What is the Carnivore Diet?
Often mistakenly referred to as the Carnavar diet, the Carnivore diet is a highly restrictive eating plan that consists exclusively of animal products. This means followers eat meat, fish, eggs, and some low-lactose dairy, while completely eliminating all fruits, vegetables, grains, legumes, and nuts. Its proponents, including former orthopedic surgeon Shawn Baker, base the diet on the controversial belief that ancestral human diets were primarily meat-based, a claim widely disputed by nutritional experts and archaeological evidence.
By cutting all carbohydrates, the diet aims to put the body into a state of ketosis, where it burns fat for energy instead of glucose. This metabolic shift is central to the diet's purported benefits, though it is also achieved by less restrictive plans like the standard ketogenic diet. The simplicity of the diet—the complete removal of entire food groups—is a major appeal for many adherents who find macro counting on other low-carb diets too complex.
How to Follow the Carnivore Diet
Starting the Carnivore diet involves a significant overhaul of your pantry and eating habits. Most proponents advise a gradual transition to mitigate potential digestive shock, such as diarrhea, which can occur from the sudden lack of fiber.
Foods to eat:
- Meat: Beef, pork, lamb, and poultry, including fattier cuts to ensure adequate energy.
- Organ Meats: Liver, kidney, and bone marrow are encouraged for their high nutrient density.
- Fish and Seafood: Salmon, mackerel, sardines, tuna, and shellfish are permitted.
- Eggs: A staple of the diet.
- Low-Lactose Dairy: Small amounts of butter, heavy cream, and hard cheese are sometimes included.
- Fats: Lard, tallow, and ghee are used for cooking.
- Seasonings: Salt and pepper are typically allowed.
- Drinks: Water and bone broth are the only approved beverages.
Foods to avoid:
- All fruits, vegetables, grains, legumes, nuts, and seeds are strictly off-limits.
- High-lactose dairy like milk and yogurt.
- Alcohol, coffee, tea, and other plant-based drinks.
- All sugars and plant-based oils.
Reported Benefits of the Diet
Advocates report several health improvements, though much of the supporting evidence is anecdotal or from observational studies with self-reported data. Potential benefits often cited include:
- Weight Loss: High protein and fat intake can increase satiety, leading to reduced overall calorie consumption. Initial rapid weight loss is often due to shedding water weight stored with glycogen.
- Reduced Inflammation: Some individuals report improvements in conditions like arthritis and autoimmune disorders, attributing this to the elimination of potential plant-based inflammatory triggers.
- Improved Blood Sugar Control: The zero-carb nature of the diet eliminates blood sugar spikes, which can benefit individuals with insulin resistance or Type 2 diabetes.
- Better Digestive Health: For those with sensitivities to certain plant compounds or fibers, eliminating these foods can lead to reduced bloating and gas.
Significant Health Risks and Concerns
Despite its alleged benefits, the Carnivore diet is widely dismissed by mainstream nutritionists and medical professionals due to its imbalanced, restrictive nature and high health risks.
- Nutrient Deficiencies: Eliminating all plant-based foods removes essential micronutrients like Vitamin C, Vitamin K, folate, fiber, and many antioxidants and phytochemicals. Long-term deficiency in Vitamin C can lead to scurvy.
- High Saturated Fat and Cholesterol: The diet often involves a very high intake of red and processed meats, which increases saturated fat and cholesterol levels. High levels of LDL ('bad') cholesterol are a major risk factor for heart disease.
- Digestive Problems: The complete lack of fiber can cause severe constipation. Conversely, some individuals experience diarrhea as the gut microbiome adjusts to the high fat content.
- Kidney Strain: The extremely high protein load places additional stress on the kidneys, potentially impairing long-term kidney function and increasing the risk of kidney stones.
- Increased Cancer Risk: High consumption of red and processed meats is linked to an increased risk of colorectal cancer.
- Lack of Long-Term Studies: There is a severe lack of robust, long-term scientific evidence on the safety and effects of the Carnivore diet. Short-term weight loss is not indicative of long-term health. The bias of self-reported studies, often funded by pro-meat interest groups, also raises skepticism.
Carnivore Diet vs. Keto Diet
| Feature | Carnivore Diet | Ketogenic (Keto) Diet |
|---|---|---|
| Food Restrictions | Extremely restrictive. Only animal products, including meat, fish, eggs, and some low-lactose dairy. No plants. | Restrictive, but more flexible. Allows low-carb vegetables, nuts, seeds, and healthy fats from both animal and plant sources. |
| Carbohydrate Intake | Zero-carb approach. All carbohydrates are eliminated. | Very low-carb (typically <50g net carbs/day). Carbohydrates are heavily limited but not completely excluded. |
| Nutrient Variety | Very low nutrient diversity. Deficient in fiber, Vitamin C, and antioxidants found in plants. | Better nutrient variety by including low-carb vegetables and nuts, though potential for deficiencies still exists. |
| Simplicity | Extremely simple to follow; no carb counting or complex meal planning. | Requires careful tracking of macronutrients and carb content to maintain ketosis. |
| Sustainability | Very difficult to sustain long-term due to lack of variety and social restrictions. | More flexible and generally easier to maintain over a longer period. |
Conclusion: An Extreme and Undersupported Approach
While some individuals, often motivated by testimonial-based health claims, may report initial positive experiences like weight loss on the Carnavar (Carnivore) diet, it remains an extreme and unsustainable approach to nutrition. The diet's strict elimination of all plant-based foods leads to significant nutritional gaps, particularly a critical lack of fiber, and raises serious concerns regarding cardiovascular health and kidney function. The potential risks and long-term health consequences are not well-supported by robust scientific research, and it contradicts well-established dietary guidelines that emphasize balanced, diverse food intake. For most people, pursuing a less restrictive, science-backed dietary pattern, such as the Mediterranean diet, is a safer and more sustainable path to achieving health goals. Anyone considering the Carnivore diet should do so with extreme caution and under the supervision of a healthcare professional.
