The History and Origins of the Carnivore Diet
While the modern carnivore diet has gained recent attention through social media influencers, its history is not new. Proponents often point to the diets of ancestral or indigenous groups, like the Inuit, who historically consumed primarily animal products, or the Maasai warriors who traditionally consumed meat and milk.
The idea of a meat-only regimen was also trialed in a clinical setting much earlier. In the 1870s, Italian physician Arnaldo Cantani prescribed an animal-based diet to his diabetic patients. A decade later, American Dr. James H. Salisbury advocated a diet of lean beef and hot water for various ailments.
More recently, the diet was popularized by former orthopedic surgeon Shawn Baker, who authored The Carnivore Diet in 2018. Baker, whose medical license was temporarily revoked for incompetence, has cited anecdotal evidence and self-reported surveys to support his claims. The diet received further mainstream exposure through endorsements by public figures like podcaster Joe Rogan and psychologist Jordan Peterson, the latter of whom adopted the diet at the suggestion of his daughter, Mikhaila.
The Core Principles of the Carnivore Diet
The carnivore diet operates on the principle that eliminating all plant-based foods will reduce inflammation and improve health. It is essentially the most restrictive form of a ketogenic diet, aiming for zero carbohydrate intake. The body, deprived of its primary fuel source (glucose from carbs), enters a state of ketosis, burning fat for energy instead. The diet emphasizes consuming high-protein, high-fat animal products to maintain satiety and energy levels.
Foods Allowed on the Carnivore Diet
- Red meat (beef, lamb, bison)
- Poultry (chicken, turkey)
- Fish and seafood (salmon, sardines, crab)
- Organ meats (liver, kidney, heart)
- Eggs
- Bone marrow and bone broth
- Animal fats (tallow, lard, butter, ghee)
- Some low-lactose dairy (certain hard cheeses)
Foods to Avoid on the Carnivore Diet
- Vegetables (including starches and leafy greens)
- Fruits
- Grains (wheat, rice, oats, pasta)
- Legumes (beans, lentils)
- Nuts and seeds
- Sugar and honey
- Alcohol and beverages like coffee and tea
Proposed Benefits vs. Potential Dangers
Proponents of the carnivore diet claim a range of benefits, such as weight loss, improved blood sugar control, better mood, and a reduction in symptoms from autoimmune conditions. However, these claims are largely based on anecdotal reports and surveys, not controlled clinical studies. In contrast, dietitians and medical professionals raise significant health concerns regarding this restrictive eating pattern.
- Nutrient Deficiencies: The diet completely eliminates fiber, antioxidants, and a wide array of essential vitamins and minerals found in plant foods, which can lead to deficiencies over time. A lack of fiber, in particular, can harm gut health and may cause constipation.
- High Saturated Fat and Cholesterol: A diet heavy in animal fats can lead to high saturated fat and cholesterol intake, potentially increasing the risk of heart disease.
- Kidney Stress: The high-protein load may put excessive strain on the kidneys, especially for individuals with pre-existing kidney issues.
- Long-Term Sustainability: The diet's extreme nature makes it difficult to follow for extended periods, potentially leading to a cycle of restrictive eating and rebound weight gain.
Comparison: Carnivore vs. Keto Diet
While often compared, the carnivore diet is a more extreme form of the ketogenic diet. The key differences lie in the level of restriction and food variety.
| Feature | Carnivore Diet | Keto Diet |
|---|---|---|
| Carbohydrate Intake | Zero or near-zero from any source | Very low, typically under 50g per day, sourced from low-carb foods |
| Allowed Foods | Animal products only (meat, fish, eggs, certain dairy) | Animal products plus low-carb vegetables, nuts, and seeds |
| Food Variety | Extremely limited, focuses on simplicity | More variety, incorporating plant foods |
| Nutrient Sources | Relies on animal products for all nutrients | Includes some fiber and vitamins from low-carb plant sources |
| Satiety and Cravings | Very high satiety due to fat and protein; can reduce cravings | High satiety, but more variety could trigger cravings for some |
Is the Carnivore Diet Right for You?
Given its restrictive nature and the lack of robust, long-term scientific evidence, the carnivore diet is not recommended by most health professionals. It is particularly dangerous for certain populations and carries notable risks.
- Who should be cautious? Anyone with pre-existing kidney disease, heart disease, high blood pressure, or elevated LDL cholesterol should avoid this diet due to the high protein and fat intake.
- For pregnant or lactating women and children: The restrictive nature of the diet means it lacks critical nutrients for proper growth and development, making it unsuitable for these groups.
- Risk of disordered eating: For individuals with a history of or propensity for disordered eating, an extreme elimination diet can be a trigger for unhealthy patterns.
If you are considering this diet, it is crucial to consult a healthcare professional, such as a registered dietitian, for personalized guidance. Many of the perceived benefits may simply result from eliminating processed foods and sugars rather than a meat-only approach. There are many other, more sustainable dietary approaches that offer similar benefits with significantly fewer risks.
Conclusion
The carnivore diet is a highly restrictive elimination diet composed solely of meat, fish, eggs, and some dairy, eliminating all plant-based foods. While some followers report short-term benefits like weight loss and reduced inflammation, these claims lack substantial scientific backing and rely heavily on anecdotal evidence. Concerns from the medical community highlight significant risks, including nutrient deficiencies, high intake of saturated fat, and potential stress on the kidneys. For most individuals, especially those with pre-existing health conditions, a balanced and varied diet, like the Mediterranean approach, is a safer and more sustainable path to long-term health. Before attempting a diet as extreme as the carnivore diet, always seek advice from a qualified medical professional.
Learn more about heart-healthy eating plans recommended by experts at the British Heart Foundation.
