Examining the Results and Health Effects of Following a Carnivore Diet

Understanding the Carnivore Diet and Its Effects on Health

The carnivore diet, also known as the all-meat diet, has grown in popularity over the past few years. This extreme eating plan involves eliminating all plant foods and restricting intake to just meat, fish, eggs, and other animal foods. Advocates claim the carnivore diet can aid weight loss, reduce inflammation, and improve a variety of health conditions. But what does research actually say about the results and effects of this restrictive regimen?

What is the Carnivore Diet?

True to its name, the carnivore diet consists solely of animal-based foods. This means eating:

• Meat: Beef, lamb, pork, chicken, turkey, organ meats
• Fish and seafood: Salmon, trout, shrimp, lobster, clams, mussels
• Eggs
• Dairy products: Milk, cheese, butter, yogurt

All fruits, vegetables, grains, legumes, nuts, seeds, plant-based oils, and sugar are eliminated. Some carnivore dieters may include small amounts of seasonings, spices, coffee, and tea.

There is no specific meal plan or calorie intake recommendation. Followers simply eat as much fatty animal foods as desired whenever hungry. The diet has no research backing its effectiveness but was popularized through testimonials claiming benefits for weight loss, diabetes, and autoimmune issues.

Proposed Benefits of the Carnivore Diet

Advocates assert the carnivore diet can:

• Aid weight loss and fat burning
• Improve diabetes and metabolic health
• Reduce inflammation and autoimmune symptoms
• Eliminate allergies and food intolerance reactions
• Clear acne and other skin conditions
• Improve mood, focus, and mental clarity

These benefits are attributed mainly to the lack of any plant foods, fiber, carbs, and sugar in the diet. However, no rigorous scientific studies have researched the effects of an all-meat eating plan on health.

Potential Risks of the Carnivore Diet

Health professionals have expressed concerns over the safety and nutritional adequacy of the carnivore diet, including:

• May lack essential vitamins, minerals, and fiber
• Can cause constipation without plant foods
• Increases risk of nutrient deficiencies over time
• High in saturated fat and cholesterol
• May damage kidney function and bone health

The long-term elimination of all fruits, vegetables, and whole grains goes against standard nutrition advice. While meat provides protein and important nutrients, plants are vital sources of fiber, antioxidants, and key vitamins and minerals.

Examining the Results of the Carnivore Diet

Despite anecdotal reports of benefits, no rigorous, large-scale studies have researched the carnivore diet. However, several small studies and cases do shed light on potential effects on body weight, cardiovascular and metabolic health markers, exercise performance, and more.

Weight Loss Effects

Some carnivore dieters rave about rapid weight loss and fat burning results. Can eating only meat really lead to more weight loss than a balanced diet? Small studies suggest possible benefits:

• A 2021 study of 17 overweight adults found the carnivore diet led to a significant 10% weight loss after 1 month, with trimming of all fat areas.
• Another small 2021 study in 10 people showed 7.7 pounds of weight loss on average after a month on the carnivore diet.
• A 2019 study in 5 people doing resistance training found lean mass preservation and similar fat loss compared to a regular diet after 6 weeks.

Experts note weight loss is likely on the carnivore diet due to the ultra low carbs and elimination of all junk food, sweets, and alcohol. However, long-term results remain unknown.

Effects on Cardiovascular Health

The carnivore diet is presumed to increase cardiovascular risks due to its high saturated fat from red meat and lack of protective fruits and vegetables. But a few small studies found:

• A 2020 study in 38 adults saw no change in total, LDL, or HDL cholesterol on a strict carnivore diet for 4 weeks.
• A 2021 study in 72 obese people found decreases in total and LDL cholesterol compared to baseline after 1 month on the carnivore diet.
• Another 2021 study saw no difference in major CVD markers like blood pressure, heart rate, cholesterol, or triglycerides after 1 month in 10 people.

However, experts caution these tiny samples of young, healthy adults studied for short periods cannot determine long-term heart health effects. Larger trials over months to years are needed.

Metabolic Effects

Some evidence suggests potential benefits for metabolic health:

• A 2019 study in 5 male weightlifters reported increased insulin sensitivity and secretion after 6 weeks on the carnivore diet.
• One 2021 study found decreased fasting blood sugar, HbA1c, and ketone levels after 1 month in 10 people.
• Another 2021 study saw greater reductions in HbA1c and fasting glucose compared to a standard diet over 1 month in 72 obese adults.

Researchers hypothesize eating only meat may improve metabolic factors due to the total avoidance of refined carbs and sugars. But current evidence is extremely limited.

Effects on Exercise and Physical Performance

How does an all-meat diet impact strength and endurance? Results are mixed:

• A 2020 study of 18 resistance-trained men found decreases in body weight and fat without losing lean mass after 6 weeks on the carnivore diet.
• However, that study saw reductions in upper and lower body muscular endurance.
• A 2019 study in 5 weightlifters observed no negative effects on strength or aerobic performance after 6 weeks.
• But a 2022 study in 7 men reported decreased endurance, muscle glycogen, and performance after 4 weeks on the carnivore diet compared to a high-carb diet.

The extreme carb restriction of the carnivore diet may impair glycogen storage and hinder sustained intense exercise. But strength and muscle mass may be maintained short-term in trained athletes.

Other Reported Results

Beyond weight loss, cardiovascular, metabolic, and exercise effects, other anecdotal results of the carnivore diet include:

• Improved mental clarity, focus, and memory
• Reduced inflammation and autoimmune symptoms
• Less joint pain and improved arthritis
• Clearer skin and reduced acne
• Improved sleep quality
• Less bloating and stomach discomfort

However, these areas lack scientific research. Proposed mechanisms relate to avoiding common allergens and eliminating grains, fiber, and plant compounds that may impair gut health in susceptible people.

Potential Health Risks of the Carnivore Diet

Despite some preliminary findings, experts express many concerns over the safety of long-term carnivore diet use:

Nutrient Deficiencies

All plant foods are eliminated on a carnivore diet, including vital sources of:

• Vitamin C
• Vitamin A
• Vitamin K
• Folate
• Potassium
• Magnesium
• Fiber
• Carotenoids
• Polyphenols
• Phytochemicals

Without dietary variety, deficiencies may develop over months to years. Nutrient shortfalls can harm immunity, energy, vision, digestion, mood, mental health, and disease risk.

Gut Health and Constipation

Removing fiber-rich fruits, veggies, whole grains, and legumes often leads to intestinal issues like:

• Constipation
• Bloating
• Cramping
• Discomfort

Lack of prebiotic fiber from plants also starves healthy gut bacteria, potentially enabling overgrowth of harmful bacteria and inflammation.

Kidney Problems

High protein intake primarily from meat stresses the kidneys. Impaired kidney function may result, increasing risks of:

• Kidney stones
• Gout
• Osteoporosis
• Heart disease
• Death

Those with chronic kidney disease are especially vulnerable and should not follow a carnivore diet.

Bone Loss

Without dairy as the main protein source, inadequate calcium and vitamin K intake over time may lead to:

• Osteopenia
• Osteoporosis
• Fractures

The acid load from excess meat intake also increases calcium excretion through urine, contributing to weaker bones long-term.

Heart Disease Risk

While limited short-term studies show minimal effects, experts expect the high saturated fat content and lack of protective plant foods to increase cardiovascular risks long-term, including:

• Atherosclerosis
• Heart attack
• Stroke
• Heart failure
• Sudden cardiac death

More research is needed on the effects of prolonged carnivore diets on heart health over years or decades.

Healthy Alternatives to the Carnivore Diet

Instead of eliminating all plant foods, making more balanced, sustainable changes may benefit health with fewer risks:

Mediterranean Diet

Emphasizing fruits, vegetables, whole grains, legumes, nuts, fish, herbs, and olive oil supports longevity, weight management, and disease prevention.

Flexitarian Diet

Eating mostly plant-based but still enjoying some meat, dairy, eggs, and seafood provides balanced nutrition with less red meat.

Pescatarian Diet

Including fish and seafood but avoiding other meats reduces saturated fat intake and benefits heart health.

Low FODMAP Diet

Limiting certain carbohydrates that may induce gas and bloating can ease IBS and digestive issues without eliminating any entire food group.

AIP Diet

The autoimmune protocol diet involves a temporary elimination phase to identify food triggers, followed by gradual reintroduction of food groups.

Low-Carb Mediterranean Diet

Lowering refined carb intake while still including fruits, vegetables, legumes, whole grains, nuts, seeds, and healthy fats provides a more sustainable eating pattern.

Rather than long-term carnivore diet use, making more moderate changes tailored to your health needs and preferences may be a better approach that still avoids overly processed foods.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.