Carnivore Diet Under Fire: What Science Says About the Trend

The carnivore diet has ignited fierce debates, promising dramatic health transformations while raising red flags among experts. By cutting out all plant-based foods, this radical eating pattern pushes the boundaries of nutrition science, forcing the body into ketosis and relying solely on animal products for sustenance.

But is the hype backed by science, or are the risks too significant to ignore? Here’s what research shows about the potential benefits, dangers, and environmental impact of this extreme diet—and who should think twice before giving it a try.

What Is the Carnivore Diet?

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The carnivore diet represents the ultimate elimination diet, consisting exclusively of animal products while excluding all plant-based foods. (ref) It’s essentially a more extreme version of the ketogenic diet, pushing the body into a state of ketosis where it burns fat for energy instead of carbohydrates. 

This controversial eating pattern has gained significant attention on social media, with followers claiming dramatic health transformations.

What Can You Eat?

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The diet’s food list is straightforward but highly restrictive:

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Primary Foods:

  • All types of meat (beef, pork, lamb, poultry)
  • Fish and seafood (salmon, trout, mackerel, shellfish)
  • Organ meats (liver, kidney, heart)
  • Eggs
  • Low-lactose dairy (butter, hard cheese)
  • Bone broth
  • Salt and zero-carb seasonings

The Science behind It

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When following the carnivore diet, your body enters ketosis because it lacks carbohydrates, its preferred energy source. The body then begins converting fat into ketones for energy, similar to the ketogenic diet.

The diet typically consists of approximately 70-75% of calories from fat and 20% from protein, with virtually no carbohydrates.

Potential Benefits & Claims

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Proponents of the diet report several benefits:

  • Weight loss and improved body composition
  • Better blood sugar control
  • Reduced inflammation
  • Improved mental clarity
  • Better digestive health
  • Clearer skin

However, it’s crucial to note that these benefits are largely anecdotal, and no controlled studies support these claims.

Health Risks & Concerns

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Medical experts have identified several serious health risks:

Nutritional Deficiencies:

  • Lack of fiber, which is essential for gut health
  • Missing crucial vitamins and minerals found in plants
  • Absence of beneficial plant compounds like antioxidants, carotenoids, and polyphenols

Long-term Health Risks:

  • Increased risk of kidney stones and gout
  • Potential for osteoporosis
  • Higher risk of cardiovascular disease due to saturated fat intake
  • Increased cancer risk, particularly colorectal cancer
  • Impaired kidney function from excessive protein

Environmental Impact

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The environmental footprint of the carnivore diet is substantial. The diet’s heavy reliance on animal products contributes significantly to:

  • Deforestation
  • Greenhouse gas emissions
  • Water consumption
  • Land use issues

Who Should Avoid It

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The diet is particularly risky for:

  • People with kidney disease
  • Those with heart conditions
  • Pregnant or lactating individuals
  • People with osteoporosis
  • Anyone with a history of eating disorders

Expert Consensus

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The medical community largely agrees that the carnivore diet is unsustainable and potentially dangerous. While some people might see short-term improvements when switching from a processed food-heavy diet, the long-term health consequences could be significant. 

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Harvard researchers have found that people who consume high amounts of red meat tend to have shorter lifespans and higher rates of cardiovascular disease and cancer.

Harvard’s Dr. Walter Willett, professor of epidemiology and nutrition, calls the carnivore diet “basically a terrible idea.” (ref)

Although, proponents of the diet like Jordan Peterson still continue to sing its praises. Peterson also has a version of the carnivore diet named after himself. (ref)

The Bottom Line

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While the carnivore diet may lead to short-term weight loss and some reported benefits, its extreme restrictions, and potential health risks make it unsustainable and potentially dangerous for long-term health.

Instead, health experts recommend following a balanced diet that includes a variety of foods from all food groups. As with any significant dietary change, it’s essential to consult with healthcare providers before starting such a restrictive eating pattern.

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davin
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.