Food for Thought: How to Eat a Carnivore Diet

How to Eat a Carnivore Diet: A Comprehensive Guide

I. Introduction

Brett and I started our health & lifestyle podcast, The Meat Mafia Podcast, on the back of experimenting with diet and lifestyle interventions that propelled us to the healthiest versions of ourself. The Carnivore Diet has played a massive role in improving our health and our lives, so we want to help people find all of the information that helped us the most as we were getting started.

In this comprehensive guide, we'll dive deep into the world of carnivore eating, exploring the fundamental principles, potential benefits, common concerns, and practical strategies for making this unconventional way of eating a sustainable, long-term approach to optimal health. Whether you're curious about the carnivore diet, struggling with chronic health issues, or simply seeking to optimize your physical and mental performance, this guide will provide you with the knowledge and tools needed to embark on your own carnivore journey.

II. What is the Carnivore Diet?

At its core, the carnivore diet is a way of eating that focuses exclusively on animal foods and products. This includes meat, fish, eggs, and dairy, while eliminating all plant foods, such as fruits, vegetables, grains, legumes, and nuts. The carnivore approach stands in stark contrast to the standard American diet, which is heavily reliant on processed foods, refined carbohydrates, and industrial seed oils, as well as plant-based diets that prioritize the consumption of fruits, vegetables, and whole grains.

Proponents of the carnivore diet argue that humans have evolved as apex predators and carnivores over millions of years, thriving on nutrient-dense animal foods that provided the essential building blocks for optimal health and development. By returning to our ancestral way of eating, they suggest that we can unlock our innate potential for vitality, mental clarity, and physical performance.

The carnivore diet is often compared to other low-carb, high-fat approaches, such as the ketogenic diet or the paleo diet. However, the carnivore approach takes these principles to the extreme, completely eliminating plant foods and focusing solely on animal-based nutrition. This simplicity and specificity are what set the carnivore diet apart from other popular dietary frameworks.

III. Benefits of the Carnivore Diet

One of the most compelling aspects of the carnivore diet is the growing body of anecdotal evidence and personal success stories that highlight its potential benefits. Many individuals who have adopted a carnivore lifestyle report significant improvements in a wide range of chronic health conditions, including autoimmune disorders, digestive issues, obesity, diabetes, and mental health challenges.

For those struggling with autoimmune conditions, such as rheumatoid arthritis, lupus, or multiple sclerosis, the carnivore diet may offer a powerful tool for reducing inflammation, calming the immune system, and promoting healing. By eliminating potential trigger foods and focusing on nutrient-dense animal products, many people have experienced a reduction in symptoms, increased energy, and improved overall quality of life.

Similarly, individuals battling digestive disorders, such as irritable bowel syndrome (IBS), Crohn's disease, or ulcerative colitis, have found relief through the carnivore diet. By removing plant-based irritants and allowing the gut to heal, the carnivore approach has helped many people overcome chronic digestive distress and restore normal bowel function.

In terms of weight management, the carnivore diet has proven to be a powerful tool for many individuals. By focusing on satiating, nutrient-dense animal foods and eliminating processed carbohydrates and sugars, people often experience rapid weight loss, improved body composition, and increased energy levels. The high protein and fat content of the carnivore diet can help to regulate appetite, reduce cravings, and promote feelings of fullness and satisfaction.

For athletes and fitness enthusiasts, the carnivore diet offers a unique approach to optimizing physical performance. By providing ample amounts of high-quality protein, essential fatty acids, and bioavailable nutrients, the carnivore diet can support muscle growth, recovery, and endurance. Many athletes, including Dr. Baker himself, have reported improved strength, power, and overall athletic performance after adopting a meat-based diet.

Perhaps one of the most compelling benefits of the carnivore diet is its potential impact on mental health and cognitive function. Numerous individuals have reported significant improvements in mood, focus, clarity, and overall well-being after transitioning to a carnivore lifestyle. By providing the brain with the essential nutrients it needs to function optimally, such as omega-3 fatty acids, choline, and vitamin B12, the carnivore diet may help to alleviate symptoms of depression, anxiety, and other mental health challenges.

IV. Concerns and Myths about the Carnivore Diet

Despite the growing interest in the carnivore diet and the numerous success stories shared by its proponents, this unconventional approach to nutrition is not without its critics and skeptics. Many people express concerns about the potential drawbacks and long-term health implications of a meat-only diet, citing a range of common myths and misconceptions.

One of the most frequent objections to the carnivore diet is the belief that humans are designed to be omnivores, requiring a diverse array of both plant and animal foods for optimal health. Critics argue that eliminating entire food groups, such as fruits and vegetables, may lead to nutrient deficiencies and imbalances. However, proponents of the carnivore diet counter that nutrient-dense animal foods, particularly when consuming nose-to-tail (including organ meats), can provide all the essential vitamins, minerals, and other nutrients needed for human health.

Another common concern surrounding the carnivore diet is the lack of dietary fiber, which is often touted as essential for digestive health and regular bowel movements. While it's true that the carnivore diet is naturally low in fiber, many adherents report improved digestion, reduced bloating, and more regular bowel habits after eliminating plant foods. It's important to note that the role of fiber in human health is still a topic of debate and research, with some experts suggesting that its importance may be overstated.

Critics of the carnivore diet also point to the potential risks associated with high intakes of saturated fat and cholesterol, which have been traditionally linked to heart disease and other chronic health issues. However, a growing body of scientific evidence challenges these long-held beliefs, suggesting that saturated fat and dietary cholesterol may not be the villains they were once portrayed to be. Many carnivore proponents argue that the quality and source of these nutrients, such as those found in grass-fed and pasture-raised animal products, are more important than the absolute quantity consumed.

Some skeptics view the carnivore diet as an extreme or unsustainable approach to nutrition, questioning its long-term viability and potential for nutrient deficiencies. However, it's worth noting that there are numerous examples of healthy, thriving cultures throughout history that have relied heavily on animal foods, such as the Inuit, Maasai, and Plains Native Americans. These traditional societies demonstrate that humans can indeed thrive on meat-based diets, provided they are sourcing high-quality, nutrient-dense animal products.

V. Getting Started on the Carnivore Diet

If you're intrigued by the potential benefits of the carnivore diet and ready to give it a try, the first step is to familiarize yourself with the basic principles and guidelines of this approach. The foundation of the carnivore diet is simple: focus on consuming high-quality, nutrient-dense animal foods while eliminating all plant-based products.

The primary foods to include in your carnivore diet are:

- Meat: beef, pork, lamb, game meats, etc.

- Poultry: chicken, turkey, duck, etc.

- Fish and seafood: salmon, sardines, shrimp, etc.

- Eggs: preferably from pasture-raised hens

- Dairy (if tolerated): butter, cheese, heavy cream, etc.

- Animal fats: tallow, lard, duck fat, etc.

When selecting animal products, it's important to prioritize quality and sourcing whenever possible. Opt for grass-fed, pasture-raised, and organically produced meats and dairy, as these products tend to have more favorable nutrient profiles and fewer potential contaminants compared to their conventionally raised counterparts.

As you embark on your carnivore journey, it's crucial to listen to your body and pay attention to its signals. Some people may experience a period of adaptation as their bodies adjust to the absence of plant foods and the increased intake of animal products. This can manifest as temporary digestive discomfort, fatigue, or cravings for previously consumed foods. However, most individuals find that these symptoms subside within a few days to a couple of weeks, as their bodies become more efficient at utilizing the nutrients provided by the carnivore diet.

To make your transition to the carnivore diet as smooth as possible, consider the following tips:

- Start with a 30-day elimination period, during which you strictly adhere to the carnivore principles and avoid all plant foods.

- Plan your meals in advance and stock your kitchen with a variety of high-quality animal products to ensure you always have nourishing options on hand.

- Experiment with different cooking methods and seasonings to keep your meals interesting and enjoyable. Simple preparations, such as grilling, roasting, or pan-searing, can showcase the natural flavors of your favorite meats.

- Stay hydrated by drinking plenty of water and consider adding electrolytes (sodium, potassium, and magnesium) to your diet, particularly during the adaptation phase.

- Be patient with yourself and the process, recognizing that everyone's journey is unique and that progress may not always be linear.

VI. Fine-Tuning the Carnivore Diet

As you become more comfortable with the basic principles of the carnivore diet, you may find that you want to fine-tune your approach to better suit your individual needs, preferences, and goals. One way to optimize your carnivore diet is by incorporating organ meats, which are among the most nutrient-dense foods on the planet. Liver, heart, kidney, and other organ meats are rich in essential vitamins, minerals, and other bioactive compounds that can support optimal health and well-being.

Some people may find that they thrive on a strict, meat-only approach, while others may benefit from a more flexible or cyclical approach that includes occasional departures from the carnivore template. For example, some individuals may choose to incorporate small amounts of low-toxicity plant foods, such as avocados, olives, or berries, on a limited basis. Others may find that periodic "carb-ups" with nutrient-dense plant foods, such as sweet potatoes or squash, can help to support athletic performance, glycogen replenishment, or other specific goals.

When it comes to cooking methods and fats, there is no one-size-fits-all approach. Some carnivore enthusiasts prefer to cook their meats using high-heat methods, such as grilling or searing, while others opt for gentler, low-temperature techniques, such as slow-roasting or braising. Similarly, some individuals may thrive on a higher fat intake, incorporating ample amounts of butter, ghee, or other animal fats, while others may feel better with a more moderate fat intake. The key is to experiment and find what works best for your unique body and preferences.

Navigating social situations and travel while following a carnivore diet can present some challenges, but with a bit of planning and preparation, it's entirely possible to stay on track. When dining out, focus on simple, meat-based dishes and don't be afraid to ask for modifications or substitutions to ensure your meal aligns with your dietary needs. When traveling, pack portable, non-perishable carnivore snacks, such as jerky, pemmican, or canned fish, and research local restaurants or grocery stores in advance to identify carnivore-friendly options.

VII. Troubleshooting Common Issues

Despite the many potential benefits of the carnivore diet, it's not uncommon for individuals to encounter some challenges or setbacks along the way. One of the most frequently reported issues is digestive discomfort, particularly during the initial adaptation phase. This can manifest as bloating, gas, diarrhea, or constipation, and may be related to the sudden increase in protein and fat intake, as well as the elimination of fiber-rich plant foods.

To support optimal digestion on the carnivore diet, consider the following strategies:

- Ensure you're consuming enough high-quality fats, such as butter, ghee, or tallow, to help lubricate the digestive tract and promote regular bowel movements.

- Experiment with different meat sources and cuts to identify any potential sensitivities or intolerances. Some people may find that they digest certain meats, such as beef or lamb, more easily than others, such as pork or chicken.

- Consider supplementing with digestive enzymes or bile salts to support the breakdown and absorption of protein and fat.

- Practice mindful eating habits, such as chewing thoroughly, eating slowly, and avoiding distractions while consuming your meals.

Another common concern among carnivore dieters is the potential for nutrient deficiencies, particularly in relation to certain vitamins and minerals that are more abundant in plant foods. While it's true that the carnivore diet may require a bit more planning and intentionality to ensure optimal nutrient intake, it's entirely possible to thrive on a meat-based approach with the right strategies in place.

To optimize your nutrient intake on the carnivore diet, consider the following tips:

- Incorporate a variety of nutrient-dense animal foods, such as organ meats, fatty fish, and pastured eggs, to ensure a wide spectrum of essential vitamins and minerals.

- Experiment with nose-to-tail eating, consuming not just muscle meats but also bones, connective tissues, and other often-overlooked parts of the animal, which can provide unique nutrients and compounds.

- Consider supplementing with specific nutrients that may be harder to obtain from animal foods alone, such as vitamin C, magnesium, or vitamin D, particularly if you have specific health concerns or deficiencies.

- Work with a knowledgeable healthcare provider or nutritionist who can help you assess your individual nutrient needs and develop a personalized plan to ensure optimal nourishment on the carnivore diet.

VIII. Long-Term Carnivore Success

Making the carnivore diet a sustainable, long-term lifestyle requires a commitment to both the physical and mental aspects of this approach. One of the most important factors in achieving lasting success is developing a mindset of abundance and gratitude rather than deprivation and restriction. By focusing on the nourishing, satisfying, and delicious aspects of carnivore eating, you can cultivate a positive relationship with food that supports your overall well-being.

To make the carnivore diet a seamless part of your daily life, consider implementing the following strategies:

- Develop a repertoire of simple, go-to carnivore meals that you enjoy and that are easy to prepare, such as grilled steak, oven-roasted chicken, or pan-seared salmon.

- Plan your meals and snacks in advance to ensure you always have carnivore-friendly options on hand, reducing the likelihood of impulsive or off-plan food choices.

- Create a supportive environment by surrounding yourself with like-minded individuals who share your commitment to carnivore eating and optimal health. This can include joining online forums, attending local meetups, or connecting with a carnivore-friendly healthcare provider.

- Educate yourself about the science and principles behind the carnivore diet, arming yourself with the knowledge and confidence to navigate challenges and skepticism from others.

- Celebrate your successes and milestones along the way, acknowledging the positive changes you've experienced in your health, energy, and overall quality of life since adopting a carnivore approach.

IX. Conclusion

The carnivore diet represents a paradigm shift in the way we think about nutrition, challenging long-held beliefs about the role of plant foods in human health and well-being. By returning to our ancestral roots and embracing a meat-based approach, countless individuals have experienced profound improvements in their physical, mental, and emotional well-being.

While the carnivore diet may not be for everyone, its growing popularity and the mounting anecdotal evidence of its efficacy cannot be ignored. As more people embrace this way of eating and share their success stories, we have the opportunity to collectively redefine what it means to eat for optimal health and vitality.

If you're curious about the potential benefits of the carnivore diet, we encourage you to approach it with an open mind and a spirit of self-experimentation. Start with a 30-day elimination period, focusing on high-quality, nutrient-dense animal foods and paying close attention to how your body responds. Be patient with the process and remember that progress may not always be linear.

As you embark on your carnivore journey, know that you are part of a growing community of individuals who are committed to reclaiming their health and well-being through the power of animal-based nutrition. Seek out the support and guidance of experienced carnivores, healthcare providers, and other resources to help you navigate the challenges and celebrate the successes along the way.

The carnivore diet is not a fad or a fleeting trend, but a return to the way of eating that has sustained human health and evolution for millions of years. By embracing our ancestral heritage and nourishing our bodies with the foods we were designed to thrive on, we have the power to transform not only our individual lives but also the broader landscape of health and nutrition.

So, whether you're a seasoned carnivore or just beginning to explore this unconventional path, remember that you are part of a movement that is redefining what it means to eat for optimal health and vitality. Embrace the journey, trust the process, and let your innate wisdom guide you toward a life of boundless energy, resilience, and vitality. Welcome to the world of carnivore eating.

A repository of information to help you thrive on the Carnivore Diet

Our buddy Bitstein created one of the most comprehensive websites covering the carnivore diet. If you’re just getting started, check out www.justmeat.co

We’ve also had some of the best carnivore doctors on our podcast over the last two years, such as:

Dr. Shawn Baker 

Dr. Anthony Chaffee

Dr. Ken Berry

Judy Cho

Dr. Kevin Stock

Dr. Robert Kiltz

We’ve also recorded episodes of the podcast covering our nutritional journeys:

Meat is a Superfood - Our most recent podcast episode synthesizes some of our conversations with some of the best carnivore doctors in the space.

A Practical Guide to Eating Healthy - Our basic protocol to start eating healthier and redesigning your lifestyle to become the healthiest version of yourself.

The Ultimate Guide to Sourcing High-Quality Food - Our guide to actually sourcing high-quality food to prioritize nutrient density.

These are the best sources of information we have to improve your health in a meaningful way, so please share this with friends and save this as a resource for you in the future!