What is the “carnivore” diet?
The “carnivore” diet is an emerging trend that encourages the consumption of animal-based
foods that includes meat, poultry, eggs, dairy, and restriction of carbohydrates. The diet
suggests an almost 100% restriction on fruits, vegetables, and other forms of carbohydrates
such as rice, pasta, and bread. There is no limit on the amount of fat that is consumed if it
comes from an animal source. The purpose of this diet is to rely on burning fat for energy rather
than relying on carbohydrates, which could potentially have some benefits. It is similar to the
ketogenic diet, which calls for a high-fat, adequate-protein, and very-low carbohydrate diet.
What are the benefits?
Shawn Baker, who proposed the carnivore diet, suggests that the diet may have benefits for
individuals with obesity, diabetes, anxiety, and depression. Jordan Peterson, a psychologist,
shared that his daughter had arthritis, eczema, psoriasis, and bipolar disorder, all of which were
able to be relieved by following the carnivore diet.
According to a self-reported survey study, individuals have experienced a reduction in BMI and
an improvement in physical and mental health. However, self-reported studies may not be
entirely accurate, as individuals may overestimate or underestimate the results that they have
observed.
What does the current research say?
Currently, there is very limited research on the carnivore diet and its long-term effects on the
body. One study found that two individuals who followed the carnivore diet for a year had
elevated LDL-C levels of 270 and 300 mg/dL, respectively. LDL-C is a form of “bad” cholesterol
that can build up in the bloodstream and form plaques, which can lead to heart attack and
stroke.
While there is no definitive research on the carnivore diet, there is some research being done on
the connection between carbohydrate consumption and inflammation. Currently, it is proposed
that high-glycemic index foods, such as potatoes, white rice, and cereal, are more likely to result
in inflammation compared to low-glycemic foods, such as brown rice, broccoli, and apples.
Consequences of carnivore/high protein diet
Individuals who follow the carnivore diet may develop deficiencies in vitamins and minerals that
are found in fruits and vegetables, such as Vitamin C. These individuals will not receive
adequate fiber, which may result in constipation. Additionally, individuals who consume a diet
high in animal-based protein and fats without incorporating fruits and vegetables may be at a
higher risk for developing heart disease and stroke. Finally, while all of our other organs can use fat and protein to make energy, carbohydrates are the ONLY source of energy that the brain is capable of utilizing. As a result, prolonged severe carbohydrate restrictions can lead to brain fog, memory loss, and cognitive decline.
Summary
Currently, there is not sufficient evidence to support the recommendation of the carnivore diet
for individuals who wish to lose weight or cure depression, anxiety, diabetes, arthritis, eczema,
or psoriasis. Future research is needed to understand the long-term effects of the carnivore diet.
It is recommended to consume a balanced plate according to MyPlate guidelines, which
indicates that half of the plate consists of non-starchy vegetables, one-quarter
starch/carbohydrates, and another quarter of protein. Additionally, individuals may be prescribed
a caloric deficit diet in conjunction with an increase in physical activity- however, these
recommendations are highly individualized and should be made by a physician or registered
dietitian nutritionist. Please consult with a health professional before making adjustments to your
lifestyle.