The carnivore diet is characterized by eating only sources of meat, like beef, pork, chicken, fish and poultry, as well as high-fat animal and dairy products such as eggs, butter and yellow cheeses.

It is believed that the carnivore diet, or meat diet, helps with weight loss, controls blood sugar levels and promotes muscle mass gains, as it is rich in protein and contains no carbohydrates.

However, excessive consumption of animal protein is also related to an increased risk for cardiovascular disease, vitamin deficiency, kidney stones and gout. Therefore, if you are thinking of starting a carnivore diet, you are advised to consult a registered dietitian for a complete assessment and to find out whether or not it is a viable diet option for you.

How much meat to eat

The carnivore diet is a type of ketogenic diet that is made-up of only animal sources of proteins. You can eat as much meat as you desire, while avoiding foods containing carbohydrates, such as legumes, vegetables, fruits or grains.

What to eat

The foods that are recommended in the carnivore diet are beef, pork, lamb, chicken, turkey, duck, fish and seafood. In addition, you can also eat eggs, and some dairy products, such as butter and full-fat cheeses, and water.

These foods can be baked, grilled or stewed, and seasoned with aromatic herbs and condiments, such as chives, basil, parsley, black pepper.

What to avoid

The foods that should be avoided in the carnivore diet are:

Fruits, such as apples, pears, oranges, papaya, watermelon, guava and grapes;
Vegetables, such as lettuce, tomatoes, watercress, pumpkin, carrots, green beans and zucchini;
Grains, such as rice, bread, pasta, corn and oats;
Legumes, such as beans, chickpeas, lentils and soybeans;
Seeds, such as chia, pumpkin seeds, sunflower seeds and flaxseed.

Nuts, such as Brazil nuts, walnuts, peanuts and almonds, should not be consumed on the carnivore diet.

Sample meal plan

The following table outlines a sample 3-day meal plan for a carnivore diet:

Meal	Day 1	Day 2	Day 3
Breakfast	Boiled eggs + 1 cup of black coffee	1 omelet + 1 cup of green tea	Scrambled eggs with bacon + 1 cup of black coffee
Morning snack	Canned sardines	Grilled chicken breast	Boiled eggs
Lunch	Grilled chicken	Grilled pork	Grilled beef with butter
Afternoon snack	Cheddar cheese	Boiled eggs	Prosciutto
Dinner	Stewed fish and shrimp	Grilled sausage	Turkey burger

The quantity and types of foods consumed may vary according to each person's nutritional needs. Therefore, if you are starting a carnivore diet, you should see a registered dietitian for a complete assessment so that a diet plan that suits your needs can be developed.

Health benefits

The possible health benefits of the carnivore diet include:

Promoting weight loss, as the body starts to use its own body fat as a source of energy instead of carbohydrates;
Regulating blood sugar levels, as it is a carbohydrate-free diet;
Helping with gaining or maintaining muscle mass, as protein is an important nutrient in the formation of muscle cells;
Boosting mood, as this diet can prevent fluctuations in blood sugar levels.

However, scientific studies on humans are still needed to support the possible long-term health benefits of the carnivore diet.

How much weight can you lose per week on a carnivore diet?

It is not possible to know how much weight you can lose per week on a carnivore diet. Weight loss varies from person to person, depending on the types and quantities of food consumed, as well as the intensity and frequency of physical activity.

Risks of the carnivore diet

The main health risks of the carnivore diet are:

Increased risk for cardiovascular disease, as consuming saturated fat and cholesterol in animal proteins in excess can increase LDL cholesterol levels
Constipation, as this diet is low in foods with fiber, like legumes, fruits and vegetables, which are important for optimal gut health and adding bulk to the stool
Vitamin deficiency, with low levels of vitamin A, vitamin C, and B vitamins
Increased risk for chronic diseases, such as type 2 diabetes and cancer, due to the low intake of antioxidants, which naturally are present in fruits and vegetables

In addition, the carnivore diet can also increase the risk for kidney stones and gout, as this diet is rich in proteins and purines, which substances present in foods of animal origin. When purines are consumed in excess, they can increase uric acid levels in the blood.

Contraindications for diet

People with conditions such as diabetes, kidney disease, gout, high cholesterol, high blood pressure or cardiovascular disease should not maintain a carnivore diet.

In addition, the carnivore diet is not recommended for pregnant or breastfeeding women, nor is it recommended for children.