What is it, advantages and disadvantages

Lions, tigers, bears and… you? The list of carnivorous animals is long, and our sharp canine teeth and primitive butchering tools prove that humans have been eating meat for thousands of years. Meat provides your body with protein and plenty of micronutrients such as iron, zinc and vitamin B12. It has been the cornerstone of meals in many cultures for centuries.

Because of meat’s nutritional value – and perhaps as a backlash against today’s emphasis on plant-based diets – it’s no wonder some people are now switching to a carnivorous diet. This diet plan is exactly what it sounds like.

Although there are no gold standard parameters for this, carnivores generally focus exclusively on animal foods, explains Julie Pace, RDN, registered dietitian and owner of Core Nutrition Health and Wellness. “The carnivore diet includes only animal products such as meat, fish, eggs and some dairy products and excludes all fruits, vegetables and grains. It is high in protein and fat and contains no carbohydrates.”

While such a diet could have short-term benefits such as weight loss – and eating only meat might sound a bit crass – experts say it’s a problem Meat-A fad that most people shouldn’t try. Here’s why.

This includes the carnivore diet

Again, a carnivore diet involves a steady intake of animal foods, hence the nickname “carb-free diet.” All meats, including beef, pork, lamb, poultry and offal, are permitted, as are all seafood and eggs.

A little dairy products like milk, cheese and yogurt are usually allowed too. What won’t you eat? Grains, fruits, vegetables or sweets. Alcohol is also off the table, say most supporters. In other words, it’s a limited (and very meaty) menu.

Due to the emphasis on animal products, which often require a certain internal temperature to be safely consumed, a carnivore diet also requires quite a bit of cooking at home. You can make scrambled eggs for breakfast, pan-fry a salmon fillet for lunch, and fry an herb-crusted pork tenderloin for dinner. If you’re on the diet, be prepared to spend time in the kitchen.

Comparison with other low-carb diets

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

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

According to Danahy, the carnivore diet’s extreme restriction means it’s not as accessible or modifiable as many other low-carb options. “In the other diets (Low Carb, Keto, Atkins), there is some room for low-carb plant foods such as berries, leafy greens, nuts and seeds, making these dietary patterns easier to follow, tastier and healthier because they contain plant-based foods essential nutrients that animal foods lack.”

Possible short-term benefits of a carnivore diet

If you believe what you see on Tiktok, you might be convinced that a carnivore diet can stabilize your blood sugar, balance your hormones, and get you ready for swimsuit season. However, according to experts and current research, the benefits of consuming all animal products are likely to be modest and short-term.

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

When it comes to weight loss, a 2021 study of over 2,000 people on a carnivorous diet found that most were satisfied with the weight-loss effects. However, the authors noted that further research into long-term weight loss potential is needed. It’s also unclear whether low-carb, high-protein carnivore diets lead to weight loss or whether people eat fewer calories due to restricting so many foods.

“In the short term, the carnivore diet can lead to rapid weight loss and better blood sugar control in some people,” says Pace. “However, these benefits are often only temporary.” After all, it’s not easy to eat meat (and nothing else) for every meal. Many people find the monotony unbearable.

The (many) disadvantages of a carnivore diet

Aside from constantly getting tired of surfing and racing, there can also be other, more serious downsides to a carnivore diet. Nutrient deficiencies are a major problem.

When you cut plants out of your diet, you’re missing out on important antioxidants that help maintain a healthy immune system and fight inflammation, says Pace. And another important nutrient you’ll be woefully lacking? Fiber. For reference, women need 25 grams of fiber daily and men need 38 grams. A true carnivore diet might only provide 0 grams.

“The carnivore diet is obviously devoid of fiber, which has a negative impact on the gut,” says Danahy. “Not only are you more likely to suffer from constipation, but a diet low in fiber and high in meat is associated with a higher risk of colorectal cancer.”

Carbohydrates are now the body’s preferred source of energy. Cutting them out of your diet can cause mental fogginess and fatigue. Older research found that people performed worse on memory tests when they completely restricted their carbohydrate intake.

In the long term, a carnivorous diet could have a negative impact on heart health. “I would be concerned about elevated cholesterol and inflammation,” says Danahy. The high fat, salt and cholesterol content of meat and other animal products can also raise blood pressure and increase the risk of heart disease, according to Pace.

According to Danahy, a carnivorous diet is not a diet you can adopt for better health. “This is just another extremely restrictive fad diet that is not based on science and can be harmful in the long run.” If you want to switch to a low-carb diet, consider a more balanced approach that allows for other nutrient-dense foods.