A Comprehensive Carnivore Diet Food List
Vegan and Keto diets are some of the most common types of diet plans we have heard of. But do you know that there is something like a carnivore diet? Yes, you heard it right. However, this diet plan was not very popular until 2017. In 2017 Dr. Shawn Baker told the benefits of this all-meat diet in the Joe Rogan Experience. Since then its popularity is growing. If you are thinking of following this diet plan, this blog offers carnivore diet food list and sample plan.
At its core, the Carnivore diet is all about eating only animal-based products and maintaining a zero-carb diet.
What is the Carnivore Diet?
The carnivore diet is possibly one of the most limited types of meals known, which can only include meat, fish, and other products containing animal tissues, such as eggs and certain types of dairy products. It categorically eliminates all other foods, for example, fruits, vegetables, legumes, grains, nuts, and seeds. Some followers also recommend a low or no dairy at all, including butter and hard cheeses, because of lactose, which is a sugar found in milk.
It is a diet that has been developed around the idea that early humans were carnivores who ate meat and fish and that modern high-carbohydrate diets are behind many of today’s chronic diseases. While the keto diet and paleo are both low-carb diets, carbohydrates are not removed completely from the diet but the carnivore diet is different as it seeks to completely remove carbs from the diet plan.
Shawn Baker an American orthopedic doctor is among the most well-known proponent of the carnivore diet. He cites examples of how followers claim that it can cure diseases such as depression, anxiety, arthritis, obesity, and diabetes, among others. Nevertheless, little or no proper research including controlled trials have been done to determine the impact of the particular diet.
Further, in 2017, the New Mexico Medical Board suspended Baker’s license to practice medicine more on issues to do with his competency. He was given back his license in 2019 but with direct supervision on his practice in the medical field.
Benefits of the Carnivore Diet
Some of the benefits of performing the Carnivore Diet food listinclude the following;
Lack of research information on the diet limits its advantages to be described as such and therefore the advantages have to be arrived at by assuming knowledge in nutrition and macronutrients. For instance, because the diet is carbohydrate-free to begin with, it automatically doesn’t allow food like cookies, cakes, candy, soda or pastries that are high in calories but low in nutrients. Avoiding the foods also makes a lot of sense since they can be consumed in large portions depending on one’s diet.
There are challenges in consuming high-sugar foods, especially for those with diabetes, since such foods increase the levels of blood sugar. Limiting refined carbs and sugary foods is usually advised for people with diabetes. Since removing processed carbs, the carnivore diet may have some benefits, including a reduction in blood pressure, a decrease in abdominal fat, and better heart health, among others.
However, it was pointed out the complete exclusion of carbs is not desirable or advisable in managing diabetes of any type. However, it is more beneficial to limit the intake of carbohydrates. While it is healthy and has a high fibre content, it does not impact the blood sugar level largely.
Disadvantages of the Carnivore Diet
Carnivore diet is a highly restrictive in nature. And this is the reason it has some of the majore disadvantages.
- High in fat, cholesterol, and sodium
- Lacks several micronutrients and plant compounds
- Lacks in fiber
- Not suitable for everyone
Carnivore Diet Food List To Eat
The carnivore diet doesn’t give you enough variety, and it is one of the most restrictive diets with only animal products and dairy products in a very restricted manner. Here is carnivore diet food list:
- Meat such as beef, chicken, turkey, lamb, pork, etc.
- Organ meats include Liver, kidney, sweetbread, tripe, heart, and brain.
- Fish like salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
- Other animal products that include eggs, lard, bone marrow, bone broth, etc.
- Low-lactose dairy products like heavy cream, hard cheese, butter, etc. in small amounts.
Carnivore Diet Food List To Avoid
As said earlier, there is many things that you can’t eat. Here is the non-carnivore diet food list that you must avoid:
- All the vegetables
- All fruits
- High-lactose dairy: milk, yogurt, soft cheese, etc, in small amounts.
- All types of legumes
- Nuts and seeds
- Grains
- Alcohol
- Sugar
- Beverages other than water
Sample Diet Plan
To make it easy to understand and follow, we are offering a sample diet plan with a carnivore diet food list for three days.
First Day
- Breakfast: Bacon, Egg, Sardines
- Lunch: Salmon jerky, Turkey burger patty, Beef tips
- Dinner: Crab, filet mignon, chicken liver
Second Day
- Breakfast: Heavy cream (Small glass), shrimp, eggs
- Lunch: Beef jerky, strip steak, tuna fish
- Dinner: Beef Liver, lamb chops, scallops,
Third Day
- Breakfast: eggs, salmon, turkey sausage
- Lunch: sweetbreads, mackerel, pork chops
- Dinner: Turkey burger patty, a bit of Parmesan cheese, bone marrow
- Snacks: hard-boiled eggs and shrimp
The Bottom Line:
Carnivore diet food list is a restrictive diet plan where the follower can only eat animal-based products and maintain a zero-carb diet. Though it helps in weight loss, it do have some disadvantages such as high fat, cholesterol, and sodium, lack of fiber etc. Moreover this diet plan does not suit everyone and thus you must consult a medical professional before choosing it.
Also Read About: High Protein Vegetarian Meals Plan For Everyone
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