Weight loss. Better insulin sensitivity. You might have heard about these carnivore diet benefits.
But what is the carnivore diet?
The carnivore diet is an incredibly restrictive dietary pattern that entails consuming only animal-based foods (think meat, poultry, eggs, fish, seafood, and some dairy) while completely eliminating all plant-based foods (i.e., fruits, vegetables, grains, legumes, seeds, and nuts). Also referred to as “zero-carb” or “meat-only,” this diet is considered the most extreme form of ketogenic-like diets because the intake of carbohydrates is near zero.
Potential Carnivore Diet Benefits
Although there is a lack of long-term clinical studies on this type of eating pattern, some self-reported surveys have suggested improvements in a range of conditions while following the carnivore diet. In a survey of more than 2,000 dieters (on this plan for about 14 months), many noted health improvements and high satisfaction. These self-reported carnivore diet benefits included decreases in body mass index (BMI, a measure of obesity based on height and weight), reductions in hemoglobin A1c, and a reduced need for certain types of diabetes medications.
Certain supporters of the carnivore diet report benefits such as weight loss, reduced inflammation, and relief from autoimmune symptoms (due to the avoidance of plant-based compounds like lectins and oxalates). Low-carbohydrate and ketogenic diets (which the carnivore diet somewhat resembles) have been linked with improved insulin sensitivity and weight management, especially in people with metabolic syndrome.
Carnivore Diet: Potential Health Risks
Along with the self-reported possible benefits of the carnivore diet, a plethora of nutrition experts and medical organizations warn of the potential risks, including:
Nutritional “gaps”: Even though the carnivore diet probably meets dietary requirements for certain nutrients (like vitamin B12, selenium, and niacin), the restrictive nature of this diet may lead to deficiencies in several other nutrients and compounds, including vitamin C, calcium, thiamin, dietary fiber, potassium, magnesium, and more.
Digestive concerns: Dietary fiber plays a critical role in digestive and bowel health. The absence of fiber may contribute to constipation and alterations in the gut microbiome, and it also removes the protective health benefits that are linked with high fiber intake on overall health.
High intakes of unhealthy fats: Animal fats are a source of saturated fats, which can raise LDL (“bad”) cholesterol and thus increase risk of heart disease.
Overconsumption of protein: High intakes of protein may contribute added stress to the kidneys and may also increase your risk of kidney stones, gout, and osteoporosis.
The long haul: There are no long-term studies assessing adherence to the carnivore diet, which are needed to help assess both safety and efficacy. The restrictive nature of this diet plan may also lead to issues with adherence.
Other Carnivore Diet Downsides
Critics of the carnivore diet also report environmental and ethical issues with this type of eating pattern. They contend that by following a diet that relies heavily on consumption of livestock animals, carnivore dieters may be contributing to greenhouse gas emissions, and critics also have raised concerns about sustainability.
The Bottom Line
The carnivore diet is an incredibly restrictive diet made up solely of animal-based foods and excludes all other food types. Popularity for this diet has increased recently, likely due to anecdotal reports of weight loss and reported health improvements. Although some self-report surveys suggest some possible benefits of the carnivore diet, there are substantial documented health risks, including an increased risk of certain diseases, nutrient deficiencies, digestive issues, and more. Factoring in the absence of long-term clinical evidence means that scientific outcomes in this area remain inconclusive and speculative.
If you’re considering this type of diet, proceed with caution, and discuss it with a healthcare professional first.
