The carnivore diet has made a comeback from its alleged pre-historic times. Although eating an all-meat diet is becoming popularized, what do we know about the impact that it may have on human health short and long term? Today we explore the in’s and out’s of the carnivore diet, who it may help, and how diet variation may be a better solution in the long run.
What is the Carnivore Diet?
The carnivore diet is essentially an all-animal product diet. The semantics of carnivore will vary slightly depending on who you ask: for some, it’s just meat and salt. For others, it includes eggs, and others will also add dairy products too.
The carnivore diet includes ruminant meat, like cattle, lamb, goat, antelope, elk, and deer, as well as non-ruminant meat like pork, chicken, duck, and fish. For those that can tolerate eggs and dairy, they qualify too as do all animal fats, like lard, duck fat, ghee, butter, cheese, and heavy whipping cream.
One thing is for sure, whether or not your ‘version’ of carnivore includes dairy or not: a pure carnivore diet will consume absolutely no plant material whatsoever.
The Problem with Plants
Just about every dietary recommendation from natural (naturopaths, ayurvedic, or traditional Chinese medicine) to more traditional (food pyramid or medical doctors) practitioners will include fruits and vegetables. Despite their popularity, plants actually have a dirty little secret that can cause significant problems for people struggling with health issues.
All living things on the planet have a protection mechanism to ensure the survival of their species. While animals have claws, teeth, or the ability to run from their predators: plants are armed with anti-nutrients in plants to help protect their species. It is this array of self-protection mechanisms that trigger an immune response in their prey (in this case, humans). [1, 2] They include:
- Phytates (phytic acid)
- Lectins
- Tannins
- Protease inhibitors
- Calcium oxalates
These components help protect the plant species survival by deterring their consumption (over-consuming some anti-nutrients can cause stomach distress and other symptoms), and also by fortifying their constitution to the point of actually surviving a human or animal digestive tract.
A raw seed, for example, can often be consumed by an animal and actually make its way out whole in the animal’s excrements. Thus replanting itself, and propagating the species. What this means for the animal, however, is minimal nutrient absorption at best, as well as symptoms like inflammation and indigestion. [1, 2]
This built-in inflammatory response and protection mechanism is not a significant issue in animals, whose heightened intuitive connection to their dietary needs means that they consume plant matter very mindfully.
Wild goats will know precisely how much of this or of that to eat before making themselves sick. Humans, on the other hand, have become very disconnected from their intuitive nature when it comes to food.
Our ancestors prepared plant materials very mindfully. Sprouting, fermenting, and slow cooking methods were present in every household. Not to mention, the grains and plants were heirloom varieties that hadn’t yet been modified by GMO’s or drowned in pesticides and herbicides. [3]
Modern plants have been mono-cropped, grown in depleted soils, modified through genetic engineering, and then overly processed. Modern plant-foods are often filled with preservatives and artificial colors and flavors and loaded with sugar, salt, and bad fats. This over-processing of food leaves the human palate and body unable to connect with food the way that it was designed. They are also being met by a population of people with sub-optimal health, some of whom cannot deal with hormetic stress alone, not to mention all the genetic modifications, and toxic sprays.
Hormetic Stress
The stress that plants cause on the body is called hormetic stress. Hormetic stressors aren’t innately good or bad, but it can be either or depending on your state of health. Other examples of hormetic stress are exercise, sauna, and cold showers. These short bursts of stress can be extremely beneficial to help the body adapt and overcome stress, but the body is under too much chronic stress, it can also cause more harm than good. [4]
The key to stress is balance and mindful exposure. Using stress like exercise or consumption of plant foods is great if you’re not dealing with any chronic autoimmune conditions. If your body is always under chronic stress (be it autoimmunity, stressful work/ family dynamics, or battling severe toxin exposures), hormetic stress can be the final drop that causes the bucket to overflow.
Stress is good, up to a point, it requires periods of rest. When someone has underlying health issues or is always emotionally stressed, things like vegetables, cold showers, or intense exercise can be the final straw for some significant health issues.
The Problem with Meat
The studies that demonize meat as a whole are flawed for two main reasons. Firstly, they are epidemiological in nature, and secondly (or both), they fail to account for the type and quality of meat being consumed. [5]
Epidemiological studies measure the risk of illness or death of a population in relation to the exposure, compared to another group that is unexposed to the variable. Although they can be a valuable tool to start exploring correlations, they are not even remotely accurate enough to conclude a causational relationship. Epidemiological studies do not produce reliable data.
The other issue is that all meat is not created equal, not only in the way that the animals were raised, but almost more importantly how the meat was then processed before it made its way to your plate, AND what else is on that plate.
For example, a grass-fed and finished beef steak is incomparable to a factory-farmed, grain-fed steak, in terms of its nutritional impact and overall influence on the body. Pasture-raised, organically fed, ethically treated animals yield much more nutrient-dense food, unlike grain-fed cattle, that produces much more inflammatory meat. [6]
Then comes the processing.
These studies do not distinguish a grass-finished steak pan-seared in coconut oil, from a highly processed fast-food beef patty that is pumped with artificial flavors, preservatives, refined sugars, and cooked in highly inflammatory vegetable oils. The studies don’t either account for the fact that meal 1 (the grass-finished steak) is consumed with organic broccoli and sweet potato, while meal 2 (the fast-food patty) is consumed with a white bun, sugar-filled condiments, french fries fried in vegetable oil, and a large soft drink. [5]
Needless to say: the studies that demonize all meat are not reflective of the overall meat vs. no meat debate. It’s crucial to understand that quality matters and that eating properly raised and processed meat does not impact the body like a factory-farmed, highly processed meats.
Elimination Diets and Autoimmunity
Elimination diets are prevalent and involve removing foods from your diet to see which foods you do and don’t tolerate. By reintroducing foods one by one, you can then see which foods do or don’t agree with your body. Some popular elimination diets include AIP (autoimmune protocol) or the GAPS (Gut and Psychology Syndrome) diet. [7]
Elimination diets are useful because, as humans, we are so incredibly bio-individual. One vegetable may help one person thrive and cause a complete autoimmune meltdown in another person. The variables as to why are so vast, including your genetic predispositions, your current state of health, and even your memories (like traumatic experiences with food). [8]
Getting to know what works for your body is an inside job.
Many blanket diets prescribe X, Y, and Z, but without removing and reintroducing foods, it can be challenging to know if something is helping or harming your health.
The carnivore is one type of extreme elimination diet. By removing all plant materials, the body is mostly given a relatively blank slate when it comes to the hormetic stress that is otherwise brought on by their consumption. For some people, this can work indefinitely– but for most, the more balanced and perhaps ‘healthy’ approach would be to use carnivore as an initial elimination, to then slowly introduce plant foods and see what works and what doesn’t.
Diet Variation: The Long Term Solution
When it comes to diet, nothing beats diet variation. Diet variation is the ultimate ancestral approach to health that enables the body to go through some periods of higher protein/ fat (ketosis), some periods of higher-carb re-feeds, and some periods of fasting. Higher carb, lower carb, and fasting periods are naturally built into the seasonal bounty and periods in between hunts, long before we had 24/7 access to food in supermarkets.
When the body is given only one continuous type of eating (be it low carb or high carb), it adapts to this state of being.
Those on chronic low carb ketosis diets (like the carnivore diet as an extreme) will down-regulate their metabolisms, in efforts for self-preservation. Conversely, constant carb loading can be equally damaging to a metabolism that is continually battling insulin dumps as a result of a high sugar diet. [9]
By varying the diet: some low carb, some high carb, some fasting days– the body experienced a continuous forced dietary adaptation. Like during cross-training in fitness, it prevents a plateau and keeps the body guessing, and therefore adapting.
The carnivore diet has proven to be a panacea for those dealing with severe chronic autoimmune conditions, but no matter how sick or healthy you are– achieving a state of health whereby you can expose yourself to hormetic stress, is a goal worth striving for. For those who need to use the carnivore diet as a bridge to rebuild their health, it can serve a purpose long term. But for those in decent or good health, implementing a long-term low/ zero-carb diet could prove to be detrimental to your metabolism and body’s ability to adapt to varied foods and macronutrient breakdowns.
The Carnivore Diet: Personal Experiences
All this theory is grand in principle, but how does the carnivore diet stack up in real-life experiences? We’ve connected with some people from all walks of life to share their stories and experiences during their time as carnivores.
The Carnivore Diet: Ben Azadi, Keto Kamp
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What drove you to try the carnivore diet?
I read incredible anecdotal stories of how the carnivore diet helped with autoimmune disease. I have always been someone to experiment, so I decided to do 40 days to see what it did for my health.
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What was your experience with the carnivore diet?
My overall experience with the carnivore diet has been great. In this experiment, my energy levels dropped during the first five days but then picked back up and stayed stable. My digestion improved. I stopped having autoimmune flare-ups and they were pretty much non-existent.
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Are you still on it, why or why not?
I stopped after 40 days, as I don’t believe any diet long term is healthy. I see the carnivore diet as a tool to use from time to time.
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Any advice for someone considering the carnivore diet?
My advice for someone starting carnivore is to make sure you get in your organ meats. If your energy levels drop, increase your fatty cuts of meat.
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To whom would you recommend trying it?
I recommend the carnivore diet for anyone who has leaky gut, autoimmune issues, digestive issues, or weight loss goals.
The Carnivore Diet: Andrea Siebert, CHC, CLE
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What drove you to try the carnivore diet?
I like to incorporate different types of restrictions for 5 day periods. I do this to force my body into adaptation as a way to continue optimizing my health.
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What was your experience with the carnivore diet?
I experienced increased energy and reduced pain and inflammation. I did also experience a shift in my bowel movements. At first, it was liquid and then shifted back to normal bowel movements. I experienced very little hunger making these five days very easy; the diet was very satiating. I was also intermittent fasting, and went 17 – 24 hours between meals with no food, and was not hungry during those fasting periods.
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Are you still on it, why or why not?
No, I was only going for five days, but I am planning on implementing it again in a few weeks. Mostly because I have some SIBO issues that I’m working on clearing, and the carnivore helps my gut a lot.
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Any advice for someone considering the carnivore diet?
Research about what and why you are doing the carnivore diet. I think it is essential to know what your intention is when starting any type of restriction and what outcome you are looking for, so you can set yourself up to succeed.
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To whom would you recommend trying it?
Only under the advice of a coach.
The Carnivore Diet: Camille Julia, Becoming Fully Human
1. What drove you to try the carnivore diet?
Self-experimentation really. I am always curious about what people are doing to feel good and to feel better. This diet sounded extreme, but I had read enough stories to know that it was really working wonders for many people.
2. What was your experience with the carnivore diet?
I am a healthy person, with no digestive issues or autoimmune symptoms, so for me, this was extreme.
I am heavily lactose intolerant, and only mildly tolerant of eggs, so the carnivore diet for me was meat, and salt. During my experience, I focused on nose-to-tail eating, making homemade bone broth. I also consumed an array of meat from local pasture-raised and organic, chicken, beef, pork, and lamb. The majority of my meat came from grass-fed beef. I ensured I was consuming high-fat cuts of meat, and cooking in beef tallow.
After 10 days, I felt heavy. Not physically (I hadn’t lost or put on any weight), I just felt sluggish and craving vegetables. Deciding to break the carnivore diet at 10 days was a toss-up. I was very aware that there is an adjustment period. But having fasted a lot (14 days water fast, 10 days, 7 days, and a handful of 5 days), I knew that my body was already very fat adapted. Considering I had no real reason to pursue carnivore long term, I returned to my normal diet.
3. Are you still on it, why or why not?
I went full carnivore for ten days. My initial intention was to try for 30, but I felt lethargic and heavy after 10 days, my body wanted something other than meat, fat, and salt. So I listened to my body and returned to my normal way of eating (which has worked very well for me, for years).
4. Any advice for someone considering the carnivore diet?
Listen to your body. There can be adaptation periods to new diets/ habits. However, at the end of the day, there is a knowing when it comes to these kinds of things. It’s a subtle difference, but knowing that the hardship is worth sticking with for your long term benefit is only something you can experience. When I’ve fasted in the past, it was uncomfortable at first; it required patience and trust, but it always felt right. Carnivore, for me, was a fun short experiment, but I could tell that it wasn’t serving my wellbeing in the long term. Just because a diet works for one person doesn’t mean it will work for you. Always reconnect with your body/ your bio-individual wants and needs.
5. To whom would you recommend trying it?
Ultimately I think it’s essential for people to take an active role and responsibility for their wellbeing. Although specialists are key to inspire possibilities, you need to know your body and be the ultimate gatekeeper of your health. So I would say anyone who feels called to try it, try it. You know your body, so tune in and adjust depending on how you feel.
At the end of the day, it appears that carnivore works long term for those with chronic autoimmune conditions. The goal, if I were someone in that state, would be to use carnivore as a bridge to reset/ recalibrate hormones. The end goal would be to reintroduce plant matter and benefit from the hormetic stressors and phytonutrients that they provide. Remember that no two people respond to anything in the same way, so use other’s experiences as inspiration, but always tune in with your own experience as the ultimate teacher and guide.
The Carnivore Diet: Laurie Hammer, NTP, NNPS
1. What drove you to try the carnivore diet?
I am working on SIBO (small intestinal bacterial overgrowth) and wanted to add the carnivore diet into my protocol to see if it could help alleviate my symptoms.
2. What was your experience with the carnivore diet?
I absolutely loved it. I felt great during it, in so many ways. I experienced less pain, less inflammation, less bloating, better sleep, and felt an improvement in hormonal balance.
3. Are you still on it, why or why not?
I did it for 2 weeks before adding in berries, followed by avocado, and occasionally some honey for energy. My energy started to falter a bit towards the end of week 3, but I kept on through week 4 and then added back in a few low FODMAP carbs this past month. I plan to go back on after my son’s wedding and vacation to continue healing my gut. It’s important to find something that works with your lifestyle, which is why diet variation is so powerful.
4. Any advice for someone considering the carnivore diet?
I would say, give it a try. It is super easy to do with such basic rules, and you have essentially nothing to lose by eating this way. Listen to your body, and continuously tune in to see if it’s serving you or not.
5. To whom would you recommend trying it?
Anyone who wants to heal their gut, rebalance their hormones and is up for a challenge. You have to have the right mindset to eat only meat and fat with a possible few add ons! With diet and lifestyle changes in general, it’s really so important to be in the right frame of mind to start because it will not always be easy. Tune into your intention, and reconnect with it often to remind yourself why you started, and what you are trying to achieve.
The Carnivore Diet: Summary
There is a lot of misinformation regarding diet. Meat and vegetables are equally demonized for their inflammatory properties, depending on who you speak to. At the end of the day, the argument hinges predominantly on quality, and on bio-individual needs. There is no one diet that will work for every person. But, if you’re dealing with autoimmunity, the carnivore could be a great option to help reinstate hormonal health. In the long run, diet variation principles are a more balanced and sustainable option to promote whole-body health.
The Best Diet for Everyone: Is There One Diet That Works?
