Carnivore Diet vs Other Animal-Based Diets: Differences & Effects

Understanding the Carnivore Diet

The carnivore diet has become an increasingly popular dietary strategy in recent years. This highly restrictive diet involves eating only animal foods and eliminating all plant foods from the diet. People who follow the carnivore diet consume foods like red meat, poultry, fish, eggs, and dairy products. All fruits, vegetables, grains, legumes, nuts, seeds, and plant-based oils are strictly excluded. Some variations of the carnivore diet also avoid dairy products due to their carbohydrate content.

Proponents of the carnivore diet make some big claims about its purported health benefits. They say it can help with weight loss, reduce inflammation, and improve symptoms of autoimmune disorders. However, it is an extremely limited diet that lacks many important nutrients found primarily in plant foods. Most health experts warn against following such an extreme meat-only diet long-term.

Reasons People Follow the Carnivore Diet

There are several key reasons people decide to follow the carnivore diet:

• Weight loss - By restricting carbs and calories, this diet can lead to quick weight loss.
• Reduced inflammation - Limiting plant foods may decrease inflammation for some people.
• Improved autoimmune symptoms - Some claim this diet can reduce autoimmune reactions.
• Higher energy - Proponents say they feel more energized without carbs.
• Insulin regulation - This diet requires very limited insulin production.
• Mental clarity - Some report improved focus and concentration.

Foods Allowed on the Carnivore Diet

The carnivore diet only includes animal foods. Here are the main foods allowed:

• Meats: Beef, pork, lamb, chicken, turkey, organ meats, wild game.
• Fish and seafood: Salmon, tuna, shellfish, fish eggs.
• Eggs
• Dairy: Milk, cheese, butter, yogurt.
• Animal fats: Lard, tallow, duck fat, bacon fat.
• Bone broth.

People following a strict carnivore diet avoid dairy products due to the natural sugar (lactose) in milk and yogurt. Many also avoid added sugars and spices that come from plants.

Foods Eliminated on the Carnivore Diet

The carnivore diet completely eliminates all plant foods, including:

• Fruits: Apples, bananas, berries, citrus fruits.
• Vegetables: Broccoli, spinach, kale, tomatoes, carrots.
• Grains: Bread, pasta, rice, oats, wheat, corn.
• Legumes: Beans, lentils, peas, peanuts.
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds.
• Beverages: Fruit juice, coffee, tea, alcohol.
• Herbs, spices, and condiments.
• Sweets and candy.
• Processed foods with added sugars or artificial ingredients.

Avoiding all plant-based foods means that the carnivore diet is deficient in fiber, antioxidants, phytochemicals, and many vitamins and minerals.

Potential Benefits of the Carnivore Diet

People who follow the carnivore diet may experience some benefits, including:

Weight Loss

The carnivore diet is very low in carbs and calories, so it generally leads to weight loss, at least in the short-term. One 6-week study in 17 obese people found that a high-protein, zero-carb carnivore diet resulted in a significant amount of weight loss compared to a normal high-protein diet.

Reduced Inflammation

Animal foods are the only dietary sources of complete proteins. Unlike plant proteins, animal proteins don't contain lectins and antinutrients that may promote inflammation in some people. Eliminating plant foods may reduce inflammation for certain individuals.

Improved Blood Sugar

Since it contains no carbs, the carnivore diet requires very limited insulin production and may improve blood sugar regulation in some cases, especially for those with diabetes or prediabetes.

Increased Mental Clarity

Ketosis causes the body to produce ketone bodies that are used for fuel in place of glucose. Some studies suggest ketones may enhance cognitive function. Many carnivore dieters report improved mental clarity.

Decreased Digestive Issues

Plant foods contain fiber and anti-nutrients that may irritate the gut lining in sensitive individuals. Removing plant foods may decrease digestive issues like bloating, cramping, diarrhea, and leaky gut.

Potential Downsides of the Carnivore Diet

While the carnivore diet may have some benefits, experts have serious concerns about following an all-meat diet long-term:

Lacks Essential Nutrients

The carnivore diet provides no fiber, antioxidants, or phytochemicals from plants. It is also deficient in important vitamins and minerals like vitamin C, vitamin E, magnesium, and potassium.

Increased Disease Risk

Research shows plant foods help reduce the risk of heart disease, diabetes, obesity, and certain cancers. Limiting plants long-term may increase disease risk.

Micronutrient Deficiencies

Nutrient deficiencies can develop over time on the carnivore diet and lead to conditions like anemia, osteoporosis, and vision loss.

High Saturated Fat

Meats and other animal foods are high in saturated fat and cholesterol. Consuming too much can elevate blood cholesterol levels.

Changes to Gut Bacteria

Plant foods feed beneficial gut bacteria that are vital to health. Avoiding plants may cause overgrowth of harmful bacteria species.

Lack of Fiber

Without fiber from plants, the carnivore diet can cause constipation and negatively impact digestive health.

Kidney Strain

Processing high protein intake and excess nitrogen from meat can strain the kidneys over time.

Nutritional Ketosis

Although ketosis offers some benefits, prolonged ketosis from an all-meat diet may negatively impact thyroid and metabolism.

Risk of Foodborne Illness

Raw or undercooked meat and eggs increase the risk of contracting Salmonella, E. coli, Listeria, and other dangerous bacteria.

Key Differences Between the Carnivore Diet and Other Low-Carb Diets

The carnivore diet takes carb restriction to the extreme by eliminating all plant foods. However, other low-carb and ketogenic diets allow for balanced intake of meat, fish, eggs, vegetables, healthy fats, seeds, nuts, and dairy:

Keto Diet

The keto diet limits carbs to 50 grams per day. It includes meat, fish, eggs, dairy, low-carb vegetables, healthy fats, seeds, and nuts.

Paleo Diet

The paleo diet removes grains, legumes, dairy, refined sugar, and processed foods. It allows meat, fish, eggs, vegetables, fruits, nuts, seeds, and healthy oils.

Atkins Diet

The Atkins diet starts very low carb then gradually increases carbs. It permits meat, fish, eggs, dairy, low-carb vegetables, fats, nuts, and seeds.

Whole30 Diet

Whole30 cuts out added sugar, grains, legumes, dairy, and processed foods for

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.