The carnivore diet, a highly restrictive eating plan, involves consuming solely meat and animal products, such as beef, chicken, pork, fish, and eggs. Proponents suggest that eliminating carbohydrates forces the body to burn fat for energy, leading to weight loss and potential health benefits like reduced inflammation, improved blood sugar control, and enhanced mental well-being. This diet shares similarities with the ketogenic (keto) and Atkins diets, but unlike those, it excludes all carbohydrates and other food groups, including fruits, vegetables, grains, nuts, seeds, and legumes.
Historical Context and Popularity
The concept of a carb-free diet dates back to the late 1700s when Scottish military surgeon John Rollo used a meat-only diet to manage diabetes in his patients, successfully lowering their blood sugar levels. In recent times, former orthopedic surgeon Shawn Baker popularized the carnivore diet with his 2019 book, The Carnivore Diet. Although Baker's medical license was briefly restricted due to incompetence, the diet gained further traction through endorsements, including from comedian and podcast host Joe Rogan, who reported weight loss and increased energy after a 30-day meat-only experiment in 2019.
The Fundamentals of the Carnivore Diet
The carnivore diet operates on the principle of eliminating carbohydrates, the body's primary energy source. When carbohydrates are consumed, they are converted into glucose for energy, with excess glucose stored in muscles and the liver or converted to fat. By removing carbs, the body shifts to using fat as its primary fuel source, producing ketones. Advocates claim this accelerates fat burning and weight loss while reducing hunger. They also suggest it can improve blood sugar control in individuals with type 2 diabetes and reduce inflammation by eliminating inflammatory foods.
Foods Allowed and Avoided
The carnivore diet restricts food choices to animal-based products. Permitted foods include:
- Red Meat: Steak, burgers, chuck roast
- Poultry: Chicken, lamb, pork
- Seafood: Salmon, trout, oysters, clams
- Organ Meats: Liver, oxtail
- Other: Eggs (in small amounts), butter, tallow, ghee
Foods to avoid encompass all plant-based items, such as fruits, vegetables, grains, legumes, nuts, and seeds. Some variations of the diet allow limited quantities of cheese and other dairy products.
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The carnivore diet provides a specific list to guide grocery shopping. This list includes:
- Beef: Brisket, chuck roast, ground beef, steaks (New York strip, ribeye, skirt, porterhouse, T-bone)
- Chicken and Pork: Chicken breast, thighs, drumsticks, wings, rotisserie chicken, pork butt, pork chops, bacon, pork ribs, pork shoulder
- Lamb: Lamb chops, lamb shanks, ground lamb
- Seafood: Fish (salmon, trout, mackerel), clams, crabs, mussels, oysters, scallops, shrimp, lobster
- Organ Meats: Liver, kidneys, tongue, oxtail, heart, feet, cheeks
Foods to eat in limited amounts include cheese, eggs, heavy cream, milk, yogurt, bacon, sausage, and cured meats.
Potential Benefits
Proponents of the carnivore diet assert various benefits, including weight loss, improved heart health, resolution of autoimmune issues, better blood sugar control, and mood enhancement. However, it is crucial to note that these claims are primarily supported by anecdotal evidence rather than rigorous scientific research.
A survey of over 2,000 individuals who adhered to the carnivore diet for nine to 20 months reported positive outcomes such as:
- Lower body mass index (BMI)
- Increased energy levels
- Improved sleep quality
- Enhanced strength and endurance
- Better memory and focus
- Reduced need for diabetes medication
However, this study relied on self-reported data and lacked objective measurements of nutrient levels and overall health, highlighting the need for more comprehensive research.
Read also: Low-carb chicken nuggets recipe.
Potential Side Effects and Risks
The carnivore diet deviates significantly from the Dietary Guidelines for Americans, which recommend that 45% to 65% of daily calories come from carbohydrates. Excluding entire food groups can lead to deficiencies in essential vitamins and minerals. For instance, vegetables provide fiber, potassium, vitamins A and C, and folate. Insufficient fiber intake can cause constipation, although some individuals on the carnivore diet have reported diarrhea, potentially due to changes in gut bacteria caused by the high-fat, high-protein content. Other reported side effects include headaches, nausea, and fatigue.
Furthermore, the high saturated fat content of animal-based diets may elevate LDL cholesterol levels, increasing the risk of heart disease and stroke. Processed meats, often included in the diet, are high in sodium, which can raise blood pressure.
Registered dietitian nutritionist Kathleen Zelman cautions that while the carnivore diet may promote weight loss, it is unsustainable and can lead to nutrient deficiencies. The restrictive nature of the diet makes it challenging to adhere to long-term, with food cravings eventually emerging.
Scientific Evidence and Expert Opinions
The lack of extensive research on the carnivore diet makes it difficult to definitively assess its effectiveness and safety. Studies on low-carbohydrate diets like the keto diet have demonstrated short-term weight loss, primarily due to the elimination of calorie-dense, processed foods. The high protein and fat content of the carnivore diet may also suppress hunger. However, the long-term sustainability of the diet is questionable, and any weight loss may be regained upon returning to a more varied eating pattern.
Zelman emphasizes the absence of scientific evidence supporting claims of reduced inflammation and increased energy levels. She notes that carbohydrates are essential for fueling the brain and maintaining stable blood sugar levels, and their absence can lead to decreased energy.
Read also: Chicken and Brown Rice: A Healthy Choice
Safety Considerations and Contraindications
The carnivore diet is generally not recommended by dietitians and health professionals due to its restrictive nature and potential for nutrient deficiencies. The Dietary Guidelines for Americans and the American Heart Association advocate for a balanced diet rich in plant-based foods, which provide essential nutrients, phytochemicals, fiber, antioxidants, vitamins, and minerals not found in animal products.
Individuals with certain health conditions should avoid the carnivore diet. It is not safe during pregnancy or breastfeeding due to the risk of nutrient deficiencies that could harm both the mother and the developing baby. People with kidney disease may experience excessive strain on their kidneys due to the high protein intake. The diet is also not suitable for individuals with diabetes, heart disease, or high blood pressure due to the high saturated fat and sodium content. Moreover, the restrictive nature of the diet can be detrimental to individuals with a history of eating disorders.
Sample Menu and Recipes
A typical carnivore diet menu might include:
- Breakfast: Eggs and bacon
- Lunch: Burger patties
- Dinner: Salmon
Carnivore diet-friendly recipes include:
- Scrambled eggs with turkey: Cook chopped turkey breast in a skillet, then add whisked eggs and scramble together.
- Salmon patties: Combine crumbled turkey bacon, canned salmon, salt, eggs, and dill, then form into patties and cook in butter.
- Carnivore chicken casserole: Process rotisserie chicken in a food processor, then combine with cream cheese, sour cream, cheddar cheese, and taco or Cajun seasoning. Bake until heated through.
Snack options include cheese sticks, hard-boiled eggs, salmon jerky, and sardines.
Chicken Wings on the Carnivore Diet
Chicken wings can be included on the carnivore diet, offering a nutrient-dense option. Chicken wings with the skin on contain more calories and fat than those without the skin. They are a good source of vitamins B6 and B3, choline, and vitamin B5. Dark chicken meat is richer in iron and zinc than white meat, making it a valuable addition to the diet, as iron deficiency is a common nutritional concern worldwide.