Diet trends come and go, each promising revolutionary wellness benefits. One recent diet gaining attention is the carnivore diet. Proponents claim benefits such as clearer skin, fewer migraines, reduced body odor, and weight loss. But what exactly does the carnivore diet entail, and does it allow for the inclusion of fish?
What is the Carnivore Diet?
The carnivore diet, also known as the "zero carb" diet, is a restrictive eating plan that focuses on consuming only animal products, including meat, fish, eggs, and certain dairy items. It stems from the belief that human ancestral populations primarily ate meat and fish, and that high-carb diets are responsible for today's chronic diseases. This diet excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Some proponents recommend limiting dairy intake to low-lactose options like butter and hard cheeses.
Foods Allowed on the Carnivore Diet
The carnivore diet includes only animal products, such as:
- Meat: Beef, chicken, turkey, lamb, pork, etc.
- Organ Meats: Liver, kidney, sweetbread, tripe, heart, brain.
- Fish: Salmon, mackerel, sardines, crab, lobster, tilapia, herring, trout.
- Other Animal Products: Eggs, lard, bone marrow, bone broth.
- Low-Lactose Dairy (in small amounts): Heavy cream, hard cheese, butter.
Water is the primary beverage, and some proponents allow salt, pepper, and seasonings with no carbs.
Foods to Avoid on the Carnivore Diet
All foods that do not come from animals are excluded:
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- Vegetables: Broccoli, cauliflower, potatoes, green beans, peppers, etc.
- Fruits: Apples, berries, bananas, kiwi, oranges, etc.
- High-Lactose Dairy: Milk, yogurt, soft cheese, etc.
- Legumes: Beans, lentils, etc.
- Nuts and Seeds: Almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
- Grains: Rice, wheat, bread, quinoa, pasta, etc.
- Alcohol: Beer, wine, liquor, etc.
- Sugars: Table sugar, maple syrup, brown sugar, etc.
- Beverages other than water: Soda, coffee, tea, fruit juice, etc.
While some people incorporate some of these foods, a strict carnivore diet does not permit them.
Can You Eat Fish on a Carnivore Diet?
The answer is a resounding yes. Fish and seafood are integral components of the carnivore diet. Freshness is key when selecting fish and seafood. Fish and all types of seafood offer undeniable health benefits, particularly omega-3 fatty acids.
How the Carnivore Diet Works
The carnivore diet operates as a ketogenic diet. Keto diets work by restricting glucose and other sugars, prompting the body to burn fat for energy and produce ketones. The carnivore diet is the most ketogenic because it allows almost no carbs. Under normal circumstances, our body uses glucose from carbohydrate foods for energy. In the absence of glucose, a process called ketosis occurs. This is a state in which the body burns fats instead of carbohydrates as its main fuel source.
When we don’t eat carbs, such as while following the carnivore diet, the liver breaks down fat stores to produce energy - this energy is in the form of ‘ketones’.
Potential Benefits of the Carnivore Diet
Some proponents claim the carnivore diet offers various benefits, though scientific evidence is limited.
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- Weight Loss: High-protein and low-carb diets can promote weight loss because protein and fat can increase satiety, leading to reduced calorie intake. Protein can also increase your metabolic rate.
- Reduced Intake of Unhealthy Foods: The carnivore diet eliminates high-carb foods like cookies, cakes, candy, sodas, and pastries, which are low in beneficial nutrients and high in calories.
- Improved Blood Sugar: By removing highly processed carbohydrates, the carnivore diet might lead to early benefits such as improved blood pressure, reduced belly fat, and improved cardiovascular health.
However, it's crucial to note that no controlled studies confirm the safety or effectiveness of the carnivore diet.
Downsides of the Carnivore Diet
Despite the claimed benefits, the carnivore diet has significant drawbacks:
- High in Fat, Cholesterol, and Sodium: The diet can be high in saturated fat and cholesterol, which may raise LDL cholesterol and increase the risk of heart disease. Processed meats can also lead to excessive sodium intake, increasing the risk of high blood pressure and kidney disease.
- May Lack Certain Micronutrients and Beneficial Plant Compounds: The carnivore diet eliminates nutritious foods like fruits, vegetables, legumes, and whole grains, which contain beneficial vitamins and minerals. Plant-based foods are associated with a lower risk of chronic conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes due to their high vitamin, fiber, mineral, and antioxidant content.
- Does Not Provide Fiber: Fiber, essential for gut health and healthy bowel movements, is only found in plant foods. The lack of fiber may lead to constipation and negatively impact gut bacteria balance, potentially increasing the risk of gut inflammation and colon cancer.
- May Not Be Suited for Some Populations: People with chronic kidney disease, cholesterol hyper-responders, children, and pregnant or lactating women should not follow the diet. It is also not suitable for those with anxiety about food or a history of disordered eating.
- Difficult to Maintain Long Term: The carnivore diet is extremely restrictive and offers little variety, making it challenging to adhere to in the long term.
Sample Carnivore Diet 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: A small amount of Parmesan cheese, jerky
Day 2
- Breakfast: Shrimp, eggs, a small glass of heavy cream
- Lunch: Strip steak, tuna fish, beef jerky
- Dinner: Lamb chops, scallops, beef liver
- Snacks: A small amount of hard Cheddar cheese, bone broth
Day 3
- Breakfast: Eggs, salmon, turkey sausage
- Lunch: Sweetbreads, pork chops, mackerel
- Dinner: Turkey burger patty, a small amount of Parmesan cheese, bone marrow
- Snacks: Hard-boiled eggs, shrimp
Day 4
- Breakfast: Trout, shredded chicken, bacon
- Lunch: Beef meatballs, small amount 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, a small glass of heavy cream
- Snacks: Bone broth, turkey jerky
Success Stories and Concerns
Some individuals report positive outcomes from following the carnivore diet, such as weight loss, increased energy, and improved mental clarity. A study surveying over 2,000 adults reported few adverse effects and some health benefits, including reductions in BMI, HbA1c, and diabetic medication use among those with diabetes. However, concerns have been raised about this study, and experts believe the findings need to be interpreted with caution. There have been no high-quality controlled studies analysing the effects of the carnivore diet.
It's essential to approach such testimonials and survey results with skepticism and consider the lack of rigorous scientific evidence.
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Expert Opinions and Recommendations
Health professionals generally do not advocate for the carnivore diet due to its restrictive nature and potential for nutrient deficiencies. A balanced diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats is typically recommended for optimal health.
Potential Benefits for Specific Health Issues
Some individuals adopt the carnivore diet to address specific health issues, such as inflammation and autoimmune conditions. For instance, one person reported significant relief from inflammation, joint pain, and mouth ulcers after transitioning to a keto diet, which is less restrictive than the carnivore diet but still limits carbohydrates. While anecdotal evidence suggests potential benefits, more research is needed to determine the effectiveness of the carnivore diet for managing these conditions.