Carnivore Diet Ultimate Guide 2024: Benefits, Risks, and Best Practices
Scientifically Reviewed by
Oscar Tong, Dietitian
Updated June 06, 2024
Introduction
|
What Is It?
|
Benefits
|
What to Eat
|
Foods To Avoid
|
4-Week Carnivore Keto Diet Plan
|
Side Effects
|
Conclusion
Introduction
The carnivore diet, a regimen that exclusively includes animal products, has been gaining traction among those seeking improved health and weight management.
This diet stands in stark contrast to traditional nutritional guidelines that emphasize plant-based foods. In this detailed guide, we explore the intricacies of the carnivore diet, its potential benefits, risks, and how to implement it effectively to reap all the benefits without the side effects.
What is the Carnivore Diet?
The carnivore diet is a high-protein, high-fat diet that involves consuming only animal products such as meat, fish, eggs, and some dairy.
It excludes all plant-based foods, including fruits, vegetables, grains, nuts, and seeds.
Key Components of the Carnivore Diet:
Meat: Beef, pork, lamb, poultry Fish and Seafood: Salmon, tuna, shrimp
Dairy: Cheese, butter, heavy cream (for those who tolerate lactose)
Eggs: Chicken, duck
Benefits of the Carnivore Diet
1. Ketosis and Weight Loss
One of the most significant benefits reported by adherents of the carnivore diet is weight loss.
The high protein and fat content promotes satiety, reducing overall calorie & carb intake which also switches on ketosis - i.e. fat burning mode.
Many of the diet's benefits come from being in ketosis, where the body uses fat for fuel instead of carbohydrates.
Supplements such as keto gummies can more rapidly switch on ketosis, so you can start burning fat much faster.
2. Reduce Stubborn Belly Fat
The reduction in carbs from doing a keto/carnivore diet switches on ketosis. When your body is in ketosis, your body releases catecholamines which increase blood flow to stubborn areas of fat (most common around your midsection)
You can test this at home, pinch a bit of your stubborn belly fat - you'll notice it's a lot colder than other areas of the body - this is because there's less blood flow in those regions.
When you're in ketosis, these areas of stubborn fat should generally get warmer due to the improved blood flow from ketosis. The increased circulation allows your body to more easily access, mobilise and burn off stubborn belly fat!
An simple method to speed this up is to take keto gummies. Which can rapidly invoke ketosis and accelerate stubborn fat burning, just ensure to take it on an empty stomach.
3. Improved Hormonal Health & Libido
Increased Libido: Some individuals report an uptick in sexual desire, perhaps linked to the keto/carnivore diet's zinc/mineral dense nutrients derived from lean cuts of red meat which positively promote healthy hormonal levels & libido in both men & women.
The fat loss effect from ketosis can also lead to a slight increase in lean muscle & decrease in fat - coincidentally, fat loss leads to less female hormone activity in the male body i.e. estrogen, decreasing the appearance of man-boobs/gynecomastia & inversely increasing testosterone & libido.
Whilst for women it can either raise or decrease hormone levels depending on what your body needs. For example, women with polycystic ovarian syndrome (PCOS) as well as post menopausal women may require zinc to reduce their testosterone levels, while women with low estrogen may need zinc to help raise their levels.
Everyone wins, you will be feeling like your younger self again in a matter of days while in ketosis!
4. Reduced Inflammation
Animal-based diets are low in anti-nutrients such as lectins and phytates found in plant foods, which can cause inflammation in some people.
By eliminating these, the carnivore diet may help reduce inflammation.
5. Improved Blood Sugar Control
Research has shown that the ketogenic/carnivore diet can have significant benefits for individuals with type-2 diabetes or insulin resistance.
By minimising carbohydrate intake and stabilising blood sugar levels, the keto diet can drastically improve insulin sensitivity, which can help improve fuel utilization and metabolism[3].
6. Improved Mental Clarity
Many individuals on the carnivore diet report experiencing improved mental clarity, focus, and cognitive function.
This is attributed to the steady supply of ketones to the brain, which serves as a more efficient and sustainable energy source compared to carbohydrates.
7. Increased Energy Levels
As the body adapts to burning fat for fuel, many people experience a noticeable increase in energy levels and endurance due to the increase in ketone bodies.
Unlike the energy fluctuations associated with carbohydrate-rich diets, carnivore diet provides a steady and consistent energy source (from our very own fat stores) throughout the day.
Additionally, supplementing with ketones can quickly create energy (from our very own fat stores) should you ever feel a bit "flat" when starting a Carnivore diet.
Implementing The Carnivore Diet
Macronutrient Ratios
To achieve weight loss while on the Carnivore diet, it is essential to maintain specific macronutrient ratios.
A typical Carnivore diet consists of approximately 65% of calories from fat, 30-35% from protein, and 5-10% from carbohydrates.
Our Keto Meals are carnivore compliant & contain the optimal macronutrient ratio for ketosis while on carnivore, which takes the guess-work out of planning, grocery shopping & cooking.
Our nutritionists have fortified the meals with MCT's to further promote fat burning. They contain the optimal macronutrient percentages for ketosis, shown below - so you're guaranteed ketosis.
Protein: 30-35%
Carbs: 5-10%
Fats: 65%
What To Eat
On the Carnivore diet, focus on consuming whole, nutrient-dense foods that are low in carbohydrates and high in healthy fats. Examples include:
Avocados
Olive oil
Coconut oil
Blueberries (Fibre & Antioxidants)
Nuts and seeds
Cacao Powder (For Fibre)
Fatty fish (EPA & DHA)
Grass-fed meat and poultry
Leafy green vegetables
Alcohol: Low-carb Beer, Alcohol, Vodka are ok occasionally
Foods To Avoid
The foods listed below should be avoided as they can snap you out of ketosis. Examples include:
Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains or starches: wheat-based products, rice, pasta, cereal, etc.
Fruit: all fruit, except berries like blueberries and blackberries.
Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables: potatoes, sweet potatoes, carrots, parsnips, etc.
Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
Unhealthy fats: processed vegetable oils, mayonnaise, etc.
Alcohol: beer, wine, liquor, mixed drinks
Meal Planning And Preparation
To ensure success on the Carnivore diet, planning, preparing meals and ensuring you have convenient no-prep keto snacks ahead of time is essential.
This helps avoid temptations and ensures that Carnivore-friendly options are readily available when hunger strikes.
Consider batch cooking and meal prepping on weekends to save time during the busy work week.
Alternatively, if you don't have the time to plan your meals, grocery shop, cook, or track your macronutrient requirements, check out Keto Australia's range of Carnivore dietitian-approved keto meals.
You won't need to do any cooking, cleaning or meticulous tracking. Simply heat, eat, and you'll be in ketosis, guaranteed.
Risks & Considerations
Nutrient Deficiencies
While the carnivore diet provides many essential nutrients, it can lack certain vitamins and minerals found in plant foods, such as vitamin C, fiber, and certain phytonutrients.
These deficiencies can lead to health issues over time.
Cardiovascular Health
The high intake of saturated fats on the carnivore diet raises concerns about long-term cardiovascular health.
It is crucial to monitor cholesterol levels and overall heart health while on this diet.
Sustainability
Adhering to a carnivore diet can be challenging in the long term due to its restrictive nature.
Social situations, availability of food options, and personal preference can make strict adherence difficult.
A keto diet has all the weight-loss benefits (mentioned above) of the carnivore diet, without any of the caveats of a strict 'meat only' diet. Making the keto diet preferential & easier to sustain!
Introducing the Carnivore Keto Diet: All the Benefits of Carnivore without the Side Effects.
To begin a balanced carnivore inspired ketogenic diet, reduce your intake of high-carbohydrate foods and increase your consumption of healthy fats and proteins.
Include a variety of non-starchy vegetables, some fruits, and leafy greens in your meals.
Meal Planning
Planning your meals is essential to ensure you get a variety of nutrients.
Incorporate different types of meat, fish, dairy, and plant-based foods to create a balanced diet.
Monitoring Progress
Keep track of your health markers, such as weight, blood pressure, and blood work, to ensure the diet is benefiting you.
Regular check-ups with a healthcare provider are recommended.
4-Week Carnivore Keto Diet Plan
Our Carnivore ketogenic diet plan is designed with the perfect macronutrient ratios to generate maximal fat loss in 4 weeks without all the side effects commonly associated with pure carnivore.
We constantly revise and update our plans with the latest in metabolic science - our most recent update include the integration of intermittent fasting with powerful keto gummies alongside the keto diet to generate the greatest amount of fat loss in the shortest time possible (4-Weeks).
Expected Weight Loss
In 4 Weeks: 6-10kg
Our most up-to-date revision of the 4-Week Carnivore keto diet plan:
Last Updated 1 month ago. 9/05/24
Get into ketosis & lose up to 2.5kg
4-Week Carnivore
Keto Diet Plan
Why do we recommend combining intermittent fasting with the carnivore keto diet?
Research suggests that short periods of 14-16 intermittent fasting while taking ketone supplements such as keto gummies can rapidly kickstart ketosis. Our keto meals are also fortified with MCTs to power up fat-burning. So you can confidently rest assured you'll become a "well-oiled" fat-burning machine while following our highly effective 4-Week Carnivore Diet Plan.
Sample Carnivore Diet
Monday
intermittent fast: take 2 keto burn gummies (ketones), & drink water, black coffee or tea - fast until lunch.
breakfast (optional): egg, tomato, basil, and spinach omelette (Ensure to stay hydrated)
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before keto meals (view the delivery menu here) (view keto recipes here)
Tuesday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): egg, tomato, basil, and spinach omelette
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before steak & brocolli, salad & feta
Wednesday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): nut milk chia pudding topped with coconut and blackberries
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before Chicken Breast with Parmesan cheese, broccoli, and salad
Thursday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): omelette with avocado, salsa, peppers, onion, and spices
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before chicken breast stuffed with pesto and cream cheese and a side of grilled zucchini
Friday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before chicken salad with olive oil, feta cheese, and a side salad
Saturday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): cream cheese pancakes with blueberries and a side of grilled mushrooms
lunch: 2 keto sleep gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before white fish cooked in olive oil with kale
Sunday
intermittent fast: take 2 keto burn gummies (ketones) & drink water, black coffee or tea - fast until lunch.
breakfast (optional): fried eggs with mushrooms
lunch: 2 keto ACV gummies before keto meals (view the delivery menu here)
dinner: 2 keto sleep gummies before kangaroo patties with low-carb buns
Always remember, the 4-Week Keto Plan and intermittent fasting are not just about weight loss, they are about your overall health. By rotating the vegetables and meat over the long term, you're ensuring a diverse intake of nutrients and health benefits, keeping you on track for a healthier you.
Guilt-Free Snacks
If you have cravings while following the 4-Week Keto Plan, we have a variety of guilt-free Keto snacks you can indulge in whenever the hunger pangs strike.
Keto Bars - Limit of 2 per day.
Keto Protein Water - Can be had as many times as you'd like.
Keto Meals - Heat your favourite meal; this will boost metabolism and curb appetite.
Food & Drink You Can Have During Your Fast
Black Coffee & Tea: The naturally occurring caffeine in coffee & tea can slightly boost thermogenesis & give a boost in energy; ensure to have it without sugar, milk or creamers.
MCT Oil or Coconut Oil: Adding a small amount of MCT oil or coconut oil to your drinks can provide a quick energy source without significantly impacting insulin.
Apple Cider Vinegar: Some people include a small amount of apple cider vinegar in water, which may offer potential health benefits.
Ketones/Keto Gummies: Ketones are the foundation of ketosis. Adding them to your keto diet (especially throughout intermittent fasting) can power up fat-burning and provide you with energy (which comes from your fat stores). Be wary of brands that use cheap fillers and low-grade ingredients. To avoid buying the wrong product, Keto Australia recommend this brand.
Remember, the primary goal during a fast is to avoid foods and drinks that stimulate an insulin response, as insulin release can inhibit the fasting state & snap you out of ketosis. It's essential to listen to your body and choose options that work for you, as individual responses to fasting can vary. Consult a healthcare professional before starting any fasting regimen if you have specific health concerns or conditions.
Potential Side Effects & Considerations
While the ketogenic diet offers many benefits, it may not be suitable for everyone, and there are potential side effects to be aware of, including:
Keto flu: Some people may experience flu-like symptoms, such as fatigue, headache, and irritability, during the initial transition to ketosis. These symptoms typically subside within a few days to a week as the body adapts to burning fat for fuel. Keto Gummies contain ketones, which can rapidly invoke ketosis in a matter of hours, voiding a lot of the flu-like symptoms during the transitional phase.
Electrolyte imbalances: Restricting carbohydrates can lead to electrolyte imbalances, particularly sodium, potassium, and magnesium. Ensure adequate intake of electrolyte-rich foods or consider supplementation if necessary; our range of Keto Protein Water, Keto Bars & Keto Gummies are fortified with electrolytes.
Digestive issues: Some individuals may experience digestive discomfort, such as constipation or diarrhea, when starting the ketogenic diet. This is often temporary and can be mitigated by staying hydrated and increasing fibre intake from low-carb vegetables or supplementing with Keto ACV Gummies, which can support digestive health.
"As a someone who's worked in the health sector all their life & practises the keto diet, it's not just weight loss, but the other health benefits that make keto life-changing"
Heather
Conclusion
The Carnivore ketogenic diet is a powerful tool for weight loss, improved metabolic health, and enhanced brain function.
By following a carnivore keto diet plan and achieving ketosis, individuals can experience a wide range of health benefits.
However, it is essential to approach the carnivore ketogenic diet mindfully, as it it very easy to kick your body out of ketosis once are in it. Thankfully Keto Australia offers a range of dietitian-approved keto products and a convenient keto meal delivery service to eliminate the guess-work and accelerate your fat loss results.
With proper planning and adherence to macronutrient ratios, the carnivore ketogenic diet can be a sustainable and effective way to achieve your health and wellness goals.
Where Can I Start?
Keto Australia was founded to make Keto easy. Our Keto offerings are here to simplify your carnivore journey.
Bid farewell to the challenges of staying in ketosis as Keto Australia handles all the intricate planning on your behalf.
Whether you aim to shed 5kg or an impressive 30kg, our tailored solutions cater to your unique body type & goals.
No more distractions from what truly matters – be it cherished moments with family, personal endeavours, or professional pursuits.
With Keto Australia's comprehensive meal plans, maintaining ketosis seamlessly integrates into your lifestyle.
Ready to embark on a transformative 4-Week Keto Journey? Seize the opportunity to redefine your wellness journey with Keto Australia today!
Switch On Ketosis & Start Burning Fat Today With Your Starter Kit.
422 Verified 5-Star Reviews
50% Off Deal Ends:
:
:
hours
Keto Weight Loss Starter Kit
$297 $168
30 days of our powerful Ketone Gummies Weightloss Set:
-Keto Burn Gummies $99
-Keto ACV Gummies $99
-Keto Sleep Gummies $99
$297 $168
30 days of our powerful Ketone Gummies Weightloss Set:
-Keto Burn Gummies $99
-Keto ACV Gummies $99
-Keto Sleep Gummies $99
FIRST TIME PURCHASE INCLUDES:
Free 30-Day Weight Loss Plan
-30-Day Keto Diet Plan eBook
$49
Free
Express Shipping
Dispatched in 24 hours
$20
Free
Total
$366
$168
Or 4 interest-free payments of $41.25 with
Safe & secure checkout
30-day money back guarantee
Fast & free shipping
No subscriptions, ships once
Kickstart your fat burning up to 3x faster with our keto starter kit.
No Results? 30-Day Moneyback Guarantee.
VEGAN
GLUTEN-FREE
DAIRY-FREE
NON GMO
NO SUGAR ADDED
PECTIN BASED
A randomised controlled trial showed supplementing with ketones increased participants’ blood ketone levels by over 300%
See Research Studies
IN A RANDOMISED CONTROLLED TRIAL¹
3x
increase in blood ketone levels after supplementing with ketones
James, Shaun, and Beau Kjerulf Greer. “Influence of Exogenous β-Hydroxybutyrate on Walking Economy and Rating of Perceived Exertion.” Journal of dietary supplements vol. 16,4 (2019): 463-469. doi:10.1080/19390211.2018.1471562