Keeping Fit: The carnivore diet, a good or bad idea for your New Year’s resolutions?

Published 11:00 am Tuesday, January 30, 2024

In the last five years the carnivore diet has taken the nutrition world by storm.

Carnivore diets consist of consuming only animal products and avoiding all plant foods. Some people claim this diet can improve various health conditions, promote weight loss and enhance athletic performance. But is there any scientific evidence to back up these claims? Are there potential risks and drawbacks of following such a restrictive diet? In this article we will explore the pros and cons of the carnivore diet and if it should be a part of your New Year’s resolutions.

More than a low-carb diet

The carnivore diet is a type of low-carb diet that excludes all plant foods. This includes fruits, vegetables, grains, legumes, nuts, seeds, herbs, spices and oils. The only foods allowed on this diet are meat, fish, eggs, dairy products and animal fats. Some people also include organ meats, bone broth and salt. The carnivore diet is similar to other low-carb diets, such as the ketogenic diet and the paleo diet, but it is more extreme and restrictive.

The pros

The proponents of the carnivore diet claim it can provide several benefits for health and well-being. Some people believe that plant foods contain anti-nutrients, such as lectins, phytates, oxalates and gluten, that can trigger inflammation and immune reactions in some individuals. By eliminating these foods, they argue that the carnivore diet can reduce inflammation and improve symptoms of autoimmune diseases, such as rheumatoid arthritis, psoriasis, Crohn’s disease and multiple sclerosis.

Some people report that the carnivore diet helps them overcome digestive issues, such as bloating, gas, constipation, diarrhea, irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). They attribute this to the elimination of fiber and other plant compounds that can irritate the gut lining and feed harmful bacteria.

Some people claim that the carnivore diet boosts their cognitive function and mood by increasing ketone production and stabilizing blood sugar levels. Ketones are molecules that are produced when the body burns fat for fuel instead of glucose. They can cross the blood-brain barrier and provide energy for the brain cells. Some studies have shown that ketones can have neuroprotective effects and improve memory, learning and mood disorders.

The cons

While this all sounds great, proponents of the carnivore diet often overlook the downsides. One of the major concerns with the carnivore diet is the potential for nutrient deficiencies. This diet may lead to a lack of nutrients that are typically found in plant foods, such as fiber, vitamin C and other antioxidants. These nutrients are essential for various bodily functions, and their absence in the diet could lead to health issues over time.

Consuming only meat and animal products can lead to an increased risk of heart disease, certain types of cancer, kidney stones and other kidney problems. These risks are associated with the high intake of saturated fats and cholesterol and low intake of fiber and certain vitamins and minerals.

Lastly, the carnivore diet can be quite costly. Meat, especially high-quality meat, can be expensive. This could make the diet less accessible for some people, and it could also lead to financial strain if not properly budgeted for. It’s important to consider the financial implications of this diet before deciding to follow it.

The bottom line

The carnivore diet, like any other diet, has its pros and cons. While it may offer certain benefits such as weight loss and improved blood sugar levels it also carries potential risks (especially long-term) including nutrient deficiencies and other increased health risks and financial implications.

It’s a highly individualized decision and what works for one person at a certain point in time may not work in the long run, or for another individual at all. Therefore, it’s crucial to remember that before embarking on any new diet, especially one as restrictive and potentially impactful as the carnivore diet, it’s highly recommended to consult with a qualified professional such as a registered dietitian or medical doctor. They can provide personalized advice based on your health history, lifestyle and goals, ensuring that your nutritional needs are met and potential risks are mitigated.

After all, the goal of any diet should be to promote long-term health and well-being, not just immediate weight loss or symptom relief.

Mitchell Arthur is a personal trainer at the Bradley Wellness Center.