Jeffrey Salazar
The carnivore diet is a highly restrictive diet that consists of eating only animal products, including meat, fish, eggs, and some low-lactose dairy products. It excludes all other foods, such as fruits, vegetables, legumes, grains, nuts, and seeds. The diet is based on the controversial belief that human ancestral populations consumed mostly meat and fish, and that high-carb diets are responsible for today's chronic diseases. While some proponents claim that the carnivore diet offers various health benefits, such as weight loss, higher testosterone levels, and improved mood, there is limited scientific evidence to support these claims. Critics argue that the diet is unbalanced and may lead to nutritional deficiencies, increased risk of certain diseases, and other potential health issues.
| Characteristics | Values |
|---|---|
| Food groups allowed | Meat, poultry, fish, eggs, seafood, some dairy products, and water |
| Food groups excluded | Vegetables, fruits, grains, legumes, seeds, and nuts |
| Type of diet | High-protein, low-carb, ketogenic or "keto" |
| Weight loss | Some studies suggest that high-protein and low-carb diets can promote weight loss |
| Health benefits | Anecdotal evidence suggests improved skin, fewer migraines, no body odour, and weight loss. However, there is no clinical evidence that the carnivore diet provides any health benefits. |
| Health risks | Lack of essential micronutrients, antioxidants, fibre, vitamin C, and folate. Increased risk of constipation, colon cancer, gout, kidney stones, osteoporosis, impaired kidney function, and cardiovascular disease. |
| Criticism | Dietitians and physicians criticise the diet as an extreme fad diet that is potentially dangerous to health. |
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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 sometimes referred to as the "'zero-carb' diet. The diet includes meat, poultry, fish, eggs, and some dairy products. Some proponents of the diet recommend limiting dairy intake to low-lactose foods such as butter and hard cheeses. All other foods are excluded, including fruits, vegetables, legumes, grains, nuts, and seeds.
Meat is the primary component of the carnivore diet, with beef, pork, lamb, chicken, and turkey being commonly consumed. Organ meats, such as liver and kidney, are also allowed. Seafood is another important part of the diet, with oily fish and white fish being recommended. In addition to whole foods, animal fats such as butter and ghee are also included.
Some followers of the carnivore diet may also consume eggs, although there is some debate within the community about whether they are strictly allowed. Eggs are a good source of protein and can provide variety to the diet. However, some people choose to avoid them due to concerns about the potential negative impact on cholesterol levels.
Dairy products are another area of flexibility within the carnivore diet. While all forms of dairy are technically allowed, some proponents recommend limiting intake to low-lactose options. This includes hard cheeses, which have lower levels of lactose than soft cheeses, as well as butter and cream. Full-fat dairy products, such as whole milk and yoghurt, are also consumed by some followers of the diet.
Water is the only recommended beverage on the carnivore diet. However, some people may also choose to drink coffee and tea, as long as they are unsweetened. Alcohol is generally not recommended, as it is not considered essential for the diet and may hinder progress.
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What are the claimed benefits?
The carnivore diet is a highly restrictive diet that consists of eating only animal products, including meat, fish, eggs, and some dairy products. It is a type of ketogenic ("keto") diet, which involves cutting out carbohydrates so that the body burns fat for energy, a state known as ketosis.
The carnivore diet is often taken up after trying other high-protein diets like the paleo or keto diets. It is promoted by some as a cure-all for various health issues, but there is little to no scientific evidence to support these claims.
The carnivore diet has gained popularity due to its promise of various health benefits, including:
- Weight loss: The high protein and low-carb content of the carnivore diet is said to promote weight loss. Some studies have shown that high-protein diets can lead to greater weight loss compared to standard diets. The high protein intake may also increase metabolic rate, helping to burn more calories.
- Reduced blood sugar: Some people with diabetes who followed the carnivore diet reported reduced HBa1c (average blood sugar levels over 90 days) and reduced use of diabetic medication.
- Improved skin: Some followers of the diet claim that it has given them clearer skin.
- Fewer migraines: Some people claim to experience fewer migraines while on the carnivore diet.
- No body odour: Some followers of the diet claim that they no longer have body odour.
- Higher testosterone: Some proponents of the diet claim that it increases testosterone levels.
- Improved mood: The diet is said to improve mood and help with issues like depression and anxiety.
- Elimination of unhealthy carbs: The carnivore diet eliminates highly processed carbohydrates and sugars, which are high in calories and can be detrimental to health.
- Blood sugar regulation: It is claimed that the carnivore diet can help regulate blood sugar levels.
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What are the risks?
The carnivore diet is a restrictive eating plan that involves consuming only animal products and a few other items. It is sometimes referred to as the "zero carb" diet because it advises the consumption of meat, poultry, eggs, seafood, fish, some dairy products, and water, while excluding all vegetables, fruits, grains, legumes, seeds, and nuts.
This diet is considered risky due to its restrictive nature, which excludes many health-promoting foods, primarily plant-based. Here are the specific risks associated with the carnivore diet:
Nutritional deficiencies
The exclusion of plant-based foods means that followers of the carnivore diet may experience vitamin and mineral deficiencies. Specifically, they may run low on certain nutrients abundant in plants, like vitamin C and vitamin E. Fibre, which is essential for gut health and is associated with a lower risk of heart disease, bowel cancer, and type 2 diabetes, is also lacking in this diet.
Increased risk of certain cancers
A diet high in red and processed meats has been linked to an increased risk of colon, rectal, and gastric cancer.
Saturated fats
The carnivore diet is high in animal fat, which is mostly saturated fat. This type of fat is considered the unhealthiest as it raises levels of LDL (bad) cholesterol.
Kidney-related issues
The very high protein intake associated with the carnivore diet can lead to impaired kidney function. Additionally, all keto diets, including the carnivore diet, are associated with an increased risk of kidney stones, gout, and osteoporosis.
Eating disorders
Extreme restriction or labelling foods as "good" or "bad" can trigger disordered eating behaviours or full-blown eating disorders.
Sustainability
The carnivore diet is highly restrictive and may be difficult to sustain long-term.
Lack of robust evidence
There is a lack of robust evidence supporting the health benefits of the carnivore diet, and it contradicts most people's understanding of a healthy, balanced diet.
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What are the alternatives?
The carnivore diet is a restrictive diet that eliminates all plant-based foods and focuses on animal-based foods, including meat, fish, eggs, and some dairy. It is considered extreme and may not be suitable for everyone due to its lack of certain essential nutrients and potential health risks. Here are some alternative diets that offer a more balanced approach:
- Paleo diet: Also known as the "caveman" diet, this diet focuses on fresh fruits, vegetables, grass-fed meats, and wild seafood while eliminating added sugars, grains, dairy, and legumes. It is less restrictive than the carnivore diet and includes a variety of food groups.
- Ketogenic diet: The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. While it shares some similarities with the carnivore diet, the keto diet includes a wider variety of food groups and emphasizes the intake of healthier mono- and polyunsaturated fats. However, it still has potential long-term health risks, including increased LDL cholesterol levels.
- Modified Carnivore Diet: This is a more balanced and flexible version of the standard carnivore diet. It includes lean proteins, such as skinless poultry, fatty fish like salmon, and lean ground turkey. By including a variety of meat options, this modified version aims to keep saturated fat intake within reasonable limits. It also allows for some plant-based foods, providing a broader spectrum of vitamins and minerals.
- Anti-inflammatory diet: This diet focuses on decreasing gut inflammation by eliminating or reducing alcohol, added sugars, saturated fats, ultra-processed foods, and any foods that an individual is allergic or sensitive to. It also includes fruits, vegetables, and healthy fats, providing a more well-rounded approach to nutrition.
- Balanced and sustainable strategies: Instead of restrictive diets, it is recommended to focus on balance, sustainability, and flexibility. This means including a variety of food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. This approach ensures that the body receives all the necessary nutrients, promotes long-term health, and can be adapted to individual needs and preferences.
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What do the critics say?
Critics of the carnivore diet point to the lack of scientific evidence supporting its purported benefits. They argue that it is an extremely restrictive and likely unhealthy diet in the long term. The carnivore diet eliminates all foods except meat and animal products, leading to a deficiency in essential vitamins, fibre, and antioxidants found in plant-based foods.
One of the main concerns with the carnivore diet is the high consumption of animal fat, which is mostly saturated fat. This type of fat is associated with increased levels of LDL (bad) cholesterol, posing risks of kidney stones, gout, and osteoporosis. The very high protein intake can also lead to impaired kidney function. Critics also highlight the lack of guidance provided by the diet regarding calorie intake, serving sizes, and meal frequency, which may lead to disordered eating behaviours.
The carnivore diet contradicts the widely accepted principles of a healthy, balanced diet, which typically includes a variety of food groups, including protein, fat, and carbohydrates. It also goes against the current healthy eating messages, such as 'eat more fruit and vegetables', 'focus on a plant-based diet', and 'limit red meat consumption'.
Some critics argue that the carnivore diet is unsuitable for certain groups, including children, pregnant or lactating women, and those with impaired kidney function. They also point out that the diet's proponents, such as Paul Saladino, Anthony Chafee, and Shawn Baker, are not specialists in nutrition, and their claims are not supported by controlled studies.
While some followers of the diet report benefits such as weight loss, reduced blood sugar levels, and improved mood, critics argue that these claims are anecdotal and lack scientific backing. They emphasize that there are healthier ways to achieve weight loss and regulate blood sugar than adopting an extremely restrictive diet like the carnivore diet.
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Frequently asked questions
The carnivore diet is a restrictive diet that consists of only animal products and a few other items. It is sometimes referred to as the \"zero carb\" diet.
The carnivore diet includes meat, fish, eggs, animal fats, and small amounts of low-lactose dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.
There is little to no evidence that the carnivore diet provides any health benefits. However, advocates of the diet claim that it can aid weight loss, improve mood, regulate blood sugar, and treat various other health issues.
The carnivore diet is considered unbalanced and likely unhealthy in the long term. It is associated with an increased risk of colon cancer, gout, kidney stones, osteoporosis, and impaired kidney function. The diet is also low in certain nutrients, such as vitamin C, folate, and fiber.
