The carnivore diet, an extreme approach to nutrition, has garnered attention for its potential benefits and significant risks. This article delves into the modified carnivore diet, exploring its purported advantages, potential downsides, and overall sustainability.
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. Proponents of the diet emphasize eating fatty cuts of meat to reach daily energy needs, and organ meats such as liver, to ensure intake of vitamins low in other cuts of meat such as vitamin C.
The carnivore diet stems from the 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. The carnivore diet aims for zero carbs. 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 Included
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.
Read also: Modified Keto Diet: Is It Right for You?
Foods Excluded
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
Advocates believe that cutting out carbohydrates and plant-based foods reduces inflammation, stabilizes blood sugar, and improves mental clarity. Supporters of the carnivore diet frequently cite increased energy, better mental clarity, and reduced joint pain.
Weight Loss
A primary reason people adopt the carnivore diet is for weight loss. Since protein and fat are highly satiating, individuals often eat fewer calories overall. 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. Therefore, following the carnivore diet would likely cause you to feel fuller and eat fewer calories overall - at least in the short term.
Research on low-carb, high-protein diets suggests that consuming 0.4-0.6 grams of protein per pound of body weight per day can significantly enhance weight loss compared to diets with lower protein intake.
Read also: Understanding "Healthy" Food Labeling
Blood Sugar Regulation
Those with diabetes have reported positive effects. In a survey, individuals with diabetes saw an average reduction of 0.4% in their HbA1c levels, indicating better blood sugar control. Due to the removal of highly processed carbohydrates in the carnivore diet, you might see some early benefits such as improved blood pressure, reduced belly fat, and improved cardiovascular health.
Inflammation Reduction
Many carnivore diet followers report relief from inflammation-related conditions, including autoimmune disorders, allergies, and skin issues. About 60% of surveyed individuals began the diet to address these concerns, and many reported symptom improvements. Since the diet eliminates processed carbohydrates, sugar, and plant-based irritants, some people may experience a reduction in inflammatory responses.
Potential Risks and Downsides
While the carnivore diet has passionate supporters, health professionals express concerns about its long-term effects. Eliminating fruits, vegetables, and whole grains removes essential nutrients, including fiber, vitamin C, folate, and antioxidants.
Nutrient Deficiencies
The carnivore diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals. While meat is nutritious and provides many micronutrients, it should not be the only part of your diet. Following a restrictive diet like the carnivore diet may lead to deficiencies in some nutrients and the overconsumption of others.
Lack of Fiber
Fiber is crucial for gut health, and a lack of it can lead to constipation, microbiome imbalances, and poor digestion. Interestingly, some individuals report diarrhea instead of constipation, likely due to shifts in gut bacteria. 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.
Read also: Is Modified Wheat Starch Keto-Friendly?
Cardiovascular Concerns
A major concern with the carnivore diet is its effect on heart health. The diet is high in saturated fat and cholesterol, which may raise LDL (bad) cholesterol levels. The survey of 2,029 carnivore diet followers found that their median LDL levels were 172 mg/dL, a significant increase that could contribute to cardiovascular disease risk. While some individuals see improvements in triglycerides and HDL (good) cholesterol, long-term data on heart health risks is lacking.
Kidney Strain
High-protein diets can strain kidney function, especially in individuals with preexisting kidney disease.
Hormone Imbalance
A lesser-known risk of the carnivore diet is its potential effect on hormone balance. Since the diet eliminates carbohydrates completely, it can lower thyroid hormone levels, which play a key role in metabolism and energy production. Research shows that low-carb diets may reduce T3, the active thyroid hormone, leading to fatigue, sluggishness, and difficulty maintaining body temperature. Additionally, women following extremely low-carb diets have reported irregular menstrual cycles, likely due to hormonal shifts that impact reproductive health. Another concern is cortisol, the body’s primary stress hormone, which may increase when carbohydrates are too low. Chronically elevated cortisol can lead to sleep disturbances, anxiety, and even muscle loss over time.
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. Red and processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.
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. This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants. The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
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.
A Modified Approach
For those struggling with specific health conditions like metabolic disorders or autoimmune symptoms, short-term experimentation with the carnivore diet may offer benefits. The elimination of processed foods and sugars can improve blood sugar levels and reduce inflammation for some individuals. However, long-term sustainability remains a challenge. The diet is highly restrictive and eliminates plant-based nutrients that are essential for gut health, immune function, and disease prevention.
Health professionals generally recommend a more balanced approach. If weight loss or blood sugar control is the goal, a modified low-carb diet that includes nutrient-dense vegetables and healthy fats may offer similar benefits with fewer risks.
Sample 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