Exploring the Carnivore Diet: Benefits, Risks and Nutritional Insights

The carnivore diet has gained attention for its extreme, all-meat approach. While some praise its simplicity and potential health benefits, it’s crucial to understand what this restrictive eating plan entails.

At INTEGRIS Health in Oklahoma, we believe in providing clear, evidence-based information to help you make informed decisions about your health. Before making any drastic dietary changes, it’s important to weigh the carnivore diet’s benefits against its risks. We speak to Ashley Carreon, a registered dietitian at the INTEGRIS Health Weight Loss Center, to learn more. 

“The carnivore diet is not meant to be a long-term eating plan (max four to six weeks), as it is an extreme diet which can contribute to disordered eating,” Carreon says. “Following this eating plan long-term can increase cholesterol and cardiovascular disease risk due to a high saturated fat content, low fiber contributing to gastrointestinal issues and risk of vitamin and mineral deficiency due to cutting some food groups. It’s best to practice this diet under professional supervision and support from registered dietitians.”

What is the carnivore diet, and how does it work?

The basics: The carnivore diet restricts a person’s eating to animal products such as meat, fish, eggs and limited dairy. It eliminates all plant-based foods, including fruits, vegetables, grains, nuts and seeds, which is why it is sometimes called a “zero-carb” diet.

• The diet operates on the principle that many modern health issues stem from consuming carbohydrates and plant-based foods.
• By removing these food groups, proponents believe the body can reduce inflammation and improve various health markers.
• Water and bone broth are the primary beverages, while processed meats are generally discouraged due to additives.

While the carnivore diet shares similarities with keto and paleo, it is far more restrictive. The primary difference lies in its complete exclusion of plant-based foods.

• The ketogenic (keto) diet limits carbohydrates to induce ketosis but still allows for low-carb vegetables, nuts and seeds. A typical keto diet gets 70% to 75% of calories from fat, 20% from protein and no more than 10% from carbs.
• The paleo diet focuses on whole foods presumed to be available to our Paleolithic ancestors, including fruits, vegetables, nuts and seeds, while excluding grains, legumes and dairy.
• The carnivore diet is the most restrictive of the three, allowing only animal products and eliminating all carbohydrates and plant-derived foods.

Foods you can eat on the carnivore diet

What to include: The list of food you can eat on a carnivore diet is straightforward, focusing exclusively on animal products. The emphasis is on nutrient-dense, high-fat sources of protein to provide sustained energy.

• Animal-based proteins: Fatty cuts of beef, pork, lamb, chicken and other poultry are staples.
• Fish and seafood: Salmon, mackerel, sardines and other fatty fish provide essential omega-3 fatty acids.
• Eggs and limited dairy: Eggs are a key component, while high-fat, low-lactose dairy products like butter, ghee and hard cheeses are often permitted in moderation.
• Animal fats: Lard, tallow and butter are used for cooking instead of plant-based oils.

The benefits of the carnivore diet

Potential upsides: While research is ongoing, some individuals report positive outcomes from following a carnivore diet. These benefits are often linked to the elimination of processed foods and carbohydrates.

• Weight loss: The high protein and fat content can increase feelings of fullness, leading to lower overall calorie intake and potential weight loss.
• Reduced inflammation: Eliminating sugar and processed foods may help reduce systemic inflammation for some people.
• Simplified eating: With a very short list of allowed foods, meal planning and grocery shopping become much simpler.
• Autoimmune relief: Some studies suggest that eliminating certain foods, as is done in the carnivore diet, may help improve symptoms of some autoimmune conditions by removing potential dietary triggers.

The risks and challenges of going carnivore

Important considerations: Major dietary changes require careful consideration. The restrictive nature of the carnivore diet poses several significant health risks and challenges. Excluding entire food groups can lead to nutritional imbalances and other long-term health problems.

• It may lead to rapid initial weight loss due to carbohydrate restriction.
• It can simplify meal planning by limiting food choices.
• Some individuals report improvements in energy levels and mental clarity.
• There is a risk of vitamin and mineral deficiencies from excluding fruits, vegetables and grains.
• A high intake of saturated fats could contribute to heart health issues.
• It may be difficult to sustain long-term due to its restrictive nature.

Nutritional deficiencies are one risk of the carnivore diet. An all-meat diet lacks several essential nutrients found in plants. This is a primary concern for health care professionals when evaluating the diet’s safety.

• This diet lacks fiber, which is crucial for digestive health and regular bowel movements.
• Vitamins like vitamin C and certain B vitamins are primarily found in fruits and vegetables, and a deficiency can lead to health issues.
• The absence of plant-based antioxidants may increase oxidative stress in the body.

Some people experience digestive issues when they try the carnivore diet. The complete lack of dietary fiber can lead to significant digestive problems. The carnivore diet can cause constipation because meat takes longer to digest and lacks the fiber needed to keep things moving.

• Initially, some people experience diarrhea as their digestive system adapts to a high-fat diet.
• Over the long term, constipation is a more common complaint due to the absence of fiber.
• Staying well-hydrated and consuming bone broth may help mitigate some of these issues.

Health experts express several concerns about the long-term effects of the carnivore diet. The high intake of saturated fat and red meat is a significant point of contention.

• A diet high in animal fat can raise LDL (“bad”) cholesterol levels, increasing the risk of heart disease.
• Eating large amounts of red meat has been linked to an increased risk of colorectal cancer.
• A high-protein diet may also place stress on the kidneys and increase the risk of kidney stones over time.

Find a doctor at INTEGRIS Health today

Expert guidance: If you are considering the carnivore diet, it’s crucial to do it safely under professional supervision. The registered dietitians and nutrition experts at INTEGRIS Health in Oklahoma City can provide tailored guidance to help you navigate your dietary choices. We can help you create a personalized plan that aligns with your health objectives while monitoring for potential risks.

Find a doctor today to discuss your nutritional needs and develop a strategy that is both safe and effective for you.

Learn More About Our Weight Loss Clinic

Click here to learn more about our weight loss clinic!

SEE MORE