The Carnivore Diet Review

Overview of the Carnivore Diet

The carnivore diet has gained considerable media attention thanks to its outspoken supporters who argue that it can cure depression and rheumatoid arthritis. However, there is no direct or indirect evidence to support these claims, and they are purely anecdotal. A Sample daily menu for someone following the carnivore diet includes eggs, bacon, sardines, turkey burger patty, strip steak, salmon, pork chops, scallops cooked in butter, a small glass of heavy cream, beef jerky, hard-boiled egg, and a small amount of cheddar cheese. This diet eliminates all plant foods.

In his 2019 book, The Carnivore Diet, Baker claims that phytochemicals, antioxidants, and fiber are unnecessary for our health, a claim that contradicts abundant research on the benefits of these plant-based nutrients. He also disputes established recommendations for vitamins and minerals. The diet's restrictions are based on some food beliefs, such as the claim that legumes and grains contain anti-nutrients such as phytates and lectins that interfere with the absorption of certain micronutrients, though they also provide health benefits. Additionally, it posits that all carbohydrate-containing foods are hazardous since the body converts them to "toxic" sugar. Modern science, however, does not support these claims.

Although some people may argue that the carnivore diet is a good choice, it lacks the strength of evidence, and is not balanced, affordable, or easy to follow. It is imperative to approach any dietary regimen with caution and to consult a health professional before making significant dietary changes. This Harvard Health Publication is meant to provide information and awareness about the carnivore diet and its potential implications on one's health.

The Carnivore Diet Approach

The carnivore diet is a dietary regimen that consists of eating exclusively animal products such as meat, poultry, fish, dairy, and water. That means no more fruit, vegetables, grains, starches, nuts and legumes because the diet dictates you only eat meat. The idea behind this diet is that our ancestors mainly subsisted on meat and fish, and high-carbohydrate diets are the root cause of modern chronic diseases. Proponents of the diet claim that by removing all plant-based foods from our diets, we can achieve optimal health, weight loss, and increased energy levels. However, there is no scientific evidence supporting these claims, and the long-term safety and effectiveness of this diet are not well-understood.

Food You Can Eat and Restrictions

The Atkins diet allows a range of foods, with specific allowances and restrictions depending on the phase.

Allowed Foods

• Meat of all types
• Poultry
• Eggs
• Lard
• Bone marrow
• Bone broth
• Dairy foods that are high in fat and low in lactose (such as heavy cream, hard cheese, and butter)
• Water

Foods to Avoid

• Vegetables
• Fruit
• Grains
• High-lactose dairy (milk, yogurt, soft cheeses)
• Legumes
• Nuts
• Seeds
• Alcohol
• Sugar
• Any beverages other than water

Carnivore Diet Risks

The carnivore diet is an extremely restrictive dietary regimen that eliminates entire food groups from one's diet, which can lead to several risks and consequences. On a carnivore diet, there are no parameters around when and how much you should eat. Instead, the diet revolves around approved animal foods. One significant risk of the carnivore diet is its low fiber content, which can cause constipation and other digestive issues. Furthermore, individuals with pre-existing health conditions, such as high blood pressure, high cholesterol, or a history of stroke or cardiovascular disease, should avoid the diet since the high intake of protein and fat can worsen these conditions. Given that the diet consists solely of animal foods, it can be high in saturated fat and cholesterol. 

Individuals with pre-existing health conditions, such as high blood pressure, high cholesterol, or a history of stroke or cardiovascular disease, should avoid the diet since the high intake of protein and fat can worsen these conditions.

The carnivore diet is high in saturated fats, which can elevate LDL or bad cholesterol levels and put individuals at risk of heart disease. Moreover, processed meats such as bacon and certain lunch meats are high in sodium and have been linked to certain types of cancer. A diet high in sodium can also cause kidney problems and high blood pressure. It is crucial to consult a healthcare professional before attempting any restrictive dietary regimen like the carnivore diet, as it may pose severe risks to your health.

Not All Carbs are Bad

Carbohydrates are not all created equal, and not all of them are bad for you. In their natural form, carbohydrates provide essential fuel for your body and can be loaded with fiber, vitamins, and minerals that are vital to good health. The best types of carbs are the ones that resemble their natural state the most and are not processed or refined. Some healthy options to consider include fruits like apples, pineapple, and strawberries, as well as vegetables like carrots, sweet potatoes, and beets. Whole grains such as quinoa and whole wheat bread are also excellent sources of healthy carbohydrates.

On the other hand, simple carbohydrates like sugary candies, cakes, and pies are the ones to avoid. These types of carbs are often full of preservatives, white sugar, and flour, and are notorious for causing inflammation and weight gain, especially around your middle. Additionally, simple carbs are known contributors to many adverse health conditions, including type 2 diabetes, obesity, and high blood pressure. While cutting out simple carbs from your diet may lead to weight loss and better glucose level control, it is unnecessary to eliminate all carbs for good health.

In fact, completely omitting carbohydrates from your diet can cause real damage to your body. It is crucial to understand the difference between good and bad carbohydrates and incorporate healthy carbohydrates into your diet for optimal health.

The Latest Research

References:

1. Brehm, B. J., Seeley, R. J., Daniels, S. R., & D'Alessio, D. A. (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 88(4), 1617-1623. Link: https://academic.oup.com/jcem/article/88/4/1617/2845298
2. Foster, G. D., Wyatt, H. R., Hill, J. O., McGuckin, B. G., Brill, C., Mohammed, B. S., ... & Klein, S. (2003). A randomized trial of a low-carbohydrate diet for obesity. New England Journal of Medicine, 348(21), 2082-2090. Link: https://www.nejm.org/doi/full/10.1056/nejmoa022207
3. Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., ... & Tangi-Rozental, O. (2008). Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine, 359(3), 229-241. Link: https://www.nejm.org/doi/full/10.1056/NEJMoa0708681
4. Volek, J. S., Sharman, M. J., Gómez, A. L., Judelson, D. A., Rubin, M. R., Watson, G., ... & Kraemer, W. J. (2004). Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism, 1(1), 13. Link: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-1-13

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