The carnivore diet its benefits drawbacks and tips for beginners

The Carnivore Diet has become one of the most popular dietary trends recently, thanks to its rapid weight loss results and overall health improvements. This diet focuses solely on the consumption of animal products, particularly meat, making it fundamentally different from traditional diets that include fruits and vegetables. However, despite its apparent benefits, the Carnivore Diet has some potential risks that you should be aware of before deciding to try it. In this article, we at Dely Medical will explore the benefits and drawbacks of the Carnivore Diet, along with essential tips for beginners to ensure a successful experience while avoiding any potential health issues.

What is the Carnivore Diet?

The Carnivore Diet is a dietary regimen that relies entirely on animal-based foods, such as meat, fish, eggs, and some dairy products (if included in the diet). This system excludes all plant-based foods, including vegetables, fruits, and grains.

Can All Types of Meat Be Consumed on the Carnivore Diet?

Yes, you can consume all types of meat, including red meats like beef and lamb, poultry like chicken and turkey, as well as fish like salmon and tuna. You can also eat eggs and dairy products (if they fit your plan).

Is Dairy a Must in the Carnivore Diet?

No, dairy is optional on the Carnivore Diet. Some people include dairy products such as cheese and yogurt in their diet, while others choose to avoid them due to personal preferences or sensitivities.

Does the Carnivore Diet Cause Vitamin Deficiencies?

Yes, this diet may lack some vitamins and minerals found in plant-based foods, such as Vitamin C and fiber. However, certain animal-based foods, like liver (which contains vitamins A and B), and eggs can provide some of these nutrients.

Are Fats Allowed on the Carnivore Diet?

Yes, fats are a core component of the Carnivore Diet. You can consume healthy fats from meat, eggs, as well as animal fats like butter and lard.

Is the Carnivore Diet Suitable for Weight Loss?

Yes, the Carnivore Diet can aid in weight loss, as the proteins and fats in this system promote satiety, reducing the desire to eat frequently. Additionally, the body relies on burning fat for energy instead of carbohydrates.

Can the Carnivore Diet Cause Digestive Problems?

Some people may experience digestive issues, especially at the beginning, due to the lack of fiber in the diet. Symptoms such as constipation or bloating may occur but typically subside as the body adjusts.

Can I Exercise While on the Carnivore Diet?

Yes, you can exercise while following the Carnivore Diet. In fact, some people report improved energy and physical performance on this diet due to the steady supply of protein and fats.

Are Non-Sugary Beverages Allowed on the Carnivore Diet?

Yes, drinks like water, black coffee, and unsweetened tea are permitted. Sugary drinks and sodas should be avoided as they contain high levels of sugar and carbohydrates.

Can Plant-Based Foods Be Replaced with Animal Proteins?

Yes, in the Carnivore Diet, plant-based foods are entirely replaced by animal proteins and fats. You can eat meat, fish, eggs, and fats instead of grains, fruits, and vegetables.

Can You Get All Nutritional Needs from the Carnivore Diet?

You can get many essential nutrients like protein, iron, zinc, and Vitamin B12 from animal-based foods. However, the diet may be lacking in some nutrients like Vitamin C and fiber, so it’s important to monitor your health and ensure you’re not experiencing deficiencies.

Does the Carnivore Diet Cause High Cholesterol?

Consuming large amounts of saturated fats can raise cholesterol levels in some individuals. However, studies have shown that some people can tolerate the diet without significant changes in their cholesterol levels. It's always advisable to monitor cholesterol levels while following this diet.

Are Supplements Allowed on the Carnivore Diet?

Supplements are usually not necessary if you're getting adequate nutrition from animal foods. However, some people might benefit from supplements like Vitamin D or Omega-3 if they are lacking these due to dietary restrictions.

Can the Carnivore Diet Be Followed Long-Term?

Some individuals can adapt to the Carnivore Diet long-term, while others may find it difficult due to the lack of fiber or other plant-based nutrients. It's always best to consult with a healthcare professional before committing to the diet long-term.

Does the Carnivore Diet Cause Long-Term Health Issues?

There are some concerns regarding the long-term effects of this diet due to the absence of essential vitamins and minerals typically found in plant-based foods. While some people experience positive results, it's crucial to monitor your health regularly to avoid any nutritional deficiencies.

Does the Carnivore Diet Affect the Kidneys?

Yes, the Carnivore Diet could cause issues for the kidneys due to the focus on animal proteins. The increased protein intake places additional strain on the kidneys to filter out metabolic by-products like uric acid and urea.

Is the Carnivore Diet Suitable for Women?

Yes, but women may experience certain challenges such as menstrual irregularities and nutrient deficiencies like iron and calcium, which can increase the risk of bone loss. The diet is not recommended during pregnancy or breastfeeding due to the need for a variety of nutrients. Always consult with a doctor before starting this diet.

What Are the Basic Principles of the Carnivore Diet?

The Carnivore Diet is based entirely on animal proteins and fats, excluding carbohydrates, plant-based oils, and processed spices. It encourages eating meat only when hungry, drinking water and salt, and not counting calories.

Is Honey Allowed on the Carnivore Diet?

No, honey is not allowed on the Carnivore Diet, whether raw or added to food. The diet strictly recommends reliance on animal proteins.

What Is the Safe Duration for Following the Carnivore Diet?

1-4 weeks: A good period to reset your body and observe initial effects.
3 months: May help reduce chronic inflammation or autoimmune conditions but should be done under medical supervision.
6+ months: Can pose health risks due to nutrient deficiencies if not monitored carefully.

Benefits of the Carnivore Diet:

Effective Weight Loss
- Reduces carbohydrates, pushing the body to burn fat for energy (ketosis).
- Protein and fats keep you full longer, reducing hunger and cravings.
Lower Blood Sugar Levels
- Improves blood sugar control and insulin sensitivity, which benefits those with Type 2 diabetes.
- Provides steady energy throughout the day.
Better Heart Health
- Reduces triglycerides and increases HDL cholesterol levels.
Improved Mental Health and Focus
- Reduces inflammation affecting brain function.
- Supports mood-regulating hormones like serotonin and dopamine.
Gut Health Improvements
- Can alleviate digestive problems like bloating and indigestion.
- The lack of fiber may help those with irritable bowel syndrome (IBS).
Enhanced Fat Loss
- Promotes fat burning and muscle growth.
Muscle Building
- High protein intake helps build and repair muscle mass, boosting physical performance.
Reduced Hunger and Cravings
- Meals are filling, leading to less desire for snacks.
Improved Immune Function
- Omega-3 fatty acids and zinc in animal foods help bolster immune health.
Reduced Inflammation and Joint Health

May help with symptoms of arthritis or autoimmune diseases by cutting out inflammatory foods.

Bone Density

Animal-based calcium sources like dairy can improve bone health.

Types of Carnivore Diet:

Traditional Carnivore
- Excludes plant-based foods entirely, focusing on red meats, poultry, fish, eggs, and optional dairy products.
Modified Carnivore (with Dairy)
- Includes some dairy products like cheese and yogurt, but still excludes plant foods.
Strict Carnivore
- Relies solely on meat, eggs, and animal fats without any dairy or plant foods.
Carnivore with Intermittent Fasting
- Combines the Carnivore Diet with fasting periods to enhance weight loss and metabolic health.
Carnivore with Special Foods (e.g., Liver, Collagen)
- Includes nutrient-dense animal foods like liver and collagen for additional health benefits.
Therapeutic Carnivore
- Used for specific health issues, like arthritis or IBS, where animal-based nutrition may improve symptoms.

Foods Not Allowed on the Carnivore Diet:

Vegetables and Fruits
- All vegetables (e.g., spinach, broccoli, carrots) and fruits (e.g., apples, oranges) are excluded.
Grains and Plant-Based Products
- Wheat-based products like bread, pasta, and other grains are not allowed.

Rice and Corn:

You should avoid all types of rice and corn, as they contain high amounts of carbohydrates.

Oats:

Oats are also prohibited as they contain carbohydrates.

Rye:

Rye, a type of grain, contains high levels of carbohydrates and should be avoided.

3. Legumes

Beans: All types of beans, such as white beans, red beans, and black beans, should be avoided.
Lentils: Lentils of all kinds are also prohibited due to their carbohydrate and fiber content.
Chickpeas: Chickpeas are another type of legume that contains high levels of carbohydrates and should be avoided.
Peas: Green peas, whether fresh or frozen, should also be avoided.

4. Nuts and Seeds

Nuts: All types of nuts, such as almonds, cashews, pistachios, and walnuts, should be avoided.
Seeds: Seeds like chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds, although healthy fats, contain carbohydrates that are not compatible with this diet.

5. Vegetable Oils and Plant Fats

Vegetable oils: Oils like sunflower oil, soybean oil, corn oil, and canola oil should be avoided.
Hydrogenated oils: All partially hydrogenated oils, such as those found in canned or processed foods, should be avoided.
Plant-based fats: Products like margarine and vegetable shortening should also be avoided.

6. Sugar and Sweets

Sugar: All types of sugar, including white sugar, brown sugar, and honey, should be avoided.
Artificial sweeteners: Such as sucralose, aspartame, and stevia (if considered an artificial sweetener for you).
Sweets: All types of packaged or homemade sweets, like cakes, cookies, chocolates, and ice cream.

7. Sugary Beverages and Juices

Sodas: Sugary sodas or diet sodas should be avoided.
Fruit juices: Including fresh or canned juices.
Sweetened beverages: Sports drinks, energy drinks, or sweetened juices should be avoided.

8. Dairy and Dairy Products That Don’t Fit

Milk: Avoid milk if you have lactose intolerance or sensitivity. If you must consume it, full-fat milk or heavy cream is recommended.
Low-fat dairy: Low-fat or fat-free dairy products should be avoided because the Carnivore Diet focuses on animal fats.
Low-fat yogurt: Yogurt with reduced fat or added fruits should be avoided.

9. Industrial Fats or Hydrogenated Oils

Partially hydrogenated oils: Found in fast foods or packaged baked goods.
Vegetable shortening: Made from non-saturated fats.

10. Alcohol

Alcoholic beverages should be avoided on the Carnivore Diet because they contain high amounts of carbohydrates and can negatively affect your diet.

11. Spices and Plant-Based Ingredients

Hot spices: Such as chili or artificial spices containing plant-based additives.
Plant extracts: Like vanilla, herbs such as basil, thyme, etc., should be avoided.

12. Processed and Canned Foods

Ready-made foods: Fast food or canned meals containing plant-based ingredients or additives that contain sugar or carbohydrates should be avoided.

Risks of the Carnivore Diet

Heart Disease
The Carnivore Diet is high in saturated fats, which can raise LDL ("bad") cholesterol levels in the blood, increasing the risk of heart disease. The American Heart Association recommends limiting red meat consumption to protect heart health.
Increased Risk of Cancer
Many studies suggest a link between excessive red meat consumption and an increased risk of colorectal cancer, as well as other types of cancer.
Digestive Disorders
Meat takes longer to digest, which can slow down bowel movements and cause constipation. The lack of fiber in the diet can weaken long-term digestive health.
Muscle Cramps and General Weakness
Due to deficiencies in essential nutrients like potassium and magnesium, this diet can lead to an imbalance in body salts, causing muscle cramps, fatigue, dizziness, and overall weakness.
Impact on Kidney Health
Excessive consumption of animal protein can put additional strain on the kidneys, particularly for those with pre-existing kidney conditions. High protein intake may also increase the likelihood of kidney stones over time.
Gout
Meat is high in purines, which are converted into uric acid in the body. Elevated uric acid levels can accumulate in joints, causing gout, a painful form of arthritis. A diet rich in animal protein is often associated with the development of gout.

Important Tips Before Starting the Carnivore Diet

Consult a Doctor or Nutritionist
Before beginning the Carnivore Diet, make sure to consult with a doctor or nutritionist, especially if you have chronic diseases such as diabetes, heart conditions, or kidney problems. This diet may not be suitable for certain health conditions, so it's best to confirm its suitability for you.
Ensure You Get All Essential Nutrients
The Carnivore Diet lacks several essential nutrients, such as fiber and vitamins (like Vitamin C and folate). Make sure to take supplements to compensate for potential deficiencies, especially Vitamin C. Omega-3 supplements may also be needed if you are focusing only on animal fats.
Food Quantities and Portion Sizes
- Avoid overconsumption of protein: Eating large amounts of protein can put additional strain on the kidneys.
- Watch out for fats: While fats are essential in the Carnivore Diet, excessive consumption may lead to weight gain.
- Organic foods: Try to select organic meat and animal products for higher nutritional value.
Stay Hydrated
The Carnivore Diet is low in carbohydrates, which may lead to the loss of water and electrolytes from the body. Make sure to drink 2-3 liters of water per day and consider taking supplements that contain sodium, potassium, and magnesium to maintain electrolyte balance.
Monitor Cholesterol and Fat Levels
If you decide to follow the Carnivore Diet for an extended period, it’s important to monitor your cholesterol levels. This diet may raise LDL cholesterol levels, increasing the risk of heart disease. If you have a family history of heart disease, regularly track your cholesterol levels.
Listen to Your Body
Pay attention to any changes in your health while on the diet, such as fatigue, stress, or constipation. If you notice any unusual symptoms, consult your doctor or nutritionist.
Diversify Animal Foods
Even within the Carnivore Diet, try to vary your animal protein sources (such as red meat, poultry, fish, eggs, and dairy) to ensure you’re getting the widest range of nutrients possible.
Avoid Processed or Baked Foods
Even if the foods are based on meat or fish, avoid processed or baked items like sausages or dried meats. These foods contain preservatives and trans fats that could harm your health.
Maintain Hormonal Balance
A protein-rich diet may affect the balance of hormones such as estrogen and testosterone. If you notice mood swings or unusual weight changes, consult with your doctor or nutritionist.
Psychological and Social Preparation

Social readiness: You may face difficulty adhering to this diet when dining with family or friends.
Mental readiness: It may take some time to adjust to the restrictions of this diet, such as the lack of food variety and the social challenges associated with a restrictive diet.