All You Need to Know About the Carnivore Diet: Benefits of an Animal Products Only Approach
Dietary habits can significantly impact how we feel, our energy levels, and our overall health. Different nutritional approaches affect individuals in unique ways, with some finding success on protein-heavy regimens while others require more balanced macronutrient intake. The relationship between the gut and brain plays a crucial role in appetite regulation, with gut neurons signaling to the brain when sufficient nutrients have been consumed.
Many individuals experimenting with various diets discover that protein and fats typically promote greater satiety than carbohydrates. However, those engaged in intense physical training may find that incorporating some carbohydrates improves their performance and recovery. The body's response to different foods varies widely, with factors like activity level, metabolic health, and personal preferences all influencing optimal dietary choices.
Key Takeaways
The gut-brain connection significantly influences appetite regulation and food satisfaction.
Protein and fat consumption generally promotes greater satiety than carbohydrates alone.
Physical activity levels and training intensity should inform individual dietary carbohydrate needs.
Personal Experimentation with Diet
I've explored various dietary approaches to understand what works best for my body. When trying carnivore with added fruit and honey, I found myself constantly overeating without feeling satisfied. My appetite seemed insatiable on this combination. However, when following a strict meat-only approach, I experienced positive results. I felt lighter, lost weight, and retained less water.
The challenge with pure carnivore came during intense weightlifting sessions. My training suffered, prompting me to consult Paul Saladino about potentially adding some carbohydrates. He suggested incorporating fruit and honey, but this combination sent my appetite soaring without improving my training performance.
What works best for my body is a foundation of quality proteins and fats with strategic carbohydrates. Rice has been particularly beneficial, unlike pasta which often leaves me feeling uncomfortably full. Rice provides energy for workouts without the heavy, brick-like feeling that follows pasta consumption.
My current diet consists of approximately 90% meat and fruit. I occasionally enjoy salads dressed simply with olive oil and balsamic vinegar, avoiding commercial dressings that often contain seed oils and sugar. After training and in the evening, I include rice or oatmeal to support recovery and improve sleep quality.
The relationship between diet and activity level is fascinating. Low-carbohydrate diets and intermittent fasting often increase adrenaline and noradrenaline levels, potentially enhancing alertness and movement. This connects to non-exercise induced thermogenesis (NEAT) - the energy expended during regular daily activities.
Some notable examples of carnivore success include Jordan Peterson, who follows a three-steaks-daily regimen and maintains impressive fitness for his age. Shawn Baker, at 56, demonstrates remarkable athletic performance on a steak-only diet, holding world records for rowing and performing heavy deadlifts regularly.
Many police officers and firefighters have adopted similar approaches due to their irregular work schedules that combine sedentary periods with sudden intense activity. Studies from Salk Institute researcher Satchin Panda have examined how intermittent fasting might benefit firefighters whose shift work disrupts their metabolic systems.
Satiety and the Carnivore Diet
The carnivore diet affects satiety in ways that differ from carbohydrate-rich diets. When consuming only meat, many people report feeling satisfied sooner and staying full longer. This natural appetite regulation occurs because the body receives adequate amino acids and fatty acids, which signal the brain that nutritional needs have been met.
The gut contains neurons that communicate directly with the brain's dopamine centers. These neurons specifically seek three primary nutrients: amino acids, fatty acids, and sugars. A steak provides ample amino acids and fatty acids, triggering satisfaction signals that reduce hunger.
Why Carbs Can Lead to Overeating
Adding carbohydrates to a meat-based meal often disrupts this satiety mechanism. For example, eating a cookie after a steak can reactivate appetite despite adequate protein consumption. This happens because gut neurons detect incoming sugar and encourage continued eating—an evolutionary response designed to maximize resource intake when available.
Many individuals find that protein and fat-centered meals provide better satiety than carbohydrate-heavy options. This natural appetite regulation explains why some people lose weight on carnivore diets without deliberately restricting calories.
Exercise Performance Considerations
For intense resistance training, a strict carnivore approach may present challenges. Some athletes report difficulty maintaining their usual training intensity when eliminating carbohydrates completely. This has prompted modifications like adding rice or oatmeal to support glycogen replenishment for weightlifting performance.
People respond differently to these dietary modifications. Some individuals find that adding fruit to their carnivore diet works well, while others experience increased appetite and decreased wellbeing with this approach.
Movement and Energy Levels
Low-carbohydrate diets often increase alertness and physical activity. This effect likely stems from elevated adrenaline and noradrenaline levels, which can boost non-exercise activity thermogenesis (NEAT). In contrast, high-carbohydrate meals like pasta often induce feelings of sluggishness and reduce spontaneous movement.
Several examples of successful carnivore dieters include highly active individuals:
Shawn Baker (56): Competitive athlete holding rowing records while eating primarily steak
Jordan Peterson: Maintains fitness with a three-steaks-per-day approach
Various police officers and firefighters who appreciate the steady energy levels
The diet appears particularly beneficial for those with variable activity schedules, including individuals who experience periods of sedentary behavior followed by intense activity.
Understanding the Gut-Brain Connection
The relationship between our digestive system and brain functions in remarkable ways that affect our eating patterns and overall health. The gut contains neurons that communicate directly with the brain's dopamine centers, creating powerful feedback loops that drive our food choices.
These gut neurons primarily seek three key nutrients: amino acids, fatty acids, and sugars. When we consume a protein-rich meal like steak, our gut neurons signal the brain that sufficient amino acids and fatty acids have been obtained, triggering satiety. However, introducing even a small amount of sugar-based food after such a meal can reactivate appetite dramatically.
This isn't merely about blood sugar fluctuations. It's an evolutionary system designed to maximize resource acquisition. Our bodies are essentially "amino acid foraging machines" that also prioritize fatty acids and sugars when available.
Why carbohydrates can trigger overeating:
They stimulate gut neurons differently than proteins
They often bypass satiety signals
They can create stronger dopamine responses
Many people find success with diets emphasizing quality proteins and fats as their foundation, with carbohydrates added based on activity levels and glycogen needs. For those engaging in intense strength training, incorporating some carbohydrate sources like rice may prove beneficial, as purely animal-based approaches can sometimes limit workout performance.
Different carbohydrate sources affect people uniquely. Rice typically digests more comfortably than pasta, which can leave some feeling sluggish or uncomfortably full. The timing of carbohydrate consumption also matters - some find evening carbohydrates support better sleep quality.
Low-carbohydrate approaches may increase alertness through elevated adrenaline and noradrenaline levels. This heightened alertness often increases spontaneous movement, boosting non-exercise activity thermogenesis (NEAT) - the calories burned through everyday movements. Researchers have observed that naturally thin individuals tend to move more frequently and with greater energy than sedentary counterparts.
For primarily cardiovascular exercisers with moderate resistance training, very low-carbohydrate approaches can work well. However, individual responses vary significantly based on activity levels, metabolic factors, and personal preferences.
The Role of Nutrients in Diet
The human body responds to different nutrients in specific ways that affect both appetite and energy levels. Protein and fat consumption triggers signals from gut neurons to the brain's dopamine centers, indicating satiety once sufficient amino acids and fatty acids are detected. This biological mechanism helps regulate food intake naturally.
When someone eats only high-quality proteins like steak, they often feel satisfied after an appropriate portion. However, adding carbohydrates—especially refined ones—can override this natural satiety signal. The gut-brain axis continues requesting more food when sugar enters the system, an evolutionary response designed to maximize resource intake.
Many people report feeling lighter and leaner on meat-focused diets with minimal carbohydrates. Water retention typically decreases, and appetite regulation improves. However, individual responses vary significantly based on activity levels and personal physiology.
Exercise Considerations and Carbohydrate Needs
Active individuals, particularly those engaged in intense resistance training, may experience performance challenges on very low-carbohydrate diets. Glycogen depletion becomes a limiting factor during strenuous workouts. Strategic carbohydrate consumption based on activity level and training intensity often proves beneficial.
Different carbohydrate sources affect people differently:
Rice typically digests well without causing discomfort
Pasta may leave some feeling heavy or lethargic
Fruit can provide workout energy for some while triggering excess appetite in others
Movement Patterns and Metabolic Effects
Low-carbohydrate eating patterns often correlate with increased alertness and movement. Higher adrenaline and noradrenaline levels on these diets may contribute to non-exercise activity thermogenesis (NEAT)—the calories burned during everyday movements outside formal exercise.
Thin individuals typically move more frequently and with greater intensity than sedentary counterparts. This behavioral difference significantly impacts daily calorie expenditure and weight management beyond formal exercise sessions.
Real-World Applications
Some athletes maintain impressive performance on meat-focused diets. For example, power-based athletes in their 50s have maintained strength and endurance while eating primarily animal proteins. First responders with irregular schedules have also found benefits in simplified eating patterns focused on protein and fat.
Caloric balance remains fundamentally important regardless of macronutrient composition. The appetite-suppressing effects of protein-rich diets often naturally reduce total calorie intake, explaining much of their effectiveness for weight management.
Carbohydrates in a Balanced Diet
Carbohydrates play a complex role in our nutritional needs. When considering how to incorporate them effectively, it's important to understand their effects on appetite regulation and energy levels.
The brain-gut connection significantly influences how we respond to different foods. Neurons in the gut communicate with dopamine centers in the brain, seeking amino acids, fatty acids, and sugars. After consuming protein-rich foods like steak, these neurons signal satiety for protein and fat needs.
Adding carbohydrates like cookies after a protein-rich meal can trigger renewed appetite. This isn't solely due to blood sugar fluctuations but relates to evolutionary mechanisms designed to encourage resource gathering.
Different carbohydrate sources affect the body differently. Many people report feeling energetic after consuming rice but sluggish after pasta. This individual response should guide personal dietary choices.
Carbohydrate Timing Considerations:
Post-workout (replenishes glycogen)
Evening consumption (may improve sleep quality)
Based on activity levels (higher needs for intense training)
For those engaged in intense resistance training, very low or zero-carbohydrate approaches may impair performance. Many athletes find including strategic carbohydrates helps maintain workout intensity.
Blood sugar management aside, dietary approaches affect energy levels and spontaneous movement. Lower carbohydrate intake often correlates with increased alertness and non-exercise activity thermogenesis (NEAT), which contributes significantly to daily calorie expenditure.
Carbohydrate Sources Worth Considering:
Rice
Oatmeal
Fruit
Honey
The optimal approach varies based on individual goals and responses. Quality proteins and fats form the foundation of a balanced diet, with carbohydrates added according to activity levels and personal tolerance.
Some individuals thrive on very low carbohydrate or carnivore approaches, particularly those focused on cardiovascular exercise or moderate resistance training. Others, especially those engaged in intense strength training, often benefit from strategic carbohydrate inclusion.
Experience with Carbohydrates in Diet Regimens
My personal journey with different dietary approaches has revealed interesting patterns about carbohydrate consumption. When following a carnivore diet that included fruit and honey, I experienced uncontrolled appetite and excessive eating that didn't serve me well. In contrast, eating just meat produced positive results - I felt lighter, lost weight, and retained less water.
The science behind this relates to our gut-brain connection. The neurons in our gut signal to dopamine centers in the brain, seeking amino acids, fatty acids, and sugar. A steak provides sufficient amino acids and fatty acids, triggering satisfaction signals. However, introducing sweets after protein disrupts this system, reigniting appetite regardless of fullness.
Blood Sugar and Appetite Responses
Blood sugar fluctuations play a significant role in cravings, but equally important is how our gut neurons detect nutrients independently of taste. This evolutionary system encourages resource acquisition, which explains why many people do better with:
High-quality proteins as dietary foundation
Quality fats as essential components
Carbohydrates consumed on an as-needed basis
Training Performance Considerations
Pure carnivore diets presented challenges for intense weightlifting sessions. When struggling with workout performance, adding rice and oatmeal proved beneficial, unlike the fruit and honey approach recommended by some carnivore advocates. For many athletes, carbohydrate timing around workouts improves performance without compromising overall dietary goals.
Carbohydrate Quality Matters
Carbohydrate Source Personal Response Rice Provides energy without discomfort Pasta Creates heaviness and sluggishness Fruit Results vary by individual
Most people find that certain carbohydrates feel better than others. Rice typically digests well and supports energy needs, while pasta can feel heavy and create discomfort for many individuals.
Activity Levels and Hormonal Effects
Low-carbohydrate diets often increase adrenaline and noradrenaline levels, potentially enhancing alertness and movement. This relates to non-exercise activity thermogenesis (NEAT) - the energy expended during regular daily activities beyond structured exercise. Carbohydrate-heavy meals can induce sedentary feelings, while protein-focused meals often support continued activity.
Notable athletes like Shawn Baker demonstrate remarkable physical performance on carnivore diets. At 56 years old, he maintains impressive strength, holds rowing records, and performs heavy deadlifts while primarily consuming steak. First responders with variable schedules have also reported benefits from similar approaches to manage energy levels during unpredictable shifts.
Impact of Food on Physical Training
Nutrition significantly affects training performance and results. Dietary choices create distinct physiological responses that influence energy levels, recovery, and overall athletic capability. Understanding these connections helps optimize physical training outcomes.
The body's response to different macronutrients varies considerably. Protein-rich meals with quality fats tend to promote satiety through gut-brain signaling pathways. These pathways involve neurons in the digestive system that detect amino acids and fatty acids, sending satisfaction signals to the brain's dopamine centers when adequate amounts are consumed.
Carbohydrate consumption works differently. When added to a protein-rich meal, carbohydrates can reactivate appetite signals, potentially leading to overconsumption. This occurs not just from blood sugar fluctuations but also through gut neuron detection of sugars, triggering evolutionary resource-gathering behaviors.
Training Performance by Diet Type:
Diet Type Energy Levels Weight Management Training Compatibility Meat-only Good alertness Enhanced weight loss May limit intense weight training Meat with carbs Balanced energy Moderate weight management Supports intense resistance training High-carb Initial energy spike May cause fullness/bloating Mixed results (food-dependent)
Different dietary approaches suit various training styles. Many athletes find protein and fat provide a stable foundation, with carbohydrates added strategically based on activity demands. Weight training that depletes glycogen stores often benefits from targeted carbohydrate inclusion.
Pure animal-based diets can create challenges for intense weight training sessions. Many athletes report feeling lighter and holding less water, but struggle with sustained high-intensity resistance exercises without some carbohydrate inclusion.
Not all carbohydrates affect training equally. Rice typically digests well and provides workout energy without the heaviness some experience with pasta. Quality matters significantly when selecting carbohydrate sources for training support.
Timing carbohydrate consumption around workouts can maximize benefits. Many athletes prefer carbohydrates post-training for glycogen replenishment and in evening meals to support sleep quality.
Activity Level Effects:
Low-carb diets often increase alertness and movement
Higher adrenaline/noradrenaline on low-carb approaches
Increased non-exercise activity thermogenesis (NEAT)
Carb-heavy meals may reduce movement and activity
Training style influences optimal nutrition strategies. Cardiovascular-focused athletes may thrive on lower carbohydrate approaches, while strength and power athletes might require more strategic carbohydrate inclusion. Individual response remains highly variable.
Some successful athletes maintain impressive performance on meat-only diets, particularly those focused on power-based activities. Others find incorporating specific carbohydrates essential for their training requirements. Personal experimentation often proves necessary to determine ideal approaches.
Occupational demands can also inform dietary choices. Professionals with unpredictable energy requirements, like emergency responders, sometimes prefer protein/fat-focused approaches for sustained alertness and energy.
Eating Habits and Dietary Experiences
My experiences with different dietary approaches have revealed interesting patterns in how food affects my body and performance. When following a meat-only diet, I generally felt good—lighter and leaner with reduced water retention. However, this approach presented challenges during intense weight training sessions.
The relationship between food types and satiety is fascinating. With steak alone, I feel satisfied after eating an appropriate portion. Add carbohydrates like mashed potatoes or fries, and I find myself continuing to eat, potentially consuming an extra thousand calories unnecessarily.
This phenomenon relates to how our digestive system communicates with our brain. The gut contains neurons that signal to dopamine centers when we've received sufficient:
Amino acids (from protein)
Fatty acids (from fats)
Sugars (from carbohydrates)
When consuming adequate protein and fats from meat, these gut neurons send satisfaction signals to the brain. Introducing sugar disrupts this system by triggering appetite despite being nutritionally satisfied.
My personal experiments with dietary approaches revealed clear patterns. Adding fruit, honey, and unpasteurized cheese to a meat-based diet dramatically increased my appetite without improving my training performance. Instead, I found better results with a foundation of quality proteins and fats, supplemented with strategic carbohydrates.
Different carbohydrate sources affect me differently. Rice provides energy without the heaviness I experience after eating pasta. This observation aligns with how foods make me feel rather than just theoretical nutritional profiles.
My current approach includes:
90% meat and fruit
Rice or oatmeal post-workout
Some carbohydrates in the evening to support sleep
Occasional salads with simple olive oil and balsamic vinegar dressings
Many active individuals report success with low-carbohydrate approaches. Some athletes like Shawn Baker maintain impressive performance at 56 years old while following a strict carnivore diet, demonstrating the potential effectiveness of this approach for certain activity types.
The increased alertness some experience on low-carbohydrate diets may relate to higher adrenaline and noradrenaline levels, potentially increasing non-exercise activity thermogenesis (NEAT)—the calories burned through everyday movements beyond formal exercise.
Caloric Intake and Weight Management
Managing calories effectively requires understanding how different foods affect hunger signals. Protein-rich foods like steak tend to create stronger satiety signals compared to carbohydrate-heavy meals. This occurs because gut neurons communicate with brain dopamine centers, seeking amino acids, fatty acids, and sugars.
When consuming protein and fats, these gut neurons signal satisfaction to the brain. However, adding carbohydrates, especially simple sugars, can reactivate hunger despite adequate caloric intake. This evolutionary mechanism encouraged our ancestors to consume energy-dense foods when available.
Different dietary approaches yield varying results for individuals. Some people report feeling lighter and losing water weight on meat-centered diets, while others struggle with intense workouts without carbohydrates. Training intensity often requires glycogen replenishment through carbohydrate sources like rice or oatmeal.
Food choices affect energy levels and activity patterns. High-protein, low-carbohydrate diets typically increase alertness through elevated adrenaline and noradrenaline levels. This heightened energy state often leads to increased movement and non-exercise activity thermogenesis (NEAT).
Food Type Common Effects Protein-rich foods Higher satiety, sustained energy Simple carbohydrates May trigger continued hunger Complex carbohydrates Can support training recovery High-fat foods Contribute to satiety signals
Sleep quality can also benefit from strategic carbohydrate timing. Many find evening carbohydrate consumption helps with sleep quality, particularly after training sessions. This approach maintains metabolic flexibility while supporting recovery.
Active individuals must consider their specific training demands when determining carbohydrate needs. Endurance athletes and those performing intense resistance training often require more carbohydrates than sedentary individuals or those focusing primarily on light activity.
NEAT and Physical Movement
Non-exercise activity thermogenesis (NEAT) plays a crucial role in energy expenditure and metabolic health. Researchers observed that naturally thin individuals tend to move more frequently throughout the day, while those carrying excess weight often move less and more slowly. This pattern appears in both directions, suggesting a relationship between movement habits and body composition.
Dietary choices significantly impact movement patterns and energy levels. Low-carbohydrate diets and intermittent fasting typically increase adrenaline and noradrenaline levels, potentially leading to greater alertness and spontaneous movement. This heightened state of readiness contrasts with the sedentary feeling many experience after consuming high-carbohydrate meals like pasta.
Some professionals with demanding physical requirements have adopted specific dietary approaches to optimize performance. Firefighters and police officers, whose jobs require periods of sedentary waiting followed by intense activity, have found success with low-carbohydrate approaches. These occupations face particular challenges with irregular schedules and shift work, which can severely disrupt metabolic health.
Athletes like Shawn Baker demonstrate the potential effectiveness of carnivore diets for maintaining strength and endurance. At 56 years old, Baker maintains impressive performance metrics including world records in rowing and substantial deadlift capabilities while following a meat-centric diet.
The relationship between carbohydrate intake and training intensity varies between individuals. Some people report difficulty with high-intensity weight training when following strict carnivore diets, while others thrive with this approach. For many, the optimal solution involves quality proteins and fats as dietary foundations, with strategic carbohydrate intake based on activity levels and individual responses.
Food choices directly affect satiety signals through the gut-brain connection. The gut contains neurons that communicate with dopamine centers in the brain, seeking three primary nutrients:
Amino acids (from protein)
Fatty acids (from fats)
Sugars (from carbohydrates)
When sufficient protein and fat are consumed, satiety signals typically activate. However, introducing sugar afterward can reactivate appetite regardless of caloric sufficiency, as the gut neurons continue seeking this evolutionarily advantageous resource.
Human metabolism appears designed to prioritize foraging for high-quality proteins and fats, with carbohydrates serving as supplementary fuel for specific activities. This may explain why some individuals find strategic carbohydrate timing (such as post-workout or evening consumption) beneficial for performance and sleep quality without compromising overall dietary goals.
Carnivore Diet and Active Lifestyles
The meat-centered approach to eating offers unique benefits for many individuals, particularly in terms of satiety control. When consuming only meat, people often experience a natural stopping point during meals, unlike with carbohydrate-rich foods that can trigger continued eating. This satiety difference stems from gut neurons that signal the brain when sufficient amino acids and fatty acids are detected, effectively turning off hunger cues.
Protein and fat consumption creates distinct physiological responses. The gut-brain axis plays a crucial role here—not just through microbiome interactions, but through direct nutrient sensing that evolved to help humans optimize resource gathering. Adding carbohydrates, especially refined sugars, can override these natural satiety signals.
Weight management becomes more straightforward for many on meat-focused diets. Benefits typically include:
Feeling physically lighter
Reduced water retention
Simplified appetite regulation
Decreased overall calorie consumption
However, high-intensity training presents challenges for some strict carnivore dieters. Without sufficient glycogen stores, weightlifting performance may suffer. This limitation often leads active individuals to incorporate strategic carbohydrates around workout periods.
The type of carbohydrate matters significantly. Many find rice provides clean energy without the digestive discomfort associated with pasta or other dense carbohydrates. For physically demanding lifestyles, the optimal approach often includes:
Quality proteins as the foundation
Healthy fats for satiety and hormonal function
Targeted carbohydrates based on activity level
Post-workout carbohydrates for glycogen replenishment
Meat-centric eating appears to increase alertness and energy levels in many individuals. This may partially explain why some active people thrive on this approach. Higher adrenaline and noradrenaline levels often accompany low-carbohydrate eating patterns, potentially increasing non-exercise activity thermogenesis (NEAT)—the energy expended during normal daily movements.
Several notable individuals maintain impressive fitness levels while following carnivore approaches. Shawn Baker, at 56 years old, demonstrates remarkable strength and endurance while eating primarily steak. His routine includes heavy deadlifts and competitive rowing, showcasing that high-performance athletics can be supported by meat-focused nutrition.
First responders, particularly police officers and firefighters, have increasingly adopted similar eating patterns. Their occupational demands, which often include periods of sedentary work punctuated by intense activity, seem well-suited to this nutritional strategy.
Intermittent Fasting and Shift Workers
Shift work presents unique challenges for maintaining healthy eating patterns and metabolic health. Workers with irregular schedules, such as firefighters, police officers, and healthcare professionals, often experience disrupted circadian rhythms that can lead to metabolic issues over time.
Irregular scheduling can wreak havoc on the body's natural systems. Night shifts and rotating schedules particularly affect eating patterns and metabolic regulation, making these workers more susceptible to weight gain and related health problems.
Intermittent fasting may offer a practical solution for shift workers. Research conducted at the Salk Institute examined firefighters specifically because their unpredictable schedules make them ideal candidates for studying adaptive eating strategies.
The benefits of intermittent fasting for shift workers include:
Metabolic flexibility - Helping the body adapt to changing energy needs
Improved alertness - Higher levels of adrenaline and noradrenaline during fasting periods
Better energy management - Reducing the sedentary feeling that often follows carbohydrate-heavy meals
For those with unpredictable schedules, focusing on protein and fat consumption may help maintain steady energy levels. These macronutrients provide satiety without the potential energy crashes associated with carbohydrate-heavy meals.
Many first responders have found success with low-carbohydrate approaches. Police officers, who often experience periods of sedentary work punctuated by high-intensity activity, report improved energy and performance with these eating patterns.
The key advantage appears to be the increased alertness and consistent energy levels. Unlike carbohydrate-heavy meals that can induce sluggishness, protein-focused meals may help maintain the readiness required for emergency response work.
When considering implementation of intermittent fasting for shift workers, individual needs must be taken into account. Training intensity, personal preference, and specific job demands all play important roles in determining the optimal eating strategy.
