Meat madness: The risks of the carnivore diet

Diet trends are nothing new, and it may seem that every year, there is a “trending” way to approach food that will revolutionize your wellness. A recent diet experiencing some buzz? The carnivore diet.

Avid fans of the diet can be seen eating bowls of steak and a dozen scrambled eggs in a single day—some may even indulge in a stick of butter.

Devout followers claim their skin is clearer than it’s ever been, they have fewer migraines, no body odor, have lost weight and more.  

But what does the carnivore diet entail? And is it good for your health?

Lisa Marsh, MS, RD, LD, a registered dietitian at Baylor Scott & White Signature Medicine, breaks down this latest health and wellness trend.

What is the carnivore diet?

The carnivore diet, also known as the "zero carb" diet, is a restrictive eating plan that advises the consumption of only animal products and a few other items. There are no rules or guidelines for portion sizes or calorie intake.

The premise of the carnivore diet is that by cutting out carbohydrates, the body will burn fat for energy, which will lead to weight loss. This weight loss method is also referred to as a ketogenic or “keto” type diet.

 “A carnivore diet is the most ketogenic diet because it allows for almost no carbs, whereas other keto diets reduce carbohydrate intake to less than 50 grams per day,” Lisa said.

The popularity of the carnivore diet comes from the controversial belief that the diets of human ancestral populations consisted mostly of meat and fish, and the high-carb diets are the cause of the chronic conditions we see today.

Proponents of the diet also claim that it can:

• Help with inflammation
• Improve mental health
• Stabilize or lower blood sugar levels

 However, there's no reliable research to support these claims.

What can you eat on the carnivore diet?

The carnivore diet is very restrictive. A person on the carnivore diet can eat and drink:

• Black coffee
• Butter
• Eggs
• Fish
• Ghee
• Meat
• Poultry
• Sauces or gravies made with meat drippings
• Small amounts of low-lactose dairy
• Water

The diet excludes:

• Alcohol
• Fruits
• Grains
• Legumes
• Nuts
• Seeds
• Vegetables

While some people may choose to incorporate some of these other foods, strict adherence to the carnivore diet does not allow them.

Carnivore diet pros and cons

Avid fans of the carnivore diet say it has a range of benefits. However, the carnivore diet is not well-studied and there is no long-term research to support any claims.

“Unfortunately, there are no controlled studies to confirm the safety of the diet,” Lisa said. “The diet has been highly criticized due to a lack of randomized controlled trials to back up the health claims from fans of the carnivore diet.”

Pros of the carnivore diet

A positive aspect of the carnivore diet is the elimination of unhealthy, highly processed carbohydrates such as cookies, cakes, pastries, candy and sodas.

“These nutrient-poor foods are high in calories and added sugars, which should be limited in a healthy, balanced diet,” Lisa said.

The elimination of highly processed foods and sodium may:

• Aid in weight loss
• Help lower blood pressure
• Help lower blood sugar
• Improve cardiovascular health
• Reduce belly fat

“However, the carnivore diet recommends adding salt to the diet to enhance the flavor of meat, which negates some of these health benefits,” Lisa said.

Cons of the carnivore diet

There are many drawbacks to the carnivore diet that anyone interested in participating should be aware of.

High in fat, cholesterol and sodium

The carnivore diet is high in saturated fats due to the high amount of animal proteins and fats.

“Consuming too much saturated fat can lead to heart disease and other health conditions,” Lisa said.

Digestive health issues

Another area of concern is the lack of dietary fiber in the carnivore diet. The absence of fiber in your diet might initially reduce gas and bloating, however, over time, it can cause constipation and other digestive issues.

“Fiber provides numerous benefits to overall health, including lowering cholesterol, stabilizing blood sugar and promoting weight loss,” Lisa said.

Dietary fiber is also a crucial component in reducing the risk of colon cancer.

“The higher the consumption of fiber, the lower the risk of colon cancer,” Lisa said. The current recommended daily intake of fiber is at least 25 grams for women and at least 38 grams for men, which is very difficult to achieve when following the carnivore diet.

Vitamins and mineral deficiencies

If you are trying the carnivore diet, you may also experience vitamin and mineral deficiencies due to the restrictive nature of what you are eating. Without plant-based nutrients and other highly nutritious foods, it can be challenging to meet your daily intake of vitamins A, C and B12, which all contribute to optimal wellness.

Diets that are rich in plant-based foods have been associated with a lower risk of certain long-term conditions such as Alzheimer’s, heart disease and Type 2 diabetes.

Stress on the liver and kidneys

Consuming a large amount of animal protein can lead to unwanted stress on the kidneys, especially if you already experience kidney issues. While eating protein is key to a well-rounded diet, too much can have a long-term negative impact on your health.

Linked to certain types of cancer

A diet high in red and processed meats has been linked to an increased risk of cancer, including colon and rectal cancer.

Is the carnivore diet safe?

With all the various diet trends promoted today, it can be difficult to know what is the safest or healthiest. The bottom line is due to the restrictive nature of the carnivore diet, it is not the healthiest.

“The carnivore diet is not a healthy diet due to the exclusion of many health-promoting foods, primarily plant-based,” Lisa said.

Diets such as the keto diet or carnivore diet can also be difficult to sustain long-term due to them being highly restrictive.

“The best diet is the one you can sustain the longest. Work on making small improvements to your diet, which over time can really add up,” Lisa said.

A gradual lifestyle change approach is more manageable than tackling a trendy diet that is drastically different than your usual diet. Eating a balanced diet with a variety of healthy foods is more sustainable and is likely to be more beneficial to your health in the long run.

Looking for nutritional support on your wellness journey? Connect with a registered dietitian today.