Recent studies on low-carb, high-fat diets, and mounting personal success stories, suggest that the Carnivore Diet for women offers a range of benefits from hormonal balance, anti-aging, improved skin health, improved mental health, and weight loss.
The Carnivore Diet as a whole has continued to grow in popularity through vocal support from leaders in the health and wellness space as well as thousands of personal success stories. The groundswell of support has even caught the ear of mainstream institutions.
A team of researchers from Harvard Medical School recently published a study in Current Developments in Nutrition that validates the potential of the diet and recommends further study.
The acknowledgement of the Carnivore Diet by the mainstream medical community is a promising fact, but the reality remains—the majority of evidence at this point is anecdotal. Alternatively, the conclusions about the Carnivore Diet are correlated to high-fat, low-carb diets, not all-meat diets specifically.
While there is little clinical research and study into the Carnivore Diet as a whole, there is even less information about the ways the Carnivore Diet may affect women specifically.
This article will provide an overview of the available information on the Carnivore Diet and women. We gathered information from several vocal female proponents as well as clinical research on similar diets.
Our goal is to present the available information and let you make a decision for what’s best for your health.
- What is the Carnivore Diet?
- Carnivore Diet Benefits for Women
- Carnivore Diet Meal Plan For Women
- Carnivore Diet Recipes
- Can you eat beef jerky on the Female Carnivore Diet?
Keep reading to learn more about the Female Carnivore Diet Plan.
What is The Carnivore Diet?
The Carnivore Diet is an all-meat diet that limits food intake to only meat and fish.
The Carnivore Diet prescribes a diet of ruminant meat—beef, bison, lamb, elk—pork, eggs, organ meats, poultry, bone broth, fish, and shellfish. Some adherents to the Carnivore Diet permit the consumption of full-fat dairy in moderation.
The Carnivore Diet eliminates staples of the Standard Western Diet which include sugar, vegetable oils, grains, veggies, fruits, and processed foods.
The Carnivore Diet is a carb-free diet. No fruits, no veggies, no nuts. Since carbs are the main energy source in traditional diets, for the Carnivore Diet, one must consume adequate amounts of fatty meats for sustained energy. This will keep energy levels balanced and hunger pains at bay.
Some carnivore dieters even limit their liquid intake to only water and bone broth because coffee and teas are plant-based. This is up to the dieter’s discretion.
The point of the Carnivore Diet is to increase one's overall health by eliminating all plant toxins and antinutrients from the body.
Thousands of positive testimonials of this restrictive diet suggest it can be successful, especially for women. Here’s the story of Hadi Doumit.
From weight loss to reduced digestive issues, the Carnivore Diet is worth considering for any woman out there looking for alternative ways to improve wellbeing.
Carnivore Diet Benefits for Women
Recent studies on the impacts of low-carb, high fat diets, combined with mounting testimonials indicate the Carnivore Diet for women offers a range of benefits from menstrual regulation, hormonal balance, improved skin health, improved mental health, weight loss, and anti-aging.
1. May regulate periods
Kait shares her story by saying, “Before I started the Carnivore Diet, I suffered from amenorrhea for two years. All of my blood tests came back "normal" and none of the several doctors and specialists I was treated by had any idea what was wrong. After a month on the Carnivore Diet, I got my period back and it has been regular ever since.”
In addition to having a regular period, her periods were now manageable. Before the Carnivore Diet, she had suffered from extremely painful periods and would have to take at least one sick day every month from school/work. Now, she reports zero cramps and zero pain.
She explains how prior to beginning this meat-only food plan, she was a normal, healthy person. Eating whole foods, working out regularly. However, she was still suffering from bloating, acne, and other health issues that she now no longer has to deal with.
Similar to Health Coach Kait, Kristen also had a long history of difficult and inconsistent PMS symptoms prior to going carnivore. Kristen further explains that although it took a few cycles for her hormones to adjust to the new diet, they are now the easiest periods she’s ever had. “So gentle, with no more migraines or cramps,” she doesn’t “even see them coming.”
2. May regulate hormones
A high-fat, low-carb diet, especially one that restricts consumption to animal products, has shown to regulate hormones in women.
Hormones are the essential communicators in the body that oversee important bodily functions including reproduction, energy, appetite, and mood.
A 2017 systematic review of several studies focused on the effects of low carb diets in overweight or obese women found that limiting carbs reduced insulin levels which had a positive impact on hormonal balance.
3. May improve mental health
Depression is a serious issue that can affect everyone; however, women are twice as likely than men to be diagnosed.
This can be due to a variety of things women are forced to deal with: puberty, premenstrual problems, pregnancy, postpartum depression, perimenopause and menopause, hormonal changes, and of course, life circumstances.
An often-overlooked suggestion for people struggling with mental health is for them to take a closer look at their diet. Good nutrition can make you look and feel your best; whereas, bad nutrition can cause you to become aggravated, stressed out, and even depressed. Here is where the Carnivore Diet comes into play.
According to this 2022 study on the effects of low-carb, high-fat diets for those struggling with severe and persistent mental illnesses (major depressive disorder, bipolar disorder, and schizoaffective disorder), this kind of restrictive dieting shows significant positive results.
After being placed on a restrictive keto diet of a maximum 20g of carbs a day, 100% of patients diagnosed with schizophrenia disorder showed improvement. 100% of patients diagnosed with depression showed improvement. 43% of participants even achieved clinical remission.
Another study from 2021 analyzing the relation between meat consumption, avoidance, depression, and anxiety, also shows significant positive results for those who consume meat compared to those who don’t. Those who did consume meat showed significant lower depression and anxiety levels.
This information is especially important to women because women are significantly less likely to consume meat than men, even though they are significantly more likely to be diagnosed with mental health disorders.
4. May aid in weight loss
The most common reason you will find people start the Carnivore Diet is for weight loss.
Because the Carnivore Diet is a low carb, high protein diet, it has been shown to promote weight loss. By reducing your blood sugar levels, people believe you will enter a state of ketosis, a period of fat burning.
The high protein intake should also leave you feeling full longer, meaning you should ultimately be eating less snacks and meals throughout the day.
There is mounting evidence that low carb diets can aid in weight loss.
Kelly Hogan may be one of the most famous examples of a woman seeing significant weight loss on the Carnivore Diet. Throughout the various blog posts on her website, she goes into great detail about her journey and how she successfully lost over 100 pounds on the Carnivore Diet. There are hundreds of other testimonials you can find online of people sharing their extreme weight loss journeys through this vigorous diet as well.
Not much else is to be explained here. As a woman myself, I know the struggle of maintaining a weight you are happy with. So, if you’re looking for a way to shed some extra pounds and start feeling like your best self, this could be a great option for you.
5. May aid in anti-aging
The excessive consumption of carbohydrates have been shown to have adverse effects on skin health.
Not only are you cutting out foods that are bad for your skin, but you are also replacing them with foods that increase cell production like liver, butter, and egg yolk.
Because of the duality of cutting out foods that are bad for your skin and increasing foods that are good for your skin, you may find yourself looking younger than ever.
Kait and Kristen, who we mentioned earlier as lovely examples of women on the Carnivore Diet, also claim the diet did wonders for their skin. You can find Kristen talking about the ways it filled out her face, improved her wrinkles, and overall gave her a glowing and youthful appearance in this blog post.
Carnivore Diet for Pregnant Women
Now, as a woman, you may be wondering if this is a healthy diet to follow during pregnancy. It’s one thing to be responsible for your own health and well-being, but it’s a whole other thing when you’re responsible for someone else’s too.
Our research uncovered several women who have followed the Carnivore Diet while pregnant.
Check out Kelly Hogan and her story. From losing over 100 pounds to carrying two children to pregnancy, Kelly has been a proponent for the Carnivore Diet for over 13 years.
That being said, we aren’t doctors and you should always consult with medical professionals before making important decisions.
Kait Malthaner, Kristen Helmstetter, and Kelly Hogan are just a few of the amazing women out there sharing their experiences with the Carnivore Diet.
Carnivore Diet Plan for Women
One of the advantages of the Carnivore Diet, one that is especially appreciated by busy women, is the simplicity of the diet. Just eat meat. You don’t even need to count calories or macros.
What to Eat on Carnivore Diet for Women
- Meat: beef, lamb, pork, game, chicken, turkey, etc.
- Fish: salmon, tuna, mackerel, sardines, crab, etc.
- Animal Products: eggs, bone marrow, lard, bone broth, etc.
- Low-lactose dairy products (in small amounts): butter, heavy cream, hard cheese, etc.
- Seasonings (with no carbs): salt, black pepper, etc.
What to Avoid on Carnivore Diet for Women
- Fruits: apples, oranges, bananas, berries, etc.
- Vegetables: asparagus, mushrooms, broccoli, peppers, etc.
- High-lactose dairy: soft cheese, milk, yogurt, etc.
- Legumes: beans, lentils, etc.
- Nuts and seeds: walnuts, almonds, pistachios, sunflower seeds, etc.
- Grains: oatmeal, wheat, bread, rice, quinoa, etc.
- Alcohol: beer, wine, liquor, etc.
- Sugars: white sugar, brown sugar, honey, maple syrup, etc.
- Beverages other than water: coffee, soda, tea, juice, etc.
While this is a simple list, it's definitely enough to offer various meal and snack options as long as you are creative. The most challenging part here will be coping with no condiments or flavorings depending on your level of intensity.
Carnivore Diet purists eliminate all seasoning except for salt. This is because seasonings like pepper, garlic powder, and paprika are plant based. For most people salt, pepper, and other seasonings that do not contain sugar or carbs are permissible. But, a truly Carnivorous Diet restricts plant-based seasoning.
Carnivore Diet Recipes
One of the advantages of an all-meat diet is you don't have to spend too much time thinking about what you want to eat. The answer is always meat.
But, sometimes you might get a little bored of the same thing over and over again. A juicy ribeye for every meal might sound great, but it can get old after a few weeks.
That's why it's important to have a few Carnivore Diet recipes up your sleeve.
Check out our go-to list for Carnivore Diet Recipes.
Can you eat beef jerky on a Carnivore Diet for women?
Advocates of the Carnivore Diet claim the best part is the lack of restrictions on quantity. Eat until you’re full! Some popular Carnivore Diet snacks include canned fish, cheese crisps, pork rinds, and of course, beef jerky.
Beef jerky can absolutely be enjoyed on the Carnivore Diet, but it has to be the right kind of beef jerky. Focus on jerky with no carbohydrates, no sugars, and minimally-added ingredients.
We offer a range of meat snack options that work on the Carnivore Diet.
If you are following the Carnivore Diet to the strictest level—no plant based ingredients at all—then our Naked Jerky Crisps are the perfect Carnivore snack. These crunchy beef jerky crisps are made with three simple ingredients: beef, water, and salt. That’s it.
If you are comfortable with some plant-based seasonings such as garlic powder and pepper (at small amounts) then our Old Fashioned Original beef jerky is a great option.
Ideally, you’ll want a beef jerky with nothing more than beef and little to no seasoning.
If you’re comfortable with a little more seasoning on the Carnivore Diet, but are still looking to maintain the zero-carb goal, browse our Sugar Free Beef Jerky collections. We have simple, minimal ingredient jerky with a little more flavor and variety.
You can even sample all of our sugar-free jerky options at once with our Health Nut Keto Jerky Box!
As women, it is important we do what we feel is best for our bodies and our health. If you believe the Carnivore Diet is something that can help you become a better version of yourself, then give it a try!
But always remember, just like with any new diet, proceed with caution and always listen to what your body is telling you, and consult your doctor when in doubt. What works for others may not always work for you. Good luck on your meat-tastic journey!
Here are some other fantastic Carnivore Diet resources.
Don’t forget, our 100% sugar-free beef jerky is a great snack option to keep you filled, fueled, and crushing your Carnivore Diet.
***We do not claim to be medical or nutritional experts. This article is intended to serve as an introduction and thought-starting tool. The only rule in health and nutrition is that each person is different, and no one rule applies to everyone. Please consult your physician when making any health-related decisions.