The carnivore diet, an eating plan that involves consuming exclusively animal products, has garnered attention in recent years. This article explores the origins of the diet, its proponents, potential benefits, and associated controversies.
Historical Roots and Early Proponents
The concept of a meat-based diet is not new. Its roots can arguably be traced back to early human ancestors. For millennia, hunter-gatherers thrived on diets rich in animal protein, largely dictated by their environment. Archaeological findings suggest that early humans consumed a variety of animal proteins along with seasonal fruits and vegetables when available. Even before the advent of agriculture around 10,000 years ago, our ancestors relied on a diet composed predominantly of meat. The high consumption of animal products led to significant physical and cognitive developments. Our ancestors learned to harness the nutritional power of fats from animals, including essential fats found in beef tallow and lard.
In the 18th century, Scottish military surgeon John Rollo used a meat-only diet to treat patients with diabetes, noting that it helped lower their blood sugar levels. In the 19th century, the idea of an exclusive meat diet can be traced to the German writer Bernard Moncriff, author of The Philosophy of the Stomach: Or, An Exclusively Animal Diet in 1856, who spent a year living on only beef and milk. In the 1870s, Italian physician Arnaldo Cantani prescribed his diabetic patients an exclusive animal-based diet. Vilhjalmur Stefansson, an arctic explorer in the early 1900s, adopted the Inuit diet consisting entirely of animal meats and fats for nearly a decade, later undergoing observation in a New York hospital while maintaining this diet.
Shawn Baker and the Modern Carnivore Diet
Former orthopedic surgeon Shawn Baker popularized the carnivore diet with his 2019 book, The Carnivore Diet. Baker, who lost his medical license in 2017, which was later reinstated in 2019 with supervision restrictions, is an accomplished athlete who has played professional rugby, won strongman competitions, and set records as a Highland Games participant. Most recently, he became an indoor rowing world champion. He has gained notoriety as a leading proponent of the carnivore diet.
Baker's journey toward the carnivore diet stemmed from his personal health struggles. In his early forties, he found himself overweight and experiencing sleep apnea, metabolic syndrome, back pain, and joint issues. After experimenting with various diets, including low-calorie, low-fat, and paleo diets, he found the most success with an all-meat diet. He reports experiencing excellent health, feeling 20 years younger, and performing at a high level since adopting the carnivore diet.
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Baker emphasizes the importance of individuals identifying the foods that work best for their bodies. He criticizes the reliance on population-based studies in nutritional science, arguing that they provide poor-quality evidence and often contradict each other. He advocates for a focus on making people healthier today, rather than trying to predict future health outcomes based on dietary choices.
Principles of the Carnivore Diet
The carnivore diet involves eating only animal products, such as:
- Red meat (beef, steak, burgers, chuck roast)
- Poultry (chicken, turkey)
- Pork (pork chops, bacon)
- Lamb
- Seafood (fish, shellfish)
- Organ meats (liver, kidneys, heart)
- Eggs
- Dairy (in limited amounts)
Foods to avoid include:
- Fruits
- Vegetables
- Grains
- Legumes
- Nuts
- Seeds
The diet aims to eliminate carbohydrates, with the intention of shifting the body's primary energy source from glucose to ketones through fat burning.
Potential Benefits and Claims
Proponents of the carnivore diet claim several potential benefits, including:
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- Weight loss
- Improved mental clarity
- Reduced inflammation
- Better blood sugar control
- Increased energy
Shawn Baker references anecdotal success stories, stating that many people report the carnivore diet has changed their lives. He notes that he receives numerous testimonials daily from individuals experiencing positive results.
One study surveyed over 2,000 people who had followed the carnivore diet for nine to 20 months. Participants reported improvements in body mass index, energy levels, sleep quality, strength, endurance, memory, and focus. Many individuals with diabetes were also able to reduce or eliminate their diabetes medication. However, this study relied on self-reported data and did not involve direct measurements of nutrient levels or health markers.
Controversies and Criticisms
The carnivore diet faces several criticisms and controversies:
- Nutrient Deficiencies: The diet excludes entire food groups, potentially leading to deficiencies in essential vitamins, minerals, and fiber.
- Lack of Fiber: The absence of fiber may cause constipation and negatively impact gut health.
- High Saturated Fat Content: Animal-based diets are typically high in saturated fat, which can raise LDL cholesterol levels and increase the risk of heart disease.
- Restrictive Nature: The diet's restrictive nature makes it difficult to adhere to long-term and may lead to food cravings and eventual relapse.
- Limited Research: There is a lack of rigorous scientific research on the long-term effects of the carnivore diet.
Health professionals and dietitians generally do not advocate for the carnivore diet due to its restrictive nature and potential health risks. They emphasize the importance of a balanced diet that includes a variety of plant-based foods for optimal health.
The Role of Beef Tallow and Lard
In discussions about the carnivore diet's historical context, it is important to recognize the significance of animal-based fats like beef tallow and lard. Beef tallow, rendered from the fat of cattle, was a staple in many households. It provided a healthy source of saturated fats, which were essential for hormone production and cellular health. Lard, derived from pigs, was similarly popular among various cultures, known for its versatility and satisfying flavor.
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Modern Adaptations and Variations
Due to its restrictive nature, some carnivore diet advocates have switched to an animal-based diet that allows limited plant foods. Some people end up eating what is called "carnivore-ish," so they eat meat about 90 percent of the time and include other foods they enjoy the other 10 percent, and it works pretty well.
The lion diet, for example, is a highly restrictive form of the carnivore diet in which only beef is eaten.
Community and Social Influence
The carnivore diet has gained traction through social media and online communities. Platforms like MeatRX.com offer daily support meetings. The rise of online forums and social media groups focused on the carnivore diet has provided encouragement and support to individuals attempting this eating style. This sense of community not only fosters a shared understanding of the diet but also celebrates the philosophy of returning to human roots.