work?
Many fear the lack of fiber, but carnivore advocates claim digestion normalizes as the gut adapts to the new food.

Fiber doesn’t aid digestion—it’s indigestible. You won’t find a single study proving its positive impact.

On carnivore, your digestion will be perfect.

5. Can I exercise?
Yes! Many athletes follow the carnivore diet and even excel in strength sports.

Conclusion

The carnivore diet is a bold and unconventional approach to nutrition that demands discipline, adaptation, and attentiveness to your body. It can offer tangible benefits: weight loss, mood stabilization, improved skin, and reduced inflammation.