What is the Carnivore Diet and Is It Safe?

What is the Carnivore Diet and Is It Safe?

The Carnivore Diet is a highly restrictive eating plan that focuses exclusively on animal-based foods. This includes meat, poultry, fish, seafood, eggs, and some dairy products. Essentially, it eliminates all plant-based foods such as fruits, vegetables, grains, legumes, seeds, and nuts. It is often referred to as the "zero carb" diet due to the absence of carbohydrates in the meals.

The Carnivore Diet is considered an extreme form of the ketogenic diet (keto). Both diets are low in carbohydrates and high in fats. The ketogenic diet, in particular, forces the body into a state known as ketosis, where the body burns fat for energy instead of glucose, the primary energy source for most cells. The keto diet typically consists of around 70% to 75% fats, 20% protein, and fewer than 10% carbohydrates. Since the carnivore diet includes almost no carbs at all, it is considered one of the most ketogenic diets.

Unlike a standard keto diet that may include healthier fats like avocado or olive oil, the Carnivore Diet is primarily composed of animal fats, which are mostly saturated. This raises concerns, as saturated fats can increase levels of LDL ("bad") cholesterol, a known risk factor for heart disease.

Health Risks of the Carnivore Diet

While the Carnivore Diet may help some individuals lose weight due to its fat-burning effect, there are significant health risks associated with it. One of the key concerns is its potential to raise LDL cholesterol levels, both in the short and long term, which may lead to an increased risk of cardiovascular diseases.

In addition to heart health, there are other longer-term health risks to consider when following a carnivore diet:

• Kidney stones: A high intake of protein can increase the kidneys' workload, potentially resulting inkidney stones over time.
• Gout: The diet's heavy reliance on animal proteins may increase uric acid levels, which can contribute to gout.
• Osteoporosis: The absence of plant-based foods, particularly fruits and vegetables, can result in deficiencies in essential vitamins and minerals like calcium, magnesium, and potassium, which are important for bone health.
• Furthermore, excessive protein intake can potentially lead to kidney issues, particularly in individuals with preexisting kidney conditions.

Conclusion

While the Carnivore Diet may offer short-term benefits like weight loss due to its fat-burning nature, it comes with several health risks. The lack of essential nutrients found in plant-based foods and the potential for raised cholesterol, kidney problems, and other health issues make it a concerning long-term dietary choice. As such, it is important to carefully consider these risks and explore more balanced, nutrient-rich eating plans for overall health.

Source:                                  

Harvard Health Publishing, May 8, 2024, What is the carnivore diet? Access: 20.01.2025 https://www.health.harvard.edu/nutrition/what-is-the-carnivore-diet#:~:text=Answer%3A%20The%20carnivore%20diet%20meal,the%20%22zero%20carb%22%20diet