Unlock the Truth About the Low-Fat Carnivore Diet: Surprising Benefits, Hidden Risks, and What You Must Know

In a world saturated with conflicting nutritional advice and ever-evolving diet trends, the carnivore diet has emerged as a controversial yet intriguing approach to eating. This all-meat diet, also known as the zero-carb or all-meat diet, excludes all plant-based foods, focusing solely on animal products. While some proponents tout benefits such as rapid weight loss, reduced inflammation, and improved mental clarity, health professionals express concerns about potential long-term health risks and nutritional deficiencies. This article provides a comprehensive overview of the low-fat carnivore diet, exploring its potential benefits, risks, and what it could mean for your overall health.

What is the Carnivore Diet?

The carnivore diet is an extreme form of low-carb eating that eliminates all plant-based foods, focusing solely on meat, fish, eggs, and animal-derived products like butter and certain cheeses. It is essentially a more restrictive version of the ketogenic diet, which emphasizes fat and protein while minimizing carbohydrates. Shawn Baker, a former American orthopedic doctor, is the most well-known proponent of the carnivore diet.

The diet's roots can be traced to ancestral eating patterns, with proponents arguing that early humans thrived primarily on animal-based diets. The carnivore 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.

How the Carnivore Diet Works

The carnivore diet operates on the principle that many plant foods are unnecessary-or even harmful. Carnivore enthusiasts argue that substances like lectins and oxalates, found in different plants, can cause gut issues or block nutrient absorption. This concern centers on compounds known as anti-nutrients. These are natural substances in plants that, in theory, interfere with the absorption of vitamins and minerals. For example, lectins are found in beans and grains, and oxalates are high in spinach and nuts. While it’s true that high levels of these compounds can interfere with nutrient absorption, most anti-nutrients are significantly reduced or completely eliminated through proper preparation, like soaking, sprouting, or cooking.

By eliminating carbohydrates, the body enters a state of ketosis, which burns fat for fuel. The creator of the carnivore diet claims that by cutting carbs, you’ll speed fat burning and weight loss and you won’t feel hungry. He also says a carb-free diet will improve blood sugar control in people with type 2 diabetes. And because you cut out inflammatory foods like french fries, doughnuts, and pasta, this diet is also supposed to reduce inflammation (although red meat promotes inflammation, too).

What You Can and Cannot Eat on the Carnivore Diet

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products.

Foods to eat include:

Meat: Beef, chicken, pork, lamb, turkey, 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.

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.

Potential Benefits of the Low-Fat Carnivore Diet

Supporters of the carnivore diet often share stories of feeling more energetic, less bloated, or even experiencing fewer digestive issues. Some describe these benefits as “life-changing.” While real-world evidence is thin, there are some potential benefits to the carnivore diet.

Weight Loss: Some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein, as well as 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. The carnivore diet can stabilize blood sugar (glucose) levels by preventing the blood sugar spikes after you chow down on carbs or sugary foods.
Reduced Inflammation: Some proponents claim that by cutting out all plant-based “antinutrients” and sugars, the body’s inflammatory response calms down. Research shows that ketogenic diets can reduce inflammation markers like C-reactive protein (CRP). These benefits are thought to arise from improved blood sugar and insulin regulation. Some people with autoimmune diseases claim symptom relief after cutting out plant-based foods that may cause gut irritation.
Improved Mental Clarity: Many followers report an end to “brain fog” and a boost in focus and energy after switching to the carnivore diet. This can be credited to the brain running on ketones, which some researchers suggest may act as a steadier, more efficient fuel than glucose.
Simplified Eating Habits: With no need to count calories or worry about food variety, some find the diet easier to follow.

Risks and Downsides of the Low-Fat Carnivore Diet

Despite the potential benefits, the carnivore diet has several downsides and potential health risks due to its highly restrictive nature and complete elimination of the majority of food groups.

High in Fat, Cholesterol, and Sodium: Given that the carnivore diet consists solely of animal foods, it can be high in saturated fat and cholesterol. Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium. Eating a lot of these foods on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes.
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. Following a restrictive diet like the carnivore diet may lead to deficiencies in some nutrients and the overconsumption of others. Diets that are rich in plant-based foods have been associated with a lower risk of certain long-term conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants.
Does Not Provide Fiber: Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. Thus, 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. In fact, suboptimal gut health can lead to a number of issues and may even be linked to colon cancer.
May Not Be Suited for Some Populations: The carnivore diet may be especially problematic for certain populations. For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet. Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods. Furthermore, certain populations with special nutrient needs would likely not meet them on the carnivore diet. This includes children and people who are pregnant or lactating. Lastly, those who have anxiety about food or a history of disordered eating should not try this diet.
Heart Health Concerns: Diets high in saturated fat and cholesterol from red meat have been linked to increased heart disease risk.
Nutrient Deficiencies: A meat-only diet lacks essential vitamins and minerals found in plant-based foods, such as fiber, vitamin C, and antioxidants, which are crucial for gut and immune health.
Digestive Issues: The lack of fiber can lead to constipation and disruptions in gut microbiome diversity, essential for digestion and overall well-being.
Long-Term Sustainability: Cutting out entire food groups can make it difficult to maintain balanced eating habits over time, potentially leading to disordered eating patterns.

The Carnivore Diet and Long-Term Wellness

One of the biggest concerns about the carnivore diet is whether it supports long-term health. The absence of plant-based foods raises concerns about deficits in fiber and phytonutrients that support heart health, digestion, and disease prevention.

Most nutrition specialists recommend a balanced diet rich in nutrient-dense foods, including vegetables, fruits, whole grains, and lean protein. Instead of extreme dietary restrictions, prioritizing high-quality protein sources while incorporating nutrient-rich plant foods for overall wellness is a more sustainable approach for your long-term health.

Comparing the Carnivore Diet to Other Diets

Keto Diet: The ketogenic diet is also a very-low-carbohydrate (less than 50 grams per day, often even fewer), high-fat diet designed to put the body into a state of ketosis, or fat burning. But, unlike the carnivore diet, keto plans allow high fiber plant foods like leafy greens, cruciferous veggies, like broccoli, avocados, nuts, seeds, and low-carb fruits like berries.
Paleo Diet: The Paleo diet focuses on whole and natural foods, but it is far less restrictive than the carnivore diet. Paleo includes fruits, vegetables, nuts, and seeds, while eliminating grains, legumes, dairy, and processed foods.

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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