Many diets promise rapid weight loss, but they often come with potential health consequences. The animal-based diet, particularly the carnivore diet, is a restrictive eating plan that has gained popularity. This article will explore the carnivore diet, its potential benefits and risks, and provide examples of meal plans.
What is a Carnivore Diet?
A carnivore diet is a specialized eating plan that involves consuming only meat and animal products. It excludes all plant-based foods, including vegetables, fruits, grains, nuts, seeds, and legumes. The goal is to eliminate carbohydrates and rely solely on animal-based nutrition.
The carnivore diet is similar to the ketogenic (keto) and Atkins diets, but with a crucial difference. While keto and Atkins diets limit carbs, the carnivore diet cuts out all carbohydrates and other food groups.
Historical Context
The idea of eating a carb-free diet isn’t new. In the late 1700s, Scottish military surgeon John Rollo, MD, used a meat-only diet to treat patients with diabetes, successfully lowering their blood sugar levels. More recently, former orthopedic surgeon Shawn Baker, MD, popularized this way of eating with his 2019 book, The Carnivore Diet. An endorsement from comedian and podcast host Joe Rogan further increased the diet's exposure.
How Does the Carnivore Diet Work?
The primary idea behind the carnivore diet is that by cutting out all carbs, the body will enter a state of ketosis, burning fat for energy instead of glucose. When you eat carbs, your body turns them into sugar (glucose) to use for energy, storing the extra glucose in your muscles and liver and converting any extra glucose to fat. When you don’t eat carbs, your body instead turns fat into ketones to use for energy.
Read also: Your Guide to an Animal-Based Diet
Claims of the Carnivore Diet
Proponents of the carnivore diet claim that it speeds fat burning and weight loss, reduces hunger, improves blood sugar control in people with type 2 diabetes, and reduces inflammation by cutting out inflammatory foods.
Foods Allowed and Foods to Avoid
The carnivore diet has a short list of approved foods that includes only animal products.
Foods Allowed
- Meat: Beef (steak, burgers, chuck roast), chicken, lamb, pork (pork chops, bacon, pork ribs, pork shoulder)
- Seafood: Fish (salmon, trout, mackerel), clams, crabs, mussels, oysters, scallops, shrimp, lobster
- Organ Meats: Liver, kidneys, tongue, oxtail, heart, feet, cheeks
- Other Animal Products: Eggs, bone broth, butter, tallow, ghee
Foods like cheese, heavy cream, milk, yogurt, bacon, sausage, and cured meats are allowed in limited amounts.
Foods to Avoid
Any foods that aren’t animal-based are off the table, including:
- Fruits
- Vegetables
- Grains
- Legumes
- Nuts
- Seeds
- Plant-based oils
- Sugar and sweeteners
- Processed foods
Potential Benefits of the Carnivore Diet
The carnivore diet claims to promote weight loss and improve heart health, autoimmune issues, blood sugar control, and mood. However, it's essential to approach these claims with caution, as there is limited medical research to support them.
Read also: Are Animal Crackers Healthy?
One study surveyed over 2,000 people who followed a carnivore diet for nine to 20 months. Participants reported improvements in body mass index (BMI), energy levels, sleep, strength, endurance, memory, and focus. Many people with diabetes were able to lower the dose of their diabetes medicine or go off it entirely. However, the study relied on survey answers alone and didn’t measure nutrient levels or check participants’ health.
Potential Side Effects and Risks
The carnivore diet doesn’t align with dietary guidelines. By cutting out entire food groups, this diet could lead to deficiencies in important vitamins and minerals.
- Nutrient Deficiencies: Vegetables are sources of fiber, potassium, vitamins A and C, and folate.
- Constipation or Diarrhea: Not getting enough fiber could cause constipation, while a high-fat, high-protein diet may cause diarrhea due to changes in gut bacteria balance.
- Other Side Effects: Headaches, nausea, and a lack of energy have been reported.
- Increased Cholesterol: Animal-based diets are high in saturated fat, which can raise unhealthy cholesterol levels, increasing the risk of heart disease and stroke.
- High Blood Pressure: Processed meats, which the diet allows, are high in salt, which can raise blood pressure.
Is the Carnivore Diet Safe?
The carnivore diet is not recommended as a long-term eating plan. It is very restrictive and may lead to nutrient deficiencies.
Who Should Avoid the Carnivore Diet?
- Pregnant or breastfeeding women: This diet will leave you short on the nutrients that both you and your growing baby need.
- People with kidney disease: The high protein content may be too much for your kidneys to process.
- People with diabetes, heart disease, or high blood pressure: The high saturated fat and sodium content may be harmful.
- People with a history of eating disorders: Such a restrictive diet could trigger unhealthy eating patterns.
Sample Carnivore Diet Meal Plan
A one-day meal plan for the carnivore diet focuses on simplicity and animal products. Each meal includes a range of meats, fish, eggs, and possibly dairy, providing high protein and fat intake.
One-Day Meal Plan Example
- Breakfast: Eggs and bacon
- Lunch: Burger patties
- Dinner: Salmon
Carnivore Diet Recipes
- Scrambled Eggs with Turkey: Cook diced turkey breast in a skillet until browned. Whisk eggs with salt and pepper, then scramble them with the turkey.
- Salmon Patties: Mix crumbled turkey bacon, canned salmon, salt, and whisked eggs. Form into patties and cook in butter until browned.
- Carnivore Chicken Casserole: Process cubed rotisserie chicken in a food processor until finely chopped. Add cream cheese, sour cream, and shredded cheddar cheese. Mix well and bake.
Carnivore Diet Snacks
- Cheese sticks
- Hard-boiled eggs
- Salmon jerky
- Sardines
- Skinless chicken wings
How to Approach the Carnivore Diet
If you’re considering the carnivore diet, it’s important to consult with a healthcare provider or registered dietitian. They can help you assess whether this diet is appropriate for you and monitor your health for any potential side effects.
Read also: A Guide to Animal Dietary Categories
- Start Slowly: Gradually increase your intake of animal products while reducing plant-based foods.
- Choose High-Quality Foods: Prioritize grass-fed, pasture-raised meats and wild-caught fish.
- Stay Hydrated: Drink plenty of water throughout the day.
- Monitor Your Health: Pay attention to how your body responds to the diet and make adjustments as needed.
The Importance of a Balanced Diet
The Dietary Guidelines for Americans recommends eating a balanced diet with fruits, vegetables, whole grains, dairy, lean protein, and oils. Plant-based foods provide essential nutrients, phytochemicals, fiber, antioxidants, vitamins, minerals, and micronutrients that are not found in animal products.
Alternative Diet Options
If you want to cut carbohydrates to lose weight, the keto and Paleo diets are better options. They still allow you to eat small amounts of carbs from fruits, vegetables, and nuts.