Steak for breakfast, lunch, and dinner? Welcome to the carnivore diet, one of the most controversial and extreme eating plans in the health sphere. This all-meat regimen has sparked fierce debate among wellness enthusiasts. Proponents hail it as a cure-all for ailments while critics warn of its potential health risks. Across the board, this diet has garnered attention from fitness enthusiasts and biohackers to those seeking a radical solution to digestive woes. But as its popularity grows, a crucial question arises: is the carnivore diet safe? We’re diving deep into this exclusively animal-based diet.
Edie Horstman
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
What is the carnivore diet?
Also known as the zero-carb diet (or the all-meat diet), the carnivore diet is exactly what it sounds like: an approach that consists entirely of animal products. Devotees consume only meat, fish, eggs, and some animal-derived products—like butter or bone broth. It removes all plant-based foods, including fruits, veggies, grains, nuts, and seeds. Essentially, it’s an extreme (and highly restrictive) form of a low-carb diet. Most wholesome foods are off-limits.
What You Can Eat:
All types of meat (beef, pork, lamb, poultry, etc.)
Fish and seafood
Eggs
Animal fats (i.e., lard and tallow)
Bone broth
Some dairy products (primarily butter and hard cheeses, though some believe all dairy should be excluded)
What You Can’t Eat:
Fruits and vegetables
Grains and legumes
Nuts and seeds
Plant-based oils
Sugar and artificial sweeteners
Most dairy products (especially those high in lactose)
Any plant-derived foods or additives
The Carnivore Diet Is (So) Restrictive
The carnivore diet is easily one of the most restrictive eating plans available. By focusing solely on animal products, this lifestyle raises concerns about missing essential nutrients (hello, fiber, vitamin C, and various phytonutrients found in plant foods!). Inevitably, it also presents social challenges. Dining out, traveling, and socializing require substantial planning. Sustainability is also an issue—both in terms of personal adherence and environmental impact. It’s also possible that intaking high amounts of saturated fat and cholesterol, without plant-based nutrients, increases your risk of cardiovascular disease.
Who started the carnivore diet trend?
Shawn Baker. He’s an orthopedic surgeon and athlete, who started the carnivore diet trend after he shared his success with it in 2016. He claimed that eating only animal-based foods improved his health, strength, and overall well-being. His book, The Carnivore Diet—along with a growing (and fiercely loyal) online community—propelled the diet into the mainstream. Safe to say, his journey has piqued plenty of curiosity.
Why is the carnivore diet so popular?
It’s the perfect storm of simplicity, shock value, and the allure of quick fixes. From Instagram influencers flaunting their ‘what I eat in a day’—to Reddit threads buzzing with carnivore converts—this primal eating plan has gone viral. And social media can’t stop chewing it over. The carnivore diet is positioned as the panacea for modern health woes, including effortless weight loss. In recent years, it’s gained traction for several reasons.
Simplicity: In a world of complex diet plans, the carnivore diet is the opposite. Eat meat and drink water (some consume tea and coffee, too).
Weight loss claims: Proponents report rapid weight loss, especially in the initial stages.
Elimination of potential allergens: By removing all plant foods, the diet eliminates many common allergens and supposed anti-nutrients.
Anecdotal success stories: High-profile advocates—including a few medical professionals—have shared stories of improved health conditions.
Rebellion against conventional wisdom: Of course, this diet challenges long-held beliefs about the necessity of fruits and veggies. It appeals to those skeptical of mainstream nutritional advice.
Potential Health Benefits
Bear in mind that scientific research on the carnivore diet is limited. That said, proponents claim several benefits.
Improved digestive health: Some report reduced bloating and improved digestive symptoms (possibly due to removing fiber and hard-to-digest plant compounds).
Mental clarity: Adherents often describe increased focus and reduced brain fog.
Stable energy levels: The high-fat, moderate-protein nature of the carnivore diet can lead to more stable blood sugar and consistent energy throughout the day.
Reduced inflammation: By removing potentially inflammatory plant compounds, those with autoimmune conditions report improvements in their symptoms.
Simplified meal planning: With limited food choices, meal prep is pretty straightforward.
Who Benefits from Eating the Carnivore Diet
Seeking a radical alternative to your health issues? You may benefit from the carnivore diet. Whether you’re grappling with severe allergies/intolerances to plant-based foods, or have an autoimmune condition (that hasn’t improved with other dietary interventions), the carnivore diet might be worth trying. But for most, it’s an outlandish and extreme approach. It cuts out entire food groups and essential nutrients! The diet’s rigid nature is a far-fetched option for the average person.
Discalimer: Due to its potential risks and nutritional imbalances, this intense diet should only be undertaken under close medical supervision—particularly if you have existing health conditions.
Carnivore Diet Meal Plan
Here’s a glimpse into a three-day carnivore diet meal plan that showcases the simplicity—and potential monotony—of this meat-centric approach.
Day 1
Breakfast: Scrambled eggs with butter and pan-fried bacon
Dinner: Baked salmon with a side of scrambled eggs
Day 2
Day 3
Note: Water, black coffee, and unsweetened tea are typically allowed on the carnivore diet.
While this plan demonstrates the diet’s structure, it’s crucial to consult with a healthcare professional before making such a drastic dietary change.
Why does the carnivore diet not include vegetables?
Carnivore diet proponents argue against consuming fiber (a rather polarizing stance!). In turn, all produce is banned. Below is what devotees argue:
Digestive stress: They claim that fiber—especially in large amounts—can irritate the gut lining and cause digestive discomfort, bloating, and gas.
Nutrient absorption: Furthermore, carnivore advocates believe that fiber can interfere with the absorption of animal foods’ essential nutrients (i.e., B vitamins).
Gut bacteria: While conventional wisdom promotes fiber for feeding beneficial gut bacteria, carnivore dieters argue that a fiber-free diet can help reduce harmful gut bacteria overgrowth.
Evolutionary argument: Proponents often cite the idea that humans evolved primarily as meat-eaters. In turn, our digestive systems aren’t optimized for processing large amounts of plant matter.
Insulin response: They claim the complete elimination of carbs (including those from fruits and veggies) leads to better blood sugar control and insulin sensitivity.
Antinutrients: Carnivore diet followers often point to antinutrients in plant foods (like lectins, phytates, and oxalates) as potentially harmful compounds.
It’s important to note that these views on fiber go against mainstream nutritional science, which generally promotes fiber as an essential component of a healthy diet! Most global health organizations recommend consuming adequate fiber for digestive health, blood sugar regulation, and potential protection against certain diseases.
Short-Term vs. Long-Term Considerations
Sure, there might be positive short-term effects from the carnivore diet. But long-term adherence raises serious concerns. If you’re thinking about taking the plunge, consider it as a short-term intervention rather than a lifelong eating plan. Short-term benefits may include rapid weight loss, reduced inflammation, and improved symptoms for certain chronic conditions. As mentioned, excluding plant foods can quickly lead to nutritional deficiencies, altered gut microbiome, and increased risk of certain diseases.
Is the carnivore diet safe?
Like most wellness practices, the answer is nuanced. While some people report health improvements on this diet, it goes entirely against conventional nutritional wisdom. It also lacks extensive scientific studies to support its safety and efficacy. Anyone considering the carnivore diet should approach it with caution and under the guidance of a healthcare professional. For a majority of the population, a balanced diet—that includes a variety of foods from all food groups—is much safer. Not to mention, eating the rainbow is more sustainable, inclusive, and enjoyable!
Carnivore diet adherents argue that animal foods can provide all necessary nutrients, but this claim is disputed by many nutrition experts.
A Controversial Choice
Ultimately, the carnivore diet is quite the provocative choice. It’s a dietary choice that’s as polarizing as it is excessibe. But if we’ve learned anything in the realm of balanced nutrition, it’s that no single approach fits everyone. The key lies in diversity—embracing a wide array of nutrients, flavors, and food groups to fuel our bodies. Balance isn’t about extremes. Nor is it about fads or quick fixes. It’s about finding harmony and ease in what we eat. After all, sustainable health is built on a foundation of variety, moderation, and mindfulness.
As with any radical dietary change, it’s crucial to listen to your body, stay informed about the latest research, and prioritize overall health and well-being.
Living in a society where perfection is not only the norm but encouraged can be disheartening to say the least. How many times have you taken a blurry photo and overlooked its perceived flaws because it goes against the grain (mind the pun)? It’s true that historically we have tended to lean toward the shiny and new versus the old and worn, but those tides are turning as more of us embrace authenticity over accuracy. True beauty lies in the cracks, the rough edges, the imperfect glazes, and even the deliberate flaws.
It’s why the Japanese philosophy, wabi sabi has captured our imagination and our hearts—it’s quite literally the antidote to perfectionism. Photographer, creative director, and author, Julie Pointer Adams was so drawn to the wabi way of life that she wrote an entire book dedicated to it, titled Wabi-Sabi Welcome: Learning to Embrace the Imperfect and Entertain with Thoughtfulness and Ease. As Adams explains, wabi sabi means “living in a way that pays attention and appreciates the beauty of the mundane, minute details of everyday life—things that often go unseen, unnoticed or unvalued.”
Why Wabi Sabi Could Change the Way You See the World
She adds: “For me, living with that kind of careful consciousness is the way I strive to live all the time, and always have, even before I was aware of the concept. By writing a book, I wanted to make the concept perceivable and attainable in many different settings to many different people… I wanted to show how the philosophy can be adopted into anyone’s life experience through the simple rituals and routines of everyday life.”
As far as shifting her whole mindset to embrace wabi sabi in daily life and work? Well, let’s just say it’s an ongoing, everyday learning process. “I joke that I never should have written a book about wabi sabi until I had a toddler in my house!” she laughs. “It’s comical but also true that since having a child, I have come to have a whole new understanding of what it means to embrace the perfectly imperfect and to try to be fully present in every moment, even when things are not going as hoped or planned.
“To see it show up in my own life is to try to accept the fact that all things are impermanent, imperfect, and incomplete (for everyone, no matter how much social media might make us believe otherwise!), and that even in the midst of challenging moments or work experiences that feel like failures, each hour, each experience, each day is a perfect gift. It’s about living wholly in each fleeting moment, while also being aware of the whole arc of time, where nothing stays constant forever.”
We couldn’t agree more. Keep reading to learn more about what is wabi sabi, the meaning behind the movement, and how to incorporate the philosophy into your home, life, and work.
But first, what is wabi sabi?
Wabi sabi is a many-layered concept so it’s difficult to define in a few words. Most simply put, it’s a way of seeing (as coined by the Japanese) that frees us to find beauty in what is impermanent, imperfect, and incomplete.
Wabi refers to living simply and in tune with nature, to paring down to the essentials so we can appreciate each moment and object in its fullness; Sabi refers to transience and the passage of time.
Together, the two words describe a type of beauty and a way of life that embraces imperfection and simple living, clinging to what is humble, mysterious, and unassuming. To me, it’s a way of living that wholly appreciates the perfectly imperfect—something we can strive for every day in each one of our homes, our lives, and in the natural world around us. I believe wabi sabi can open our eyes and our minds to a broader, more accepting, and more joyous way of being in the world.
Can you outline the wabi sabi philosophy and why you connected with it so much?
The wabi sabi philosophy emerged around the 14th century when various artistic and Buddhist principles taken from Chinese traditions came to form a distinctly Japanese concept. At the time, the idea was very tied to the tea ceremony, and is still deeply rooted in that time-honored tradition which holds up simplicity, humility, and rustic elegance as essential ideals. It has now come to embody a particular Japanese aesthetic that celebrates a kind of flawed beauty, and is understood to be the “wisdom in natural simplicity.” While many Japanese people may find the concept difficult to describe or translate, they all inherently understand it as a hard-to-pinpoint aesthetic and a distinct way of being in the world.
This philosophy is a sharp departure from our deeply-ingrained Western ideal of what’s new, shiny, fancy, expensive, modern, and flashy. Instead, it upholds that which is aged, has a patina, is humble, modest, impermanent and isn’t attached to status. It invites us to reframe for ourselves what has value in our own lives, apart from what modern or popular culture might say.
Why do you think wabi sabi style has resonated in the West and become so popular?
It’s sort of ironic that wabi sabi has recently become a bit of a catchphrase because by nature, it goes against the grain of what’s popular or trendy. However, I think what people are attracted to by the idea of wabi sabi is that it upends the idea of the convenient, big-box consumerism that so many of us grew up with, and instead, encourages a more thoughtful approach to what we fill our lives with, and what we value.
In the midst of a deeply perfection-seeking era, especially fueled by the rise of social media, many people are also desperate to find a mode of seeing/being/thinking that frees them from this kind of perfectionistic ideal.
What does a wabi sabi home look like?
Wabi sabi can be applied to interior design in the same way it can be applied to all other parts of life—by paring down your surroundings to a simple, unfussy elegance inspired by nature, natural materials, and the beauty of imperfection. It is found in creating calm, warm, zen-like environments that are designed for intimacy versus impressing others. Wabi sabi items and spaces are full of inviting, earthy materials and tones (wood, clay, stone, etc.) that celebrate nature as she is—perfectly imperfect—and have a quiet, subdued quality to them. Even if wabi sabi spaces are decorated sparsely or have textured roughness to them (like plastered walls, live-edge wood, raw stone, nubby wool), they are full of life and warmth, versus having a kind of perfect showroom sterility to them.
How can we incorporate wabi sabi in our homes?
I believe the first way to think about incorporating wabi sabi into your home is to take stock of what you have and determine what you may no longer need. Your home may very well simply have too much stuff in it to really feel calm, peaceful, and life-giving.
Achieving a sense of wabi sabi is rarely about going out and buying a whole bunch of new stuff, but rather about simplifying, re-evaluating, and thinking carefully about every new purchase.
When you do need to purchase something new or new-to-you, as often as you can, select timeless items made from natural materials and fibers that will age well (versus cheap and/or trendy) and can be repaired or re-used for years to come.
Kintsugi—the art of beautiful repairs—is also popular now in the U.S. as a result of the rise in wabi sabi. Can you tell us more about this concept?
Kintsugi is the Japanese art of repairing pottery by mending it with gold-infused glue, so that once the object is repaired, rather than hiding the fracture lines, the gold highlights the seams, adding a new kind of beauty and grace to the piece. I think this method works beautifully as a metaphor for how if we steadily work on getting the broken parts of lives healed, rather than hiding, ignoring, or glossing over them, they can actually become a visible and lovely part of our strength. It’s yet another perfect example, like wabi sabi leads us to, of the beauty that can be found in imperfection if we have the eyes to see it.
5 Practical Ways Wabi Sabi Can Be Incorporated at Home:
1. Make do with what you have
Embracing wabi sabi is all about recognizing the beauty in humble and imperfect things, rather than always needing or desiring more. The moment you find yourself thinking your space or your objects are “not enough” is the moment you’ve lost your way with a wabi sabi mindset. Invite wabi sabi in through the simplest of ways like clipping some branches from your backyard and putting in a vase to refresh your space with a bit of nature.
2. Collect sentiment over things
Learn to collect special things that have meaning and significance, but then be willing to curate your spaces so that simplicity and comfort reign above all.
3. Practical is pretty, too
Invite beauty into your home through practical means with lovely dishware, storage, and even housecleaning items (like a lovely wooden brush and glass dispenser for the sink). Pare down to only what you need, but let some things be beautiful just for beauty’s sake—not everything needs to be useful, too.
4. Make it personal
Make your home personal by incorporating items that likely only have value to you: special family photographs, mementos collected on trips, art made by your children, and so on.
5. Bring Mother Nature in
Bring the outdoors and some earthiness inside whether through a nature-inspired color palette, wildflowers plucked from the roadside, a collection of potted plants, or your favorite beach-walk pebbles.
Last week, Isabelle and I went on a 7 a.m. walk by the lake for what has become a regular tradition. It was the first chilly fall morning, and between catching up on the daily happenings and our obsession with Taylor Swift’s first outfit of the football season (important), I was debriefing her on the next recipe I was developing. Think: a bolognese pasta but made vegan with crumbled mushrooms and tofu. Of course, I was also intent on packing it with a ton of ingredients that give you that ultimate cozy but umami flavor for the most satisfaction. Her reaction? You’re really on a mission to make tofu sexy again, aren’t you?
Now look, I understand that for non-vegetarians and vegans, tofu is probably not on your regular grocery list. But I’m here to tell you that you’re missing out. Long gone are the days of boring and bland tofu recipes. We’re in the era of endless and flavorsome possibilities when it comes to tofu, plus the benefit of extra protein. And this recipe does all of that and more. I try not to play favorites when it comes to recipes I’ve developed, but this one might just be the best I’ve come up with yet. This tofu and mushroom bolognese is here to welcome fall with open arms. Let’s get cooking.
Ingredients for Vegan Mushroom Bolognese
Onion or shallot.
Mushrooms. I use both shiitake and baby bella, but use what you have on hand.
Extra-firm tofu.
Tomato paste.
Sun-dried tomatoes. Plus the oil from the jar for even more flavor.
Garlic.
Oregano.
Diced tomatoes.
Tomato sauce.
Pasta. For extra protein, you could swap a protein pasta.
Basil.
Parmesan. Optional to keep this vegan, or you can use a vegan parmesan!
How to Make Mushroom Bolognese
The goal here is to really emulate the texture of a bolognese sauce with the bits and pieces of the mushroom and tofu for a thick and textural sauce that clings to the noodles.
To do that, you’ll blitz the mushrooms in a food processor until crumbly, and then do the same with the tofu. Be careful not to over-pulse, as the mixture will develop a paste-like texture. Just a few blitzes is perfect. Then, you’ll just add the mushrooms and tofu to the pan with the onions to cook them down and caramelize a bit before adding the rest of the ingredients. The mushrooms add a really nice earthy flavor and texture, and the tofu adds a healthy dose of hidden protein that make this a truly satisfying vegan dinner recipe.
Tips for Boosting Flavor
Vegan recipes are notorious for lacking flavor. However, the key is to think about which ingredients add that extra pop of flavor.
In this recipe, you’ll develop and layer flavor with caramelized onions and tomato paste, along with umami-rich sun-dried tomatoes. They all come together for a recipe with a ton of depth and richness that would make anyone question if it was vegan. Lastly, properly salting any recipe makes a huge difference. Be sure to salt your pasta water and taste and adjust the sauce’s salt levels as you go.
Tips for Serving and Storing Leftovers
I love spaghetti or tagliatelle noodles for a sauce like this, but a shorter option like a penne with the nooks and crannies for the sauce to nestle into is also a great option. You could even use this as the sauce in a lasagna for an extra dose of protein and vegetables.
This sauce also stores very well. I’ll even make a batch early in the week and store in the fridge if I’m planning to make pasta later in the week. But you can also freeze and thaw the sauce if you make it ahead of time. Just heat on the stove and adjust the flavors as needed.
An easy weeknight sauce packed with protein and flavor.
2–3 tablespoons oil from sun-dried tomato jar (or sub olive oil)
1/2 yellow onion, diced
4-ounce box shiitake mushrooms
4-ounce box baby bella mushrooms
7ounces extra firm tofu (1/2 block)
2 tablespoons tomato paste
pinch of red pepper flakes
1 teaspoon dried oregano
2 tablespoons sun-dried tomatoes, finely chopped
2 large cloves garlic, chopped
14-ounce can diced tomatoes
15-ounce can tomato sauce
salt and pepper to taste
In a large stovetop pot, add the sun-dried tomato oil and heat to medium. Add the onion and a pinch of salt. Cook for a few minutes until the onions begin to caramelize.
In a food processor, add the mushrooms and blitz until crumbly. Add to the onions in the pot. Then, add the tofu to the food processor, and blitz until crumbly. Add to the pot as well, stirring to combine. Cook for a few minutes.
Add the tomato paste, red pepper flakes, oregano, salt and pepper, and stir to combine. Cook until the tomato paste slightly darkens in color.
Add the diced tomatoes and tomato sauce to the pot and stir to combine. Cover and cook on medium for 10-15 minutes until thick. Taste the sauce and adjust the salt as needed. I sometimes like to add a pinch of sugar to help round out the flavors as well.
To serve, prepare your pasta of choice then add drained pasta to the sauce. Coat in sauce and serve warm with parmesan and basil. Enjoy!
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Everywhere you turn, there’s proof that social media is the ultimate highlight reel. Pregnancies, promotions, and relationship launches—”soft” and “hard.” But as a young millennial myself, there’s one that seems to populate my feeds most of all: the post announcing a new home. Whether it be an apartment or the purchase of a new house, after a few years that saw many of my friends (myself included) moving back home, we deserve to claim and curate our own little havens. And there’s no way I like to celebrate that milestone more than with my favorite housewarming gifts.
Yes, I said celebrate. While social media can make us feel bitter and cynical at times, it can also inspire greater kindness and support. Personally, I’ve stepped into this year with the perspective that I’m going to *actually* engage with content that I find exciting and uplifting. I’m going to cheer on my friends and spread positivity instead of simply being a bystander.
15 Housewarming Gifts to Welcome Your Loved Ones Home
So go ahead and like the post that celebrates what’s arguably the biggest purchase of most of our lives. Let the friend from college know that you’re proud of them for taking the leap and leasing an apartment across the country. Cheer on your cousin who, after years of dating, is moving in with their S.O. And if you feel so inclined, give a heart to the creator whose minimalist home aesthetic has inspired your own.
Once you’ve shown your digital support, it’s time to shower them IRL. Keep reading for the best housewarming gifts. From creative ceramics to candles you’ll stock up on, this list has it all.
