The carnivore diet has gained attention in recent years, with proponents claiming it can help eliminate various health issues. However, no controlled studies have confirmed these benefits, and the diet is missing essential nutrients, such as fiber and plant compounds like antioxidants. It could also be unsafe for some individuals.
What is the Carnivore Diet?
The carnivore diet is an extremely restrictive eating plan that consists solely of meat, fish, and animal products, excluding all other foods. This means no fruits, vegetables, grains, legumes, or seeds. Some proponents also recommend avoiding high-lactose dairy products, opting for foods like butter and hard cheeses.
The idea behind the diet stems from the belief that early human populations consumed mostly animal products, and that modern, high-carb diets are to blame for the rise of chronic diseases. However, unlike other low-carb diets such as keto or paleo, the carnivore diet eliminates carbohydrates entirely, aiming for zero-carb intake.
Shawn Baker, an orthopedic doctor, is a well-known advocate of this diet. He claims that it can address issues such as depression, anxiety, arthritis, and obesity, based on anecdotal evidence from those following the diet. However, there are no controlled studies to back up these claims.
One survey conducted among followers of the diet reported positive health effects, but experts criticized the study for its lack of rigorous controls, making the results unreliable.
How to Follow the Carnivore Diet
Following the carnivore diet means eliminating all plant-based foods and eating only animal-derived products. The diet encourages the consumption of beef, pork, chicken, fish, eggs, organ meats, and small amounts of low-lactose dairy like hard cheese and heavy cream.
Proponents emphasize eating fatty cuts of meat to meet daily energy needs and incorporating organ meats, like liver, to ensure adequate intake of certain vitamins. Water and bone broth are the recommended beverages, while tea, coffee, and other plant-based drinks are discouraged.
There are no strict guidelines on calorie intake, serving sizes, or meal frequency. Instead, the diet encourages eating when hungry and stopping when full.
Foods Allowed:
- Meat: Beef, chicken, pork, lamb, turkey, etc.
- Organ meats: Liver, kidneys, heart, brain, etc.
- Fish: Salmon, mackerel, sardines, lobster, herring, etc.
- Other animal products: Eggs, bone marrow, lard, bone broth.
- Low-lactose dairy (in small amounts): Hard cheese, heavy cream, butter.
- Seasonings: Salt, pepper, and other non-carb seasonings.
Foods to Avoid:
- Vegetables: Broccoli, potatoes, green beans, etc.
- Fruits: Apples, berries, bananas, etc.
- High-lactose dairy: Milk, yogurt, soft cheeses.
- Legumes, nuts, grains, alcohol, and all beverages except water.
Can the Carnivore Diet Help with Weight Loss?
The carnivore diet may lead to weight loss, primarily due to its high-protein, low-carb nature. Protein and fat are known to increase satiety, helping you feel full longer and potentially reducing overall calorie intake.
Research on high-protein diets suggests they can promote weight loss by boosting metabolism and helping the body burn more calories. However, you don’t need to completely eliminate carbs to achieve weight loss. Diets like keto, which allow for some carbohydrate intake, have also shown effective results in weight management.
That said, the carnivore diet’s extreme restrictions make it difficult to follow long-term, and more sustainable diets may be just as effective without the unnecessary elimination of entire food groups.
Potential Benefits of the Carnivore Diet
Due to the lack of research on the carnivore diet, its potential benefits can only be speculated based on what we know about other diets.
One advantage is the elimination of highly processed foods, such as sugary snacks and refined carbohydrates. These foods are generally low in nutrients and high in calories, and limiting them can benefit overall health.
For example, cutting out refined carbs and sugars is a common recommendation for managing diabetes and controlling blood sugar levels.
By removing these foods, some early benefits may include lower blood pressure, reduced belly fat, and improved heart health. However, the long-term effects of this diet are unclear, and other diets that include plant-based foods can offer similar, if not better, outcomes without the extreme restrictions.
Downsides of the Carnivore Diet
Despite its potential short-term benefits, the carnivore diet comes with several significant downsides.
High in Saturated Fat and Cholesterol
Since the diet is predominantly made up of animal products, it is naturally high in saturated fat and cholesterol.
While recent studies have challenged the long-standing belief that saturated fat is directly linked to heart disease, consuming large amounts of saturated fat could still pose health risks, particularly for individuals who are sensitive to dietary cholesterol.
Processed meats, often included in the carnivore diet, can also be high in sodium, which has been linked to high blood pressure and other health concerns.
Lacks Essential Nutrients
By eliminating plant-based foods, the carnivore diet excludes important vitamins, minerals, and plant compounds, including antioxidants and fiber. Fiber is crucial for gut health and regular bowel movements, and its absence can lead to digestive issues, such as constipation.
Additionally, plant-based foods provide compounds that have been associated with reduced risks of chronic diseases like heart disease, certain cancers, and type 2 diabetes. Without these foods, followers of the carnivore diet may miss out on these long-term health benefits.
Not Suitable for Everyone
The carnivore diet may not be appropriate for everyone, especially those with specific health conditions. People with kidney disease, for example, may need to limit protein intake and would find this diet harmful.
Additionally, pregnant or lactating women, children, and people with a history of eating disorders should avoid the carnivore diet due to its extreme nature.
A More Sustainable Approach
The carnivore diet’s restrictive nature makes it difficult to maintain, and its long-term health effects are unknown. Most nutrition experts recommend a more balanced diet that includes a variety of foods, ensuring adequate intake of all essential nutrients.
Incorporating a mix of protein, healthy fats, and fiber-rich carbohydrates is a more sustainable approach to both weight management and overall health.
Sample Carnivore Diet Menu
Here’s a five-day example of what meals might look like on the carnivore diet:
Day 1
- Breakfast: Eggs, bacon, sardines
- Lunch: Turkey burger, salmon jerky
- Dinner: Filet mignon, crab, chicken liver
- Snack: Parmesan cheese, jerky
Day 2
- Breakfast: Shrimp, eggs, heavy cream
- Lunch: Strip steak, beef jerky
- Dinner: Lamb chops, scallops
- Snack: Cheddar cheese, bone broth
Day 3
- Breakfast: Eggs, turkey sausage
- Lunch: Pork chops, mackerel
- Dinner: Turkey burger, Parmesan cheese, bone marrow
- Snack: Hard-boiled eggs, shrimp
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Conclusion
The carnivore diet is highly restrictive, eliminating most food groups and focusing solely on animal products. While some claim it can aid weight loss and help with health issues, there’s little scientific evidence to support these assertions.
It may be difficult to follow long term and lacks essential nutrients. A more balanced and sustainable diet that includes a variety of food groups is likely a better option for overall health.