The carnivore diet, an eating plan consisting entirely of meat and animal products, has gained popularity in recent years. Proponents claim it can aid weight loss, improve mood, and regulate blood sugar, among other health benefits. However, this restrictive diet also raises concerns about long-term health and potential risks. This article provides a comprehensive review of the carnivore diet, examining its potential benefits and downsides, and offering scientific insights to help you make informed decisions.
What is the Carnivore Diet?
The carnivore diet is a restrictive diet that includes only 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. Some proponents recommend limiting dairy intake to low-lactose foods 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. While other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake, the carnivore diet aims for zero carbs.
Foods to Eat and Avoid 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, organ meats
- Fish: Salmon, sardines, white fish
- Other animal products: Eggs, lard, bone marrow, bone broth
- Low-lactose dairy (in small amounts): Heavy cream, hard cheese, butter
Proponents of the diet emphasize eating fatty cuts of meat to reach your 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 encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants. Carnivore diet plans may offer little guidance regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire.
Read also: The Wellbutrin weight loss timeline
Restricted foods include:
- Vegetables: Broccoli, cauliflower, potatoes, green beans, peppers
- Fruits: Apples, berries, bananas, kiwi, oranges
- High-lactose dairy: Milk, yogurt, soft cheese
- Legumes: Beans, lentils
- Nuts and seeds: Almonds, pumpkin seeds, sunflower seeds, pistachios
- Grains: Rice, wheat, bread, quinoa, pasta
- Alcohol: Beer, wine, liquor
- Sugars: Table sugar, maple syrup, brown sugar
- Beverages other than water: Soda, coffee, tea, fruit juice
While some people incorporate some of these foods, a strict carnivore diet does not permit them.
Potential Benefits of the Carnivore Diet
Weight Loss
Certain aspects of the carnivore diet may lead to weight loss. High-protein and low-carb diets can promote weight loss because protein and fat can help you feel fuller after meals, which may lead to reduced calorie intake. 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.
One 3-month study in 132 adults with excess weight or obesity compared the weight loss effects of 4 energy-restricted diets containing varying amounts of carbs and protein. Those who ate high-protein diets with 0.4-0.6 grams of protein per pound (0.9-1.3 grams per kilogram) of body weight per day lost significantly more weight and fat mass than those who ate 0.2-0.4 grams of protein per pound (0.5-0.9 grams per kilogram) of body weight per day. Other studies show similar results, suggesting that increasing protein and dietary fat intake may lead to weight loss and help reduce the amount of weight regained over time.
However, you don’t need to cut all carbs from your diet to see results. Other more well studied diets, like the keto diet and low carbohydrate diet, have been shown to decrease weight gain. In the keto diet, high fat foods replace carbohydrates as an energy source and contribute to both satiety and weight loss. Plus, the highly restrictive nature of the carnivore diet makes it difficult to follow long term.
Improved Blood Sugar Control
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, and 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. Limiting refined carbs and sugary foods is often recommended to control diabetes.
Read also: Dieting and exercise timeline
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. Whether these benefits are lasting, however, is less clear. However, the complete elimination of carbs on the carnivore diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fiber carbs that don’t cause spikes in blood sugar is recommended.
Insights from a Social Media Survey
A social media survey of adults consuming a carnivore diet for at least 6 months revealed some interesting findings. The respondents reported high levels of satisfaction and improvements in overall health, well-being, and various medical conditions. They also experienced a decrease in BMI. However, LDL-cholesterol was markedly elevated, while HDL-cholesterol and triglycerides were optimal.
Potential Downsides and Risks 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.
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. However, recent studies have shown that the link between saturated fat intake and heart disease risk may not be as strong as previously believed. Still, consuming high amounts of saturated fat on the carnivore diet may be of concern. No research has analyzed the health effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.
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: Comprehensive Tirzepatide Guide
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. 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.
Diets 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.
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. Suboptimal gut health can lead to a number of issues and may even be linked to colon cancer.
One review found that a high-protein, low-carb diet may increase your risk for gut inflammation. When your body digests large amounts of protein, it creates potentially harmful byproducts in your gut. These byproducts may have a negative effect on the health of your bowels. Overall, following the carnivore diet may harm your gut health.
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. The carnivore diet is difficult to follow long term and does not offer much variety.
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
Working Out on a Carnivore Diet: Considerations for Fitness
Embarking on a fitness journey with a carnivore diet requires not just dedication to workouts but also thoughtful consideration of how to optimize this dietary approach for maximum results. Prioritize protein by incorporating a variety of meats to meet your protein requirements for muscle repair and growth. Don't shy away from healthy fats from fatty cuts of meat, eggs, and butter for sustained energy during workouts. Hydration is key, so prioritize additional water intake, especially if you’re engaging in intense physical activities.
Building a well-balanced carnivore diet for optimal fitness involves variety, including different types of meat, organ meats, and eggs. Listen to your body and pay attention to your energy levels, performance, and overall well-being, adjusting your portions based on your activity levels.