Diet: Carnivore

The carnivore diet is a "modern" diet that has gained popularity in the past 5-7 years via social media after Dr. Shawn Baker created it in 2019. The carnivore diet is an all-animal product, no carbohydrate diet (typically less than 5% of total calories from carbs).*

If this sounds like the keto diet, it's because it is a type of keto diet, and the keto diet is not new.

While the carnivore diet appears to contradict research promoting the consumption of fruits, vegetables, and fiber, the idea that an all-animal diet can be healthy stems from reports of high-altitude populations living healthy, long lives on an all-animal diet.

A 2021 study examined the potential benefits of a carnivore diet and found that participants viewed the diet positively, reporting improved health. However, the results were based on perceptions rather than dietary, physical, or laboratory assessments, which means that this study had several limitations. Still, Lennerz et al. raised some interesting questions to ponder regarding our understanding of the carnivore diet and nutrient deficiencies.

If you plan to follow a carnivore diet, I recommend consulting with a dietitian, as there is potential for several nutrient deficiencies due to its extreme restrictiveness. Breakfast, lunch, and dinner consist of animal products (high-fat beef, chicken, pork, turkey, etc.), and no beverages other than water are permitted. Depending on the version of the diet, it may or may not include dairy products - and if dairy is permitted, it's limited to low-lactose dairy products only. To limit the number of micronutrient deficiencies, consider incorporating organ meats and vitamin supplements into your diet.

Not that these are necessary for good health or happiness, but alcohol and coffee are not permitted. (Bummer!)

The positives: You get to eat a lot of meat, including bacon! (And you may lose weight.)

The negatives: Risks of micronutrient deficiencies, including those of vitamin C, folate, thiamin, and minerals such as calcium, iron, iodine, magnesium, and potassium. This diet can exceed sodium recommendations, and it is also lacking in fiber. Finally, this is an expensive diet.

Would I recommend this diet to a client? I would not recommend this diet due to its restrictiveness and the lack of research supporting its benefits. Other keto diets may be more appropriate depending on the individual's needs.

---

*References

1. The Diet Review. www.health.harvard.edu

2. Goedeke S, Murphy T, Rush A, Zinn C. (2024). Assessing the Nutrient Composition of a Carnivore Diet: A Case Study Model. Nutrients,17(1):140.

3. Lennerz BS, Mey JT, Henn OH, Ludwig DS. (2021). Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a "Carnivore Diet." Curr Dev Nutr, 5(12):nzab133.