[vc_row][vc_column][vc_column_text]A carnivore is a person or animal whose primary nutrition is derived from meat. A diet that is comprised of only animal sources is known as the carnivore diet. Before embarking on a carnivore diet, let us do the leg work by answering these 6 questions.
1. What is the Carnivore Diet?
The carnivore diet is a no-carbohydrate, high-protein meal plan. Animal products are the primary focus eliminating foods such as fruits, vegetables, whole grains, seeds, nuts and legumes.
The carnivore diet resembles the
ketogenic (keto) diet that is typically high in fat, moderate amounts of protein and very low in carbohydrates. The difference between a ketogenic diet and the carnivore diet is that the ketogenic diet typically includes around 20-50 grams of carbohydrate and the carnivore diet strives for zero. The main source of energy on the carnivore diet is fat.
Some choose to follow a modified carnivore diet which incorporates tiny amounts of carbohydrates from dairy products or low-carb vegetables, such as bell peppers, cucumbers and spinach.
2. What Does a Carnivore Diet Involve?
This diet involves removing all plant originated foods from the kitchen and replacing them with only meats and animal-based foods:
- All meats such as beef, pork, bison, lamb, elk, venison and more
- Full-fat dairy products like milk, cheese, yogurt, butter, heavy cream, egg and more
- All seafood, for example, fish, shrimp, lobster, salmon, sardines, crab, etc.
- All poultry including turkey, duck, chicken, quail, pheasant, etc.
- Organ meats such as heart, liver, tongue, kidney and brain
- Other animal products include bone broth, bone marrow and lard.
To make the meal more flavorful, butter,
ghee, salt, pepper,
herbs and spices are allowed. To wash the meal down, water is the desired beverage. Some people include
tea and
coffee.
3. Is a Carnivore Diet Safe?
The carnivore diet solely relies on meat and animal foods for nutrition, making this diet very restrictive. When following a restrictive diet, there is concern that the diet will lack key nutrients. Always check with your healthcare provider before starting any new diet.
A balanced diet includes a wide array of nutritious foods from all 5 food groups: fruits, vegetables, lean proteins, whole grains and dairy. When targeting one food group, variety disappears and essential plant-based nutrients such as fiber, phytonutrients, antioxidants, minerals, vitamins and micronutrients are lacking,
Other areas of potential concern include limited information on calorie recommendations and higher intakes of saturated fats.
4. What are the Benefits of a Carnivore Diet?
The scientific research is limited on the effects the carnivore diet may have on the body long-term, but some have shown benefits.
- One study reports that 2,029 people following a meat only diet over 6 months experienced little signs of nutritional deficiencies, positive health outcomes, acceptable social support and felt very fulfilled. The participants with diabetes reported higher weight loss than other respondents, lower usage of diabetes medication (insulin and orally) and decreased HbA1c.
- Other clinical trials have indicated that a high protein diet aids in weight loss, prevents weight regain, reduces blood triglycerides and blood pressure while it safeguards lean body mass. Factors contributing to these results include protein's ability to increase fullness and energy expenditure.
- More studies are needed to determine the long-term effects of the carnivore diet.
5. What are the Drawbacks of the Carnivore Diet?
Any diet that eliminates many of the food groups is likely to have some drawbacks. Here are some that a person might encounter on the carnivore diet.
- Carnivore diets have the potential to be high in saturated fats. Saturated fat can raise LDL (bad) cholesterol. Many studies backup this claim which can lead to cardiovascular disease.
- Fiber is essential to promote good gut health. A lack of fiber-rich plant foods like fruits, vegetables, legumes and whole grains can lead to digestive issues.
- Consuming an all meat-based diet and no plant-based foods is restrictive. The elimination of fruits and vegetables could lead to nutrient deficiencies including vitamin A, C, potassium and folate.
- The carnivore diet can be used as an elimination diet, with foods reintroduced gradually. However, its limited food choices make it unsustainable long-term, and health improvements may reverse once carbohydrates are reintroduced. Consult a dietitian for personalized guidance.
6. Who Should Avoid the Carnivore Diet?
This diet is not for everyone. The following people should avoid this diet:
- Pregnant women could experience a higher risk of birth defects due to the lack of folate in the diet.
- A high protein diet could cause adverse distress on the kidneys for a person with kidney disease.
- These dietary restrictions can make it an unhealthy choice for individuals with a history of eating disorders.
There is limited research available to validate the health benefits promoted for the carnivore diet. The long-term health implications raise concerns. If considering this diet, carefully weigh the potential pros and cons. This may be a potential short-term option but a nutritious balanced diet with a variety of foods is more beneficial and sustainable for a person’s health needs Make more nutritious choices by selecting low-fat milk-based foods and lean protein versions to reduce saturated fat. For meats, use fat reduction cooking methods such as baking, roasting, and grilling.
If you have questions regarding the carnivore or any other diet, schedule a virtual nutrition counseling appointment with a registered dietitian, our
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