The Carnivore Diet

In a world where dietary advice is often confusing and contradictory, the carnivore diet offers a refreshing simplicity and a return to our ancestral roots. For those who have tried other dietary approaches with little success, the carnivore diet represents a promising alternative that’s worth exploring.

What is the carnivore diet?

The carnivore diet, as its name suggests, is a dietary regimen that revolves around consuming animal products exclusively. This way of eating represents a paradigm shift from the average diet that includes a mix of both plant and animal foods. In its simplest form, the carnivore diet is a zero-carb, high-fat, and high-protein diet where your nutritional intake comes from meats, seafood, and other animal products.

Unlike other dietary protocols that have specific macronutrient ratios or caloric restrictions, the carnivore diet does not have such stipulations. The only ‘rule’, so to speak, is to consume foods that come from animal sources. This includes beef, chicken, pork, fish, eggs, and dairy. Some followers of the carnivore diet also include certain animal byproducts such as bone broth, organ meats, and even animal fats like lard and tallow in their diet.

In essence, the carnivore diet is a return to our primal roots, a nod to our ancestors who thrived on hunting and gathering, with an emphasis on the hunting. It’s a celebration of the notion that human bodies are designed to efficiently utilize animal products for growth, repair, and overall health.

What is the Role of Ketosis in the Carnivore Diet?

In the carnivore diet, you consume primarily animal products — a food group naturally low in carbohydrates and high in protein and fats. When you limit your carbohydrate intake in this way, your body needs to find an alternative energy source. Enter: ketosis.

Ketosis is a metabolic state where the body uses fat, instead of glucose (from carbohydrates), as its primary source of energy. The liver breaks down fats into molecules called ketones, which can be used by the body and brain for energy.

Here’s why ketosis is a game-changer in the carnivore diet:

1. Sustainable Energy: Unlike glucose, which causes energy spikes and crashes, ketones provide a more steady and sustainable energy source. This can result in improved focus, energy levels, and overall cognitive function.
2. Weight Management: Ketosis encourages the body to burn its fat stores for energy, supporting weight loss and healthy weight management.
3. Appetite Control: High-fat and high-protein diets have been linked to increased satiety. In ketosis, the hunger hormone ghrelin is reduced, helping you feel full longer and reducing the likelihood of overeating.
4. Insulin Sensitivity: By limiting carbohydrate intake, the carnivore diet can help improve insulin sensitivity and potentially reverse the symptoms of insulin resistance, a key factor in type 2 diabetes.
5. Inflammation Reduction: Ketones, especially beta-hydroxybutyrate (BHB), have anti-inflammatory properties which can benefit individuals with chronic inflammatory conditions.

It’s important to note that while many people naturally enter a state of ketosis on the carnivore diet due to its low-carb nature, it’s not the only diet that can trigger this metabolic state. Ketosis is primarily achieved through a reduction in carbohydrate intake, and several other diets share this approach:

1. Ketogenic Diet: This is perhaps the most well-known diet for inducing ketosis. It typically involves consuming a high amount of fats, moderate protein, and very low carbohydrates, usually at a ratio of 4:1:1.
2. Low-Carb Diet: While not as extreme as the ketogenic diet, low-carb diets like the Atkins diet also aim to reduce carbohydrate intake, which can lead to a state of ketosis, especially in the early stages.
3. Paleolithic Diet: The Paleo diet focuses on whole foods and eliminates grains, legumes, and most processed foods, which can reduce carbohydrate intake sufficiently to induce ketosis, especially if root vegetables and fruits are limited.

One of the major appeals of the carnivore diet in relation to ketosis is its simplicity. Unlike other low-carb or ketogenic diets, which often involve tracking macronutrients meticulously, weighing food, and adhering to complex recipes to ensure you stay within your carbohydrate limit, the carnivore diet eliminates this need for precise tracking and measurement.

On a carnivore diet, you’re primarily eating meat and other animal products, all of which are naturally low in carbohydrates. This makes it incredibly straightforward to maintain a state of ketosis. There’s no need to worry about hidden carbs in your meals, no need to count calories, and no need to follow complicated recipes. You’re essentially eating to satiety with foods you enjoy, which can make the diet more sustainable and enjoyable for many people.

However, this simplicity doesn’t mean that the carnivore diet is easy for everyone. It can be a significant shift from a traditional diet, and some people may find the lack of food variety challenging. But for those who thrive on routine and simplicity, or for those who have struggled to maintain ketosis on more complex diets, the carnivore diet can offer an uncomplicated pathway to achieving and maintaining a state of ketosis.

Why consider a carnivore diet?

In recent years, many people have grown frustrated with the conventional wisdom around diet and health. Despite following advice from medical professionals and dietitians, including reducing dietary fat, increasing whole grains, and engaging in regular exercise, many find themselves battling progressive metabolic diseases, stubborn weight issues, and generally feeling unwell.

In this context, the carnivore diet has emerged as a compelling alternative. Its recent rise in popularity is due in part to a growing body of anecdotal evidence and testimonials from people who have experienced remarkable health transformations, often after years of struggling with other dietary approaches.

One of the primary reasons to consider a carnivore diet is its simplicity. Unlike other dietary protocols that require careful tracking of macronutrients or caloric intake, the carnivore diet is straightforward: if it’s from an animal, you can eat it. This simplicity eliminates the need for complicated meal planning or extensive food tracking, making it an appealing choice for those who prefer a more straightforward approach to eating.

Another major draw of the carnivore diet is its potential for addressing chronic health issues, particularly metabolic diseases. Many people have found relief from conditions such as diabetes, obesity, and autoimmune diseases when they switched to a carnivore diet. While the science is still emerging in this area, the potential and reported health benefits cannot be ignored.

The growing acceptance of the carnivore diet within the health community has also played a role in its rise in popularity. Notable doctors, researchers, and food pioneers have started to explore and advocate for the potential benefits of this way of eating. Their work has helped to legitimize the carnivore diet and has encouraged others to give it a try.

What Foods Can I Eat on a Carnivore Diet?

The primary principle of the carnivore diet is to consume foods that come from animal sources. Here are the main foods you can enjoy:

• Meat: This includes beef, pork, lamb, venison, and other game meats. Both lean cuts and fattier cuts are included.
• Poultry: Chicken, turkey, duck, and other birds are on the menu.
• Fish and Seafood: All types of fish and seafood are acceptable, including salmon, trout, sardines, shellfish, and others.
• Eggs: Both chicken and other bird eggs are allowed.
• Dairy: Milk, cheese, butter, and cream are generally allowed, although some carnivores choose to avoid dairy due to its lactose content. Choose full-fat options where possible.
• Organ Meats: Liver, heart, kidney, and other organ meats are particularly nutrient-dense and are encouraged.
• Bone Broth: Bone broth made from animal bones is also a good option.
• Fats: Animal fats such as lard, tallow, and duck fat can be used for cooking.

What Foods Should I Avoid on a Carnivore Diet?

The carnivore diet avoids any food that does not come from an animal source. Here’s what you should typically avoid:

• Fruits and Vegetables: While many diets encourage a high intake of fruits and vegetables, these are avoided on a carnivore diet because of their sugar and fiber properties..
• Grains: This includes wheat, rice, oats, barley, and other cereal grains.
• Legumes: Beans, lentils, peas, and other legumes are not included in a carnivore diet.
• Nuts and Seeds: These plant-based sources of fat are also avoided.
• Sugars and Sweeteners: Both natural and artificial sweeteners are generally avoided.
• Processed Foods: This includes any food that has been significantly altered from its natural state, including processed meats with added ingredients.

Remember, the guiding principle of the carnivore diet is to consume animal products exclusively. If a food fits into this category, it’s generally allowed. If not, it’s best to avoid it.

What are the benefits of a carnivore diet?

• Weight Loss: Many people find that a carnivore diet helps them lose weight. This could be due to the high protein content, which helps to increase feelings of fullness, or the elimination of processed foods that can often contribute to weight gain.
• Improved Blood Sugar Control: By excluding carbohydrates, the carnivore diet can lead to more stable blood sugar levels, which can be particularly beneficial for individuals with diabetes or insulin resistance.
• Increased Mental Clarity: Some followers of the carnivore diet report increased mental clarity and improved mood. While the mechanisms behind this aren’t entirely clear, it may be related to the elimination of certain food groups that can impact brain function.
• Reduced Inflammation: Some studies suggest that plant-based foods can cause inflammation in certain individuals. By eliminating these foods, the carnivore diet may help to reduce inflammation.
• Simplified Dieting: The carnivore diet is simple to follow, which can be a relief for individuals who have tried more complicated diet plans in the past. There’s no need to count calories or macronutrients – the only rule is to eat animal products.
• Potential Reduction in Digestive Issues: Some people find that eliminating plant foods can help alleviate symptoms of digestive issues, such as bloating, gas, and irritable bowel syndrome (IBS).
• High in Nutrient-Dense Foods: Animal products are generally high in many essential nutrients, including B vitamins, iron, and zinc. Organ meats in particular are incredibly nutrient-dense.

While the carnivore diet has potential benefits, it’s important to note that everyone’s experience with the diet can vary, and what works well for one person might not work as well for another. Always consult with a healthcare professional before making significant changes to your diet.

What are the downsides of a carnivore diet?

Let’s explore some of the potential downsides of the carnivore diet, keeping in mind that while some might view these as challenges, others may see them as opportunities or even advantages.

•  Limited Variety: Some people might find the food choices on a carnivore diet to be monotonous given its exclusive focus on animal products. However, with a bit of creativity and a willingness to experiment with different cuts of meat and cooking methods, this needn’t be a problem.
•  Potential Nutrient Deficiencies: Critics of the carnivore diet argue that it could lead to deficiencies in certain nutrients that are more abundant in plant foods, such as vitamin C and certain types of fiber. However, many carnivore diet advocates argue that human nutrient requirements can change in the absence of carbohydrates, and that animal foods contain all the nutrients that humans need in bioavailable forms.
•  Social Challenges: Adhering to a carnivore diet can be tricky in social situations where non-animal foods are the norm. But on the bright side, you’ll always have a conversation starter!
•  Decreased Medical Bills: It’s possible that you might experience a decline in the frequency of doctor’s visits and a reduction in medical bills due to improved overall health. This can be an unfortunate downside if you enjoy frequent chats with your doctor or have a penchant for perusing pharmaceutical aisles.
•  Reduced Whinge Rights: With the potential disappearance of chronic diseases, you might find you have fewer ailments to complain about. This might require you to develop new hobbies or find new topics of conversation.
•  Initial Adjustment Period: Some people experience a transitional phase when first starting the carnivore diet, which can include symptoms like fatigue, headaches, and digestive changes. These typically resolve within a few weeks, but during this time, you might miss out on feeling tired and sluggish all the time (if you’re into that sort of thing).

Who are the main proponents of the carnivore diet?

The carnivore diet has attracted a number of high-profile advocates who have played a significant role in bringing this way of eating into the mainstream.

1. Shawn Baker: Surgeon and author of the book “The Carnivore Diet“, Baker has been a major proponent of the diet, promoting it extensively on social media and other platforms.
2. Jordan Peterson & Mikhaila Peterson: Jordan, a renowned psychologist, and his daughter Mikhaila are also vocal supporters of the carnivore diet. They follow a strict version of the diet, known as the “Lion Diet”, which consists solely of beef, salt, and water.
3. Amber L O’Hearn: An advocate for the carnivore diet and author of a book explaining why the diet can take health to the next level, especially for low-carb dieters​.
4. Amy Berger: She views the carnivore diet as similar to intermittent fasting and believes many people do well with it long-term​​.
5. Andrew Oswari: A Family Physician who transitioned to Integrative Medicine and used a carbohydrate restriction program, similar to the carnivore diet, to reverse his diabetes and lose 70 lbs​.

These individuals, among others, have been instrumental in highlighting the potential benefits of the carnivore diet and have inspired many to explore this way of eating. It’s important to note, however, that while these figures have reported experiencing positive outcomes from following the diet, everyone’s response to dietary changes can vary, and it’s always advisable to consult with a healthcare professional before making significant changes to your diet​.

Related: Carnivore Diet Mavericks

Addressing the common criticisms of the carnivore diet

Criticisms of the carnivore diet are common, as it represents a significant departure from conventional dietary wisdom. However, these concerns often stem from misconceptions or incomplete understandings of the diet and its effects. Let’s debunk some of these criticisms:

1. “The Carnivore Diet is Unbalanced”

Critics often argue that the carnivore diet lacks the balance of nutrients that a more varied diet would provide. However, meat is incredibly nutrient-dense, providing essential amino acids, fats, vitamins, and minerals. Organ meats, in particular, are nature’s multivitamin, filled with key nutrients like vitamin B12, iron, and zinc.

2. “It Lacks Fiber”

It’s widely believed that fiber is necessary for digestive health, but many followers of the carnivore diet report improved digestion and less bloating without it. This could be because fiber can be hard to digest for some people, leading to gastrointestinal distress.

3. “The Carnivore Diet Will Give You Scurvy”

Scurvy is a disease caused by a deficiency of vitamin C. Critics argue that because the carnivore diet lacks fruits and vegetables, the primary sources of vitamin C, it will inevitably lead to scurvy. However, scurvy is rare among carnivore dieters, likely because the vitamin C requirement decreases when consuming a diet low in carbohydrates, and because egg yolks, liver, and fresh meat contains small amounts of vitamin C that can help prevent deficiency.

4. “The Carnivore Diet Raises Cholesterol Levels”

While it’s true that eating a carnivore diet can raise cholesterol levels, the understanding of cholesterol’s role in heart disease is evolving. Total cholesterol is an incomplete indicator of heart health. The more important factors are the ratios of different types of cholesterol and the presence of inflammation.

5. “The Carnivore Diet is Bad for the Environment”

The argument here is that meat production is resource-intensive and contributes to greenhouse gas emissions. However, this criticism often overlooks the environmental impact of crop production and the potential benefits of regenerative agriculture, which can improve soil health, biodiversity, and carbon sequestration.

In summary, while the carnivore diet may be controversial, many criticisms of it can be addressed by a more nuanced understanding of nutrition, health, and environmental sustainability.

Is the carnivore diet healthy?

The question of whether the carnivore diet is healthy is a matter of ongoing debate. However, if we look beyond the confines of traditional nutrition research and consider the growing body of anecdotal evidence, the picture becomes more nuanced and intriguing.

While there are no randomized controlled trials (RCTs) specifically investigating the carnivore diet at this time, the overwhelming number of anecdotal reports suggest a positive impact on health, particularly for those who have found little to no relief with conventional dietary approaches. These accounts should not be dismissed lightly, as they often come from individuals who have grappled with chronic diseases and found significant improvement or even complete remission on a carnivore diet.

Reports include alleviation of symptoms or reversal of conditions such as:

• Type 2 Diabetes
• Autoimmune diseases
• Inflammatory conditions
• Digestive disorders
• Mental health issues
• Obesity and metabolic syndrome

This isn’t to say the carnivore diet is a panacea or that it’s suitable for everyone. People respond differently to dietary changes, and some may not tolerate or adapt well to this way of eating. Therefore, it’s crucial to listen to your body and make adjustments as necessary.

Moreover, those with progressive conditions should seek professional treatment and consider doctors who are open to less conventional dietary approaches, such as the carnivore diet. This way, they can monitor their health metrics and make informed decisions about their diet and lifestyle.

The carnivore diet is a radical departure from conventional dietary wisdom, but its potential benefits, as reported by a growing number of individuals, make it an avenue worth exploring. More research is certainly needed, but for those who have reached the end of their journey with traditional approaches, the carnivore diet may just be a new beginning.

Remember, health is a personal journey. It’s not about adhering strictly to one dogma or another, but about finding what works best for you. With the carnivore diet, many have found a path to improved health and well-being. Perhaps you might, too.