The carnivore diet, an eating pattern that excludes all food groups except meat, eggs, and sometimes dairy, has gained popularity in recent years. This way of eating involves consuming only meat (and a bit of dairy and eggs). While seen as absurd by some, advocates of the diet claim that this is a natural way for humans to eat. This article delves into the carnivore diet, exploring its principles, potential benefits and risks, and the experiences of individuals like Jordan Peterson who have adopted this lifestyle.
What is the Carnivore Diet?
The carnivore diet is a pattern of eating that excludes all food groups except meat, eggs, and (for some carnivores) dairy. That means no fruit, no vegetables, and no grains. In some cases of strict carnivory, all herbs other than salt and pepper are taboo. Basically, if it comes from an animal, carnivores can eat it. In terms of dairy, if it’s something you’re o.k. eating, sources can include cream, butter, and cheese. Some people choose to go carnivore due to food tolerance issues, and lactose intolerance may be one of those. Animal fats are also frequently consumed on a carnivore diet, and very useful for cooking. Organ meats are also green-lighted. And finally, seafood is also allowed. You can mix it up with a variety of meats, or, as made popular by Dr. Paul Saladino, you can add in honey and fruit.
Excluded Foods
You could probably infer this part, since we’ve already told you what you can and should eat. Any plant-based foods. As mentioned earlier, some carnivores won’t even consume spices, with the exception of salt and pepper. Carnivores also don’t take supplements-they claim they don’t need to. That’s one of the reasons they’ve gone carnivore: it eliminates the need to supplement nutrients since meat contains everything a person needs.
The Rationale Behind the Carnivore Diet
One theory is that eliminating all other foods besides meat means that any potentially allergy-causing compounds in plants and other foods are taken out of the diet completely. Another theory behind the carnivore diet: some of our ancestors had a diet based primarily on meat. This theory holds some water. Not to say that meal planning is hard, per se, but what could be easier than stocking up your fridge with ribeyes and eggs, eating until full, and then doing it all over again?
Historical Context
Fast forward to modern day. A group called Paleo Medicina, located in Hungary, may be doing the closest thing to full-on carnivore diets to treat patients. This group is experimenting with paleolithic ketogenic diets in their clinic-using a meat-based approach (primarily grass-fed meats and organ meats) along with the addition of some paleo vegetables like dark leafy greens. These are some of the most robust clinical trials of disease progression and resolution on a nearly carnivore diet. Sooner or later, we might expect to see large-scale studies of similar diet regimens for different types of chronic disease including type 2 diabetes, obesity, and other metabolic and neurological conditions.
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Nutrient Concerns
Carnivores argue, however, that this shouldn’t be a worry, as meat contains all of the nutrients you need. No need to fret about getting your daily RDAs-a big steak provides the complete nutrient spectrum. Professionals in this sphere, including Dr. Shawn Baker, have been touting the benefits of all-meat diets for years. They might not be far off. Take an 8oz grass-fed beef burger. Sometimes forgotten, carnosine and carnitine are both found at high levels in meat. These nutrients are invaluable-especially for carnivores or people on a ketogenic diet. Carnitine is necessary for proper functioning of the carnitine palmitoyltransferase (CPT) enzyme, which transports long-chain fatty acids into the mitochondria where they are oxidized and used for energy. Grass-fed beef isn’t the only exception; there are plenty of other animal-based sources that provide similar or even more nutrition than beef. The only nutrients found in smaller quantities in meat are vitamin C and fiber.
Carnivore Diet vs. Ketogenic Diet
Carnivore vs. Keto. People who go full carnivore may have experimented with a ketogenic diet beforehand; some may have jumped right in. The ketogenic diet is a high-fat low-carb diet (with moderate amounts of protein consumed). It’s designed to get your body into ketosis-a state where you’re burning fat for fuel and producing ketones, which can be used by organs in our body for energy. The carnivore diet is also a high-fat, low-carb diet and, in most cases, is a ketogenic diet. The big difference between carnivore and keto is the macronutrients-carnivore is much higher in protein since meat is the only thing consumed. For most carnivores, counting calories and macros is a thing of the past. This is very freeing for some individuals who have felt trapped by calorie quotas their entire life.
Potential Benefits of the Carnivore Diet
Many people who adopt a carnivore diet experience weight loss (if that’s their goal). For one, carnivore is a high-protein diet, and protein is known to be the most satiating (i.e. “filling”) nutrient. The thermic effect of food is also enhanced on low-carb and high-protein/high-fat diets. Studies have proved that high protein diets increase DIT-both by increasing body temperature due to digestion and through the increased energy requirement of gluconeogenesis (GNG). And while body weight comes off, muscle may stay on. Bowel disorders and leaky gut-these are all things that everyday people suffer from for a variety of reasons. Lectins and other plant sugars/compounds may also be a source of inflammation for some individuals. Carnivore might help clear some of this up. Carnivores think lectins and other inflammatory foods should be avoided at all costs.
Jordan Peterson’s diet can help those who suffer from inflammatory health issues, obesity, insulin resistance, arthritis, insomnia, depression, and skin conditions.
Jordan Peterson's Experience
Dr. Jordan Peterson tried a restricted version of the Carnivore diet after his daughter experienced significant health benefits on this diet. He found that he was doing much better without vegetables and consuming only ruminant meats. “I lost 50 pounds. My appetite has probably fallen by 70%. I don’t get blood sugar dysregulation problems. I need way less sleep…my gum disease is gone. Like, what the hell?” says Dr. Peterson, and continues that he’s mentally sharper than before and has no anxiety or depression.
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Potential Risks and Criticisms of the Carnivore Diet
We’ve discussed the many (potential) benefits of a carnivore diet, but some people still aren’t sold. In fact, there are a few theories about the carnivore diet that people use to warn others about the risks of going meat-only. We’ve been told that fiber is absolutely necessary for proper digestive function. First of all, let’s talk about the “pros” of fiber. Even more interesting, when individuals with GI issues were given fiber supplements to increase their fiber intake, symptoms of gas, constipation, bloating, and diarrhea actually got worse!
Scurvy Concerns
What's scurvy? These problems ensue because vitamin C is essential for collagen production. The origins of scurvy date back centuries to sailors who, on long voyages across the ocean, had little access to fresh fruits and vegetables, but a steady supply of dried meat (jerky). This fact is often used against carnivores, with plant-eaters claiming that they’ll develop scurvy as a side-effect from a lack of vitamin C. Well, meat (especially grass-fed beef) actually does contain a small amount of vitamin C. Therefore, a carnivore diet isn’t completely devoid of vitamin C, though it may be a minor concern. Perhaps eating carbohydrates increases the requirement for some nutrients.
Implementing the Carnivore Diet
Many people on this diet say they routinely only eat one or two meals per day, with no desire to consume more. Nevertheless, below you can find an example of a three-meal carnivore diet (plus a snack) to get you started on your journey.
Considerations Before Starting
There are many reasons to adopt one diet or another. Second of all is lifestyle. How will your chosen dietary pattern fit into work, family, and social life? Some people can easily make do with any dietary pattern, while others may struggle to integrate their diet seamlessly into daily life. While this might not be more important than health, it’s still an important part of any diet because it will determine compliance.
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