The carnivore diet, an extreme iteration of low-carb eating, eschews all plant-based foods in favor of meat, eggs, and certain dairy products. While proponents tout benefits like rapid weight loss, improved skin, and reduced bloating, and frame it as a return to ancestral eating habits, experts caution against its potential long-term health risks. The diet has also become a statement against sustainability, public health advice, and mainstream ideas of responsible eating.
What is the Carnivore Diet?
The carnivore diet is an extreme eating plan that consists entirely of animal products, primarily meat. It excludes all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. Some variations allow for eggs and dairy, but the core principle remains the elimination of anything that isn't derived from animals.
Initial Effects: Weight Loss and Digestive Changes
Many people who start the carnivore diet report rapid weight loss and improvements in digestion, such as reduced bloating and gas. This is primarily due to the body tapping into its glycogen stores for energy when carbohydrates are eliminated. As these stores are depleted, water is released, leading to a quick drop in weight.
Ketosis and Appetite Suppression
The body soon enters ketosis, a metabolic state where fat becomes the primary fuel source. Ketosis suppresses hunger hormones and boosts satiety signals, which can explain why some people feel less hungry and more satisfied during the initial weeks of the diet.
Gut Relief: Absence of Fermentable Fibers
Gastroenterologist Wendi LeBrett suggests that the reduction in bloating and gas may not be solely due to the absence of vegetables but rather the elimination of certain fermentable fibers, particularly high-FODMAP foods, which are known to trigger digestive issues in some individuals.
Read also: Strategies for Diet Control
The Downside: Fiber Deprivation and Nutrient Deficiencies
While the carnivore diet may provide short-term relief from digestive issues, the long-term elimination of fiber can have detrimental effects on gut health and overall well-being.
Reduced Fiber Tolerance
Nutrition scientist Emily Prpa warns that prolonged fiber restriction can reduce the body's tolerance to it. When plant-based foods are reintroduced, the gut may overreact, leading to digestive symptoms and reinforcing restrictive eating habits.
The Importance of Fiber
Fiber is crucial for long-term health, offering protection against heart disease, cancer, diabetes, and cognitive decline. A 2023 review found that high fiber intake reduces overall cancer risk by up to 22 percent, with a significant protective effect against colorectal cancer.
Nutrient Deficiencies
The absence of fruits, vegetables, and grains deprives the body of essential nutrients like vitamin C, antioxidants, and phytonutrients, which are vital for fighting inflammation and supporting long-term health.
Strain on Liver and Kidneys
The high protein intake in carnivore diets places extra strain on the liver and kidneys. The liver must work harder to convert excess nitrogen from protein into urea, which the kidneys then filter out. This process is linked to an increased risk of kidney stones and long-term organ stress.
Read also: The Carnivore Diet: An Autoimmune Solution?
Impact on Brain Health
Prpa notes that the brain may also suffer from the lack of plant-based foods. Diets rich in fiber, like the Mediterranean diet, are linked to better mood, lower depression risk, and improved brain health.
Cardiovascular Risks
Cardiologists caution against diets centered on red and processed meats due to their high saturated fat and cholesterol content. These components can elevate LDL ("bad") cholesterol levels, a key risk factor for cardiovascular disease. A 2021 study found that high red meat consumption was associated with a 20 percent increase in cardiovascular disease risk, a 53 percent rise in heart disease, and a doubled risk of stroke-related mortality.
Fiber's Role in Lowering Cholesterol
Prpa emphasizes that the absence of fiber eliminates the body's natural tools for lowering LDL cholesterol, as soluble fiber binds cholesterol in the gut and helps remove it from circulation.
Why the Appeal?
Despite the potential risks, the carnivore diet continues to attract individuals seeking relief from chronic digestive issues, food intolerances, or autoimmune symptoms. Its simplicity and elimination-style approach can be appealing, offering a sense of control and a potential "reset" for the body.
Hunger on the Carnivore Diet
One common concern when starting the carnivore diet is managing hunger. While some experience reduced cravings and increased satiety, others may find themselves feeling hungrier than usual, especially during the initial adaptation phase.
Read also: The Carnivore Diet's Impact on Sleep
The Science Behind Hunger Control
The carnivore diet affects hunger hormones like ghrelin and leptin. Ghrelin, the "hunger hormone," may be dialed down, while leptin, the hormone that signals fullness, may become more effective. This hormonal shift can lead to reduced hunger and cravings.
Increased Hunger: Adaptation and Nutrient Deficiencies
Increased hunger on the carnivore diet can be attributed to several factors. The body may be adjusting to using fats and proteins for energy instead of carbohydrates, leading to fluctuations in appetite. Nutrient deficiencies can also trigger increased hunger as the body signals for missing elements.
Calorie Intake and Cravings
Many carnivore dieters may inadvertently consume inadequate calories relative to their activity levels, causing energy deficits that feel like hunger. Cravings for carbohydrates can also manifest as hunger pangs, especially early on, as the brain is accustomed to glucose-based energy.
Strategies for Managing Hunger
To effectively manage hunger on the carnivore diet, it's essential to:
- Ensure adequate calorie intake: Calculate your daily needs to avoid inadvertent deficits.
- Prioritize nutrient-dense meat cuts: Replace any potential missing micronutrients.
- Incorporate more fat: Increase satiety and provide stable energy release.
- Consider bone broth: Replenish electrolytes and support fullness.
- Monitor electrolyte intake: Deficiencies in sodium, potassium, and magnesium can cause intense hunger or fatigue.
- Use nutrient monitoring apps: Track electrolyte intake and calorie control.
Common Reasons for Undereating
Several factors can contribute to undereating on the carnivore diet:
- Satiety: The diet is incredibly satiating, leading to reduced hunger signals.
- Hormonal Regulation: Ghrelin and leptin levels may regulate, reducing appetite.
- Ketosis: Being in a constant state of ketosis can increase insulin sensitivity, affecting hunger.
- Portion Size Misconceptions: People may underestimate the appropriate portion size of meat.
Signs of Undereating
Signs of undereating on the carnivore diet include:
- Constipation
- Feeling cold
- Feeling down or depressed
- Gaining weight
- Itchy and dry skin
- Trouble concentrating or remembering
- Weakness in muscles and joints