The carnivore diet, an eating plan that consists exclusively of animal products, has gained traction as a potential dietary approach for women seeking to address hormonal imbalances and improve overall well-being. While proponents tout numerous benefits, it's essential to consider both the potential advantages and risks associated with this restrictive diet, especially in relation to estrogen dominance.
Understanding the Carnivore Diet for Women
A carnivore diet for women is exactly as it sounds-a meat-only diet that comes pretty close to zero carbs consumed by women. It’s no different than the carnivorous diet consumed by anyone. Animal-based foods are king when it comes to a carnivore diet meal plan. In terms of specific foods and restrictiveness, it’s essentially a paleo diet taken a few steps further, and a ketogenic diet taken one or two notches stricter. The focus of a carnivore diet is to obtain all your calories from animal products, by consuming meat, organs and animal proteins, which are naturally nutrient-dense foods, rather than aiming for a zero-carb diet. Carnivore dieters also strive to reduce their consumption of inflammatory foods and cooking methods that may lead to gut inflammation and autoimmune issues.
Foods to Eat
If it comes from an animal, it generally makes the cut.
- Grass-fed meat
- Organ meats including beef liver and chicken liver
- Fatty fish such as salmon, mackerel, and sardines
- Fish roe
- Shellfish like mussels, oysters, and crabs
- Dairy products (specifically full-fat dairy)
- Eggs
- Parmesan cheese
- Goat cheese
- Hard cheeses
- Bone broth
- Bone marrow
- Ground beef
- Chicken meat and shredded chicken
- Poultry meat including duck and turkey
- Fatty meat and fattier cuts
- Ruminant meat such as bison, lamb, beef, goat, and elk
- Pork chops
- Water
Foods to Avoid
What doesn’t make the cut for a carnivore diet for women is pretty much all plant foods.
- Plant-based foods such as vegetables and fruit
- Grains and gluten
- Legumes
- Nuts and seeds
- Inflammatory foods such as vegetable oils and seed oils
- All processed foods
- All sugar, sweeteners, and artificial sweeteners
- Alcohol
- Beverages other than water including coffee, tea, and juices
Potential Benefits of a Carnivore Diet for Women
There are plenty of female-specific health benefits for women who eat a mostly meat-based diet. Many of these are associated with hormone regulation and a high-protein intake.
Read also: The Carnivore Diet: An Autoimmune Solution?
Hormonal Balance
The carnivore diet involves a high intake of cholesterol, which is essential for the formation of sex hormones like estrogen, progesterone, and testosterone. Eating mostly carnivore can aid with building hormones, alleviating premenstrual syndrome symptoms (PMS symptoms), and increasing fertility in women.
By cutting out plant foods, women also minimize exposure to phytoestrogens in fruits, vegetables, grains, soy, and legumes. Phytoestrogens are plant compounds that mimic estrogen in the body and can have an effect on overall estrogen levels.
Low-carb diets have also been shown to help with polycystic ovarian syndrome (PCOS) by lowering insulin levels and male hormones such as testosterone levels. Drastically cutting carbs as with a carnivore diet can help with PCOS and menstrual cycle imbalances.
Consuming high levels of vitamin D and calcium has also been proven to delay the onset of menopause in women. Fatty fish, organ meats, and full-fat dairy intake are all great sources of both.
A carnivore diet may also help with thyroid disease, as a low-carb, high-fat diet has been shown to reduce hypothyroidism. A diet rich in zinc has been shown to boost thyroid hormones and meat such as lamb and beef are an abundant source of the mineral.
Read also: The Carnivore Diet's Impact on Sleep
Weight Management
A carnivore diet has been shown to help women shed excess weight. Eating low-carb, nutrient-rich foods with a high-protein intake, can help keep you feeling full and satiated by affecting your leptin levels.
Leptin is a hormone released by our fat cells that regulates our hunger cues as well as metabolism. A high-carb diet can mess with leptin signaling by increasing your appetite, and adding pounds to your waistline. The carnivore diet has been shown to increase leptin levels in the body and improve leptin signaling, which can help reduce excess body fat.
Blood Sugar Regulation
A 2021 study published in Current Developments in Nutrition, by a group in Harvard, found immense improvement with diabetic participants at lowering high blood sugar levels after following a carnivore diet for over six months.
All diabetic participants in the study came off of injectable medications, 92 percent of type 2 diabetic participants came off insulin supplements, and 84 percent came off oral medications. A total of 98 percent of participants resolved or improved their insulin resistance.
Skin Health
That same study by Harvard found 92 percent of participants reported improved or resolved dermatologic conditions after adhering to a carnivore diet for six or more months. Cutting sugar and vegetable oils and increasing intake of zinc, vitamin A, and anti-aging foods such as collagen in bone broth and connective tissues, also come with added skin benefits.
Read also: Troubleshooting Carnivore Diet Diarrhea
Mental Health Benefits
The Harvard study also found 96 percent of participants experienced improved or completely resolved psychiatric conditions. Mental clarity and focus also increased on a carnivore diet, with 85 percent and 83 percent of participants, respectively, reporting improvements.
Estrogen Dominance: A Closer Look
Estrogen dominance is a condition where there is an imbalance between estrogen and progesterone in a woman's body. While estrogen is essential for various functions, including growth, reproduction, and bone health, an excess can lead to several health issues.
Causes of Estrogen Dominance
Several factors can contribute to estrogen dominance:
- Excess Body Fat: Fat tissue stores estrogen and can also produce it from other hormones.
- Diet: Processed foods, pesticides, herbicides, and hormones in food can disrupt the endocrine system.
- Environmental Factors: Xenoestrogens, endocrine-disrupting compounds found in personal care products, household cleaners, and plastics, can mimic estrogen in the body.
- Gut Dysbiosis: An imbalance in gut bacteria can affect estrogen metabolism.
- Chronic Stress: Stress hormones can interfere with progesterone production, leading to an estrogen imbalance.
- Medications: Hormone replacement therapy and birth control pills can disrupt the balance of estrogen and progesterone.
Symptoms of Estrogen Dominance
Common symptoms of estrogen dominance include:
- Weight gain
- Mood swings
- Menstrual problems
- Cold hands and feet
- Fatigue
- Hair loss
- Brain fog
- Low sex drive
Health Risks Associated with Estrogen Dominance
If left unaddressed, estrogen dominance can increase the risk of various health problems, including:
- Hormone-dependent cancers (breast, uterine, prostate, and ovarian)
- Autoimmune conditions
- Thyroid dysfunction
- Fungal overgrowth
The Carnivore Diet and Estrogen Balance
The carnivore diet's potential to influence estrogen balance stems from several key factors:
Cholesterol Intake
Cholesterol is a precursor to sex hormones, including estrogen. The carnivore diet, rich in animal fats, provides a significant source of cholesterol, which can support hormone production.
Insulin Regulation
The carnivore diet's low-carbohydrate nature can help regulate insulin levels. High insulin levels can disrupt the menstrual cycle and contribute to estrogen imbalance. By reducing carbohydrate intake, the carnivore diet may help stabilize blood sugar levels and improve insulin sensitivity, potentially mitigating these effects.
Reduction of Phytoestrogens
By eliminating plant-based foods, the carnivore diet minimizes exposure to phytoestrogens, plant compounds that can mimic estrogen in the body. This reduction may help lower overall estrogen levels and alleviate symptoms of estrogen dominance.
Gut Health
The carnivore diet removes inflammatory foods like sugar, processed foods, and certain plant-based foods that can disrupt gut health. A healthy gut microbiome is essential for regulating circulating estrogen levels.
Potential Risks and Considerations
Any diet that eliminates entire food groups is not without controversy. While the list of purported benefits for women is extensive, some nutrition experts caution to keep a few factors in mind if embarking on extremely low-carb diets and animal-only protein sources.
Processed Meats and Sodium Intake
If you are sticking with a meat-based diet, it’s important to remember that not all animal foods are created equal. Red and processed meat intake has been linked to cancer. Try to limit your intake of turkey jerky, pork rinds, and luncheon meats as they are likely to contain high levels of sodium, as well as sugar and other additives. Being a label-sleuth is of utmost importance if buying meat that comes in a package. Ideally, the animal protein should be the only ingredient.
Nutrient Deficiencies
The term "essential" when discussing nutrition means that we must get those nutrients from food because our bodies cannot produce them. Essential vitamins and minerals, like vitamin C and potassium, may be lacking on an all-meat diet. You are also at risk of not consuming adequate fiber on a carnivore diet, which can be detrimental to immunity, bowel, and gut health.
Suitability for Pregnant or Nursing Women
There are anecdotal reports that following a carnivore diet for women while pregnant or breastfeeding may be too stringent and difficult to maintain appropriate calorie intake for milk supply. In addition, many women experience a distaste for meat at different points throughout pregnancy as a self-protection from potential pathogens, rendering a meat-only diet next to impossible to uphold.
Long-Term Sustainability
Lastly, as with any restrictive diet with only a small list of specific foods, the long-term sustainability is questionable and it’s difficult to adhere to. A carnivore diet for women may be more effective as a short-term step to remedy a health woe or expedite weight loss before transitioning to a keto or paleo lifestyle.
Individualized Approach
Most carnivore diet meal plans for women are modeled after those used by male influencers, bodybuilders, or biohackers. The female body benefits from a nuanced approach to nutrition - one that adapts to life stages, emotional needs, and hormonal fluctuations.
Practical Strategies for Balancing Hormones on a Carnivore Diet
The carnivore diet can be adapted to support these natural fluctuations. During your follicular phase (days 1-14), your body is building up energy and preparing for ovulation. Around ovulation (day 14), you need adequate fats and cholesterol for hormone production. The high-fat content of a well-formulated carnivore diet supports this beautifully.
Including organ meats even once or twice a week provides concentrated nutrients that support hormone production. Don't fear saturated fat - it's essential for hormone production. Include fatty cuts of meat, butter if you tolerate dairy, and don't trim the fat from your steaks. Consider your individual needs around dairy and eggs. Some women thrive including these foods, while others find they need to eliminate them initially to see optimal results.