The carnivore diet, a highly restrictive eating plan that involves consuming only meat and other animal products, has garnered attention for its potential health benefits, particularly for women. This article explores the carnivore diet, its purported benefits, potential risks, and essential considerations for women considering this dietary approach.
What is the Carnivore Diet?
The carnivore diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Some proponents recommend limiting dairy intake to foods low in lactose, such as butter and hard cheeses.
The diet 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
The carnivore diet includes only animal products. Specifically, someone on the carnivore diet can eat:
- 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
According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed. In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.
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All foods that do not come from animals are excluded from the carnivore diet. Restricted foods include:
- 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 people incorporate some of these foods, a strict carnivore diet does not permit them.
Purported Benefits of the Carnivore Diet for Women
The carnivore diet is claimed to promote weight loss and improve heart health, autoimmune issues, blood sugar control, and mood. However, these claims are often based on anecdotal evidence and lack rigorous scientific support.
Some potential benefits include:
- Weight Loss: High-protein and low-carb diets can promote weight loss. Protein and fat can help you feel more full after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories.
- Blood Sugar Regulation: Limiting refined carbs and sugary foods is often recommended to control diabetes. The removal of highly processed carbohydrates in the carnivore diet might lead to some early benefits, such as improved blood pressure, reduced belly fat, and improved cardiovascular health.
- Hormonal Balance: A carnivore diet involves a high intake of cholesterol, which is essential for the formation of the sex hormones estrogen and progesterone, as well as testosterone. Eating mostly carnivore can aid with building hormones, alleviating premenstrual syndrome symptoms (PMS symptoms), and increasing fertility in women.
- Skin Health: 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.
- Mental Health Benefits: 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
Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet.
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- High in Fat, Cholesterol, and Sodium: The carnivore diet can be high in saturated fat and cholesterol, potentially raising LDL (bad) cholesterol levels and increasing the risk of heart disease. Some processed meats also contain high amounts of sodium, which can lead to excessive sodium intake and an increased risk of high blood pressure and kidney disease.
- 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, as well as plant compounds and antioxidants.
- Does Not Provide Fiber: The carnivore diet contains no fiber, which may lead to constipation as a side effect. Additionally, fiber is incredibly important for the proper balance of bacteria in your gut.
- Not Suitable for Some Populations: The carnivore diet may be especially problematic for certain populations, including those who need to limit their protein intake, those who are more sensitive to the cholesterol in foods, and those with special nutrient needs, such as children and people who are pregnant or lactating.
- Menstrual Cycle Disruption: Many female carnivore diet followers share online about changes in their menstrual cycles, fluctuating energy levels, or shifts in libido.
- Not Sustainable: The carnivore diet is difficult to follow long term and does not offer much variety.
Micronutrient Adequacy
A study assessed the nutrient adequacy of four versions of the carnivore diet against national nutrient reference values (NRVs). The study found that the carnivore diet met several NRV thresholds for nutrients such as riboflavin, niacin, phosphorus, zinc, Vitamin B6, Vitamin B12, selenium, and Vitamin A, and exceeded the sodium threshold. However, it fell short in thiamin, magnesium, calcium, and Vitamin C, and in iron, folate, iodine and potassium in some cases. Fibre intake was significantly below recommended levels.
Considerations for Women
Women considering the carnivore diet should be aware of the potential risks and downsides, particularly regarding hormonal balance, menstrual cycle disruption, and nutrient deficiencies. It's crucial to consult with a healthcare professional before starting the diet, especially for women who are pregnant, breastfeeding, or have underlying health conditions.
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
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