High-protein diets have gained significant traction recently, especially on social media, where influencers regularly share tips for incorporating more protein into meals. Among these diets, the carnivore diet has emerged as a popular but controversial option.
What is the Carnivore Diet?
As the name suggests, the carnivore diet focuses almost exclusively on animal products, eliminating carbohydrates entirely. Created by Dr. Shawn Baker, this diet consists mainly of meat, eggs, and limited dairy, while completely cutting out vegetables, grains, and all other plant-based foods.
Proponents of the carnivore diet claim that it can lead to weight loss, improved metabolism, and even help with autoimmune diseases. Dr. Baker has even suggested that the diet can reverse diabetes. However, these benefits are largely anecdotal, as scientific research has not yet confirmed these claims.
What You Can Eat on the Carnivore Diet
On the carnivore diet, your food choices include:
- Meat
- Fish
- Eggs
- Some animal products (like yogurt and bone broth)
- Seasonings such as salt and pepper
Risks of the Carnivore Diet
One of the major risks of the carnivore diet is its highly restrictive nature, making it challenging to maintain over time. For those using it for weight loss, it’s important to note that sustainable weight loss typically requires lasting lifestyle changes, often involving more balanced diets.
The carnivore diet’s exclusion of all plant-based foods can also lead to nutrient deficiencies. Plant-based foods are rich in fiber, antioxidants, vitamins, and minerals essential for overall health. Without these, you may experience poor gut health and gastrointestinal issues like constipation.
Additionally, the diet’s high intake of saturated fats from animal products can raise levels of bad cholesterol, increasing the risk of heart disease and stroke.
Benefits of the Carnivore Diet
On the plus side, the carnivore diet eliminates sources of sugar, refined grains, and ultra-processed foods, which are often linked to chronic conditions like obesity, type 2 diabetes, and negative mental health impacts. If you’re considering this approach, focus on nutrient-dense animal-based foods, such as organic dairy, grass-fed meats, wild-caught fish, and pasture-raised eggs.
Sample Carnivore Diet Meal Plan
Here’s a five-day example of what eating on the carnivore diet might look like:
Day 1:
- Breakfast: Scrambled eggs with butter and cheddar cheese.
- Lunch: Turkey breast slices rolled in mozzarella cheese with bone broth.
- Dinner: Meatloaf.
Day 2:
- Breakfast: Plain yogurt and hard-boiled eggs.
- Lunch: Turkey burger with bone broth.
- Dinner: Bison steak with sautéed shrimp.
Day 3:
- Breakfast: Bacon and eggs.
- Lunch: Chicken soup made with heavy cream and bone broth.
- Dinner: Grilled wild salmon with bone broth.
Day 4:
- Breakfast: Fried eggs with turkey sausage.
- Lunch: Ground chicken mixed with cotija cheese.
- Dinner: Meatballs made with ground beef, eggs, and parmesan cheese.
Day 5:
- Breakfast: Turkey bacon and hard-boiled eggs.
- Lunch: Wild salmon and crab burger sautéed in butter.
- Dinner: Chicken crust pizza topped with mozzarella cheese and turkey sausage.
Carnivore Diet Snacks:
- Cottage cheese
- Yogurt
- Bacon strips
- Sardines
- Shrimp cocktail
- Cheese sticks
- Jerky (chicken, beef, or salmon)
The Bottom Line: Is the Carnivore Diet Healthy?
While the carnivore diet boasts several anecdotal benefits, scientific evidence is still catching up. Given its extreme restrictions and the elimination of entire food groups, this diet may not be suitable or sustainable for everyone. Additionally, the long-term safety of the carnivore diet remains largely untested, with potential risks like increased cardiovascular disease and type 2 diabetes due to its high meat consumption and lack of plant-based foods.
Before starting any diet, especially one as restrictive as the carnivore diet, it’s wise to consult with a healthcare professional to weigh the potential risks and benefits.
