The carnivore diet, a highly restrictive eating plan, involves consuming exclusively meat and other animal products like beef, chicken, pork, fish, and eggs. Proponents suggest that eliminating carbohydrates forces the body to burn fat for energy, leading to weight loss and other potential health benefits. While similar to the ketogenic (keto) and Atkins diets, the carnivore diet is unique in that it excludes all carbohydrates and other food groups, including fruits, vegetables, grains, nuts, seeds, and legumes.
Historical Context and Popularity
The concept of 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 the carnivore diet with his 2019 book, The Carnivore Diet. Endorsement from comedian and podcast host Joe Rogan, who claimed to have "lost 12 pounds and gained a lot of energy" after eating nothing but meat for 30 days, further boosted the diet's popularity.
Understanding the Carnivore Diet
The carnivore diet operates on the principle that eliminating carbohydrates shifts the body's primary fuel source from glucose to ketones, produced from fat. Advocates claim this metabolic shift accelerates fat burning, promotes weight loss, improves blood sugar control in individuals with type 2 diabetes, and reduces inflammation by removing inflammatory foods. However, it's crucial to remember that individual responses to dietary changes vary, and these claims are not universally supported by scientific evidence.
Foods Allowed and Avoided
The carnivore diet strictly limits food choices to animal products.
Foods Allowed:
- Red Meat: Steak, burgers, chuck roast, brisket, and various steaks like New York strip, ribeye, skirt, porterhouse, and T-bone.
- Poultry: Chicken (breast, thighs, drumsticks, wings, rotisserie chicken)
- Pork: Pork butt, pork chops, bacon, pork ribs, pork shoulder.
- Lamb: Lamb chops, lamb shanks, ground lamb.
- Seafood: Fish like salmon, trout, and mackerel; shellfish such as clams, crabs, mussels, oysters, scallops, shrimp, and lobster.
- Organ Meats: Liver, kidneys, tongue, oxtail, heart, feet, cheeks.
- Fats: Butter, fat tallow, or ghee for cooking.
- Seasonings: Salt, pepper, chili paste, cumin, paprika, and garlic.
Foods to Avoid:
Any foods that are not animal-based are excluded. This includes:
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- Fruits
- Vegetables
- Grains
- Legumes
- Nuts
- Seeds
Foods Allowed in Limited Amounts:
- Cheese
- Eggs
- Heavy cream
- Milk
- Yogurt
- Bacon
- Sausage
- Cured meats
Dairy products like milk and yogurt are allowed in limited quantities due to their potential inflammatory effects.
Potential Benefits of the Carnivore Diet
The carnivore diet is promoted as a means to promote weight loss and improve heart health, autoimmune issues, blood sugar control, and mood.
A survey of over 2,000 people who followed a carnivore diet for nine to 20 months reported improvements in body mass index (BMI), energy levels, sleep quality, strength and endurance, and cognitive function. Many participants with diabetes were able to reduce or eliminate their diabetes medication. However, the study relied on self-reported data and lacked objective measurements of nutrient levels and overall health.
Potential Side Effects and Risks
The carnivore diet deviates significantly from the Dietary Guidelines for Americans, which recommend that 45% to 65% of daily calories come from carbohydrates. Eliminating entire food groups can lead to nutrient deficiencies. For example, vegetables provide essential fiber, potassium, vitamins A and C, and folate. Insufficient fiber intake can cause constipation, although some individuals on the carnivore diet have reported diarrhea. A high-fat, high-protein diet can alter the gut bacteria balance, potentially leading to loose stools. Other reported side effects include headaches, nausea, and fatigue.
The diet's high saturated fat content from animal products can elevate LDL cholesterol levels, increasing the risk of heart disease and stroke. Processed meats, often included in the diet, are high in sodium, which can raise blood pressure.
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Expert Opinions and Recommendations
Registered dietitian nutritionist Kathleen Zelman, MPH, emphasizes that the carnivore diet, while potentially effective for short-term weight loss, is unsustainable and can lead to nutrient deficiencies. She notes that the diet's restrictiveness can trigger food cravings and that any weight loss is likely to be regained upon returning to a more balanced eating pattern. Zelman also points out the lack of scientific evidence supporting claims that the carnivore diet reduces inflammation or boosts energy levels.
Health professionals generally do not advocate for the carnivore diet due to its restrictive nature and potential for nutritional inadequacies. The Dietary Guidelines for Americans and the American Heart Association recommend a balanced diet rich in plant-based foods, which provide essential nutrients, phytochemicals, fiber, antioxidants, vitamins, minerals, and micronutrients not found in animal products.
Better Alternatives for Weight Loss
If the goal is to lose weight by reducing carbohydrate intake, the keto and Paleo diets may be more sustainable and nutritionally balanced options. These diets allow for limited carbohydrate consumption, providing a wider range of nutrients.
Who Should Avoid the Carnivore Diet?
The carnivore diet is not recommended for pregnant or breastfeeding women due to the risk of nutrient deficiencies that could harm both mother and child. Individuals with kidney disease should also avoid the diet due to the high protein content, which can strain the kidneys. It is also not suitable for individuals with diabetes, heart disease, or high blood pressure due to the high saturated fat and sodium content. People with a history of eating disorders should avoid such a restrictive diet, as it can trigger unhealthy eating patterns.
Sample Carnivore Diet Menu
A typical carnivore diet menu might include:
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- 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, pour into the skillet, and scramble with the turkey.
- Salmon Patties: Combine crumbled cooked turkey bacon, canned salmon, salt, eggs, and dill. 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, shredded cheddar cheese, and taco or Cajun seasoning. Mix well, transfer to a baking dish, and bake at 350 F for about 45 minutes.
Carnivore Diet Snacks
- Cheese sticks
- Hard-boiled eggs
- Salmon jerky
- Sardines
- Skinless chicken wings
Considerations for Choosing Meat Cuts
When following a carnivore diet, the quality and type of meat consumed are crucial. Opting for grass-fed, regeneratively grazed beef, such as that offered by Tyner Pond Farm, can provide a more nutrient-rich option. It's important to consume more than just lean muscle cuts to obtain a wider range of nutrients.
- Ground Beef and Ancestral Blend: Ground beef, especially when combined with ground heart and liver (Ancestral Blend), provides a good balance of protein, fat, and essential nutrients.
- Fatty Cuts: If you need to boost your fat intake, choose fattier cuts of meat.