The carnivore diet is a highly restrictive dietary approach that centers around the consumption of animal products while eliminating all other food groups. Proponents claim it can aid in weight loss, improve mood, and regulate blood sugar, among other health benefits. However, due to its restrictive nature and lack of scientific support, it's essential to understand the carnivore diet's implications before considering it.
What is the Carnivore Diet?
The carnivore diet involves exclusively eating meat, fish, and other animal-derived foods like eggs and certain dairy products. All other food groups, including fruits, vegetables, legumes, grains, nuts, and seeds, are excluded. Some proponents recommend limiting dairy intake to low-lactose options like butter and hard cheeses.
The diet's foundation lies in the controversial belief that ancestral human populations primarily consumed meat and fish and that modern high-carbohydrate diets are responsible for the prevalence of chronic diseases. While other low-carb diets, such as the keto and paleo diets, limit carbohydrate intake, the carnivore diet aims for complete carbohydrate elimination.
Shawn Baker, an American orthopedic doctor, is a prominent advocate of the carnivore diet, citing testimonials as evidence of its effectiveness in treating conditions like depression, anxiety, arthritis, obesity, and diabetes. However, it's crucial to note that controlled studies analyzing the carnivore diet's effects are lacking. A survey conducted by Baker among followers of the diet reported satisfaction and beneficial effects, but nutrition experts have raised concerns about the study's methodology and the accuracy of the self-reported health information. It’s important to approach the results with caution.
It is also worth mentioning that Baker's medical license was previously revoked in 2017 due to concerns about his competency, although it was reinstated in 2019 with a requirement for direct supervision during medical practice.
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What You Can and Cannot Eat
Following the carnivore diet involves eliminating all plant-based foods and consuming only meat, fish, eggs, and small amounts of low-lactose dairy products.
Foods Allowed:
- Meat: Beef, chicken, pork, lamb, turkey, 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 is the primary beverage.
Some proponents allow salt, pepper, and seasonings without carbohydrates. Some individuals may also include yogurt, milk, and soft cheese, but these are generally excluded due to their carbohydrate content.
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.
While some individuals may incorporate some of these foods, a strict carnivore diet excludes them entirely.
Potential Benefits of the Carnivore Diet
Due to the limited research on the carnivore diet, its benefits are largely speculative and based on knowledge of other diets and macronutrients.
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 because protein and fat can increase satiety, leading to reduced calorie intake. Protein can also increase metabolic rate, helping the body burn more calories.
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One three-month study involving 132 adults with excess weight or obesity compared the weight loss effects of four energy-restricted diets with varying carbohydrate and protein amounts. The results showed that those who consumed high-protein diets (0.4-0.6 grams of protein per pound of body weight per day) experienced significantly greater weight loss and fat mass reduction than those who consumed lower-protein diets (0.2-0.4 grams of protein per pound of body weight per day).
Other studies have yielded similar results, suggesting that increasing protein and dietary fat intake may lead to weight loss and help reduce weight regain over time. However, it's important to note that restricting carbohydrates completely is not necessary to achieve these results. Other well-studied diets, such as the keto diet and general low-carbohydrate diets, have also been shown to decrease weight gain. In the keto diet, high-fat foods replace carbohydrates as an energy source, contributing to satiety and weight loss.
Potential Benefits for Diabetes Management
The carnivore diet eliminates high-carbohydrate foods like cookies, cakes, candy, sodas, and pastries, which are low in beneficial nutrients and often high in calories. Limiting these foods is generally recommended in a healthy, balanced diet.
High-sugar foods can be particularly problematic for individuals with diabetes, as they can cause spikes in blood sugar levels. Limiting refined carbohydrates and sugary foods is often recommended for diabetes management. By eliminating these foods, the carnivore diet may offer some early benefits, such as improved blood pressure, reduced belly fat, and improved cardiovascular health. However, the long-term sustainability and effectiveness of these benefits are uncertain.
It's important to emphasize that completely eliminating carbohydrates is not recommended or necessary for diabetes management. Instead, consuming smaller amounts of wholesome, high-fiber carbohydrates that do not cause rapid blood sugar spikes is generally advised.
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Downsides and Risks of the Carnivore Diet
Due to its highly restrictive nature and the elimination of most food groups, the carnivore diet carries several potential downsides and risks.
High in Fat, Cholesterol, and Sodium
The carnivore diet, consisting solely of animal foods, can be high in saturated fat and cholesterol. Saturated fat may raise LDL (bad) cholesterol levels, potentially increasing the risk of heart disease. While recent studies suggest that the link between saturated fat intake and heart disease risk may not be as strong as previously believed, consuming high amounts of saturated fat on the carnivore diet remains a concern. The long-term health effects of exclusively consuming animal foods with such high levels of fat and cholesterol are unknown due to the lack of research in this area.
Additionally, processed meats, such as bacon and breakfast meats, often contain high amounts of sodium. Consuming these foods frequently on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other adverse health outcomes.
Furthermore, red and processed meat intake has been associated with higher rates of certain types of cancer, including colon and rectal cancer.
Lack of Micronutrients and Beneficial Plant Compounds
The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, which contain essential vitamins and minerals. While meat is nutritious and provides many micronutrients, it should not be the sole component of the diet. Restrictive diets like the carnivore diet may lead to deficiencies in certain nutrients and overconsumption of others.
Diets rich in plant-based foods have been associated with a lower risk of long-term conditions like heart disease, certain cancers, Alzheimer's disease, and type 2 diabetes. This is attributed to the high vitamin, fiber, and mineral content of plant foods, as well as their beneficial plant compounds and antioxidants. The carnivore diet lacks these compounds and has not been associated with any long-term health benefits.
Absence of Fiber
Fiber, a non-digestible carbohydrate that promotes gut health and healthy bowel movements, is exclusively found in plant foods. The carnivore diet contains no fiber, which may lead to constipation as a side effect. Fiber is also crucial for maintaining a balanced gut microbiome. Suboptimal gut health can lead to various health issues and may even be linked to colon cancer.
A review found that 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. Overall, following the carnivore diet may compromise gut health.
Not Suitable for Certain Populations
The carnivore diet may be particularly problematic for certain populations:
- Individuals who need to limit their protein intake, such as those with chronic kidney disease, should avoid this diet.
- People who are sensitive to dietary cholesterol, or cholesterol hyper-responders, should exercise caution due to the high cholesterol content of the diet.
- Populations with special nutrient needs, such as children and pregnant or lactating women, are unlikely to meet their requirements on the carnivore diet.
- Individuals with anxiety about food or a history of disordered eating should not attempt this diet.
Difficult to Maintain Long Term
The carnivore diet is extremely restrictive and lacks variety, making it difficult to adhere to in the long term.
Sample 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
Animal-Based Diet: A Less Restrictive Approach
For those interested in exploring an animal-based approach to eating without the extreme restrictions of the carnivore diet, an animal-based diet may be a more sustainable option. This approach prioritizes animal products while incorporating some plant-based foods.
An animal-based diet food list can be divided into three categories: low, medium, and high toxicity. The term "toxicity" is used to highlight that some foods can harm the body if over consumed. It is important to note that there is no one-size-fits-all formula, and individual tolerances and preferences may vary. The goal is to regain health and lead a fulfilling life.
Prioritized Foods:
- Animal Proteins: Any cut of meat from ruminant animals like cows, deer, sheep, goats, or wild game.
- Dairy: A1 or A2 dairy (A2 casein is found in the milk of certain animals and can be easier to digest).
- Fruit: Almost every fruit (fresh, frozen, or dried) is acceptable.
Foods to Limit:
- Wild-caught seafood due to potential contamination with heavy metals, microplastics, or antibiotics.
- Certain vegetables like kale or onions (individual tolerance may vary).
Foods to Avoid:
- Vegetable & Seed Oils: Canola, corn, soybean, rapeseed, cottonseed, safflower, peanut, rice bran, soy, etc.