The carnivore diet, often dubbed the “zero-carb” diet, is a highly restrictive eating plan that has gained attention for its radical approach to food. This diet centers exclusively around the consumption of animal products, essentially eliminating all plant-based foods from your plate. But what exactly does this entail, and more importantly, is a carnivore diet safe for your health?
Selection of animal-based foods allowed on the carnivore diet, including raw chicken, pork, salmon, and beef, displayed on a wooden cutting board
At its core, the carnivore diet meal plan permits only meat, poultry, fish, seafood, eggs, and in some variations, minimal dairy products. This means a complete avoidance of fruits, vegetables, grains, legumes, nuts, and seeds. This extreme elimination of carbohydrates is why it’s frequently categorized as a ketogenic diet, or more specifically, the most stringent form of keto.
To understand why the carnivore diet is considered ketogenic, it’s important to grasp the basics of ketosis. Typical diets provide the body with glucose from carbohydrates for energy. However, when carbohydrate intake is drastically reduced, as in keto diets, the body shifts its primary fuel source to fat. This fat breakdown process produces ketones, which are then released into the bloodstream to be used for energy. This metabolic state of burning fat for fuel, rather than glucose, is known as ketosis.
While a standard ketogenic diet typically suggests a macronutrient ratio of around 70-75% of calories from fat, 20% from protein, and less than 10% from carbohydrates, the carnivore diet takes this to an extreme. By eliminating nearly all carbohydrates, it pushes the body into a state of deep ketosis. The fat content in a carnivore diet isn’t strictly dictated; it’s primarily derived from the natural fat present in the consumed animal products and any additional fats used in cooking.
Understanding the Potential Risks of a Carnivore Diet
While some variations of the ketogenic diet can incorporate healthier unsaturated fats, the carnivore diet largely relies on animal fats, which are predominantly saturated fats. Saturated fat is known to be the less healthy type of fat, primarily because it can elevate levels of LDL cholesterol, often referred to as “bad” cholesterol. Elevated LDL cholesterol is a significant risk factor for heart disease and other cardiovascular issues.
One of the primary concerns with all ketogenic diets, and particularly pronounced in the carnivore diet, is the tendency to increase LDL cholesterol levels, both in the short and long term. Beyond cholesterol, long-term adherence to a carnivore diet raises concerns about an increased risk of several health problems. These include kidney stones, gout, and osteoporosis. Furthermore, the exceptionally high protein intake characteristic of the carnivore diet can place a strain on kidney function, potentially leading to impairment over time.
Although keto diets, including the carnivore diet, can initially lead to weight loss due to the body burning fat for fuel, health experts generally do not recommend the carnivore diet as a sustainable or healthy weight loss strategy. The restrictive nature and potential long-term health risks outweigh any potential short-term benefits for most individuals. A balanced dietary approach is typically recommended for sustainable weight management and overall well-being.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for personalized dietary advice and before making significant changes to your diet, especially if you have underlying health conditions.
