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
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 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 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.
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 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.
Can you eat too much protein on carnivore? ›
Consisting of only protein and fat, excessively lean diets can lead to adverse effects, including protein poisoning, also known as “rabbit starvation” or “mal de caribou.” This condition arises from consuming overly lean meats, leading to malnutrition due to insufficient fat intake.
How much protein per pound on a carnivore diet? ›
Aim for 1g of protein per pound of your GOAL body weight and then add high quality animal fat to this until satiety. This will usually end up being about a 1:1 protein to fat ratio in terms of grams. Remember that 1 pound of meat has about 100g of protein.
Can you eat too much meat on carnivore diet? ›
Yes, consuming excessive protein can cause kidney issues and other health problems. It's also unnecessary as the body struggles to convert excess protein into storable energy.
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 eggs a day on a 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.
The Carnivore diet macros ratio is about 50 to 75 percent fat, 20 to 35 percent protein, and 0 to 5 percent carbs. To hit these macros, prioritize fatty cuts of meat (chuck, ribeye, chicken thigh), fatty fish (salmon, sardines, anchovies), and eggs.
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 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.
How do you prevent protein poisoning on a carnivore diet? ›
Crafting Your Carnivore Diet
- Choose Your Meats Wisely: Opt for a variety of meats, including beef, poultry, and fish, to ensure a balance of nutrients. ...
- Incorporate Fats: Balance protein intake with high-fat sources like lard and bone marrow to avoid protein poisoning and ensure energy levels are maintained.
Meeting your fat carnivore diet macro goals will protect you from protein poisoning. If you eat too much protein and not enough fat you will get protein poisoning. This condition occurs when your liver can no longer upregulate urea synthesis needed to metabolize protein.
Is 500 grams of meat too much? ›
If you eat red meat, limit consumption to no more than about three portions per week. Three portions is equivalent to about 350–500g (about 12–18oz) cooked weight.
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.
Can you eat too much meat on a carnivore diet? ›
Yes, consuming excessive protein can cause kidney issues and other health problems. It's also unnecessary as the body struggles to convert excess protein into storable energy.
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.
