How Often Can You Cheat on a Carnivore Diet?

When it comes to any diet, one of the most common questions people ask is, “How often can I have a cheat meal?” The same is true for the carnivore diet, which focuses exclusively on animal-based foods. However, the answer isn’t as simple as you might think. Cheat meals can mean different things to different people, and the impact of stepping off the carnivore diet, even briefly, depends on many factors, including your personal health goals, what type of personality you have, and your body’s response to different foods.

 

We’ll explore the nuances of cheat meals on the carnivore diet and what you should consider before indulging. Whether it’s for a special occasion or something you think may help mentally, understanding how cheat meals affect your progress and health will help you make informed decisions.

 

Let’s take a closer look at the best practices for those interested in incorporating cheat meals into their carnivore lifestyle, while still maintaining the benefits of the diet.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, focusing solely on animal-based foods, offers various adaptations to meet individual needs and health objectives. Each variation has distinct features:

 

• Beef-Only Carnivore Diet: This diet focuses exclusively on beef, known for its simplicity and efficacy in elimination diets. It is recommended as a starting point for those with autoimmune or chronic health issues. However, for long-term adherence, incorporating a variety of meats is suggested for nutritional balance.

 

• Lion Diet: A stringent version of the carnivore diet, the lion diet includes only ruminant meats, salt, and water. It’s often used in elimination protocols, with potential gradual reintroduction of other meats. This diet is particularly beneficial for individuals with autoimmune and gut healing needs.

 

• Nose-to-Tail Carnivore Diet: This variation promotes consuming all parts of the animal, including organ meats, for comprehensive nutrient intake. Caution is advised with liver and kidney consumption, especially for those with certain liver conditions, to prevent nutrient imbalances such as vitamin A toxicity.

 

• Meat-Only Carnivore Diet: This diet encompasses all muscle meat from the animal kingdom, excluding organ meats, dairy, and eggs. It serves as a foundational elimination diet for those who tolerate all muscle meat.

 

• Zero-Carb Carnivore Diet: Focused on zero to minimal carbohydrate intake, this diet includes dairy, eggs, and all meat, emphasizing meat and animal fat. Seasonings may be used. It’s suitable for individuals without autoimmune or chronic health issues who tolerate dairy and/or eggs.

 

• Carnivore Keto Diet: Combining low-carb, high-fat principles of the ketogenic diet with the carnivore diet, this approach aims to mimic fasting effects while offering diet variation with low-toxicity keto options such as avocados and coconut oil. It’s ideal for metabolically healthy individuals who have healed or mostly healed their chronic health issues.

 

• Carnivore-Ish Keto Diet: This flexible variation incorporates more ketogenic elements while focusing on animal-based foods. It allows keto sweeteners, some nuts, and other keto varieties, remaining meat-heavy. It’s recommended for metabolically healthy individuals who have healed and don’t have food addiction issues.

 

• Animal-Based Diet: More inclusive than the strict carnivore diet, it allows for animal products as the core, with the inclusion of fruit, honey, and raw dairy products. This diet is suitable for healthy individuals with high metabolic flexibility and elite athletes, though it is generally not recommended due to the risks of mixing carbs and fats.

 

It’s essential to personalize your diet based on your health goals, tolerances, and preferences.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet offers numerous health benefits that appeal to individuals seeking improved health, weight loss, and mental clarity. This diet, often considered the ultimate elimination diet, focuses on the consumption of meat, fish, and animal-derived products while excluding all plant-based foods. Here are the comprehensive benefits of the carnivore diet:

 

Nutrient Density and Bioavailability

One of the primary benefits of the carnivore diet is its nutrient density. Animal products are rich in essential nutrients, including vitamins B12, D, and K2, heme iron, zinc, and omega-3 fatty acids. These nutrients are more bioavailable, meaning they are more easily absorbed and utilized by the body compared to their plant-based counterparts. This can lead to better overall health and the prevention of nutrient deficiencies. For example, vitamin B12, which is important for nerve function and the production of DNA and red blood cells, is found exclusively in animal products and is more readily absorbed than plant-based sources of B12.

 

Improved Digestion and Gut Health

The carnivore diet can lead to improved digestion and gut health by eliminating plant-based foods that contain anti-nutrients such as lectins, oxalates, and phytates. These anti-nutrients can interfere with nutrient absorption and irritate the gut lining. Many people on the carnivore diet report relief from digestive issues such as bloating, gas, constipation, and irritable bowel syndrome (IBS). Focusing on easily digestible animal proteins and fats allows the gut to heal, and symptoms of gut disorders to diminish. Furthermore, the absence of fiber offers additional gut and health benefits.

 

Weight Loss and Body Composition

The carnivore diet is highly effective for weight loss and improving body composition. Eliminating carbohydrates encourages the body to enter a state of ketosis, where it burns fat for fuel instead of glucose. This can lead to significant fat loss while preserving lean muscle mass. Additionally, the high protein intake from the carnivore diet can increase satiety, reduce hunger, and lower overall calorie intake, making it easier to maintain a caloric deficit and lose weight. Many individuals find that they experience fewer cravings and more stable energy levels throughout the day.

 

 

Reduction in Inflammation

Chronic inflammation is linked to numerous health conditions, including heart disease, diabetes, and autoimmune disorders. The carnivore diet can reduce inflammation by eliminating plant-based foods that may trigger inflammatory responses in some individuals. Animal products, particularly fatty cuts of meat, provide a good balance of omega-3 to omega-6 fatty acids, which is crucial for managing inflammation. Many people report significant reductions in markers of inflammation, such as C-reactive protein (CRP), after adopting a carnivore diet.

 

Mental Clarity and Cognitive Benefits

In both anecdotal accounts and our clinical practice, individuals on the carnivore diet show improved mental clarity and cognitive function. The elimination of carbohydrates and reliance on fats for fuel can lead to more stable blood sugar levels, which can prevent the energy crashes and brain fog associated with carbohydrate consumption. Additionally, the brain thrives on ketones, a byproduct of fat metabolism, which can boost cognitive performance and focus.

 

Simplified Eating and Meal Planning

The carnivore diet simplifies eating and meal planning, as it eliminates the need to track macronutrients or count calories. Focusing solely on animal-based foods allows individuals to reduce decision fatigue and streamline their grocery shopping and meal preparation. This simplicity can be especially beneficial for those with busy lifestyles or those who find traditional dieting methods too complicated or time-consuming.

 

 

Effective Autoimmune Management

For individuals with autoimmune conditions, the carnivore diet can offer significant relief. Removing potential dietary triggers, such as grains, dairy, and nightshades, that exacerbate autoimmune symptoms, allows the body to begin to heal. Many people with conditions such as rheumatoid arthritis, lupus, and multiple sclerosis have reported improvements in their symptoms and overall quality of life after adopting a carnivore diet.

 

Improved Energy and Physical Performance

Individuals on the carnivore diet often experience a boost in energy levels and improved physical performance. The diet’s high protein and fat content provide sustained energy, which can be particularly beneficial for athletes and those with physically demanding jobs. Additionally, the carnivore diet supports muscle repair and growth, making it an attractive option for bodybuilders and fitness enthusiasts.

 

You can learn more about the benefits of the carnivore diet here.

 

Who Should Try the Carnivore Diet?

 

 

The carnivore diet can benefit a wide range of individuals. It is particularly suitable for adults seeking to improve their health, manage weight, or address chronic conditions. This diet is especially helpful for those with autoimmune disorders, digestive issues, and inflammatory conditions who have not found relief with traditional diets. By eliminating potential dietary triggers, individuals can experience significant health improvements.

 

Athletes and fitness enthusiasts can benefit from the carnivore diet’s high protein content, which supports muscle growth and recovery. Additionally, those struggling with weight loss may find success with this diet due to its ability to stabilize blood sugar levels and reduce cravings, leading to more consistent energy levels and reduced hunger.

 

However, a strict carnivore diet is not generally recommended for children unless medically necessary. While children often thrive with this way of eating, the restrictive nature and social implications often outweigh the benefits. We recommend a meat-heavy keto diet for children so they’re able to get all the nutrients they need while educating them on how they feel after eating non-animal-based options and fostering healthy relationships with food overall.

 

The carnivore diet is a powerful tool for anyone looking to optimize their health and address specific health issues.

 

Should I Have Cheat Meals on Carnivore?

Determining whether to include cheat meals on a carnivore diet is nuanced and varies for each individual. While we generally advise against regularly consuming inflammatory, toxic processed foods, it’s crucial to understand your wellness goals, know what your body can tolerate, and identify which foods you’re comfortable with as cheats.

 

We’ll explore key factors to consider: understanding your motivations (your “why”), identifying whether you’re a moderator or abstainer, determining what “safe” cheat meals are for you, and selecting safer foods for occasional indulgence. These considerations can help you make informed decisions about incorporating cheat meals into your diet.

 

The Importance of Knowing Your Why

 

 

Understanding your health goals is important when starting on the carnivore diet. Knowing your wellness objectives helps you tailor your diet to meet specific needs, ensuring the best possible outcomes. Whether your goal is to lose weight, manage a chronic illness, improve mental clarity, or boost athletic performance, having clear targets will guide your dietary choices and increase your chances of success.

 

Identifying your health goals allows you to focus on the aspects of the carnivore diet that will be most beneficial for you. For instance, if weight loss is your primary objective, you might want to monitor your macronutrient intake. If you’re aiming to manage an autoimmune condition, you’ll be more mindful of eliminating potential dietary triggers and focusing on nutrient-dense, anti-inflammatory foods.

 

Additionally, knowing your goals keeps you motivated and accountable. It provides a sense of direction and purpose, making it easier to adhere to the diet, especially during challenging times. Clear goals also enable you to track your progress and make necessary adjustments to optimize your results.

 

Defining your health goals is a foundational step in adopting the carnivore diet. It ensures that your dietary choices align with your personal needs and aspirations, helping you achieve optimal health and well-being. Individuals with stricter health goals and requirements probably should avoid cheat meals, particularly if they know they negatively impact them. However, individuals who are metabolically flexible and not utilizing the carnivore diet for chronic illness may have better flexibility when it comes to cheat meals.

 

Are You a Moderator or an Abstainer?

 

 

Determining whether you are an abstainer or a moderator is a key factor in deciding if you should indulge in cheat meals on the carnivore diet.

 

Abstainers

Abstainers thrive by completely avoiding certain foods. This approach helps them avoid the slippery slope of temptation. For instance, if eating one piece of chocolate often leads to consuming several more, it might be easier for abstainers to eliminate chocolate entirely from their diet. This method is beneficial for those who struggle with food addictions or compulsive eating habits, as it reduces the likelihood of overindulgence and helps maintain dietary discipline.

 

In the context of the carnivore diet and cheat meals, abstainers should probably avoid cheat meals altogether.

 

Moderators

Moderators, on the other hand, can manage their consumption without feeling deprived. They thrive on the flexibility of being able to enjoy small amounts of their favorite foods without going overboard. Moderators find success by allowing occasional indulgences, which helps them maintain long-term adherence to their dietary plan without feeling restricted. This approach can be more sustainable for those who do not struggle with food addiction and can enjoy treats in moderation without triggering unhealthy eating patterns.

 

Moderators are more likely to be able to manage occasional cheat meals on the carnivore diet and may even thrive in doing so if they’re not utilizing the diet for chronic illness.

 

Determining What “Safe” Cheat Meals Are for You

 

 

Determining what foods are considered safe cheat meals is important for maintaining your health goals while following a carnivore diet. Setting clear boundaries helps ensure that occasional indulgences do not derail your progress or trigger unhealthy eating habits.

 

The Importance of Safe Cheat Meals

• Personalized Approach: It’s essential to identify which foods you can handle without adverse effects. For those with sugar addiction, even seemingly harmless foods such as fruits or keto treats can be triggering. Knowing your triggers helps you avoid foods that could lead to a binge or a relapse into unhealthy eating patterns.

 

• Metabolic Health: If you are metabolically healthy and flexible, you may have more leeway with cheat meals. For instance, enjoying a slice of birthday cake once a year or having a special meal while traveling can be part of a balanced approach. However, it’s important to weigh the pros and cons of such indulgences, considering their impact on your overall health and diet goals.

 

• Educational and Informed Decisions: Making informed decisions about cheat meals involves understanding the potential effects of different foods on your body. Educate yourself on how various cheat meals might affect your metabolism, energy levels, and cravings. This knowledge allows you to make choices that align with your long-term health goals.

 

• Balancing Social and Emotional Well-Being: Consider the social and emotional aspects of eating. Participating in celebrations, eating out, or creating memories with loved ones are significant aspects of life. Allowing yourself occasional, mindful indulgences may help you enjoy these moments without feeling deprived.

 

Off-Limit Foods

• Triggering Foods: For those still struggling with sugar addiction, it’s important to avoid foods that can trigger cravings. This includes not only obvious sugary treats but also fruits and keto-friendly sweets that may still contain hidden sugars or artificial sweeteners.

 

• Processed Foods: Highly processed foods, even those labeled as keto or low-carb, should generally be avoided. These foods can contain additives and preservatives that may not align with a clean, meat-based diet.

 

• High-Carb Foods: Foods high in carbohydrates, such as bread, pasta, and grains, are typically off-limits as they can spike blood sugar levels and disrupt ketosis.

 

Setting clear boundaries and understanding what constitutes a safe cheat meal for you allows you to maintain control over your diet if you decide to enjoy occasional treats.

 

Safer Foods to “Cheat” With

When considering cheat meals on a carnivore diet, prioritizing safer options to “cheat” with can help support your long-term goals. Here are some options to consider:

 

Low-Toxicity Vegetables

Non-starchy vegetables that are outside of the nightshade family are a great starting point. Options such as cucumbers, avocados, and zucchini are lower in anti-nutrients and carbs. Fermented vegetable options such as pickles and sauerkraut will also be lower in anti-nutrients, making them another avenue to explore.

 

Seasonings

 

 

Adding seasonings can spice up the flavor of your meals without compromising your diet. Herbs and spices such as basil, oregano, and garlic powder are excellent choices. Be mindful of any potential sensitivities and opt for fresh or pure, additive-free options​.

 

Sugar-Free Options

Incorporating sugar-free beverages, such as herbal teas, flavored sparkling water, or black coffee, can provide variety without adding sugar or carbs. Some individuals do well with moderating sugar alternatives such as monk fruit, allulose, and stevia. However, some people can’t eat any sugar alternatives without it leading to a slippery slope. Be mindful of these options.

 

Fruits

If you tolerate them well, low-sugar fruits such as berries may be an addition to consider. We generally don’t recommend mixing fruit with high fat due to the various potential health risks. Adding some fruit is typically recommended only for those who are metabolically healthy, don’t suffer from any sugar or food addiction issues, and are moderators.

 

Grains

 

 

If grains are part of your cheat meal, choose cleaner options such as organic white rice. White rice is generally easier to digest and lower in anti-nutrients compared to other grains. It can be a suitable choice for those looking to incorporate some carbohydrates without significant drawbacks​​. Grains are often problematic for various reasons ranging from aflatoxin contamination to anti-nutrient content.

 

By selecting these safer cheat meal options, you can enjoy occasional dietary flexibility while minimizing potential negative impacts on your health and diet adherence. This approach allows you to balance indulgence with maintaining your wellness goals.

 

Who Shouldn’t Cheat on the Carnivore Diet?

Individuals who should avoid cheating on the carnivore diet are those who don’t tolerate other foods well and are using the diet to manage deeper chronic health issues. For these individuals, strict adherence to the carnivore diet is crucial for the healing process and regaining food tolerance.

 

Food Intolerances and Sensitivities

For those with severe food intolerances or sensitivities, introducing non-carnivore foods can trigger negative reactions. Symptoms such as digestive distress, inflammation, and autoimmune flare-ups can occur, undoing the progress made on a strict carnivore diet. People in this category often have to eliminate plant-based foods, including low-toxicity vegetables and fruits, to avoid these adverse reactions.

 

Managing Chronic Health Issues

Individuals using the carnivore diet to manage chronic health issues, such as autoimmune disorders, leaky gut syndrome, or severe metabolic conditions, should also avoid cheat meals. The primary goal is to allow the body to heal by eliminating potential dietary triggers. Reintroducing even small amounts of non-carnivore foods can set back the healing process. For these individuals, being strict is not just a preference but a necessity for achieving and maintaining health improvements. Strict adherence helps minimize inflammation and supports the body’s healing processes​.

 

Temporary Strictness for Long-Term Benefits

It’s important to understand that the need to be strict on the carnivore diet is temporary. As the body heals and becomes more resilient, individuals may gradually regain the ability to tolerate a wider variety of foods. This period of strict adherence is a phase aimed at reaching a point where the body can handle occasional dietary variations without negative consequences.

 

Closing Thoughts on Cheat Meals and the Carnivore Diet

When considering cheat meals on the carnivore diet, it’s important to understand that this approach can vary greatly among individuals. Cheat meals should be chosen carefully to minimize health risks and dietary setbacks. Safer options include low-toxicity vegetables such as non-starchy choices and those outside the nightshade family, such as avocados. Other options might include seasonings, sugar-free drinks, and low-sugar fruits such as berries. If grains are involved, organic white rice is a cleaner choice​.

 

Certain individuals, particularly those with severe food intolerances or chronic health issues, should avoid cheat meals altogether. For these individuals, strict adherence to the carnivore diet is necessary to support healing and avoid adverse reactions. This strict phase is meant to be temporary, aiming to regain food tolerance over time.

 

Understanding your personal tendencies is important. Abstainers do better by avoiding trigger foods entirely, while moderators can handle occasional indulgences without falling off track. Knowing your category helps in making informed decisions about cheat meals and maintaining dietary goals​​.

 

Overall, the carnivore diet requires a careful, personalized approach to cheat meals, balancing personal health needs with occasional indulgences.

 

Work With Our Trusted Carnivore Diet Functional Nutritional Therapy Practitioners

The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving clients from around the globe. We’re passionate about helping our clients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to helping individuals make informed personalized health decisions. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.