Frequently Asked Questions

Everything you need to know about the carnivore diet, cholesterol, fat, and low carb nutrition

What is the Carnivore Diet?

What exactly is the carnivore diet?

The carnivore diet is an eating approach that consists exclusively of animal products—meat, fish, eggs, and sometimes dairy—while eliminating all plant-based foods.

It focuses on high fat and protein intake with zero carbohydrates, based on the principle that humans evolved eating primarily animal foods and that many health issues stem from plant foods and processed carbohydrates.

What foods can I eat on the carnivore diet?

On the carnivore diet, you can eat:

  • Meat: beef, pork, lamb, chicken, turkey, bison
  • Organ meats: liver, heart, kidney, brain
  • Fish and seafood: salmon, sardines, shrimp, oysters
  • Eggs from any bird
  • Animal fats: tallow, lard, bone marrow, bone broth
  • Optional: butter, heavy cream, hard cheeses
  • Seasonings: salt and water

Most people focus on ruminant meats (beef, lamb, bison) as these are the most nutrient-dense and well-tolerated.

What are the different variations of carnivore?

There are three main variations of the carnivore diet:

  • Lion Diet: The strictest approach—only ruminant meat (beef, lamb, elk), salt, and water. Often used as an elimination diet for autoimmune conditions and healing.
  • Strict Carnivore: The classic zero-carb version—all meat (beef, pork, poultry, fish), eggs, and animal fats (tallow, lard, butter). No plant foods allowed.
  • Keto-Vore: A flexible "carnivore-ish" approach that's heavily animal-based but may include small amounts of low-carb plants (avocado, olives) or dairy while keeping meat as the primary fuel source.

Most people start with strict carnivore and adjust based on their health goals and how their body responds.

How is this different from keto or paleo?

While carnivore shares some similarities with keto and paleo, it's more restrictive:

  • Keto: Focuses on low carbs and high fat but includes plant foods. Carnivore eliminates all plant foods.
  • Paleo: Includes fruits, vegetables, nuts, and seeds. Carnivore is animal products only.
  • Carnivore: The most restrictive - only animal products, no tracking macros or calories typically required.

Carnivore is essentially a zero-carb diet that naturally induces ketosis due to the absence of carbohydrates.

Health & Nutrition

Won't I get vitamin C deficiency and scurvy?

This is one of the most common concerns, but there's no documented case of scurvy in someone eating a carnivore diet. Here's why:

  • Fresh meat contains sufficient vitamin C, especially organ meats
  • Vitamin C requirements decrease significantly when not consuming carbohydrates (glucose competes with vitamin C for absorption)
  • The carnivore diet is anti-inflammatory, reducing vitamin C needs
  • Indigenous populations like the Inuit thrived on all-meat diets with no scurvy

What about fiber? Don't we need it for digestion?

Contrary to popular belief, fiber is not essential for health. Many carnivore dieters report:

  • More regular and complete bowel movements
  • Resolution of IBS, constipation, and digestive issues
  • Less bloating and gas
  • Improved gut health overall

Animal products are highly bioavailable and efficiently absorbed, leaving minimal waste. The idea that we need fiber for "bulk" is increasingly questioned by modern research.

Is eating only meat bad for my heart and cholesterol?

This is a common misconception based on outdated science. Many people on the carnivore diet report:

  • Improved cholesterol markers (higher HDL "good" cholesterol, lower triglycerides)
  • Better blood pressure
  • Reduced inflammation markers
  • Improved insulin sensitivity

The relationship between dietary cholesterol and heart disease has been largely debunked. Inflammation and insulin resistance are now understood to be the primary drivers of heart disease, both of which tend to improve on carnivore.

Cholesterol is essential for hormone production, brain function, and cellular health. The body produces most of its cholesterol regardless of dietary intake.

How much fat should I eat on the carnivore diet?

The carnivore diet is naturally high in fat, which is crucial for energy, hormone production, and satiety. Key points about fat intake:

  • Fat is your primary fuel: On a low carb, high fat diet, fat replaces carbohydrates as your main energy source
  • Aim for fatty cuts: Choose ribeye, ground beef (80/20 or 73/27), pork belly, salmon, and lamb for optimal fat content
  • Don't fear saturated fat: Saturated fat from animal sources is stable, nutritious, and essential for health
  • Add extra fat if needed: Butter, tallow, lard, and ghee can be added to leaner meats
  • Listen to your body: Eat fat to satiety - most people naturally find a 1:1 or 2:1 fat-to-protein ratio

Fat provides sustained energy without blood sugar spikes, keeps you full longer, and supports optimal hormone function on the carnivore diet.

Can I get all the nutrients I need from meat alone?

Yes! Animal products, especially when including organ meats, contain all essential nutrients:

  • Complete proteins with all essential amino acids
  • Highly bioavailable vitamins (B12, A, D, K2)
  • Essential minerals (iron, zinc, selenium) in their most absorbable forms
  • Omega-3 fatty acids from fish and grass-fed meat
  • No anti-nutrients that block absorption (unlike plant foods)

Many traditional cultures thrived on predominantly or exclusively animal-based diets for thousands of years.

Getting Started

What can I expect in the first few weeks?

The transition period varies by person, but common experiences include:

  • Week 1-2: Adaptation phase - may experience fatigue, headaches, or digestive changes as your body switches to fat metabolism
  • Week 2-4: Energy starts returning, cravings diminish, digestive system adapts
  • Month 2+: Most people report stable energy, mental clarity, reduced inflammation, and improved overall well-being

Stay well-hydrated and ensure adequate salt intake during the adaptation period.

How much should I eat?

Most carnivore dieters eat to satiety without counting calories. General guidelines:

  • Eat when hungry, stop when full
  • Most people eat 1-2 pounds of meat per day
  • Don't be afraid of fat - it's essential for satiety and energy
  • You may eat more initially as your body adapts
  • Appetite typically self-regulates over time

Do I need supplements?

Most people don't need supplements on carnivore, especially if eating nose-to-tail (including organ meats). However, some people choose to supplement:

  • Electrolytes: Especially during adaptation (sodium, potassium, magnesium)
  • Vitamin D: If you don't get adequate sun exposure
  • Organ meat supplements: If you can't eat fresh organs

It's best to get bloodwork done and work with a knowledgeable healthcare provider to determine your individual needs.

Common Concerns

Is this diet sustainable long-term?

Many people have followed the carnivore diet for years with excellent health outcomes. Some for over a decade. The diet is:

  • Simple and straightforward - no complex meal planning
  • Naturally satiating - reduces food obsession and cravings
  • Nutritionally complete when done properly
  • Supported by growing community and resources

Like any dietary approach, it works best for those who find it suits their individual needs and lifestyle.

What about the environmental impact?

This is a complex topic with multiple perspectives:

  • Regenerative agriculture and grass-fed cattle can actually improve soil health and sequester carbon
  • Well-managed grazing lands support biodiversity and ecosystem health
  • Industrial crop agriculture also has significant environmental impacts (monocultures, pesticides, soil depletion)
  • Supporting local, regenerative farms can be an environmentally conscious choice

Many carnivore dieters prioritize sourcing from regenerative farms and supporting sustainable animal agriculture practices.

Will I be able to socialize and eat out?

Yes! While it requires some adaptation, most restaurants can accommodate:

  • Order steak, burgers (no bun), chicken, or fish
  • Ask for extra meat instead of sides
  • Most steakhouses are naturally carnivore-friendly
  • Bring your own food to social gatherings if needed
  • The carnivore community is supportive and many share dining tips

Can I exercise and build muscle on carnivore?

Absolutely! Many athletes and bodybuilders follow the carnivore diet. Benefits include:

  • Abundant high-quality protein for muscle building
  • Reduced inflammation aids recovery
  • Stable energy without carb crashes
  • Improved body composition
  • Better joint health and reduced injuries

There may be an adaptation period where performance temporarily dips as your body becomes fat-adapted, but most people report equal or better performance after adaptation.