Brenda Khan
The carnivore diet is a highly restrictive diet that consists of only animal products, including meat, fish, eggs, and some dairy products. It is a type of ketogenic (keto) diet, which aims to eliminate carbohydrates so that the body burns fat for energy. The carnivore diet has gained popularity due to the controversial belief that ancestral human populations consumed mostly meat and fish, and that high-carb diets are responsible for today's chronic diseases. While some proponents of the diet claim it offers various health benefits, there is limited research supporting these claims, and it has been criticised by experts as being potentially unhealthy and unsustainable in the long term.
| Characteristics | Values |
|---|---|
| Type of Diet | Ketogenic diet, also called "keto" |
| Food Allowed | Meat, fish, eggs, animal fats, poultry, seafood, some dairy products |
| Food Excluded | Vegetables, fruits, legumes, grains, nuts, seeds |
| Nutrients Lacked | Vitamin C, Vitamin E, folate, fibre, antioxidants |
| Health Benefits | Weight loss, reduced BMI, lower blood sugar levels, reduced medication for diabetes, clearer skin, fewer migraines, no body odour |
| Health Risks | Lack of essential micronutrients, constipation, higher risk of gastric cancer, kidney stones, gout, osteoporosis, impaired kidney function, colon cancer, cardiovascular disease |
| Other | Also known as the "zero carb" diet, high in protein and fat, very restrictive, not well-studied, no long-term research to support any claims |
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What You'll Learn
What can you eat?
The carnivore diet is a highly restrictive diet that consists of only animal products and a few other items. It is often referred to as the "'zero carb' diet" as it eliminates all plant-based foods and focuses solely on meat, fish, eggs, and small amounts of low-lactose dairy foods.
Meat is the primary component of this diet, with followers consuming beef, pork, poultry, and seafood. Some may also eat dairy products, such as butter and hard cheeses, and eggs, although there is a recommendation to limit or eliminate dairy intake. The diet also includes animal fats, with advocates encouraging the consumption of fattier cuts of meat to ensure daily energy needs are met.
The carnivore diet is a type of ketogenic or "keto" diet, which works by eliminating carbohydrates so that the body burns fat for energy. This process is called ketosis, where the liver breaks down fat stores to produce energy in the form of 'ketones'. While keto diets typically suggest a high intake of fat, the carnivore diet does not specify fat content, and it is simply whatever fat is contained in or consumed alongside the meat.
The carnivore diet is often chosen as a step after trying other high-protein diets, such as the paleo or ketogenic diets. It is promoted as a way to aid weight loss and improve health issues such as mood, blood sugar regulation, and chronic illnesses. However, it is important to note that there is no clinical evidence or long-term research to support these claims, and the diet is considered unbalanced and unlikely to be healthy in the long term.
The extreme restriction of the carnivore diet may also lead to disordered eating behaviours and can cause a lack of essential micronutrients, antioxidants, and fibre, which are important for gut health and the prevention of certain diseases.
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What are the claimed benefits?
The carnivore diet is a highly restrictive diet that consists solely of animal products, including meat, fish, eggs, animal fats, and small amounts of low-lactose dairy products. It excludes all other food groups, such as fruits, vegetables, legumes, grains, nuts, and seeds. Proponents of the carnivore diet claim that it offers various benefits, but it is important to note that there is limited scientific evidence supporting these claims. Here are some of the purported advantages:
Weight Loss
The carnivore diet is promoted as an effective way to lose weight due to its high protein and low-carbohydrate content. Some studies have shown that high-protein diets can lead to greater weight loss compared to other dietary patterns. Additionally, the diet eliminates ultra-processed foods and added sugars, which are often implicated in weight gain. Participants in a 2021 study reported substantial reductions in their body mass index (BMI) after adopting the carnivore diet. However, it is important to note that this study has been met with skepticism, and experts advise interpreting its findings with caution.
Improved Blood Sugar Control
The carnivore diet is very low in carbohydrates, which are known to have the most significant impact on blood sugar levels. By eliminating carbs, the diet may help stabilize blood sugar spikes, particularly in individuals with diabetes. Some proponents claim that following the carnivore diet can lead to reduced HbA1c levels (a measure of average blood sugar levels over 90 days) and decreased reliance on diabetic medication. However, it is important to note that diabetes can also be effectively managed through less restrictive dietary approaches, such as plant-based diets or more inclusive low-carb diets.
Higher Testosterone Levels
Some advocates of the carnivore diet claim that it can increase testosterone levels in individuals. However, there is currently little to no scientific evidence to support this assertion.
Improved Cardiovascular Health
The elimination of highly processed carbohydrates and sugars in the carnivore diet may lead to improved cardiovascular health. Lowering carbohydrate intake can help reduce belly fat and improve blood pressure, both of which are beneficial for heart health. However, it is important to note that diets rich in plant-based foods have been consistently associated with a lower risk of heart disease. Additionally, the carnivore diet's high saturated fat content may raise concerns about increased LDL ("bad") cholesterol levels, a known risk factor for heart disease.
While proponents of the carnivore diet highlight these potential benefits, it is crucial to approach them with caution. The carnivore diet is a highly controversial topic, and more high-quality, controlled studies are needed to fully understand its effects on human health.
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What are the potential risks?
The carnivore diet is a highly restrictive diet that eliminates all plant-based foods and focuses solely on animal products, including meat, fish, poultry, eggs, and some dairy. While some people may experience weight loss and other perceived benefits, there are several potential risks and downsides associated with this diet.
Firstly, the carnivore diet lacks essential micronutrients, antioxidants, and fiber found in plant-based foods such as fruits, vegetables, whole grains, and legumes. Fiber is crucial for gut health and reducing the risk of colon cancer, and it also helps lower cholesterol and stabilize blood sugar levels. The exclusion of plant-based foods can lead to vitamin and mineral deficiencies, which can have negative consequences for overall health.
Secondly, the carnivore diet is high in saturated fat from animal sources, which can increase LDL ("bad") cholesterol levels. This is a concern shared by many experts, as elevated LDL cholesterol is a risk factor for heart disease. The very high protein intake associated with the carnivore diet can also put a strain on kidney function and may lead to impaired kidney function over time.
Additionally, the carnivore diet is not suitable for everyone. It is particularly ill-advised for children, pregnant or lactating women, and individuals with impaired kidney function. The restrictive nature of the diet may also trigger disordered eating behaviors or eating disorders, especially when certain foods are labeled as "good" or "bad."
Furthermore, a diet high in red and processed meats has been linked to an increased risk of cancer, including colon, rectal, and gastric cancer. While the evidence is mixed, with some studies showing a positive association and others finding no link, it is a concern that warrants further investigation.
Lastly, the carnivore diet may be challenging to sustain in the long term due to its restrictive nature. It eliminates many food groups that provide essential nutrients, and it may not be practical or appealing to some individuals over an extended period.
While some people may experience positive outcomes on the carnivore diet, it is important to approach it with caution and be aware of the potential risks outlined above. It is always advisable to consult with a healthcare professional or registered dietitian before making significant dietary changes.
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What do the critics say?
Critics of the carnivore diet point to a number of issues and risks associated with this way of eating.
Firstly, the carnivore diet is often criticised for being unbalanced and therefore unhealthy. The diet is extremely restrictive, eliminating all plant-based foods, including fruits, vegetables, legumes, grains, nuts, and seeds. This means that those following the diet are likely to be missing out on essential micronutrients and antioxidants that are found in plant-based foods. For example, the diet is low in vitamin C and folate and has no fibre, which is essential for gut health and function and is associated with a lower risk of heart disease, bowel cancer, and type-2 diabetes.
Secondly, critics argue that the carnivore diet is unsuitable for certain groups of people, including children, pregnant or lactating women, and those with impaired kidney function. The very high protein intake associated with the diet can also lead to impaired kidney function, and the high levels of saturated fat in animal products can increase the risk of gout, kidney stones, and osteoporosis.
The carnivore diet is also criticised for being difficult to maintain and for lacking robust evidence to support its purported benefits. While some proponents of the diet claim that it can aid weight loss, improve mood, and regulate blood sugar, there is currently no research to back up these claims. In fact, one dietitian has called the diet a "fad", arguing that humans are omnivores and that we need a variety of nutrients from both animal- and plant-based foods.
Finally, critics point out that the carnivore diet can be dangerous due to its restrictive nature. Labelling foods as "good" or "bad" can lead to disordered eating behaviours and full-blown eating disorders. There is also a risk that those following the diet will experience nutritional deficiencies, and it may be difficult to get all the necessary nutrients from meat and animal products alone.
While some studies have suggested that the carnivore diet can have health benefits, particularly for those with diabetes, experts believe that these findings need to be interpreted with caution and that more high-quality research is needed.
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What are the alternatives?
The carnivore diet is a restrictive eating pattern that involves consuming only animal products, including meat, fish, and other seafood, as well as eggs and certain dairy products. Those who follow this diet eliminate all plant-based foods, including fruits, vegetables, grains, legumes, and nuts. For those who do not wish to adopt such a restrictive diet or who are looking for alternative dietary approaches, there are several options available:
Ketogenic Diet: The ketogenic (keto) diet is a high-fat, adequate-protein, low-carbohydrate diet. This diet aims to force the body into a state of ketosis, where it becomes efficient at burning fat for energy instead of glucose. While not exclusively carnivore, the keto diet often includes a good amount of meat and animal products. However, it also allows for the inclusion of low-carb vegetables, nuts, and some fruits, providing more variety and a potential boost in micronutrients.
Paleo Diet: The Paleo diet, short for Paleolithic diet, is based on the presumed ancient diet of wild plants and animals that our hunter-gatherer ancestors allegedly consumed during the Paleolithic era. This diet includes lean meats, fish, eggs, tree nuts, seeds, fruits, and vegetables, while excluding grains, legumes, dairy, and processed foods. The Paleo diet is less restrictive than the carnivore diet and offers a more balanced approach, promoting the consumption of nutrient-dense whole foods.
Primal Diet: The Primal diet is similar to the Paleo diet but with a few key differences. It emphasizes consuming unprocessed, whole foods that our primal ancestors allegedly had access to. This includes meat, fish, eggs, vegetables, fruits, nuts, and seeds. Full-fat dairy and saturated fats, such as butter, are also included. The primal diet encourages the consumption of pasture-raised and wild-caught animal products and suggests limiting processed foods, sugar, and grains.
Whole30 Diet: The Whole30 diet is a 30-day elimination diet that aims to reset your eating habits and identify any food sensitivities. It involves eliminating certain food groups, including sugar, alcohol, grains, legumes, dairy, and processed foods, for a period of 30 days. The focus is on consuming whole, unprocessed foods, including meat, seafood, eggs, vegetables, fruits, and natural fats. After the 30 days, you gradually reintroduce the eliminated foods and assess their impact on your body.
Plant-Based Diets: In contrast to the carnivore diet, plant-based diets emphasize consuming primarily or exclusively plant-derived foods. This includes a wide range of approaches, from veganism (excluding all animal products) to vegetarianism (excluding meat but potentially including eggs and dairy) to plant-forward diets that simply encourage a higher intake of plant-based foods without completely eliminating animal products. Plant-based diets are often associated with improved gut health, reduced risk of chronic diseases, and a lower environmental impact.
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Frequently asked questions
The carnivore diet is a restrictive diet that consists of eating only meat, fish, and other animal foods like eggs and some dairy products. It is sometimes referred to as the "'zero carb' diet.
The carnivore diet excludes all plant-based foods, including fruits, vegetables, legumes, grains, nuts, and seeds.
Proponents of the carnivore diet claim that it can aid weight loss, improve mood, regulate blood sugar, and treat various health issues such as depression, anxiety, arthritis, and diabetes.
The carnivore diet is criticised for being potentially dangerous to health. It is associated with an increased risk of colon cancer, gout, kidney stones, and osteoporosis. It is also high in saturated fat, which can lead to heart disease and other health issues. The diet may also be lacking in essential nutrients such as fibre, vitamin C, and antioxidants.
