Understanding the Carnivore Diet
The carnivore diet is the ultimate elimination diet — you eat only animal products and eliminate all plant foods entirely. That means meat, fish, eggs, and for some people, dairy. No vegetables, no fruits, no grains, no nuts, no seeds. Just animal foods.
While it might sound extreme, the carnivore diet has gained significant popularity among people who have struggled with digestive issues, autoimmune conditions, or persistent weight problems. The idea is simple: by removing all potential plant irritants, you give your body a chance to heal, then optionally reintroduce foods to see what you actually tolerate.
Carnivore Diet Macros
Why Do People Try Carnivore?
The carnivore diet appeals to different people for different reasons:
Extreme Simplicity
No counting calories, no tracking macros, no weighing food. You eat meat until you're full. That's it. Many people find this mental freedom liberating after years of complicated diets.
Powerful Appetite Suppression
Protein is the most satiating macronutrient. When your diet is primarily protein and fat, many people find their appetite naturally decreases dramatically.
Elimination of Irritants
Plants contain compounds (lectins, oxalates, phytates) that some people react to. Removing all plants can help identify if these are causing issues.
Autoimmune Benefits
Some people with autoimmune conditions report significant improvement on carnivore, though scientific evidence is largely anecdotal at this stage.
The Appetite Suppression Effect
One of the most consistent reports from carnivore dieters is dramatically reduced hunger. This happens for several reasons:
High protein satiety — Protein triggers stronger satiety hormones than carbohydrates or fat. A steak keeps you fuller for longer than bread.
Stable blood sugar — With zero carbs, there are no blood sugar spikes and crashes driving hunger.
Natural calorie regulation — Most people find it very difficult to overeat on plain meat. Try eating 3,000 calories of steak versus 3,000 calories of pizza — one is far easier than the other.
Many carnivore dieters naturally gravitate toward one or two meals per day simply because they're not hungry more often.
What to Eat on Carnivore
The carnivore diet is remarkably simple — if it came from an animal, you can eat it:
Always Allowed
- Beef: Steaks, mince, roasts, burgers
- Pork: Chops, belly, bacon, sausages
- Lamb: Chops, leg, mince, shoulder
- Poultry: Chicken, turkey, duck
- Fish: Salmon, cod, mackerel, sardines
- Shellfish: Prawns, mussels, oysters
- Eggs: Any style, as many as you want
- Organ meats: Liver, heart, kidney
Optional (Some Include)
- Butter: Many include this
- Hard cheese: Cheddar, parmesan
- Cream: Double cream for cooking
- Bone broth: Excellent for minerals
- Salt: Essential for electrolytes
- Black pepper: Minimal plant matter
- Coffee: Controversial — some allow it
Strictly Avoided
- All vegetables: Including "healthy" ones
- All fruits: No exceptions
- Grains: Bread, pasta, rice, oats
- Legumes: Beans, lentils, peanuts
- Nuts & seeds: All types
- Sugar: All forms
- Vegetable oils: Seed oils of any kind
- Processed foods: Almost all contain plants
UK Carnivore Shopping Guide
The UK is actually excellent for carnivore eating. Here's where to shop and what to buy:
Best UK Supermarket Options
- Lidl/Aldi: Excellent value beef mince, chicken thighs, and eggs. Their bacon is affordable and good quality.
- Tesco/Sainsbury's: Good range of steaks (especially on reduced shelves). Look for ribeye and sirloin on offer.
- Costco: If you have access, buying beef in bulk is significantly cheaper. Their ribeye packs are excellent.
- Local butchers: Often cheaper than supermarkets for quality cuts. Ask about buying in bulk.
- Farm shops: Support local farmers and often get better quality, grass-fed meat.
Budget-Friendly Carnivore Foods
- Beef mince (20% fat): The backbone of budget carnivore — versatile and cheap
- Chicken thighs: Far more flavourful (and cheaper) than breasts
- Eggs: Incredibly nutritious and affordable — eat as many as you like
- Beef dripping: Cheap cooking fat from most butchers
- Lamb liver: Extremely nutrient-dense and inexpensive
- Tinned fish: Sardines, mackerel, and salmon are cheap and nutritious
Premium Options
- Ribeye steak: The classic carnivore cut — well-marbled and satisfying
- Lamb chops: Quick to cook and delicious
- Wild salmon: Excellent omega-3 content
- Grass-fed beef: Better fatty acid profile than grain-fed
The Importance of Fat on Carnivore
A common mistake is eating too lean. On carnivore, fat is your primary energy source. Without it, you'll feel tired, hungry, and generally awful.
Choose fatty cuts: Ribeye over fillet, chicken thighs over breasts, pork belly over loin.
Don't trim fat: Eat the fat on your steak — it's not waste, it's fuel.
Add butter: If your meat is lean, cook it in butter or beef dripping.
The goal is roughly 2:1 fat to protein by grams, or 70% of calories from fat.
What to Expect When Starting
The adaptation period for carnivore can be challenging. Here's what typically happens:
Week 1-2: Adaptation Phase
- Digestive changes: Your gut bacteria are adjusting. Some people experience loose stools initially — this normalises.
- Fatigue: Your body is switching from glucose to fat as primary fuel.
- Headaches: Often due to electrolyte imbalances — add more salt.
- Cravings: Sugar and carb cravings can be intense but usually pass by week 2.
Week 3-4: Adjustment
- Energy returns: Most people report stable, consistent energy.
- Appetite normalises: You'll likely settle into a natural eating pattern.
- Mental clarity: Many report improved focus and reduced brain fog.
- Inflammation reduction: Joint pain and swelling often decrease.
Month 2+: Full Adaptation
- Effortless eating: No hunger, no cravings, simple routine.
- Body composition changes: Fat loss while preserving muscle is common.
- Stable mood: Without blood sugar swings, mood often stabilises.
Potential Risks and Considerations
The carnivore diet is extreme and not for everyone. Be aware of these considerations:
Consult Your GP Before Starting
The carnivore diet is a significant dietary change. If you have any existing health conditions, take medications, or have concerns, speak to your GP first. This is especially important for people with kidney disease, gout, or cardiovascular conditions.
Who Should Avoid Carnivore
- Pregnant or breastfeeding women: Nutritional variety is important during these periods.
- People with kidney disease: High protein intake can stress compromised kidneys.
- Those with familial hypercholesterolaemia: May need to limit saturated fat.
- People with eating disorders: Restrictive diets can trigger unhealthy patterns.
- Children: Growing bodies need diverse nutrition.
Potential Concerns
- Lack of fibre: Some argue fibre is unnecessary; others disagree. Monitor your digestion.
- Micronutrient gaps: Vitamin C is low in muscle meat (organ meats help).
- Long-term unknowns: Limited research on very long-term carnivore eating.
- Social challenges: Eating out and social meals become more difficult.
Making Carnivore Sustainable
Tips for long-term success on the carnivore diet:
- Include organ meats: Liver 1-2 times per week provides vitamins A, B12, and other nutrients.
- Eat enough fat: The number one mistake is going too lean. Fat is essential.
- Salt your food: Without processed foods, you need to add salt deliberately.
- Stay hydrated: Drink water when thirsty, but don't force excessive amounts.
- Be patient: Full adaptation takes 4-6 weeks for most people.
- Consider it an experiment: Try it for 30-90 days and assess how you feel.