Carnivore diet

I am increasingly facing questions about the Carnivore diet: is it safe? Can it help you lose weight? How sustainable is it?

These questions are reasonable because the Carnivore diet is one of the most controversial diets of our time.

Its proponents believe that the diet can improve health, reduce inflammation and help to lose weight.

On the other hand, critics of the diet, highlight the potential risks, such as insufficient nutrient intake and long-term health problems.

In this article, we will try to understand, based on scientific studies and my own experience, which of the above is true and which is not.

What is the Carnivore diet?

The carnivore diet is a high-protein diet that excludes virtually all carbohydrates.

It is similar to the ketogenic (keto), Atkins and Paleo diets.

But.

Keto, Atkins and Paleo diets only limit the amount of carbohydrates you eat, whereas the Carnivore diet excludes them completely.

The carnivore diet excludes all carbohydrates and whole food groups including fruit, vegetables, cereals, nuts and seeds, and legumes.

In other words, Carnivore dieters eat only meat, poultry, eggs, seafood, fish, some dairy products and water.

And.

Exclude all vegetables, fruits, cereals, legumes, seeds and nuts from their diet. This is why this diet is sometimes called the “zero-carb” diet.

History of the Carnivore diet

The idea of a carbohydrate-free diet is not new.

Scottish military surgeon John Rollo M.D. was the first to recommend a low-carbohydrate diet as a treatment for diabetes.

In 1856, the German writer Bernard Moncrieff described it in his book “Philosophy of the Stomach“.

In its current form, the Carnivore Diet gained popularity thanks to American doctor Shawn Baker, who actively promoted this way of eating and published the book “The Carnivore Diet” in 2019. It should be noted here, that Shawn Baker completely ignored the negative experiences and the basic principles of healthy eating, focusing only on the positive results (he lost his medical licence in 2017 for incompetence).

How does the carnivore diet work?

Under normal conditions, carbohydrates are the body’s main source of energy. When carbs are ingested, the body converts them into sugar (glucose) and uses them for energy. Additional glucose is stored in the muscles and liver. Glucose that is not used is then converted by the body into fat.

If we don’t eat carbohydrates, the body enters a metabolic state called ketosis and starts using fat for energy. Read more about this process HERE.

Can the Carnivore diet help you lose weight?

Yes, it can.

Protein contributes to a longer feeling of satiety so you eat less.

And.

If you cut out carbs completely and put your body into ketosis – the “burning” of fat can become faster.

You are more likely to lose weight.

But.

At what cost?

I think it’s easier to lose weight by maintaining a moderate calorie deficit, eating a balanced diet and not risking your health. I slim like this every year in preparation for fitness competitions – now for more than the 20th time 😊.

Health effects of the Carnivore diet

The health effects of the Carnivore diet are highly controversial.

Proponents of the Carnivore diet claim that reducing carbohydrates speeds up fat burning and improves blood sugar control in people with type 2 diabetes.

And.

Because you’re giving up inflammatory foods like sugary drinks, French fries, pies, etc., this diet also helps reduce inflammation (although studies suggest that for example, red meat contributes to inflammatory processes).

On the other hand.

Dietitians point out that:

• The Carnivore diet is too restrictive because it excludes whole food groups. As a result, the minerals, vitamins, antioxidants, probiotics… contained in plant foods are not absorbed, which means a high risk of nutrient deficiencies and, consequently, of various well-being and health problems.
• The meat contains no fibre, which means a high risk of constipation and a lack of nutrition for the beneficial intestinal microflora.
• Animal fats are predominantly saturated fats, the unhealthiest type of fat, as they raise LDL (bad) cholesterol
• Keto diets, and in particular the Carnivore diet, are associated with an increased risk of kidney stones, gout and osteoporosis.
• That very high protein intake can cause kidney problems.

Carnivore diet rules

Allowed products

The diet is based exclusively on products of animal origin:

• Meat: beef, pork, lamb, game and organ meats (liver, heart, kidney).
• Poultry: chicken, turkey, duck and other poultry meat.
• Fish and seafood: salmon, sardines, mackerel, crab, shrimp and other fish and crustaceans.
• Eggs: eggs of any bird.
• Animal fats: lard, bone marrow and butter.
• Low-lactose dairy products: hard cheeses and cream (in small quantities).

Products to be excluded from the diet

The diet strictly excludes all plant-based foods and most industrially processed products:

• Fruit and vegetables.
• Cereals and legumes.
• Nuts and seeds.
• Vegetable oils.
• Industrially processed foods and additives.
• Sugar and sweeteners.
• Alcohol.

Additional conditions

• Transitional period: phase out all plant-based foods within a few weeks.
• To meet daily energy needs, give preference to fatty meats.
• Include organ meats regularly in your diet to improve vitamin intake.
• Drink water and bone broth. Avoid herbal drinks such as coffee and tea.
• Eat as often as you like – there are no strict rules about the timing or frequency of meals.
• Some versions of the diet allow salt, pepper and carbohydrate-free seasonings, but stricter approaches exclude all additives.
• Use animal fats such as butter or lard for cooking.

Carnivore diet meal plan for a week

Example of a 7-day Carnivore diet meal plan (portion sizes not specified).

Key takeaways

As you can see, the Carnivore diet is very restrictive. I like both meat and fish and I really enjoy shrimp, and all these products are very nutritious.

But.

Neither meat nor seafood contains all the micro and macronutrients we need.

And.

I couldn’t eat only meat and seafood -😊.

The Carnivore diet is one of the newest and most extreme low-carb fad diets.

Why has it become popular?

I think overweight people like to hear good news about their bad habits.

And.

After all, maintaining an unhealthy American standard diet is also more enjoyable and much easier than thinking about what and how much to put in your mouth -😊.

Most of the claims made by the carnivore diet advocates are based on anecdotal evidence and limited research (e.g.: internet surveys, very strange animal studies, etc.).

More specifically, they are based almost entirely on a research method called nutritional epidemiology – just untested theories, basically guesses that have never been tested in clinical trials.

At the same time.

Undoubtedly – some people have lost weight and improved their health by following the carnivore diet.

But.

We do not know whether this effect is due to the Carnivore diet per se or to other conditions resulting from the change in diet, like giving up sweetened drinks, packet juices and industrially ultra-processed foods.

In addition, each person reacts differently to the diet.

Consult your doctor before starting a new diet, especially one that excludes whole food groups.

Eat deliciously, eat balanced, exercise, and be healthy!