What is the carnivore diet?
In recent years, the carnivore diet has gained significant attention in the world of nutrition, sparking both fascination and controversy. Advocates of this so-termed 'radical' dietary approach claim that by only consuming animal products, individuals can achieve rapid weight loss, increased energy levels and improved overall health. However, critics warn of potential risks and deficiencies associated with such a restrictive dietary pattern. As an experienced dietitian, I went on a journey to find out the truth about this diet, trying it with myself and also patients and now I'm here to provide a comprehensive overview of the carnivore diet, its potential benefits and drawbacks and whom it might be suitable.
I interviewed the fantastic Dr Anthony Chaffee, MD; a medical doctor who exclusively follows a carnivore diet and owner of howtocarnivore.com. It was a truly fascinating interview.
The Problem: Seeking Solutions for Belly Fat
For many individuals, particularly men, the stubborn "belly fat" might drive them to try alternative dietary approaches. Having worked with thousands of men for nearly 20 years in nutrition, I can attest it's a frustrating problem no matter if they're just starting to pull off the excess pounds or trying to reveal a six-pack. Despite proclaiming advocates of mainstream dietary approaches, stubborn abdominal fat is resistant to traditional weight loss methods and standard 'calorie restrictive' approaches. The problem also remains that belly fat (or visceral fat to use it's correct term) is not only unpleasant to look at appearance-wise but also poses serious health risks, including increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers.
The Allure of the Carnivore Diet
Enter the carnivore diet. A dietary approach that eliminates all plant-based foods (yes that means all) and focuses solely on animal products. There are varying levels of the carnivore diet with some proponents advocating for just muscle meat such as steaks and water, others allow for organ meats (owing to their exceptional micronutrient content) and still further others allowing fish and seafood, poultry, eggs and some even allow dairy products. Proponents of the carnivore diet argue that by removing carbohydrates and plant-based foods from the diet, individuals rapidly reduce their circulating insulin levels and enter a state of nutritional ketosis, where the body relies on predominantly fat for fuel instead of glucose. Very often, as with any low carbohydrate diet, rapid weight loss ensues and there is often dramatic improvements in blood glucose control and improved metabolic health.
Exploring the Controversy
Despite the allure of rapid weight loss and improved health markers, the carnivore diet remains highly controversial, particularly among some medical professionals. Critics argue that eliminating entire food groups, such as fruits, vegetables, and grains, can lead to nutritional deficiencies, particularly in essential vitamins, minerals and fibre. Additionally, concerns have been raised about the long-term health implications of consuming high amounts of saturated fat from animal products.
The Reality of the Carnivore Diet: I weigh in on risks and benefits
Curiously my first experience of the Carnivore Diet was through a good friend who was struggling with various health issues in 2020. I thought at the time he was totally mad although I couldn't really argue that he became exceptionally lean, felt better and his ailments (which included a long history of gastroesophageal reflux), disappeared.
Having tried the diet myself in late 2023 for 6 months and then continued to follow to this day a variant of the carnivore diet which I call, a seasonal, animal-based diet, that allows for some plant foods (notably fruits, honey and squashes), here's what I noticed:
I lost weight rapidly and had to increase my fat intake significantly to eat enough total energy (calories) to support my training.
Once I entered ketosis any and all cravings for sugar or carbohydrate foods disappeared.
My bowel movements were perfectly fine and I did not become constipated. after a brief (1-2 days) of slightly looser stools (most likely my pancreatic output adjusting to the higher fat intake)
I maintained my exercise performance but strength gains were slower.
These results are pretty similar to what my patients who've decided to try a carnivore diet have experienced. However, you're probably wondering if there are any risks to trying a carnivore diet? I would say they are minimal if you eat a variety of animal products and adjust your medication with support from your doctor.
Here's my take on the biggest concerns with a carnivore diet:
Nutritional Deficiencies: This is probably the biggest misconception and is sadly spread by nutritionists and other dietitians, most of whom sadly have probably not tried a carnivore diet before making that recommendation. When carbohydrate intake falls to zero vitamin C requirements also lower. This is because glucose and vitamin C use the same intestinal transporters and without the competition, the small (but not insignificant) amounts of vitamin C found in muscle meat and organ meats can be absorbed easily. If you are going to try a carnivore diet, I do recommend eating organ meats, such as liver 1-2 times a week and if you struggle, an organ supplement might be recommended. I don't think muscle meat only is ideal but there are always exceptions like Dr Anthony Chaffee who appears to thrive on it.
Increased Risk of Heart Disease: It is assumed that a diet high in saturated fat and cholesterol from animal products may increase the risk of heart disease, stroke, and other chronic conditions, particularly in individuals with existing risk factors. However, this model of coronary heart disease or 'lipid hypothesis' has been hotly debated and contested, such as the lipid-energy model which proposes that under conditions of carbohydrate restriction, particularly in lean individuals, lipoproteins like low density lipoprotein (LDL) will rise in conjunction with more fat (in the form of triglyceride) being secreted by the liver (the LDL is trafficking fat as an energy source to muscles). The hallmark features of these 'lean mass hyper-responders' (me being one of them) is that their HDL, LDL and total cholesterol go extremely high but blood triglycerides remain low. When metabolically healthy, it may well be that periods of carnivore diet are perfectly fine and human physiology can manage this dietary shift well.
Gut Health Implications: It is assumed that fibre-rich plant foods play a crucial role in supporting gut health and maintaining a diverse microbiome. Curiously the gut microbiome is quite misunderstood and according to an excellent paper in Nature, the gut microbiome is mostly shaped by the environment and co-habitation, not diet. Similarly, other research has shown that the gut microbiome can shift dramatically in response to diet but when the diet stops, it springs right back to it's native state which is shaped by the environment. In terms of fibre, fibre is a non-essential nutrient and unlike many health authority sites misquoting this, eliminating fibre does not immediately result in gut issues or the risk of chronic disease. In fact fibre appears to be only plausibly preventative in reducing the risk of colorectal cancer there are no randomised control trials that confirm the purported protective benefit of fibre. Curiously in some individuals, removing fibre and going on a carnivore diet might actually solve their gut issues. As I discussed in this interview with Dr Peter Martin, MD.
What's the alternative strategies to the carnivore diet?
While the carnivore diet may seem pretty extreme, for some men the benefits will outweigh the issues. However, it's always essential to prioritise sustainable, evidence-informed dietary approaches for long-term health and well-being. Here are some alternative strategies to consider and some you'll need to adopt even if you follow the carnivore diet.
Start by Focusing on Whole Foods: Removing ultra-processed food, alcoghol and emphasising a diet rich in whole, minimally processed foods, including fruits, vegetables, lean proteins and healthy fats. You'll provide essential nutrients and support overall health and satiety.
Mindful Eating: Practicing mindful eating techniques, such as listening to hunger cues, eating slowly, and savoring each bite. This can help prevent overeating and promote a healthier relationship with food. This is important as the carnivore diet is not an 'eat as much as you want' diet.
Regular Exercise: If you haven't done this, incorporate regular physical activity into your routine, including both cardiovascular exercise and strength training. Exercise not only supports weight loss but also improves mood, energy levels, and overall health and it's part of the reason I co-founded Miller & Everton to help men get effective personal training and dietitian support.
Final Thoughts
While the carnivore diet may promise quick fixes for weight loss and improved health, it's essential to approach dietary changes with caution and consideration of the potential risks and benefits. This is why I tried the carnivore diet with an open mind and in the end, I kept up my higher intake of red meat and organs. Remember, there are no shortcuts to true health and vitality - it's about making informed choices and prioritising self-care every day.
If you need some further help deciding if the carnivore diet is right for you, why not get in touch or book a free discovery call today?
Comments