The carnivore diet, an extremely restrictive dietary approach, has recently gained popularity, primarily through social media, as a rapid weight-loss method. This diet centers around the consumption of animal products, excluding all other food groups. This article aims to provide a comprehensive review of the carnivore diet, including its components, potential benefits, and associated risks.
What is the Carnivore Diet?
The carnivore diet is a restrictive eating plan that involves consuming only meat, fish, and other animal-derived products such as eggs and certain dairy items. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Proponents of the diet often recommend limiting dairy intake to low-lactose options like butter and hard cheeses.
The diet stems from the controversial belief that ancestral human populations primarily consumed meat and fish, and that high-carbohydrate diets are responsible for today's high rates of chronic disease. While other low-carb diets, such as the keto and paleo diets, limit carb intake, the carnivore diet aims for zero carbs.
Shawn Baker, an American orthopedic doctor, is a well-known advocate of the carnivore diet. He cites testimonials from followers as evidence that it can treat various conditions, including depression, anxiety, arthritis, obesity, and diabetes. However, it is important to note that no controlled studies have analyzed the effects of the carnivore diet, and Baker's medical license was previously revoked due to concerns about his competency.
Foods Allowed and Restricted
Following the carnivore diet involves eliminating all plant foods and exclusively consuming meat, fish, eggs, and small amounts of low-lactose dairy products.
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Foods to Eat
- Meat: Beef, chicken, pork, lamb, turkey, organ meats
- Fish: Salmon, sardines, white fish
- Other animal products: Eggs, lard, bone marrow
- Low-lactose dairy (in small amounts): Heavy cream, hard cheese, butter
Some proponents allow salt, pepper, and seasonings with no carbs. Some individuals may also incorporate yogurt, milk, and soft cheese, although these are typically excluded due to their carbohydrate content.
Foods to Avoid
All foods not derived from animals are excluded, including:
- Vegetables: Broccoli, cauliflower, potatoes, green beans, peppers
- Fruits: Apples, berries, bananas, kiwi, oranges
- High-lactose dairy: Milk, yogurt, soft cheese
- Legumes: Beans, lentils
- Nuts and seeds: Almonds, pumpkin seeds, sunflower seeds, pistachios
- Grains: Rice, wheat, bread, quinoa, pasta
- Alcohol: Beer, wine, liquor
- Sugars: Table sugar, maple syrup, brown sugar
- Beverages other than water: Soda, coffee, tea, fruit juice
Potential Benefits of the Carnivore Diet
Weight Loss
Certain aspects of the carnivore diet may contribute to weight loss. High-protein and low-carb diets have been shown to promote weight loss. Protein and fat can help individuals feel fuller after meals, potentially reducing calorie intake. Protein can also increase metabolic rate, helping burn more calories.
Therefore, following the carnivore diet may lead to feeling fuller and eating fewer calories, at least in the short term. Studies have shown that high-protein diets can lead to greater weight loss and fat mass reduction compared to lower-protein diets. Other diets, like the keto diet and low-carbohydrate diets, have also been shown to decrease weight gain.
Potential for Blood Sugar Regulation
By eliminating carbohydrates, the carnivore diet eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods. These foods are low in beneficial nutrients and high in calories. Limiting refined carbs and sugary foods is often recommended to control diabetes, as they can spike blood sugar levels.
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Due to the removal of highly processed carbohydrates, individuals may experience early benefits such as improved blood pressure, reduced belly fat, and improved cardiovascular health. However, the complete elimination of carbs is not recommended or necessary for diabetes management. Instead, smaller amounts of wholesome, high-fiber carbs that don’t cause spikes in blood sugar are recommended.
Risks and Downsides of the Carnivore Diet
Due to its highly restrictive nature and elimination of most food groups, the carnivore diet has several downsides.
High in Fat, Cholesterol, and Sodium
The carnivore diet consists solely of animal foods, which can be high in saturated fat and cholesterol. Saturated fat may raise LDL (bad) cholesterol, increasing the risk of heart disease. While recent studies suggest the link between saturated fat intake and heart disease risk may not be as strong as previously believed, consuming high amounts of saturated fat may still be a concern.
Some processed meats, especially bacon and breakfast meats, contain high amounts of sodium. Consuming these foods on the carnivore diet can lead to excessive sodium intake, increasing the risk of high blood pressure, kidney disease, and other negative health outcomes. Red and processed meat intake has also been linked to higher rates of certain cancers, including colon and rectal cancer.
Lack of Certain Micronutrients and Beneficial Plant Compounds
The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, which contain beneficial vitamins and minerals. While meat is nutritious and provides many micronutrients, it should not be the only component of the diet. Restrictive diets like the carnivore diet may lead to deficiencies in some nutrients and overconsumption of others.
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Diets rich in plant-based foods have been associated with a lower risk of long-term conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. This is due to the high vitamin, fiber, and mineral contents of plant foods, as well as their beneficial plant compounds and antioxidants. The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
Lack of Fiber
Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. The carnivore diet contains no fiber, which may lead to constipation. Fiber is essential for the proper balance of bacteria in the gut, and suboptimal gut health can lead to various issues and may even be linked to colon cancer.
High-protein, low-carb diets may increase the risk of gut inflammation. When the body digests large amounts of protein, it creates potentially harmful byproducts in the gut, which may negatively affect bowel health.
Unsuitability for Some Populations
The carnivore diet may be particularly problematic for certain populations. Those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet. Individuals more sensitive to cholesterol in foods should also be cautious. Furthermore, certain populations with special nutrient needs, such as children and pregnant or lactating people, would likely not meet them on the carnivore diet. Lastly, those with anxiety about food or a history of disordered eating should avoid this diet.
Sample Menu
Here is a five-day sample menu for the carnivore diet:
Day 1
- Breakfast: Eggs, bacon, sardines
- Lunch: Turkey burger patty, salmon jerky, beef tips
- Dinner: Filet mignon, crab, chicken liver
- Snacks: Parmesan cheese, jerky
Day 2
- Breakfast: Shrimp, eggs, heavy cream
- Lunch: Strip steak, tuna fish, beef jerky
- Dinner: Lamb chops, scallops, beef liver
- Snacks: Hard Cheddar cheese, bone broth
Day 3
- Breakfast: Eggs, salmon, turkey sausage
- Lunch: Sweetbreads, pork chops, mackerel
- Dinner: Turkey burger patty, Parmesan cheese, bone marrow
- Snacks: Hard-boiled eggs, shrimp
Day 4
- Breakfast: Trout, shredded chicken, bacon
- Lunch: Beef meatballs, Cheddar cheese, salmon jerky
- Dinner: Crab cooked in lard, filet mignon
- Snacks: Sardines, beef jerky
Day 5
- Breakfast: Eggs, chicken and turkey sausage links
- Lunch: Lamb roast, chicken liver, pork chop
- Dinner: Flank steak, scallops cooked in butter, heavy cream
- Snacks: Bone broth, turkey jerky