The carnivore diet, a highly restrictive eating pattern, has gained attention for its purported benefits, including weight loss, improved blood sugar control, and enhanced mental clarity. This article delves into the specifics of the carnivore diet, focusing on the role of carbohydrates, its potential benefits and risks, and who should avoid it.
What is the Carnivore Diet?
The carnivore diet involves consuming only animal products, such as meat, fish, eggs, and small amounts of low-lactose dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Some proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose, such as butter and hard cheeses.
This eating plan stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease. While other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake, the carnivore diet aims for zero carbs.
Foods Allowed and Restricted
Foods Allowed:
- Meat: Beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, sweetbread, tripe, heart, brain
- Fish: Salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
- Other animal products: Eggs, lard, bone marrow, bone broth, etc.
- Low-lactose dairy (in small amounts): Heavy cream, hard cheese, butter, etc.
- Water
- Seasonings: According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed.
Foods Restricted:
- 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.
The Role of Carbs on the Carnivore Diet
The carnivore diet is characterized by its near-elimination of carbohydrates. This is based on the idea that carbs are unnecessary and even harmful to human health. By cutting out all carbs, the body is forced to burn fat for energy, leading to weight loss and other potential benefits.
However, it's important to note that trace amounts of carbs may be present in some animal products, such as organ meats and certain shellfish. Additionally, processed meats may contain added sugars or starches. Therefore, strict carnivore dieters should be mindful of these hidden sources of carbs and choose whole, unprocessed cuts of meat whenever possible.
Read also: Diet Plan: No Sugar, Carbs, Dairy
Potential Benefits of the Carnivore Diet
While research on the carnivore diet is limited, some potential benefits can be inferred from studies on low-carb diets and the known effects of eliminating certain food groups.
- Weight Loss: High-protein and low-carb diets can promote weight loss by increasing satiety and metabolic rate. The carnivore diet may lead to reduced calorie intake and subsequent weight loss, at least in the short term.
- Improved Blood Sugar Control: By eliminating refined carbs and sugary foods, the carnivore diet may improve blood sugar levels, particularly for people with diabetes. However, complete elimination of carbs is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fiber carbs that don’t cause spikes in blood sugar is recommended.
- Reduced Inflammation: Cutting out inflammatory foods like french fries, doughnuts, and pasta may reduce inflammation. However, red meat can also promote inflammation.
- Improved Mental Health: Some studies connect meat consumption to lower rates of depression and anxiety. Many also talk of achieving greater mental clarity while on a carnivore diet.
Potential Risks and Downsides of the Carnivore Diet
Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet.
- High in Fat, Cholesterol, and Sodium: The carnivore diet can be high in saturated fat and cholesterol, which may raise LDL (bad) cholesterol and increase the risk of heart disease. Some processed meats also contain high amounts of sodium, which can lead to increased risk of high blood pressure, kidney disease, and other negative health outcomes.
- May Lack Certain Micronutrients and Beneficial Plant Compounds: The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals. This may lead to deficiencies in some nutrients and the overconsumption of others.
- Does Not Provide Fiber: The carnivore diet contains no fiber, which may lead to constipation and harm gut health. Fiber promotes gut health and healthy bowel movements.
- May Not Be Suited for Some Populations: The carnivore diet may be especially problematic for certain populations. For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet. Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods. Furthermore, certain populations with special nutrient needs would likely not meet them on the carnivore diet. This includes children and people who are pregnant or lactating. Lastly, those who have anxiety about food or a history of disordered eating should not try this diet.
- Difficult to Follow Long Term: The carnivore diet is difficult to follow long term and does not offer much variety.
Sample Carnivore Diet Menu
Here’s 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
Is the Carnivore Diet Safe?
The carnivore diet is not recommended by dietitians or health professionals due to its restrictive nature and potential for nutrient deficiencies. It is not safe during pregnancy or while breastfeeding, or if you have a condition like kidney disease, diabetes, or high blood pressure.
If you are healthy and choose to try the carnivore diet, it is important to do so for a short period of time only and to monitor your health closely. Lower the saturated fat by choosing leaner cuts of protein like skinless chicken instead of fattier steaks, lamb, and ground beef. Include seafood for the omega-3 fatty acids. And take vitamin, mineral, and fiber supplements to fill in the nutritional gaps created from the food groups you aren't eating on the diet.
Read also: Is the Carnivore Diet Right for You?
Alternatives to the Carnivore Diet
If you are looking to cut carbohydrates to lose weight or improve your health, there are other, less restrictive options to consider, such as the keto and Paleo diets. These diets still allow you to eat small amounts of carbs and offer more variety.
Read also: Quick Weight Loss with Cabbage Soup?