What it is, Benefits, and Disadvantages

Lions, tigers, bears, and … you? The list of carnivorous animals is long, and our sharp canine teeth and primitive butchering tools show that humans have eaten meat for thousands of years. Meat provides your body with protein and ample micronutrients such as iron, zinc, and vitamin B12. For centuries, it has been a mainstay at mealtimes in many cultures.

Given the nutritional value of meat—and perhaps as a reaction against today’s emphasis on plant-based food—it’s no surprise that some people are now turning to a carnivore diet. This eating plan is exactly what it sounds like.

Although there are no gold standard parameters around, meat-eaters tend to focus solely on animal foods, explains Julie Pace, RDN, registered dietitian and owner of Core Nutrition Health and Wellness. “The carnivore diet only includes animal products such as meat, fish, eggs, and some dairy and excludes all fruits, vegetables, and grains. It’s high in protein and fat, with no carbohydrates.”

While eating this way may have short-term benefits like weight loss — and it may sound like a badass to eat nothing but meat — experts say it’s a meatin-a-pan at all most people should not try. Here’s why.

This is what the carnivore diet is all about

Again, a carnivore’s diet involves a steady stream of animal foods, hence its nickname, the “no-carb diet”. All meats are allowed, including beef, pork, lamb, poultry and organ meats, as are all seafood and eggs.

A smattering of dairy products like milk, cheese, and yogurt, too, is usually allowed. What won’t you eat? Grains, fruits, veggies, or sweets. Most fans say alcohol is also off the table. In other words, it’s a limited (and very meaty) menu.

Because of its emphasis on animal products, which often require a certain internal temperature to be eaten safely, a carnivore diet also involves a lot of home cooking. You could scramble some eggs for breakfast, fry up a salmon fillet at lunch, and roast herb-crusted pork for dinner. If you follow the diet, be ready to spend time in the kitchen.

How it compares to Other Low Carb Diets

So … is the carnivore diet an “ancient” eating plan, as some proponents say – or is it just the latest take on the low-carb trend? It could be a bit of both.

“The carnivore diet is a variation on the keto diet,” says Anne Danahy, MS, RDN, registered dietitian and owner of Craving Something Healthy. “However, it is much more restrictive than a keto, low-carb or Atkins diet because it only contains meat, poultry, fish/seafood, animal products such as eggs, and small amounts of high-fat dairy foods such as cream and butter. ”

According to Danahy, the extreme restriction of the carnivore diet means it is not as accessible or adaptable as many other low-carb options. “With the other diets (low carb, keto, Atkins), there is room for low carb plant foods like berries, leafy greens, nuts and seeds, making those dietary patterns easier to follow, tastier and healthier because of plants. foods have essential nutrients that animal foods lack.”

Potential Short-Term Benefits of a Carnivore Diet

If you believe what you see on Tiktok, you might be convinced that a carnivore diet can nourish your blood sugar, balance your hormones, and trim you down for swimsuit season. But, according to experts and current research, any benefits from eating all animal products are likely to be modest and short-lived.

Take blood sugar, for example. Some research shows that low-carb diets are associated with better blood sugar control. However, the American Heart Association reports that while a low-carb diet that includes plenty of plant foods may lower blood sugar, a low-carb diet focused on animal foods is associated with an increased risk of type 2 diabetes.

Regarding weight loss, a 2021 study of more than 2,000 people on a carnivore diet found that most were satisfied with its weight-reduction effects. However, the authors noted that more research is needed on its long-term weight loss potential. It is also unclear whether weight loss is caused by low-carb, high-protein carnivore diets or whether people consume fewer calories due to restricting so many foods.

“In the short term, a carnivore diet may lead to rapid weight loss and better blood sugar control for some people,” says Pace. “However, these benefits are often temporary.” After all, it’s not easy to eat meat (and nothing but) at every meal. Many people are of the opinion that the monotony is not sustainable.

The (many) disadvantages of a carnivore diet

Apart from being tired of surfing and repeating the turf, you may have other more serious disadvantages of a carnivore diet. One major concern is nutritional deficiencies.

When plants are removed from your diet, you miss out on important antioxidants that help maintain a healthy immune system and suppress inflammation, says Pace. And another key nutrient you’ll fall ill with? Fiber. For reference, women need 25 grams of fiber daily, and men 38 grams. As little as 0 grams could be provided in a true carnivore diet.

“The carnivore diet is very void of fiber, which negatively affects your gut,” says Danahy. “Not only are you more likely to be constipated, but low-fiber and high-meat diets are also associated with a higher risk of colorectal cancer.”

Meanwhile, carbs are the body’s preferred source of energy. Mental fog and fatigue can take them out of your nutritional equation. Older research found that when people completely restricted their carbohydrate intake, they did worse on memory-based tests.

In the long term, a carnivore diet may have a negative impact on your heart health. “I would worry about increased cholesterol levels and inflammation,” says Danahy. The high fat, salt, and cholesterol content of meat and other animal products may raise blood pressure and increase the risk of heart disease, says Pace.

A carnivore diet isn’t the same as putting your teeth in for better health, says Danahy. “This is just another ultra-restrictive fad diet that is not based on scientific evidence and may be harmful in the long run.” If you want to go low-carb, consider a more balanced approach that allows for some other nutrient-dense foods. .