Carnivore diet: effects and impact on health

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What is the carnivore diet?

The carnivore diet, popularized by American physician and orthopedic surgeon Dr. Shawn Baker, is an eating plan that eliminates all plant-based foods, focusing exclusively on animal-based products.
The menu consists of a variety of meats, fish, eggs and occasionally dairy products. All plant-based products, including fruit, vegetables, nuts and cereals, are completely excluded. According to him, this way of eating is in line with our evolutionary past and can bring many health benefits, such as better blood glucose control, reduced inflammation and improved overall wellbeing. The principles of the carnivore diet are based on the belief that the human body functions best on a diet rich in protein and fat, much like our hunter-gatherer ancestors[1].

Although the theories supporting this diet are controversial and debated within the medical community, it has gained a following in recent years. It is worth noting that there is a lack of conclusive scientific research confirming the efficacy and safety of the carnivore diet. Although the effects reported by its enthusiasts may seem encouraging, the diet plan carries both advantages and potential disadvantages, including worrying side effects.

What are the principles of the carnivore diet?

1. Consuming only animal-based products, with a primary focus on meat.
2. Elimination of carbohydrates, including vegetables and fruit.
3. Eating low-lactose dairy, limiting large quantities of dairy products.
4. Drinking only water or bone broth.
5. Eating according to the feeling of hunger.
6. Avoiding processed products.
7. Eating fats only from animal sources.
8. Avoiding low-fat dairy products.
9. Avoiding artificially enriched products and food additives.

What can you eat on the carnivore diet?

The carnivore diet is based exclusively on the consumption of animal products. The diet includes a variety of meats, fish and seafood, low-lactose dairy products and other animal products such as lard, butter and broths.

The carnivore diet primarily relies on meat, which provides protein and essential fats for energy. The menu includes meats such as chicken, turkey, pork, beef, lamb, veal and game.

Fish and seafood are also important components of the diet. Fatty fish, such as salmon, sardines, mackerel, herring, and tuna, are rich in omega-3 fats, supporting heart and brain health, while leaner fish like cod, halibut, and tilapia offer high-quality protein with less fat. Seafood in the form of shrimp, oysters, clams, crabs and lobster provide variety to the diet.

When following the carnivore diet, consumption of low-lactose dairy products, i.e. cream, butter and hard cheeses, is allowed. These products provide protein and fat while being low in simple sugars, which are present in most standard dairy products. Some dieters also include milk, yoghurt and soft cheeses in their diet. However, due to their carbohydrate content, moderate consumption is recommended.

Lard and tallow are also an integral part of the carnivorous diet, providing energy and a feeling of satiety, as well as bone broth, which is an excellent source of collagen, supporting joint and skin health.

It is essential to be cautious when choosing processed meats. Many of the meats available on the market contain vegetable additives and sugars, which is not compatible with the principles of the carnivore diet. When choosing processed meats, it is advisable to pay attention to the ingredients and choose those that are the least processed and free of unnecessary additives.

What products are not allowed on the carnivore diet?

The carnivore diet requires a drastic reduction in the consumption of plant-based, high-carbohydrate and processed products, focusing exclusively on animal products. Amongst others, fruit, vegetables, vegetable oils, flours, low-fat dairy, cereal products, nuts, coffee and even spices should be eliminated from the menu.

Products not allowed on the carnivore diet include:

• beverages other than water
• vegetables and fruits
• legumes
• nuts and seeds
• cereal products
• all types of flour, including cereals and vegetable flours
• sweeteners, such as honey, maple syrup, date syrup and agave syrup
• low-fat dairy products
• cocoa and dark chocolate
• spices and herbs
• alcohol
• sugar

Carnivore diet benefits

The carnivore diet has gained popularity due to the numerous health benefits it can bring. These include rapid weight loss, increased satiety, improved digestion, relief of autoimmune conditions, support for cancer treatment, blood sugar regulation and reduction of inflammation.

• Rapid weight loss: High protein intake and elimination of carbohydrates influence fat loss and weight loss. An organism that receives low carbohydrate intake begins to burn fat stores. Weight reduction is further facilitated by a reduction in insulin levels and stabilisation of glucose-insulin metabolism.
• Increased feeling of satiety: The high protein content of the diet contributes to an increased feeling of satiety. As a result, following a carnivorous diet makes you feel full for a longer period of time and therefore limits the amount of calories consumed.
• Improving digestion: The carnivore diet can improve digestion, especially for those suffering from conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and Crohn’s disease. Limiting processed foods can alleviate the symptoms of conditions and improve overall gastrointestinal function.
• Alleviate autoimmune conditions: The carnivore diet eliminates many allergenic nutrients, thus improving health in autoimmune diseases. Additionally, it can alleviate symptoms of conditions such as asthma, arthritis and psoriasis.
• Support for cancer treatment: Although there is no conclusive research to support this theory, some sources suggest that the carnivore diet may support cancer treatment by reducing glucose supply, inhibiting the growth of cancer cells.
• Blood sugar regulation: The carnivore diet can help treat diabetes, obesity and insulin resistance by regulating blood sugar levels and improving insulin sensitivity. Limiting carbohydrate intake and promotes stabilisation of glucose-insulin metabolism and supports metabolic health.
• Reducing inflammation: Chinese medicine indicates that ingredients such as gluten, sugar and lactose are pro-inflammatory. Excluding them from the diet reduces the risk of inflammation, contributing to overall health.

Despite the fact that the Carnivore diet attracts an undoubtedly attractive list of potential health benefits, it is important to bear in mind that scientific research on the efficacy and safety of the diet is still insufficient to conclusively confirm all its benefits.

Carnivore diet side effects

The carnivore diet, despite the benefits provided by the creator of the diet, also carries a number of potential health risks. The restrictive nature of the diet can lead to nutrient deficiencies, potentially causing various health issues.

• Nutrient deficiencies: A diet based solely on meat, seafood and eggs can lead to deficiencies of many essential minerals and vitamins, such as vitamins A, C, D, K, B2, B9, potassium, magnesium, and dietary fibre. Deficiencies disrupt the proper functioning of the body, contributing to emerging ailments and diseases.
• Lack of dietary fibre: Eliminating all sources of dietary fibre from the diet can lead to digestive problems and affect the health of the gut microbiota. This results in emerging digestive disorders and inflammation in the digestive tract.
• Constipation: A lack of fibre in the diet can lead to constipation, causing additional complications such as haemorrhoids, stool retention in the large intestine, faecal ulcers, faecal incontinence or bowel obstruction.
• High intake of saturated fats: Excessive saturated fat consumption can increase the risk of atherosclerosis and other cardiovascular diseases linked to high cholesterol.
• Disruption of homeostasis and gut microbiota: A diet rich in red and processed meat, while low in fibre, can contribute to a disruption in the composition of the gut microbiota. Intestinal bacteria begin to break down intestinal mucus, leading to a reduction in mucus and causing inflammation in the gut.
• Lack of vegetables and fruit: Lack of vegetables and fruit in the diet leads to vitamin and mineral deficiencies, increasing the risk of gastrointestinal diseases such as colorectal disease, pancreatic disease and colon and rectal cancer.
• Unknown long-term effects: At this point, long-term studies on the health effects of the carnivore diet are lacking. Therefore, the health consequences of its long-term use are unknown.

Is carnivore diet healthy?

The carnivore diet, which consists of eating only zoonotic products, is controversial among nutrition experts. Although it can lead to rapid weight loss, its long-term health consequences are uncertain.

Eliminating all sources of carbohydrates, including vegetables, fruits, nuts and legumes, can lead to severe vitamin and mineral deficiencies[2]. Long-term adherence to the diet can increase the risk of serious conditions such as hypertension, atherosclerosis, gout and heart attack. Meat-excluded plant products are essential in the context of providing the body with antioxidant compounds, which play an important role in protecting against the development of many diseases, including cancer[3]. Furthermore, the carnivore diet is highly restrictive and challenging to sustain long-term. In order to achieve healthy weight reduction, it is not necessary to go for such drastic methods.From a dietary perspective, the carnivore diet is not conducive to developing sustainable and healthy eating habits.

Carnivore diet meal plan

A sample menu on the carnivore diet, as intended, provides various sources of protein and animal fats, while eliminating carbohydrates and all plant products.

Day I

• Breakfast: Three egg omelette, a few slices of bacon.
• Lunch: Pork tenderloin fried in lard.
• Dinner: Baked salmon fillet with butter, fried egg.

Day II

• Breakfast: Smoked mackerel paste, kabanosy.
• Lunch: Fried prawns with garlic butter.
• Dinner: Bone broth.

Day III

• Breakfast: 2 fried eggs, fried pork sausage.
• Lunch: Baked cod fillet.
• Dinner: Beef burger without bun with hard cheese.

How does the carnivore diet differ from the keto diet?

While both the ketogenic and carnivore diets limit carbohydrate intake, they differ significantly in their allowed foods and nutritional principles.

The ketogenic diet emphasizes high fat, moderate protein, and low carbohydrate intake, but allows for a wider variety of foods. While on keto, low-carbohydrate fruit and vegetables are allowed, as well as a variety of protein and fat sources, so that, the ketogenic diet is more varied, while providing a greater amount of essential nutrients. One of the main goals of the diet is to achieve a state of ketosis, in which the body burns fat as its main source of energy, leading to numerous health benefits.

The carnivore diet is a much more restrictive form of keto. It focuses solely on the consumption of zoonotic products, eliminating all plant sources. The diet is based on meat, fish, eggs and some dairy products, completely excluding vegetables, fruit, nuts and seeds. This results in a monotonous diet and serious deficiencies of vitamins and minerals present in plant products. The lack of essential nutrients can result in health problems, as described earlier in this article.

Analysing both diet plans, the ketogenic diet stands out for its flexibility and greater freedom in composing meals. On the contrary, the carnivore diet is limited to a few ingredients on which the menu is based. In the keto diet, the upper limit of carbohydrate intake is around 50g per day, which allows the inclusion of small amounts of vegetables and fruit in the meals. The carnivore diet, on the other hand, aims to eliminate carbohydrates completely, meaning that the daily amount oscillates between 0-5 g. Such an extreme approach makes it difficult to maintain in the long term and may prove harmful in terms of health.

In conclusion, due to its flexibility, the ketogenic diet is generally more accessible and healthier for most people compared to the carnivore diet. It allows a variety of foods to be eaten, providing essential nutrients and supporting health in many ways.

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