No controlled studies support claims that the carnivore diet can help eliminate health issues. It lacks beneficial nutrients, including fiber and plant compounds like antioxidants. It may be unsafe for some people.
It’s claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues.
However, the diet is extremely restrictive and likely unhealthy in the long term. Plus, no research backs its purported benefits.
The carnivore diet eliminates all foods except meat and animal products. Thus, it’s lacking in numerous nutrients like fiber, loaded with salt and fat, and difficult to maintain. You should follow a well-rounded diet instead.
This article talks about the carnivore diet, what it entails, whether it can help you lose weight, and what its possible pros and cons might be.
The carnivore diet is very strict; it only allows meat, fish, eggs, and some dairy products.
Supporters also say that people should avoid or limit dairy to low-lactose foods like butter and hard cheeses. Lactose is a sugar that is found in milk and dairy products.
The controversial idea behind the carnivore diet is that our ancestors mostly ate meat and fish, and that modern high-carb diets are to blame for the high rates of chronic disease.
Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the carnivore diet aims for zero carbs.
Shawn Baker, an American orthopedic doctor, is the most well-known proponent of the carnivore diet (1).
He uses testimonials from people who follow the carnivore diet to show that it can help with diabetes, depression, anxiety, arthritis, obesity, and more (1).
Baker pushed a study that asked people on the diet to answer questions about their health and eating habits. The respondents reported satisfaction and beneficial effects (2).
However, nutrition experts raised concerns about the study’s health claims. For instance, the study didn’t have a way to check the accuracy of the health information that the respondents gave. The results should be interpreted with caution (3).
Besides that, Baker’s medical license was taken away by the New Mexico Medical Board in 2017 because they were worried about his competence. Baker’s medical license was reinstated in 2019 with a requirement for direct supervision when practicing medicine (4, 5).
To follow the diet, you have to cut out all plant-based foods and only eat meat, fish, eggs, and small amounts of low-lactose dairy products.
Beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese are all good to eat. Butter, lard, and bone marrow are also allowed.
Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs.
On the carnivore diet, you should drink water and bone broth instead of tea, coffee, and other plant-based drinks.
Some carnivore diet plans may not give you much advice on how many calories to eat, how much to eat, or how many meals or snacks to eat each day. Most proponents of the diet suggest eating as often as you desire.
Certain aspects of the carnivore diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss (6, 7, 8).
This is mostly because protein can make you feel fuller after a meal, which could help you eat fewer calories and lose weight. Protein can also increase your metabolic rate, helping you burn more calories (9, 10, 11).
Thus, the carnivore diet is likely to make you feel fuller and eat fewer calories overall, at least in the short term.
A 3-month study with 132 overweight or obese adults compared how well 4 energy-restricted diets with different amounts of carbs and protein helped them lose weight (6).
Those who ate high-protein diets with 0. 4–0. 6 grams of protein per pound (0. 9–1. 0.3 grams per kilogram) of body weight per day lost a lot more fat and weight than people who ate 0.3 grams per kilogram 2–0. 4 grams of protein per pound (0. 5–0. 9 grams per kilogram) of body weight per day (6).
The results of other studies are similar, which suggests that eating more protein may help you lose weight and keep it off over time (12).
However, you don’t need to cut all carbs from your diet to see results. The main thing that causes weight loss is cutting back on calories, which might be easier to do if you eat more protein (12).
Plus, the highly restrictive nature of the carnivore diet makes it difficult to follow long term.
Since the carnivore diet excludes carbs, it eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods.
These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet.
High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes (13).
However, the complete elimination of carbs on the carnivore diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fiber carbs that don’t cause spikes in blood sugar is recommended (13).
There are many problems with the carnivore diet, including the fact that it is very strict and not allows most food groups.
Can You Eat Shrimp on the Carnivore Diet? A Complete Guide
The carnivore diet has surged in popularity for its claimed health benefits, but can shrimp be part of this meat-centric way of eating? In this comprehensive guide, we’ll cover everything you need to know about eating shrimp on the carnivore diet.
What is the Carnivore Diet?
The carnivore diet, also known as the zero carb diet, is an eating pattern that eliminates carbohydrates and focuses on animal foods like meat, fish, eggs and dairy. It’s meant to mimic an ancestral way of eating that advocates claim can reduce inflammation, balance hormones and improve chronic health conditions.
There are several variations of the carnivore diet:
- Strict carnivore: Only beef, salt and water
- Classic carnivore: Beef and other meats, fish, eggs and dairy
- Animal-based: Includes honey and low-carb fruit and veggies
- Keto carnivore: Limited carbs to stay in ketosis
All of them leave out grains, legumes, processed oils, and sugars and only include animal foods as their main source of calories. There isn’t a lot of research on the long-term effects of the carnivore diet because it is very strict and controversial.
Can You Eat Shrimp on the Carnivore Diet?
Shrimp can be included on most versions of the carnivore diet. It provides complete, high-quality protein with important nutrients. Shrimp is naturally very low in carbs, making it a carnivore diet approved food.
Here’s a breakdown of shrimp on the different carnivore diet variants:
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Strict carnivore diet: No shrimp allowed
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Classic carnivore diet: Yes, shrimp is allowed
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Animal-based carnivore: Yes, shrimp is allowed
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Keto carnivore diet: Yes, shrimp can be eaten
The only exception is the strict carnivore diet that permits only beef, salt and water. All other variations accept seafood like shrimp as part of the plan.
Benefits of Eating Shrimp on the Carnivore Diet
Here are some of the top benefits shrimp offers on a carnivore diet:
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High in protein: 4oz of shrimp provides over 20g protein to support muscle growth and satiety.
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Low in fat: Shrimp are very lean with less than 1g fat per serving. Great for those limiting fat intake.
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Nutrient-dense: Provides iodine, selenium, vitamin B12 and antioxidants like astaxanthin.
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Anti-inflammatory: Contains omega-3s that can help reduce inflammation in the body.
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Naturally low carb: Just 1g net carbs per serving fits into a low carb, ketogenic diet.
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Supports heart health: Shrimp offers cardio-protective nutrients like omega-3s and astaxanthin.
Potential Downsides of Eating Shrimp on the Carnivore Diet
There are a couple things to keep in mind:
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High in cholesterol: Shrimp contains 195mg cholesterol per serving, so limit intake if a concern.
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Possible contaminants: Opt for wild-caught shrimp and avoid imported, farm-raised versions.
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High in purines: Those with gout may need to restrict intake to avoid increasing uric acid levels.
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No nutrients found in red meat: Unlike beef, shrimp lacks nutrients like B vitamins, iron and zinc.
Tips for Choosing Quality Shrimp on the Carnivore Diet
Focus on these tips when buying shrimp:
- Choose wild-caught shrimp over farm-raised
- Look for shrimp caught in northern cold waters
- Check for sustainability certifications like Seafood Watch
- Avoid imported shrimp from Asia
- Pick fresh instead of frozen shrimp when possible
- Don’t buy pre-seasoned, breaded or fried shrimp
Recipe Ideas for Shrimp on the Carnivore Diet
Here are some carnivore diet friendly ways to enjoy shrimp:
- Herb garlic shrimp skewers
- Lemon pepper shrimp with zucchini noodles
- Shrimp and avocado lettuce wraps
- Shrimp ceviche with tomato, onion and cilantro
- Thai coconut curry shrimp soup
- Shrimp salad stuffed in bell peppers
- Air fried buffalo shrimp with blue cheese dip
The Bottom Line: Is Shrimp Carnivore Diet Approved?
Shrimp can be included in most versions of the carnivore diet, offering a lean protein source with vitamins and minerals. It’s best to choose high quality, wild-caught shrimp and keep portions moderate as part of a balanced carnivore diet. Besides the strict beef-only carnivore option, shrimp makes for a nutritious addition to this low carb, animal-food based diet.
May lack certain micronutrients and beneficial plant compounds
Fruits, vegetables, legumes, and whole grains are all very healthy foods that aren’t allowed on the carnivore diet. These foods contain vitamins and minerals that are good for you.
While meat is nutritious and provides micronutrients, it should not be the only part of your diet. If you follow a strict diet like the carnivore diet, you might not get enough of some nutrients and get too much of others (18).
What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain long-term conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes (19, 20, 21).
This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants (20).
The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
High in fat, cholesterol, and sodium
Due to the fact that carnivores only eat meat, their diet may be high in cholesterol and saturated fat.
Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease (13).
However, recent studies have shown that the link between saturated fat intake and heart disease risk may not be as strong as previously believed (14, 15).
Still, consuming high amounts of saturated fat on the carnivore diet may be of concern. No research has analyzed the health effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.
Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium.
Eating a lot of these foods on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes (16).
Red and processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer (17).
Carnivore Buttered Shrimp! Clean Keto and Ketovore!
FAQ
Can you have shrimp on a carnivore diet?
What seafood can you have on carnivore diet?
How many eggs a day do carnivores eat?
Can I eat bacon on the carnivore diet?
Can a carnivore eat shrimp?
Yes – Shrimp is a great seafood choice for the carnivore diet, providing high-quality protein and essential nutrients. Shrimp are small, succulent seafood items, popular in many global cuisines. It is worth considering that per 100g, Shrimp contains on average; 0.2g of carbohydrates, 0.3g of fats and 24g of proteins (e).
Can you eat shrimp on a keto diet?
Yes – the consumption of Shrimp can be included on the Keto Carnivore diet. Keto Carnivore is not truly a carnivore diet, however, it is still low in carbohydrates (usually up to around 40g per day to remain in ketosis) with fruits, vegetables, plant-based oils, nuts, and seeds also included. Join the Carnivore Club. It’s Free!
Can you eat seafood on a carnivore diet?
Seafood can be included in a carnivore diet. It is an excellent way to add diversity and is particularly good before an exercise regimen, especially for weight loss. However, it may sit heavy in your gut.
How should one follow a carnivore diet?
To follow a carnivore diet, eat fatty animal products, mostly ruminant meats, supplemented with pork, fatty fish, fatty cuts of poultry, eggs, animal fats, and full-fat dairy for those who tolerate it. Eliminate all plant foods, processed foods, spices, and additives.