Lately, the carnivore diet has been getting a lot of buzz. It’s simple—just meat, fish, and animal products—and some swear by its benefits. But what’s it really all about? Let’s break it down and see if it might be something worth trying.
What is the Carnivore Diet?
The Carnivore Diet is a highly restrictive of a low-carb diet that eliminates all plant-based foods and focuses exclusively on animal products. Its main principle is that human health can be optimized by consuming only meat, fish, eggs, and limited dairy, while cutting out fruits, vegetables, grains, and even processed foods.
Foods to Eat on the Carnivore Diet
This diet is heavily focused on animal-based foods, which are high in protein, fat, and essential vitamins. Here’s a breakdown of the foods allowed:
- Meat: Beef, pork, lamb, and other red meats are central. Enjoy steak, ground beef, pork chops, bacon, and more.
- Poultry: Chicken, turkey, and duck are excellent sources of protein.
- Fish and Seafood: Fatty fish like salmon, sardines, and mackerel, along with shellfish like shrimp and crab, are great choices.
- Eggs: Eggs provide high-quality protein, essential vitamins like B12, and healthy fats.
- Dairy (optional): Full-fat dairy products such as cheese, butter, and heavy cream can be included, especially if dairy is well-tolerated.
- Bone Broth: Bone broth is rich in collagen and minerals, making it a nutrient-dense option.
Foods to Avoid on the Carnivore Diet
The Carnivore Diet is highly restrictive, cutting out all plant-based foods. Here’s what you must avoid:
- Fruits and Vegetables: All plant-based foods, including leafy greens, fruits, and root vegetables, are excluded. The diet avoids even healthy foods like berries, bananas, carrots, and broccoli.
- Grains: Wheat, rice, oats, and other grains, which are common sources of carbohydrates, are not allowed.
- Legumes: Beans, lentils, and other legumes are to be avoided, as they are plant-based and contain carbohydrates.
- Nuts and Seeds: These are not permitted on the Carnivore Diet because they are plant-based and contain both carbs and fiber.
- Processed Foods: Most processed foods, especially those containing sugars, additives, and preservatives, should be avoided. This includes sugary snacks, baked goods, and fast food.
Advantages of the Carnivore Diet
As with all diet plans, this approach comes with its own set of potential benefits that have attracted people to give it a try. Here are some of the claimed advantages:
1. Weight Loss
One of the most significant reasons people turn to the Carnivore Diet is for weight loss. This is primarily due to its low-carb nature, which forces the body into ketosis – a state where the body burns fat for energy instead of glucose from carbohydrates. In the absence of carbs, your body shifts to using stored fat, which may lead to fat loss over time. The high-protein nature of the diet also contributes to satiety, reducing overall calorie intake.
2. Improved Mental Clarity and Focus
Many people on the this diet report improved mental clarity and focus. This could be attributed to the shift from using glucose as the primary fuel source to using ketones, a byproduct of fat metabolism, which some research suggests may enhance brain function. Followers claim that they feel more alert and have better cognitive function when on this diet.
3. Reduced Inflammation
By cutting out sugar and processed foods, many people report a decrease in inflammation. This can be especially helpful for those with conditions like arthritis or autoimmune disorders, where inflammation plays a major role. Anecdotal evidence suggests that symptoms of these conditions may improve after switching to a meat-based eating approach.
4. Better Blood Sugar Control
For individuals with insulin resistance or type 2 diabetes, the Carnivore Diet may help lower blood sugar levels. Without the consumption of carbohydrates, there’s less need for insulin, and many people report more stable blood sugar levels after adopting this eating pattern. However, anyone with diabetes should consult a healthcare professional before making any drastic dietary changes.
Disadvantages of the Carnivore Diet
While there are potential benefits, this meat-based eating approach also comes with several significant risks and drawbacks. Here are some of the most common concerns:
1. Nutrient Deficiencies
The focus on animal-based foods excludes many essential nutrients typically found in plant-based foods, such as fiber, vitamins C and K, and potassium. Long-term adherence to this eating style may lead to deficiencies that could result in health problems like scurvy (due to a lack of vitamin C), digestive issues (due to the lack of fiber), and bone health problems (due to a lack of vitamin K and magnesium).
2. Lack of Dietary Variety
One of the most challenging aspects of this eating approach is the complete absence of variety in food options. While it’s possible to get most of the nutrients you need from animal-based sources, it can feel monotonous and unsustainable for many people over time. The limited variety might also make it difficult to stick with it for the long term.
3. Heart Health Concerns
The Carnivore Diet is high in saturated fats, which may raise concerns about heart health. While some studies have shown that saturated fats may not be as harmful as once believed, there’s still ongoing research into the long-term effects of such high-fat diets. For individuals at risk for cardiovascular disease, it’s essential to approach the diet with caution.
4. Gut Health Issues
The absence of fiber in this diet could lead to digestive issues, such as constipation. Fiber plays a crucial role in gut health by promoting regular bowel movements and feeding beneficial gut bacteria. Without fiber, your gut microbiome may become imbalanced, leading to potential digestive discomfort or even long-term gut health problems. Look out for signs like bloating, abdominal pain, or irregular bowel movements—learn more about gut health issues here.
5-Day Diet Sample
Day 1
Breakfast: Scrambled eggs with butter and bacon
Lunch: Grilled steak with bone broth
Dinner: Salmon cooked in butter
Snack: Pork rinds
Day 2
Breakfast: Fried eggs with sausage
Lunch: Chicken thighs with skin, roasted
Dinner: Beef liver with butter
Snack: Cheese slices
Day 3
Breakfast: Omelette with cheese and ham
Lunch: Grilled pork chops
Dinner: Lamb chops with bone broth
Snack: Hard-boiled eggs
Day 4
Breakfast: Eggs and bacon
Lunch: Ground beef patties
Dinner: Grilled tuna with butter
Snack: Beef jerky
Day 5
Breakfast: Steak and eggs
Lunch: Roasted chicken wings
Dinner: Pork belly
Snack: Cheese or a boiled egg
This plan focuses on various animal-based foods, ensuring protein and fat intake while excluding all plant-based options.
Might Not Be for Everyone
While the Carnivore Diet has gained attention for its weight loss potential and other health claims, it’s important to note that it might not be suitable for everyone. The diet is highly restrictive, which could lead to nutrient imbalances and long-term health risks. Additionally, the absence of fruits, vegetables, and whole grains makes it difficult to meet all of your body’s nutritional needs.
If you’re considering the Carnivore Diet, it’s best to consult with a healthcare provider, especially if you have existing health conditions such as heart disease or diabetes. For many, a balanced diet that includes a variety of plant-based and animal-based foods may be a healthier, more sustainable approach.
References:
- O’Hearn, A. (2020). Can a carnivore diet provide all essential nutrients? DOI: 10.1097/MED.0000000000000576 PMID: 32833688
- Lennerz, B. S., Mey, J. T., Henn, O. H., & Ludwig, D. S. (2021). Behavioral characteristics and self-reported health status among 2029 adults consuming a “Carnivore Diet.” Current Developments in Nutrition, 5(12), nzab133. https://doi.org/10.1093/cdn/nzab133
- Rog, J., Wingralek, Z., Nowak, K., Grudzień, M., Grunwald, A., Banaszek, A., & Karakula-Juchnowicz, H. (2024). The potential role of the ketogenic diet in serious mental illness: Current evidence, safety, and practical advice. Journal of Clinical Medicine, 13(10), 2819. https://doi.org/10.3390/jcm13102819
- Baker, S. (2020). Carnivore Diet. Victory Belt Publishing. ISBN: 978-1-628603-50-7
