Carnivore Diet Variations: Find Your Perfect Fit

1. What Are Carnivore Diet Variations? 

The carnivore diet contains different modifications representing animal-based eating patterns. It adapts the basic “all-meat” concept to meet specific health needs and personal preferences. Additionally, these variations allow individuals to customise the carnivore approach to their tolerance and goals. Thus, primarily focusing on weight loss or muscle gain.

Proponents like Dr. Shawn Baker promoted the modernised carnivore diet, which originated from our ancestors' eating patterns. A study published in the PMC journal highlighted the findings of its survey. It concluded that people following a carnivore diet reported few adverse effects, many health benefits, and high satisfaction with adherence to a long-term carnivore diet.

Carnivore diets include several eating styles, all of which prioritise animal food but allow you to customise your plan according to your needs.

Jordan Peterson promoted the diet by following the "lion diet," which includes beef. In contrast, Paul Saladino promotes a flexible eating plan based on animal products that allows small amounts of plant foods like fruit. The ability to adjust meal options marks the opposite of plant-inclusive diets, which promote both plants and animals.

2. Popular Carnivore Diet Variations 

These are modifications of the carnivore diet.

Strict Carnivore Diet: 

A strict carnivore diet is an extremely restrictive eating plan that consists entirely of meat and animal products and excludes all plant foods. It's also known as the zero-carb" diet. 

Foods Allowed:

• Beef, lamb, and other ruminant meats
• Organ meats (e.g., liver, heart) from these animals

Benefits:

• Meal planning is easy, with only a few items on the menu.
• Eliminating plant foods reduces the inflammatory triggers in sensitive individuals.

Risks:

Relying only on ruminant meat may lead to nutritional deficiencies (e.g., magnesium) and a lack of dietary diversity. The recommended intake of magnesium is 400-420 mg/day for adults and children age 4 years and older.

Keto Carnivore Diet

The keto-carnivore diet combines the ketogenic and carnivore diets, which include low-carb diets. It focuses on eating animal products like meat, fish, eggs, and some dairy while eliminating carbohydrates and other food groups. This version adjusts the macronutrient profile, including high fat intake (over 80% of calories), moderate protein, and a low-carb diet.

Benefits

• Enhanced Ketosis: The high fat content in the diet promotes ketosis, which boosts mental clarity and energy.
• Stable Energy Levels: Ketosis helps stabilise blood sugar and provide consistent energy.

Risks:

Consuming very high amounts of saturated fat increases some individuals' LDL cholesterol (bad cholesterol) and cardiovascular risk.

Animal-based Carnivore Diet

An animal-based carnivore diet involves dietary variation based on specific choices of non-meat animal food products. It includes foods that are considered “low toxicity” or historically part of ancestral diets.

Foods Allowed:

• Meat and organs: A variety of animal meat, including organ meat.

• Dairy and eggs: Some versions of the diet allow raw or minimally processed dairy products and eggs.

• Carbohydrates: People can also add small amounts of carbohydrates for recovery, especially after intense exercise. The diet allows seasonal fruits, honey, and low-toxic plant foods.

Benefits: 

• Enhanced Nutrient Variety: Adding fruits or honey provides natural carbohydrates that help the body recover from exercise and provide energy.
• Balanced Approach: The dietary approach is less restrictive. Thus, it makes it easier for many people to stick to it for a long time. It also allows some of the nutrients to be obtained from plants and the healing benefits of animal foods.

Risks: 

The diet is risky for people with fructose sensitivity. Foods such as small amounts of fruit or honey can cause problems. A study published in The American Journal of Clinical Nutrition also highlighted that consuming an animal-based diet can affect gut health and increase the risk of chronic diseases. As an animal-based diet is high in saturated fat, it also increases cholesterol in some individuals.

Carnivore with Dairy:

In this dietary version, they intentionally add dairy, focusing mainly on a meat-based diet. However, carnivore diets include only animal products, but they add eggs and dairy for variety and to make the diet healthier.

Foods Allowed: The following foods are allowed in a carnivore dairy diet.

• Meats: The main focus is on animal meat products, including chicken, beef, pork, and fish.

• Dairy Products: Some dairy products, such as full-fat cheese, butter, and heavy cream, are also included
• Eggs: Eggs are also included in a diet that provides both protein and fat. 

Benefits: It provides the following benefits.

• Calcium and Nutrients: Dairy provides important nutrients like calcium, vitamin D, and extra protein, which are good for bones and general health.
• Food Variety: Adding dairy to recipes makes them more flexible and helps people stick to them for longer periods.
• Weight loss and blood sugar management: The diet promotes weight loss and maintains blood sugar levels. It is also beneficial for enhanced mental clarity, gut health, and insulin sensitivity.

Risks: The diet is linked with the following dangers and considerations.

• The diet is high in saturated fat, cholesterol, and sodium. It increases LDL cholesterol, which increases the risk of heart disease. 
• Consuming red and processed meat in a carnivore diet also increases the risk of specific types of cancers, such as colon and rectal cancer. 
• The diet may cause nutritional deficiencies because it lacks many micronutrients and beneficial plant compounds. 
• The diet lacks dietary fibre, which also causes constipation in some people.

Nose-to-Tail Carnivore:

Nose-to-tail carnivory is a traditional eating pattern in which people consume every edible part of an animal, including organs, bones, and fat. Thus, the diet aims to capture an animal's full nutritional potential. It also involves bone broth and bone marrow, rich in collagen, gelatine, and other connective tissue nutrients.

Foods Allowed: The following foods are allowed in the nose-to-tail carnivore diet.

• Organ meats:  Beef liver, heart, and kidneys

• Eggs: A good source of protein, fat, and vitamins
• Fatty cuts of meat, Such as grass-fed ground beef
• Animal fat: Such as butter, tallow, or suet

Benefits:

• Micronutrient Density: Organs are very high in nutrients, with various vitamins and minerals (including vitamin B12, iron, and zinc).
• Provides Essential Amino Acids: Various foods can offer a healthy range of amino acids, fatty acids, and other nutrients.

Risks:

These are some risks linked with a nose-to-tail carnivore diet.

• Overconsumption of nutrients: Consuming excess organs of an animal, like the liver or other parts high in vitamin A, can cause hypervitaminosis A (toxicity of vitamin A). Thus, it is essential to consume foods in a balanced amount to prevent overconsumption of nutrients.
• Exposure to Heavy Metals: A study published in the PubMed journal also shared that organ foods might contain heavy metals, especially from animals raised in polluted environments.
• Taste: The taste or feel of organ foods is not appealing to everyone, which may make it harder for some people to stick to their plans.

3. Benefits of Experimenting with Variations 

Following a carnivore diet involves minor adjustments in macronutrients and food choices, which can affect how the body responds. It includes how the body heals, performs athletically, stays socially sustainable, and affects mental health. The “experiments” help customise the eating approach to achieve specific objectives.

1. Protein/Fat Ratio: Personalizing it for Cutting vs. Bulking

Experiment with different protein-to-fat ratios according to requirements. 

• For weight loss (cutting): Cut the amount of protein and consume higher fat. The lower protein strategy promotes ketosis and avoids overeating, lowering overall calorie intake.
• For bulking or muscle gain, increase protein slightly and lower fat slightly. It aids in muscle repair and growth.

This flexibility enhances metabolic flexibility (the body’s ability to shift between fuel sources). It represents a sort of “adaptation” not only to the fuel source but also to evolutionary pressures on metabolism over longer time scales.

2. Gut Healing: 

Some proponents suggest that eliminating plant nutrients is helpful to reset gut inflammation and aids autoimmune healing.

• A strict carnivore diet that excludes dairy and all plant-based foods has been shown to relieve the symptoms of some autoimmune diseases by lowering inflammation and intestinal permeability.
• A study published in the PubMed journal highlighted that participants following the carnivore diet for autoimmune health management self-reported improved symptoms such as reduced pain and fatigue. However, these findings are observational, and individual results may vary.

3. Athletic Performance

Muscle glycogen is the stored form of glucose, which acts as a primary fuel source for muscle activity, especially during intense exercise. To replenish muscle glycogen stores, athletes consume a diet rich in carbohydrates, which are broken down into glucose and used by the body to resynthesize glycogen. As the carnivore diet restricts carbohydrates, it is not ideal for athletes who want to maintain high muscle glycogen levels for optimal performance and recovery. 

Although dairy and organ meats are high in nutrients in a carnivore diet, they do not contain carbohydrates, but they can be consumed in some carnivore diet variants with low carbohydrate content. 

To increase muscle glycogen, athletes who follow carnivore diets consume animal-derived carbohydrates, which are present in organ meats and certain dairy products.

• CrossFit groups and case studies highlighted that even a small amount of glycogen "rescue" from animal sources enhances overall performance. These changes have been anecdotally associated with improved exercise endurance and recovery.
• For example, research on ketogenic interventions (which share similarities with a "keto-carnivore" approach) has shown improved treadmill endurance in animal models.

4. Sustainability

Social isolation is a common barrier to long-term adherence to a carnivore diet. Dairy products (hard cheeses, butter, kefir) can be included in variations to enhance food choices and make the diet more acceptable for dining out or family meals. The inclusion of dairy not only adds nutrient diversity (calcium, vitamin D, etc.) to meals, but it also improves the diet's social sustainability. It makes it easier to follow in social contexts.

5. Improves Mental Health

A variation on animal-only that includes a ketogenic influence may positively influence brain chemistry. A study published in Frontiers shared that the high-fat, low-carb, moderate-protein, and very low-carb (keto-carnivore) approach showed positive results in reducing anxiety symptoms. Its improvements may be due to stabilised blood sugar, lowered inflammatory markers, and increased production of ketone bodies as neuroprotective agents.

Whether you want to increase muscle mass or lose weight, experimenting with different carnivore diets may help you achieve your goals. It can also improve mental health, physical performance, gut healing, and social sustainability. With a dietary approach, gradual adaptation and careful monitoring are essential. 

4. Risks and Criticisms Linked with Carnivore Variation 

These are some risks and criticisms of each diet linked with the variation of carnivores. 

• Strict carnivore diet: Anecdotes and survey data report boredom and relapse from the extreme monotony. Another study also reported dropout rates of around 35% in three months, showing that a large population finds it difficult to continue with the strict version.
• Keto-Carnivore: A study published in the Journal of Clinical Lipidology highlighted that low-carb, high-fat diets (keto-carnivore diets) have shown that certain people reported higher LDL ("bad") cholesterol, especially those with genetic predispositions such as ApoE4 carriers. The NIH also shared that some participants had adverse lipid reactions by following the keto-carnivore diet, which raises concerns for genetically predisposed individuals.
• Animal-Based: When acidic fruits (pH <4.0) are added to an animal-based diet, it leads to enamel erosion. While no focus is placed on strict carnivore advocacy, the general nutritional and dental literature confirms that frequent consumption of acidic foods can lead to dental erosion. 
• Dairy Inclusive: The carnivore diet also allows certain dairy items. These usually include casein, which some people cannot digest properly. In certain situations, dairy inclusion can worsen the symptoms of sensitivities or cause inflammatory reactions.
• Nose-to-tail: The liver is extremely rich in vitamin A, and overconsumption may lead to hypervitaminosis A. The NIH recommends ≤10,000 IU/day of vitamin A; however, 100 g of beef liver contains 16,900 IU, exceeding the recommended amount of vitamin A.

Besides its benefits, each diet has potential risks associated with it. Thus, it is essential to consult a healthcare provider or nutritionist before changing the dietary pattern.

 

 

5. How to Choose the Right Variation?

 

Choosing the right variation of the carnivore diet is essential to align with the dietary approach. Similarly, the selection of a diet depends on the bioindividuality and purpose of the diet. The below table highlights the variation depending on the specific goals, health status, and lifestyle preferences. 

Category	Key Considerations	Recommended Variation
Goal-Based	Weight loss	Strict carnivore or keto carnivore
	Muscle gain	Animal-based or dairy-inclusive carnivore
Health Status	Autoimmune issues	Strict carnivore or nose-to-tail variant
	Metabolic syndrome	Keto carnivore
Lifestyle	Social dining	Carnivore with dairy
	Travel-friendly	Pemmican-based strict carnivore (high-energy food made from dried meat and animal fat)
Testing	30-day elimination phases Bloodwork (CRP, lipids)	Testing protocol to assess individual response

Individuals can also stick to a baseline reset using Dr. Paul Saladino's "30-Day Reset" protocol. It helps eliminate possible triggers, stabilise biomarkers, and prepare for a customised long-term carnivorous strategy. 

6. Carnivore Variations vs. Paleo, Keto, and Vegan 

A carnivore diet greatly differs from paleo, keto, and vegan diets in food choices. The keto diet is low-carb, while others are restrictive and plant-heavy, especially in a vegan diet. The table below highlights the difference between carnivore variations and paleo, keto, and vegan diets. 

 

Aspect	Carnivore Variations	Paleo	Keto	Vegan
Foods Allowed	Only animal products; no plants (excludes nuts, seeds, and vegetables). A “keto carnivore” is also stricter	Primarily animal‐based but allows nuts, seeds, fruits, and vegetables	Mainly animal products with non‐starchy vegetables	Only plant‐based foods are included and animal products are excluded
Diet Nature	Extremely low-carb, high in animal-derived proteins and fats	Low-to-moderate carb, whole, unprocessed “ancestral” foods	Very low-carb to trigger ketosis; some vegetables permitted but overall limited	High in carbs and fibre; rich in phytonutrients and antioxidants
Key Distinction	Prioritises animal nutrients; completely excludes plant foods	Allows beneficial plant foods (nuts/seeds), unlike carnivore	Tolerates veggies. Although it is stricter versions, cut them out to maintain ketosis	Ethical and environmental principles prioritise only plants

7. Transitioning Between Variations

When transforming diets, like shifting from a strict to an animal-based diet or from a ketogenic to a dairy-inclusive plan, it is essential to keep the metabolism stable and avoid problems like refeeding syndrome.

1. Strict Carnivore to Animal-Based Diet

Gradual carbohydrate reintroduction allows for metabolic flexibility while preventing sudden fluctuations in blood sugar levels. Gradually introduce low-carb fruit into your diet to transform from a strict carnivore to an animal-based diet. One fruit a day, like honey or berries, should be added, and blood glucose levels should be checked with a continuous glucose monitor (CGM) or finger-prick tests. Always consult a healthcare provider before using CGMs for dietary adjustments

2. Keto to Dairy-Inclusive Diet

Avoiding high-lactose dairy reduces stomach problems and possible inflammation. Start with ghee, which is pure butter and doesn't contain casein or lactose. Gradually add aged cheddar or clarified butter/ghee containing minimal lactose; lacto-transitioning to the inclusion of butter in a diet is debated within the carnivore community. Some variations allow butter because it’s animal-based, while others reject it due to its dairy content.

Can I do carnivore as a vegetarian?

No, the carnivore diet fundamentally revolves around animal products, which conflicts with vegetarianism.

How to handle fibre absence?

The carnivore diet lacks fibre, and the gut adapts to it gradually over time. A 2023 study in Cell Host and Microbe suggested that the body adjusts its microbiome in response to an all-meat diet.

What is the best variation for weight loss in carnivores?

Depending on your insulin sensitivity, a strict carnivore or a ketogenic carnivore variation is best for weight loss. A ketogenic carnivore adds more fat and may be effective for those with insulin resistance.

Is seafood required in a carnivore?

Seafood is not required but is a great addition as it boosts omega-3 intake, which provides various health benefits.

Can I drink coffee on a carnivore diet? 

In strict carnivore diets, coffee is not allowed because it is plant-based. However, you can consume it in moderate amounts in flexible variations of diets. 

Can I include eggs in the carnivore diet?

Yes, eggs are commonly included in most variations of the carnivore diet due to their high nutritional value and protein content.