The carnivore diet has gained popularity in recent years, with proponents claiming various health benefits. This article delves into the details of the carnivore diet, examining its potential advantages and disadvantages, and providing a comprehensive overview for those considering this restrictive eating plan.
What is the Carnivore Diet?
The carnivore diet is a highly restrictive diet that consists entirely of meat, fish, and other animal products like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose - a sugar found in milk and dairy products - such as butter and hard cheeses.
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. Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the carnivore diet aims for zero carbs.
Foods Included and Excluded
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: One Meal a Day Keto
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.
Potential Benefits of the Carnivore Diet
Certain aspects of the carnivore diet may lead to weight loss. Specifically, 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.
For instance, since the carnivore diet excludes carbs, it eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods. These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet. High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes. 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.
Risks and Downsides of the Carnivore Diet
Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the carnivore diet. 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.
Read also: Combining Keto and OMAD
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. The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
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. Overall, following the carnivore diet may harm your gut health.
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.
Sample Carnivore Diet Menu
The carnivore diet is difficult to follow long term and does not offer much variety.
Here’s a five-day sample menu for the carnivore diet:
Read also: Beginner's Guide to OMAD
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
Combining the Carnivore Diet with Intermittent Fasting (IF) and One Meal a Day (OMAD)
Combining the carnivore diet and intermittent fasting can supercharge the benefits each has to offer, resulting in enhanced weight loss, metabolic health, and mental clarity. Enhanced Weight Loss and Fat Burning: IF promotes a state of ketosis, similar to the carnivore diet. Improved Metabolic Health: Both intermittent fasting and carnivore diet are known for their positive effects on metabolic health. IF can improve insulin sensitivity, lower blood sugar levels, and reduce inflammation. Increased Mental Clarity and Cognitive Function: The carnivore diet due to the stable energy levels provided by fats and proteins helps you think more clearly and boost cognitive performance. Simplified Eating Routine: With a restricted eating window and a limited variety of foods to choose from, meal planning becomes straightforward.
The one meal a day (OMAD) diet is a type of intermittent fasting. With OMAD you can eat what you want, but you go without food for longer than with other types of fasting. With OMAD you fast for about 23 hours (including the time you spend sleeping).
Proponents of OMAD claim a multitude of benefits, including: Increased focus and productivity, weight loss and diet freedom.
Who Should Avoid the Carnivore Diet?
This diet isn’t safe during pregnancy or while breastfeeding because it will leave you short on the nutrients that both you and your growing baby need. If you have kidney disease, the high protein content may be too much for your kidneys to process. Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content. Fad diets are never a good idea for people who have had eating disorders. Such a restrictive diet could trigger unhealthy eating patterns.
Is the Carnivore Diet Sustainable?
The carnivore diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy. It’s said to aid weight loss and several health issues, but no reliable research backs these claims. What’s more, it’s high in fat, contains no fiber or beneficial plant compounds, and is difficult to maintain long term. Overall, the carnivore diet is unnecessarily restrictive. Extreme diets high in saturated fat and low in fibre are known to raise cholesterol levels, increasing the risk of heart attack and stroke. The carnivore diet is an extremely restrictive diet that’s grown in popularity mostly via social media as a quick way to lose weight over the last few years.