A piece of beef in the shape of a heart depicting the Pros and Cons of Carnivore Diet

The Pros and Cons of The Carnivore Diet: A Common Sense Guide

I get it, when I first heard about this diet where only meat is on the menu, I laughed to myself, thinking it was ridiculous.

I mean, everyone knows we need fruit and vegetables for all our vitamins and goodness to avoid nutrient deficiencies.

Everyone knows we need whole grains for our fiber to keep us regular and maintain a healthy digestive system… I mean D’uh!

The thing is, when I fixed my chronic fatigue syndrome by going against all the dietary advice we’ve been led to believe, I began to seriously question everything I thought I knew about diet.

It was by adopting a low-carb/keto way of eating that brought my body and brain back to life. It was eating lots of meat, including red meat, fish, eggs, dairy – I’m talking loads of saturated fat-filled full-fat cream and cheese – and some low-carb, non-starchy veggies.

No more grains. No more seed oils (the food of the devil). No more sugar. No more man-made fiid. No more fruit!

It felt so wrong at first – but it tasted damn good and I felt amazing… how could this be?

I was sure I was setting myself up for an early cardiac event. But, I didn’t care coz I’d rather live a short but happy life than a long miserable life as I’d been living following the old diet.

After a while though, I began to realize that this way of eating is much closer to what we humans would have eaten before this modern world we live in now. Most of the foods we’re told we should eat wouldn’t have even existed.

As I dug deeper and learned that meat is far more nutritional than any plant-based foods – as we’ll see below – I realized the carnivore diet is not so crazy after all.

For me, it was an easy transition. I wasn’t fussed about the broccoli or green beans anyway so eating just meat was fine with me.

But is this diet for you? What are the pros and cons of the carnivore diet? Are there any carnivore diet benefits?

TL;DR

  • The carnivore diet – ranging from the strict Lion Diet to more flexible animal-based approaches – focuses on nutrient-dense animal products while eliminating plant foods.
  • Major benefits include superior nutrient bioavailability, stable blood sugar, potential autoimmune condition improvements, and effortless weight management without calorie counting.
  • Common concerns about cholesterol, fiber, and vitamin C are largely misunderstood; environmental impacts can be positive through regenerative farming; practical challenges like cost and social situations are manageable.

Understanding the Carnivore Diet

Before we dive into the pros and cons, let’s get clear on what this diet really means.

The carnivore diet is about returning to what I believe is closer to our species-specific way of eating.

Think about it – as a species, we’ve been consuming animals as our primary food source for millennia, long before agriculture gave us access to mass-produced plant foods.

What Exactly Is the Carnivore Diet?

In its strictest form, the carnivore diet means eating only animal products. But there’s actually a spectrum of approaches:

The Lion Diet

Popularized by Mikhaila Peterson, the Lion Diet is the most restrictive version. It includes:

  • Only ruminant meat (primarily beef)
  • Salt
  • Water

This approach has helped many people with severe autoimmune conditions identify food sensitivities. It’s the ultimate elimination diet.

Standard Carnivore

This is what most people mean when they talk about the carnivore diet:

  • All types of meat
  • Fish and seafood
  • Eggs
  • Some include dairy products
  • Salt and water

The carnivore diet food list includes these foods, and everything outside of this list, such as fruits, vegetables, and grains, is restricted.

The Animal-Based Approach

Dr. Paul Saladino introduced this modified version after his experience with strict carnivore:

  • All animal products including organ meats
  • Honey
  • Some fruits
  • Limited other whole plant foods

Why Consider This Approach?

Here’s what makes the carnivore diet different from other restrictive diets – it’s not about counting calories or timing meals.

Instead, it’s about eating the foods that humans evolved to thrive on. When you look at traditional hunter-gatherer societies, meat was always the most prized food source.

I always encourage people to ask some simple questions when it comes to figuring out the ultimate human diet – what we’re designed to eat and what our body needs and craves…

“What would our ancestors have eaten?” and…

“What would’ve been available for them to eat?”

The answers to these questions are simple to work out and will give you unquestionable guidance as to what you should be eating for foundational health.

The carnivore diet is pretty close to this except for some seasonal fruit and vegetables.

Why The “Balanced Diet” Is Misguided

It aggravates me when we’re told we should eat a balanced diet. I get that it sounds logical and is an easy-to-grasp concept but is it really good advice?

Our ancestors didn’t have access to year-round vegetables, fruits, and grains. They primarily hunted and ate animals, consuming plant foods opportunistically.

And, grains – before we figured out how to turn them into bread – were inedible, so wouldn’t have featured in our diet.

In my experience transitioning from keto to carnivore, I found that eliminating plant foods didn’t create any nutritional gaps – in fact, quite the opposite.

By focusing on nutrient-dense animal foods, especially organ meats, I was able to get all the nutrients my body needed, and in their most bioavailable form. Our digestive systems are finely tuned to extract all the goodness out of animal food.

This sets up our discussion of the pros and cons nicely because many of the supposed “cons” of the carnivore diet are based on assumptions about nutrition that might not hold up when we look at human evolution and the latest research.

The Major Pros of the Carnivore Diet

Pro #1: Superior Nutrition

Let’s talk hard facts about nutrient density. One of the biggest misconceptions about the carnivore diet is that it’s nutritionally incomplete.

Actually, meat, especially organ meats, provides all the nutrients humans need in their most bioavailable forms.

Check out these nutrient comparisons:

Ribeye Steak vs Apple

Nutrient (per 100g)Ribeye SteakApple
Calories29152
Protein24g0.3g
Total Fat22.6g0.2g
Saturated Fat9.2g0g
Carbohydrates0g14g
Fiber0g2.4g
Iron2.8mg0.1mg
Zinc4.5mg0.04mg
Vitamin B122.1mcg0mcg
Vitamin B60.5mg0.04mg
Niacin (B3)6.2mg0.1mg
Selenium32.4mcg0mcg
Phosphorus199mg11mg
Potassium318mg107mg
Magnesium22mg5mg
Creatine350mg0mg
Vitamin C0mg4.6mg

Beef Liver vs Broccoli

Nutrient (per 100g)Beef LiverBroccoli
Calories13534
Protein20.4g2.8g
Total Fat3.6g0.4g
Saturated Fat1.2g0g
Carbohydrates3.9g7g
Fiber0g2.6g
Iron6.5mg0.7mg
Zinc4.0mg0.4mg
Vitamin B1259.3mcg0mcg
Vitamin B61.1mg0.2mg
Niacin (B3)13.2mg0.6mg
Selenium39.7mcg2.5mcg
Phosphorus387mg67mg
Potassium313mg316mg
Magnesium18mg21mg
Vitamin A26,091 IU623 IU
Vitamin C1.3mg89.2mg
Folate290mcg63mcg
Copper9.8mg0.05mg

What’s particularly important isn’t just these numbers – it’s the bioavailability. The nutrients in animal foods are typically more easily absorbed and utilized by our bodies than those from plant sources.

Looking at these numbers, you can’t tell me we’re not supposed to eat meat and that meat isn’t superior to vegetables.

Pro #2: Remarkable Health And Weight Loss Benefits

The health benefits of the carnivore diet extend far beyond simple weight loss.

When it comes to blood sugar management, the near-zero carbohydrate intake creates remarkably stable insulin levels.

Many people, under proper medical supervision, find they need less diabetes medication as their blood sugar naturally stabilizes. Many people have put their type 2 diabetes into remission using the carnivore diet.

The impact on autoimmune conditions has been particularly noteworthy. I’ve seen countless testimonials from people experiencing significant improvements in conditions like rheumatoid arthritis, psoriasis, inflammatory bowel disease, and multiple sclerosis.

While everyone’s experience differs, the elimination of potential plant-based triggers often leads to reduced inflammation and symptom improvement.

Mental clarity is another benefit that surprised me during my journey. The stable energy levels throughout the day are remarkable – no more afternoon crashes or brain fog.

Many people report improved focus and mood stability, which makes sense given our brain’s preference for ketones as fuel when carbohydrates are restricted.

The carnivore diet can promote weight loss by making weight management almost effortless. Your body naturally regulates appetite when eating nutrient-dense animal foods, eliminating the need for calorie counting.

The high protein content helps preserve muscle mass while allowing efficient fat-burning.

I can’t emphasize this enough… I don’t count calories, I don’t restrict the amount I eat. I eat until I’m full and I don’t put on weight. It’s like my body knows what weight it should be and automatically maintains it.

I heard somewhere that the reason we’re constantly hungry despite constantly eating is that when we feed ourselves food lacking in the nutrients it needs, it’ll keep sending hunger signals until it gets what it wants.

So, when we eat meat, we typically feel full very quickly; it’s satiating. That confirms to me that meat provides all the nutrients our body needs and is content.

Pro #3: Incredible Simplicity

The simplicity of the carnivore diet is truly liberating. Gone are the days of complex meal planning and extensive food prep.

Shopping becomes straightforward – you head to the meat counter, maybe grab some eggs, and you’re done.

There’s no need to count calories or track macros, and the rules are crystal clear: if it doesn’t come from an animal, it’s not on the menu.

This simplicity extends beyond just food choices. You’ll spend less time planning meals, less money on various ingredients, and less mental energy deciding what to eat.

The clarity of knowing exactly what you can and can’t eat eliminates the decision fatigue that comes with many other dietary approaches.

I’ll go into more detail on my meals, but they generally consist of meat and eggs: steak and eggs. Lamb chops with goat’s cheese and eggs. (Jim’s special) Ground beef, liver, & heart, cooked in bone broth… oh, and some eggs.

The thing is, I never get bored of it, and with an air fryer, everything is super easy to cook too.

Pro #4: Evolutionary Alignment

Perhaps the most compelling argument for the carnivore diet is its alignment with human evolution. We evolved as apex predators, developing tools and social structures specifically for hunting.

Our digestive system shows clear adaptations for meat consumption, from our stomach acid pH to our intestinal structure.

The role of animal foods in human brain development cannot be overstated. The dense nutrition from meat, particularly organ meats, provided the building blocks for our large, energy-hungry brains.

Traditional societies worldwide have consistently prized animal foods above all others, with plant foods often serving as fallback options during times of scarcity.

The Supposed Cons (And Why They Might Not Be Cons At All)

Con #1: Health Concerns

Cholesterol Con

Let’s tackle the cholesterol question first since it’s usually the biggest concern people raise. Yes, your cholesterol levels might increase on a carnivore diet, but here’s why that’s not necessarily a problem.

When you’re running on fat for fuel instead of glucose, your body naturally transports more lipids through your bloodstream.

It’s like a delivery service – more trucks on the road because they’re carrying the primary fuel your body needs.

Recent research has shifted dramatically away from the outdated view that cholesterol is inherently harmful. In fact, cholesterol is so vital that if you don’t eat it, your body produces it anyway.

Fiber Fallacy

The fiber argument is another misconception that needs addressing. We’ve all heard we need fiber for regular bowel movements and gut health.

However, many carnivore diet followers, myself included, report better digestion without fiber. There are numerous examples of traditional cultures thriving on low-fiber or zero-fiber diets.

I can report I have no issues with pooping despite being on an animal-based diet for many years.

The Vitamin C Conundrum

This is where it gets interesting. The vitamin C requirement on a carnivore diet is actually lower because glucose and vitamin C compete for absorption.

Fresh meat, particularly organ meats, contains sufficient vitamin C for our needs when we’re not consuming high amounts of carbohydrates.

Think about it – traditional Inuit populations remained healthy with virtually no plant foods in their diet.

Con #2: Environmental Impact

The environmental argument against meat eating deserves a thorough examination.

According to “Sacred Cow” – a book by Diana Rodgers and Robb Wolf – properly managed cattle farming can actually be carbon negative. Through regenerative agriculture practices, grazing animals help:

  • Build healthy soil
  • Increase biodiversity
  • Improve water retention
  • Sequester carbon

It’s worth questioning the logic of comparing natural animal emissions to industrial pollution. Cows have been part of Earth’s ecosystem for millions of years – their digestive processes are part of a natural carbon cycle, unlike the burning of fossil fuels.

Meanwhile, industrial crop farming often goes uncriticized despite causing soil degradation, requiring heavy pesticide use, and destroying natural habitats.

If a cow lives its best life, chowing down on blades in open fields, ages naturally without the use of grains and antibiotics, and then humanely slaughtered and eaten; how can this be logically compared to exhaust fumes?

Con #3: Practical Challenges

Yes, there are some practical challenges to the carnivore diet, but they’re manageable with the right approach.

The initial adaptation period can be tough – your body needs time to adjust to using fat as its primary fuel source.

However, this transition is typically shorter and smoother if you’re coming from a low-carb or keto diet, as I did.

Social situations can be tricky at first. Family gatherings, business dinners, and holidays might require some navigation.

However, most restaurants can accommodate meat-based orders, and people generally respect dietary choices when explained clearly and confidently.

Today, saying you’re a vegetarian or vegan is widely accepted – I hope the day comes when we can say we follow a carnivore diet and we don’t get weird looks and accusations of being awkward.

The cost factor is worth addressing too. While quality meat can be expensive, there are ways to make the carnivore diet more affordable.

Buying in bulk, choosing less popular cuts, including organ meats, and sourcing directly from local farmers can all help manage costs.

When you factor in what you’re no longer buying – snacks, supplements, and all those extra ingredients – the cost difference often balances out.

Carnivore Diet Food Guidelines

What to Eat

When it comes to the carnivore diet, the focus is on simplicity and nutrient density. This highly restrictive diet revolves around animal products, cutting out all plant-based foods. Here’s what you can enjoy:

  • Meat: Think beef, pork, lamb, chicken, and turkey. These are your staples.
  • Seafood: Salmon, tuna, mackerel, shrimp, crab, oysters, and scallops are all on the menu.
  • Eggs: A versatile and nutrient-dense option.
  • Dairy Products: Milk, cheese, and cream can be included, though some people choose to limit or avoid them.
  • Organ Meats: Liver, oxtail, and other organ meats are incredibly nutrient-dense and should be a part of your diet.
  • Bone Broth: A great source of collagen and minerals.

It’s essential to remember that the carnivore diet isn’t a one-size-fits-all approach. What works for one person might not work for another. Consulting with a healthcare provider or registered dietitian before starting the diet is crucial to ensure it aligns with your health needs.

What to Avoid

The carnivore diet eliminates all plant-based foods, which means saying goodbye to:

  • Fruits: No more apples, bananas, or berries.
  • Vegetables: Broccoli, spinach, and carrots are off the table.
  • Grains: Bread, rice, and pasta are out.
  • Legumes: Beans, lentils, and peanuts are excluded.
  • Nuts and Seeds: Almonds, walnuts, and chia seeds are not allowed.
  • Plant-Based Oils: Olive oil, coconut oil, and other plant-derived oils are avoided.
  • Plant-Based Meats: No tofu or tempeh.
  • Alcohol and Sweetened Beverages: These are also eliminated.

By cutting out these food groups, you might be at risk for nutrient deficiencies and other health issues. It’s essential to be aware of these risks and to consult with a healthcare provider to ensure you’re meeting your nutritional needs.

Getting Started: Making It Work

Starting a carnivore diet might seem daunting, but with the right approach, it can be straightforward. Based on my transition from low-carb/keto to carnivore, here’s what you need to know to get started successfully.

The most important first step is mindset. Rather than viewing this as a restrictive diet, understand that you’re returning to a species-appropriate way of eating.

You’re not just eliminating foods – you’re choosing the most nutrient-dense options available.

Quality matters – if you can afford it. While any meat is better than no meat, grass-fed and pasture-raised animals provide superior nutrition.

When buying beef, look for marbling – that’s where many of the nutrients hide. Organ meats, especially liver, are Mother Nature’s multivitamin.

Even if you’re not ready to dive into organ meats immediately, keep them in mind as you progress.

For those coming from a standard diet, I recommend a gradual transition. Start by eliminating processed foods, then grains, and then vegetables.

Many find success by going low-carb first, then keto, before making the final step to carnivore. This approach, which mirrors my own journey, often minimizes adaptation symptoms.

My Carnivore Diet Meal Plan

Here’s my typical week that you can use as a carnivore diet meal plan:

I either cook extra or cook something in the air fryer in the evening for my lunch the next day.

Evening meal 1: Beef & offal mixed burger patties, roasted bone marrow, gluten-free meat-only sausages, and 2-3 fried eggs. Save the marrow fat for another day.

Evening meal 2: Jim’s special – ground beef pre-mixed with liver and heart, cooked in both broth with the marrow fat from the previous day and mix in a couple of eggs. Sometimes I add bacon to take this to the next level. There is so much goodness going on with this meal and tastes good too.

Evening meal 3: Liver and bacon – fry some bacon, throw in a cup of bone broth, and reduce down. Thinly slice some liver – chicken or beef is best – add the liver and cook only until the liver has browned – don’t overcook the liver. A little red inside is perfectly fine.

Evening meal 4: Steak and eggs – simple!

Evening meal 5: Lamb chops and eggs – simple!

Evening meal 6: Gammon steak and eggs – simple! Add some pineapple if you wish.

Evening meal 7: Steak and eggs – because I can!

For lunches, I generally cook enough in the evening to cover lunch but recently I’ve been buying the cheaper cuts of beef and air frying them in the evening before.

I generally boil 5 eggs the night before also which are great as a snack or to eat with your lunch.

You’ll notice I haven’t mentioned breakfast as I don’t eat it – I don’t believe it’s the most important meal of the day.

Remember to prioritize fatty cuts. Many newcomers make the mistake of eating too much lean meat, which can leave you feeling unsatisfied.

Your body needs that fat for energy when you’re not eating carbohydrates – don’t fear the saturated fats. Plus it makes food taste good.

Listen to your body regarding meal timing and frequency. Some people thrive on one or two meals a day, while others need three. There’s no strict rule – eat when hungry, stop when satisfied. The beauty of this diet is how it naturally regulates appetite.

As for working with healthcare providers, be prepared for mixed reactions. While more doctors are becoming open to low-carb approaches, many still haven’t caught up with the latest research.

Consider finding a provider who understands metabolic health and supports dietary interventions.

Conclusion

The carnivore diet gets a bad rap but it’s endured and is becoming more popular. As we’ve seen, it’s perhaps not as crazy as it first seems.

Meat is healthy, our bodies want it and the nutrients it provides. The arguments against it are not as robust as first thought.

I believe the carnivore diet is one of the closest to how our hunter-gatherer ancestors would’ve eaten.

If I were to explain to people what my diet is; I’d say it’s “carnivorish” – a phrase I believe Paul Saladino first coined.

I eat predominantly meat, including organ meats, eggs, and dairy. When I eat out, I will have some veggies, perhaps some salad. Sometimes I treat myself to some fruit and even some dark chocolate.

I do drink coffee, even though I’d rather not, but I enjoy it and it’s got a hold on me.

I aim to eat as close to what our hunter-gatherer ancestors would’ve eaten as I believe, through logic and personal experience, this is what our body wants and craves.

Look, I’m not about facts, figures, charts, and studies. I’m not a scientist, nutritionist, doctor, or anyone super intelligent. I’m a humble draughtsman who figured out how to fix his health using diet and sleep.

I figured out that by using some basic logic, we can figure out what’s best for us despite what we’ve been led to believe.

And, my mission is to help you and others to realize that in most cases, you can regain your health – not with medication, potions, or miracles – but by questioning the beliefs that have been ingrained into us.

I believe that by getting the 2 pillars for foundational health – how we refuel and how we recharge – in alignment with how our ancestors lived before this crazy world we live in now, we can all be healthy and happy.

FAQs

What is the downside of the carnivore diet?

Initial adaptation can be challenging, and social situations require navigation. Cost may be higher, though focusing on diverse cuts and organ meats helps. These challenges are typically temporary and manageable.

Can a carnivore diet be healthy?

Yes, the carnivore diet can be extremely healthy. Animal foods provide superior nutrient density and bioavailability. Including organ meats ensures optimal nutrition without requiring plant foods.

What are the disadvantages of carnivores?

Common concerns about cholesterol, fiber, and vitamin C are largely misunderstood. The main practical challenges involve social situations, initial adaptation, and sourcing quality animal products consistently.

Why do I feel bad on the carnivore diet?

Initial discomfort usually indicates adaptation to fat-burning metabolism. Coming from a high-carb diet, the transition takes time. Gradual transition through low-carb or keto can ease this process.

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