Diet trends are nothing new.
From Atkins to Keto to intermittent fasting, people are always exploring new dietary approaches that promise weight management and overall wellness.
One such approach gaining attention is the carnivore diet. This diet involves consuming only animal products, eliminating fruits, vegetables, and grains from the diet.
If it sounds controversial, that’s because it is.
Some proponents claim benefits such as weight management and increased energy, but the exclusion of fruits and vegetables raises questions about its long-term health impact. Let’s explore what experts have to say about the carnivore diet, its potential risks, and whether it’s a viable option for a balanced lifestyle.
Let’s take a closer look and see if this meat-centric diet is a solid choice or just another fad.
Understanding the Carnivore Diet
The carnivore diet is simple: it centers exclusively on animal products (sorry, vegans!).
People following the carnivore diet typically consume meat, fish, eggs, and sometimes dairy, while avoiding plant-based foods such as fruits, vegetables, grains, legumes, and seeds.
This approach is a form of low-carb eating. By eliminating carbohydrates, the body turns to fats and proteins for energy, which can lead to a metabolic state known as ketosis. In ketosis, the body burns fat for fuel instead of its usual energy source, glucose.
Supporters of the carnivore diet believe it may support weight management, help reduce inflammation, and promote overall well-being.
However, critics consider it an extreme diet and warn that it could lead to nutritional imbalances and potential long-term health concerns.
What Experts Say about the Carnivore Diet
Many registered dietitians and scientists express caution when it comes to the carnivore diet.
The diet is highly restrictive, as it eliminates entire food groups, which goes against the principles of a balanced eating pattern that includes a variety of foods to provide a broad range of essential nutrients.
There is substantial evidence supporting the benefits of a balanced diet, particularly the Mediterranean diet, which is rich in plant-based foods. Currently, there is no peer-reviewed scientific research confirming the safety or long-term effectiveness of the carnivore diet.
A key concern among nutrition experts is the exclusion of plant-based foods, which are important sources of nutrients such as fiber, vitamins, and antioxidants.
Without these foods, there is a potential risk for nutrient gaps, which could affect both physical and mental health.
Harvard Health has raised concerns about the carnivore diet, calling it a potentially harmful approach. Experts also caution that a diet focused solely on animal products can lead to excessive intake of saturated fats and cholesterol.
The American Heart Association advises that diets high in saturated fats may increase the risk of heart disease, stroke, and other cardiovascular issues.
Additionally, some studies have linked the overconsumption of red and processed meats to an increased risk of certain types of cancer.
What Pro-Carnivore Diet Experts Claim
Some medical professionals and nutrition experts support the carnivore diet. Medical doctors like Shawn Baker, author of The Carnivore Diet, and Paul Saladino, author of The Carnivore Code, suggest that the diet may offer benefits for weight management, mental clarity, inflammation, and digestive health.
They often refer to anecdotal evidence shared through their social media channels, but there is limited scientific research to support these claims. While a few studies on carnivore dieters have shown promising outcomes, they have faced criticism regarding potential biases and a lack of peer review.
Other supporters of the diet argue that it mirrors the way our hunter-gatherer ancestors ate hundreds of thousands of years ago, suggesting that it is the most natural and optimal diet for humans. However, this view is debated by anthropologists, who have found that early humans consumed a balance of both plant-based and animal foods.
This is not to say the carnivore diet is inherently harmful.
Some ketogenic diets, including the carnivore diet, have been shown to support weight loss in certain individuals. However, there is insufficient evidence to definitively conclude that the carnivore diet is safe or ideal for long-term health.
While it may help with weight management, following a diet that exclusively consists of animal products could pose a risk for nutrient imbalances, as it may reduce intake of essential vitamins and minerals. This risk could be greater if the diet is followed long-term or if organ meats, which contain higher amounts of certain nutrients, are not included.
Nutritional supplements, such as a multivitamin, may help address some of the potential nutrient gaps, but it’s always best to consult with a healthcare provider before making significant dietary changes.
Potential Benefits of the Carnivore Diet
Proponents of the carnivore diet highlight several potential benefits, primarily based on personal experiences and anecdotal evidence, with some areas being explored in preliminary studies.
Let’s take a closer look at some of the reported potential benefits:
- Weight Management: Since the carnivore diet is essentially a low-carb plan, it may lead the body to enter a state of ketosis, where fat is used for energy instead of carbohydrates. This process could potentially support weight management, particularly for individuals who have struggled with other diets.
- Improved Mental Clarity: Some individuals report experiencing reduced brain fog, sharper focus, and improved overall mental clarity after eliminating carbohydrates from their diet. This may be related to the stabilization of blood sugar levels, as blood sugar fluctuations can affect mood and cognitive function.
- Support for Cognitive Health: Certain fatty acids found in animal products, such as omega-3s in fatty fish, are important for brain health. These fats help support the structure of the brain and maintain cognitive functions.
- Increased Energy Levels: By relying on fats and proteins for fuel, the body may provide more consistent energy with fewer crashes. Protein offers a steady, long-lasting energy source compared to fast-digesting carbohydrates.
- Enhanced Physical Performance: Protein plays a key role in muscle repair and growth, which is why it’s commonly used by athletes and bodybuilders. The carnivore diet is rich in protein, and by potentially reducing inflammation, it may also help with muscle soreness and improve recovery times after exercise.
- Potential Benefits for Autoimmune Conditions and Inflammation: Some individuals with autoimmune conditions, such as arthritis or Crohn’s disease, have reported improvements in symptoms after trying the carnivore diet. This could be due to the elimination of certain plant-based compounds that may trigger immune responses or inflammation, potentially helping to reduce flare-ups and support immune system balance.
Risks and Downsides of the Carnivore Diet
Dietitians and healthcare professionals express concerns about the carnivore diet, particularly due to its restrictive nature and the potential long-term impact on health.
Let’s take a closer look at some of the risks associated with the carnivore diet:
- Nutritional Deficiencies: The carnivore diet eliminates a variety of nutrients essential for muscle and nerve function, heart health, and antioxidant protection. Over time, this could lead to deficiencies that may result in serious health issues, including muscle weakness, heart concerns, and an increased risk of chronic conditions.
- Potential Long-Term Health Risks: The carnivore diet is high in saturated fats and cholesterol, which have been linked to an increased risk of cardiovascular disease. There may also be potential negative effects on kidney function, bone health, and other areas of overall well-being.
- Digestive Issues: Without fiber from plant-based foods, some individuals may experience digestive challenges, including constipation and other gastrointestinal discomforts. Common issues among those following the diet include bloating, cramping, and irregular bowel movements.
- Adaptation Challenges: Many individuals starting the carnivore diet go through a temporary adjustment period, often referred to as the “keto flu.” Symptoms during this phase may include diarrhea, constipation, nausea, and fatigue.
- Unforeseen Risks: As the carnivore diet is relatively new and extreme, there are still many unknowns regarding its long-term effects. Due to the limited research available, experts generally advise caution with following such a restrictive diet over extended periods.
Essential Nutrients and Supplements for the Carnivore Diet
If you decide to try the carnivore diet, incorporating supplements may help address some of its potential risks and ensure you’re meeting your nutritional needs.
Supplements can help you fill any gaps in your diet without breaking its strict guidelines. This is especially important if you’re not planning to include organ meats, which are richer in essential micronutrients.
Here are some of the key nutrients and supplements to consider while following the carnivore diet:
- Vitamin C for Immune Support and Collagen Synthesis: Vitamin C plays a role in immune function, wound healing, and maintaining healthy skin. Since it’s primarily found in fruits and vegetables—absent from the carnivore diet—supplementing with vitamin C can help support your immune system and skin health.
- Vitamin E for Antioxidant Protection: Vitamin E is an antioxidant that helps protect cells from damage caused by free radicals. It’s mostly found in plant-based foods like nuts, seeds, and leafy vegetables. Vitamin E is commonly included in multivitamins.
- Vitamin K2 for Bone Health and Blood Clotting: Vitamin K2 helps regulate calcium, directing it to bones and teeth while preventing it from accumulating in arteries and soft tissues. This may support bone health and help reduce the risk of cardiovascular issues. Vitamin K2 is abundant in dairy products and fermented foods, so if dairy isn’t part of your carnivore diet, a supplement might be beneficial.
- Magnesium for Muscle and Nerve Function: Magnesium is essential for numerous bodily functions, including muscle and nerve function, regulating blood sugar, and maintaining blood pressure. It’s primarily found in plant-based foods like nuts, seeds, whole grains, and leafy greens. Taking a magnesium supplement can help avoid issues like muscle cramps or fatigue.
- Probiotics for Digestive Health: Since the carnivore diet eliminates all plant-based foods, it lacks dietary fiber, which supports healthy digestion and gut health. To help maintain a balanced gut microbiome, you may want to consider supplementing with probiotics and prebiotics.
Summing Up: Is the Carnivore Diet Worth it?
Is the carnivore diet worth considering? It depends on your goals.
In general, it may not be the best choice for overall health and long-term well-being. The Mediterranean diet, which includes a variety of plant-based foods, meat, fish, whole grains, and healthy fats, is often recommended for balanced nutrition.
That said, the carnivore diet may be an effective approach for short-term weight management, as it shares similarities with the keto diet. For those who already follow a balanced eating pattern, trying a carnivore diet temporarily could lead to some initial weight loss.
However, if you currently don’t eat many fruits or vegetables, switching to a carnivore diet could worsen any existing nutrient gaps, potentially leading to health issues.
Before beginning the carnivore diet, it’s important to consult with a healthcare provider to get personalized advice.
Additionally, it’s recommended to consider nutritional supplements during this diet to help ensure you’re meeting your essential vitamin and mineral needs.
FAQ
The Carnivore Diet is an eating plan that involves consuming only animal products like meat, fish, eggs, and dairy, while eliminating all plant-based foods.
Advocates claim benefits such as weight loss, improved mental clarity, reduced inflammation, and better energy levels.
While some people experience short-term benefits, experts warn of long-term risks such as nutritional deficiencies, heart disease, and digestive issues.
Yes, since the Carnivore Diet induces ketosis by eliminating carbs, it can lead to rapid weight loss, similar to ketogenic diets.
Yes, risks include potential nutrient deficiencies, high cholesterol, digestive problems due to lack of fiber, and increased risk of heart disease.
It’s best to follow the Carnivore Diet short-term and consult a doctor before starting, as long-term use could lead to health complications.
Sources:
- https://mcpress.mayoclinic.org/nutrition-fitness/a-meat-only-diet-is-not-the-answer-examining-the-carnivore-and-lion-diets/
- https://health.usnews.com/best-diet/best-diets-overall?src=usn_pr
- https://healthfeedback.org/claimreview/no-evidence-carnivore-diet-leads-90-reduction-diseases-treats-diabetes-mikhaila-peterson/
- https://www.hsph.harvard.edu/news/hsph-in-the-news/carnivore-diet-terrible-idea/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10577092/
- https://www.sciencefocus.com/the-human-body/carnivore-diet-health-impact
- https://www.scientificamerican.com/article/to-follow-the-real-early-human-diet-eat-everything/
- https://www.health.harvard.edu/newsletter_article/can-the-keto-diet-help-me-lose-weight
- https://www.health.harvard.edu/nutrition/what-is-the-carnivore-diet
- https://pubmed.ncbi.nlm.nih.gov/12437150/
