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Over the years, there’s been a noticeable shift in people’s lifestyles and eating habits, trending towards people becoming more health conscious.
There has been an increase in the questioning of mainstream nutritional advice that has failed to improve people’s health. In the West, this is evidenced by increasing chronic illnesses, expanding waistlines and declining testosterone and fertility levels.
Foods that were once unthinkable to consider responsible for these worrying trends now finding themselves in the spotlight. Grains, seed oils, soy, low-fat dairy as well as sugars and artificial sweetener packed into sodas, fruit juices and granola bars are in the firing line, not to mention the more obvious culprits.
This in part is due to the increased availability and accessibility of information. Nutritional, health and optimisation experts like Andrew Huberman, Rhonda Patrick, Ben Greenfield, Paul Saladino and Gary Brecka, along with their British Counterparts like Ryan Carter and TIm Grey, have proven incredibly popular and amassed large followings on their Youtube channels and podcasts.
Animal-based diets like the carnivore and ketogenic diets have emerged in this environment and have gained popularity. These diets are characterised by being high in protein and fat, while being low or no carb.
The carnivore diet is exactly what it says on the tin, an all-meat diet. The benefits of the carnivore diet is its simple to follow and excludes refined carbohydrates, sugars, artificial ingredients and processed foods.
Supporters point to the weight of anecdotal success stories as reason for its increasing popularity. But what exactly are the carnivore diet benefits, hell, what is the diet full stop!
The carnivore diet is a predominantly all meat diet which also consists of foods such as fish, shellfish, eggs, animal fats, and limited amounts of low-lactose dairy.
It’s a protein-rich, moderate-high fat, low-carb diet which eliminates the majority of processed foods, along with heavily refined carbs and sugars.
It is similar to both Keto and Paleo diets, though it is more restrictive, focusing on animal-based foods and high meat consumption.
It excludes other food groups like fruits and vegetables, along with a lot of dairy, grains, legumes and pulses. Followers of the less strict but closely related animal-based diet may include a wider range of dairy, certain fruits and even fermented foods.
Prominent proponents of the diet within popular culture, health and fitness include creator Shawn Baker, Paul Saladino, Anthony Chaffee and Joe Rogan.
Carnivore diet foods include:
The diet is in stark contrast to vegan and plant-based diets which often need extensive supplementation regimes to plug the nutritional gaps from avoiding animal-derived products.
A study compared bioavailability (quantity of nutrients being absorbed for bodily function) between animal-based and plant-based nutritional sources.
They found that vitamin A (retinol), thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) vitamin B6, biotin (B7) and folate (B9) are all more bioavailable from animal-based sources.
Having gained popularity in relatively recent times, there is limited research into the diet’s long-term effect. However, one Journal of Nutrition study has emerged that looks promising.
It concluded the diet provided a wide range of health benefits, with few negative outcomes for the participants. However, it notes the need for more long-term studies.
Although it is tempting to think of the carnivore diet as something new, it is nothing new to some traditional cultures. The Inuit, have traditionally eaten an almost exclusively animal-based diet, with their environment being hostile for plant life.
Despite not conforming to modern dietary advice, they’ve traditionally seen low-incidences of ailments like heart disease, osteoporosis, cancer and type 2 diabetes as detailed by Dr. Kiltz.
The Maasai Mara too, who rely on their cattle to provide the majority of their sustenance in the form of meat, milk and blood have thrived despite limited plant consumption.
So, before we delve into the benefits of the carnivore diet, let’s take a minute to look into a couple of high-profile success stories.
Joe Rogan, the popular Podcaster and UFC Commentator got himself into amazing shape on the carnivore diet. He’s cycled on and off the diet since January 2020. He lost 12 lbs, reduced aches and pains and improved skin health, all in a month. However, it wasn’t without one notable temporary downside!
Dana White, president of the UFC lost 16 kg at the age of 54 following a strict keto diet while working with Gary Brecka. He reported a huge boost in vitality and energy, claiming: “I feel like I’m 35-years-old again. Swear to God, I feel like I’m 35 again”.
Although not strictly a carnivore diet success story, it does support how reducing or eliminating carbohydrates can be beneficial for weight loss and increased energy.
Now that we have a better understanding of the context around the carnivore diet and seen some success stories, let’s dive into some of the main advantages.
A widely reported benefit associated with the carnivore diet plans is turbo-charged energy levels.
As you restrict carbohydrates and sugars your body will enter a state of ‘ketosis’. This is when the body uses ketones as its primary energy source.
Ketones are produced in the liver when fat is metabolised. The fat used to make this conversion can be dietary or from reserves, which can help with weight loss.
During your body transitioning into ketosis, some will experience what is referred to as keto flu. This is a temporary feeling of tiredness and lethargy as the body shifts from using carbohydrates as its primary fuel source, to fat and usually lasts a couple days.
Ketones are more efficient in producing ATP (adenosine triphosphate) than carbohydrate-derived glucose.
ATP is the cell’s main energy as it is a molecule that stores and provides energy for various cellular activities, like muscle contraction and nerve impulse transmission. When the cell needs energy, ATP breaks down into ADP (adenosine diphosphate), releasing energy for use.
Another feature of the carnivore diet is your blood sugar levels remain stable. In the absence of refined carbohydrates and sugars, there are not any glucose spikes and dips. This cycle is essentially the ‘sugar crash’ you’ll experience if you’ve over indulged!
Avoiding blood sugar level spikes and dips keep your energy levels consistent throughout the day.
Also, despite mainstream nutritional advice of including significant carbohydrates in their recommendations, there is actually no such thing as an essential carbohydrate as confirmed by Nutrition with Judy.
Although glucose is essential for bodily functions, there is no requirement to obtain it from dietary carbohydrates or glucose.
This is due to gluconeogenesis, which is the metabolic pathway that converts protein to glucose in the liver for utilisation within the body. This glucose can then be converted to glycogen and stored for future use.
Being high in meat consumption, the carnivore diet also provides an abundance of nutrients critical to synthesising energy. Chief amongst these are B-vitamins, with B12 being of particular importance and available only in animal-based products; and minerals like copper, iron, selenium and zinc, all found in abundance in organs meats like, liver, heart and kidney.
You can’t be at your best when you’re having trouble concentrating or suffering brain fog. This can be caused by nutrient deficiencies and even imbalances in gut flora if your microbiome is off-kilter.
The carnivore diet can help by providing essential nutrients the brain needs to optimally function and focus.
When your body enters ketosis, your liver produces ketones which your body will use as energy. Ketones are not only utilised by our bodies, but also our brains. In fact, our brains actually function better on ketones than glucose as they are more efficient in providing energy.
Ketones can cross the blood-brain barrier where they are immediately utilised by the brain cells as an energy source. This can help focus, memory and decision-making, whilst substantially reducing mental fatigue and brain fog.
As published in the Journal of Neuroscience, UCL research demonstrated that the brain uses approximately 20% (yes, 20%!) of the body’s energy. In fact, it uses 20% even at rest (I’m sure some choice individuals you know will make you question this fact!).
This makes nutrition essential for fueling this demand. Meats, fish and organs all contain an abundance of brain-supporting nutrients like choline, omega-3 fatty acids (especially grass-fed meats/organs) and B-vitamins that power the brain.
This is why these ingredients are often found in nootropic supplements.
Worryingly, a study showed vegan diets can negatively impact a child’s cognitive development, not only during childhood but in later life too.
The study was carried out on 72 adolescents (10-16) and demonstrated a negative relationship between cognitive abilities and a vegan diet when the children were on the diet from birth to 6 years old.
This is primarily due to the lack of vitamin B12 in plant-based foods, with animal-based sources being the only option outside of supplementation. This is why vitamin B12 is recommended during pregnancy and is important during infancy and childhood.
In an article by Nutrition with Judy, she reported some alarming stats from the US:
Granted, these figures are no doubt exacerbated by the covid pandemic and lockdowns around this period but they make for sobering reading nonetheless.
Several of the B-vitamins found in meat and organs support mood regulation. Vitamin B9 for instance is important for cerebral methylation, influencing the neurotransmitter metabolism of serotonin and dopamine, both important for positively impacting mood.
Deficiencies in dietary B-vitamins, like B1, B5, B9 and iron have all been linked with negative mood too.
One of the main reported benefits of carnivore diet plans is weight loss.
Those looking to lose excess body fat, or even to simply maintain their weight find that following a carnivore diet plan is a great way to do precisely that.
The carnivore diet excludes the majority of processed foods, and drops refined carbohydrates and simple sugars which are known to cause obesity.
Sugar releases dopamine in the brain which feels like a ‘high’. In fact, some experts have claimed sugar is as, if not more addictive than cocaine!
This makes over-consumption easy, especially when coupled with many sugar-laden, processed foods being calorie dense, but with little nutritional value.
To make matters worse, simple sugars in excess can lead to an increased risk of hyperglycemia as they keep blood sugar levels elevated for prolonged periods increasing the risk of insulin resistance.
Insulin is a hormone that helps to shuttle sugar out of the bloodstream and into the cells, where it can be used as energy. Insulin contributes to energy storage too as it signals to your cells when to store energy.
Insulin resistance increases obesity risk by making cells less responsive to insulin, leading to higher insulin levels in the blood. High insulin promotes fat storage by signalling to the body to store excess glucose as fat and inhibiting the breakdown of stored fat for energy.
The carnivore diet cuts out sugar and refined carbohydrates which help to maintain stable hormone and blood sugar levels.
With the carnivore diet being protein rich, it helps to lose weight due to the thermogenic effect of protein digestion with it taking longer to breakdown. According to Healthline, appropriately 20-30% of the calories within protein are burnt during digestion.
Because protein takes longer to digest, it also stays in the stomach longer supporting satiety levels and naturally suppressing appetite.
The mechanism for this is the production of glucagon-like-peptide-1 (GLP-1) and peptide YY during digestion which suppress appetite, as reported in the International Journal of Obesity.
With protein supporting muscle mass and growth, this can contribute to more calories being burnt, even at resting.
Muscle tissue is more metabolically active, meaning it needs more energy (calories) to maintain and grow which increases metabolic rate.
At estimated 4.5 – 7 calories are burnt per pound of muscle per day – without lifting a finger (or kettle bell!). This is as reported by Very Well Fit who reviewed University of New Mexico research.
Foods on a carnivore diet such as red meat contain a bunch of B-vitamins that support metabolic health and function. Generally, the healthier your metabolism is and the faster it runs, the more calories you burn, even whilst at rest.
Increased energy, weight loss and metabolism are likely to create a positive feedback loop of increased activity, which will support these benefits, leading to further calories being burnt.
Who said the carnivore diet couldn’t also be sexy? Naysayers pipe down!
The carnivore diet is rich in nutrient-dense foods that are essential for hormonal production, of both testosterone and estrogen, as well as fertility health.
As has been widely reported, testosterone and fertility levels have been taking a nose-dive, especially in the west.
Reuters reported on a study that showed a 65-year-old man in 1987, on average, would have approximately 15% more testosterone than a 65-year-old man in 2002. This nose-dive was reported across all age groups to make matters worse.
A more recent study by the Urology Times Journal carried out on US males concluded that testosterone levels had dropped significantly in the period from 1999 – 2016. The study reported:
“Testosterone deficiency has a prevalence of 10%-40% among adult males, and 20% among AYA men aged 15-39 years”
Tanking testosterone levels are thought to be the result of poor diets, sedentary lifestyles, less sun exposure, environmental toxins and chronic health conditions, all of which disrupt hormonal balance and reproductive health.
Omnipresent microplastics are also often cited as the main culprit for environmental toxins wreaking havoc on testosterone and fertility. Limiting exposure to use of plastic kitchenware and drinking bottles is recommended, along with avoiding microwaving plastic containers.
Obesity too is cited as a contributing factor to this plummet in the Urology Times Journal study.
The carnivore diet may help to increase testosterone production due to it typically being high in B-vitamins, vitamin D, iron, zinc and cholesterol, all needed for testosterone synthesis.
Ever wondered why oysters are often referred to as aphrodisiac? Oysters are rich in zinc, which is fundamental to testosterone production. Other carnivore compatible foods like red meat and many forms of offal are rich sources too.
On top of simply boosting testosterone, meat, fish and organs, in particular contain vitamins, minerals, amino acids and healthy fats that can increase blood circulation, to support libido and fertility in both men and women.
Minerals like iron and zinc increase blood flow, resulting in enhanced libido. Magnesium, although mainly in leafy green vegetable, is present in meats and seafoods and promotes fertility by helping to regulate women’s estrogen and progesterone, both of which are important fertility hormones.
In men, sperm motility (mobility) and the process known as spermatogenesis (sperm cell production) are benefitted by certain minerals, like magnesium, selenium and zinc.
I know I’ll never hear “you ain’t got the minerals” in the same way again!
Many foods on the carnivore diet are high in High Density Lipoprotein (HDL) cholesterol. HDL cholesterol is a healthy cholesterol which not only lowers Low Density Lipoprotein (LDL) cholesterol, but is vital for hormone production with testosterone being partially synthesised from cholesterol.
Finally, as the diet is based on animal-derived ingredients, it’s free from plant-based foods which can contain testosterone suppressing phytoestrogens such as soy and tannins, which can block certain minerals being absorbed.
Inflammation is the body’s natural response to injury, infection, or harmful stimuli. It involves the immune system releasing chemicals and increasing blood flow to the affected area to promote healing and protect against further damage.
This process causes redness, heat, swelling, and pain. While acute inflammation is a protective and necessary part of healing, chronic inflammation can be harmful, contributing to various diseases like autoimmune issues, heart disease, arthritis, metabolic syndrome, and diabetes.
Animal-based foods contain healthy fats, particularly omega-3 fatty acids and monounsaturated fats, which can soothe inflammation.
Omega-3s, found in fatty fish and grass-fed meats and organs have anti-inflammatory properties, which help lower the production of inflammatory molecules like cytokines.
Monounsaturated fats support inflammation control by boosting cholesterol levels and reducing oxidative stress. These fats support a balanced immune response, to help tackle chronic inflammation.
A lot of sugary processed foods are loaded with artificial sweeteners, flavourings, and additives that can trigger an inflammatory response.
The carnivore diet does not typically contain such ingredients, and has healthy fats and cholesterol which reduce inflammation.
High-protein diets also increase satiety levels which often leads to carnivores consuming two meals a day instead of three along with snacking less.
This not only mimics our hunter gatherer ancestors’ natural eating patterns with food never being guaranteed, but also the longer periods between meals result in the digestive system having a chance to rest and repair, helping to prevent gut issues.
Certain digestive disorders, like leaky gut syndrome can cause toxins to escape the intestines and enter the bloodstream.
Certain plant defence chemicals like lectins and phytates can also irritate the gut lining, increasing the permeability risk which can further trigger an inflammatory response.
A small study in Frontiers concluded that carnivore and keto diets can help conditions such as leaky gut syndrome, irritable bowel syndrome as well as Crohn’s disease.
This looks to be due to eliminating harmful foods and the relationship between increased ketones in the gut and reduced problems of inflammatory bowel disease.
While there are a number of health benefits reported thanks to the carnivore diet, perhaps the most promising is its potential to help sufferers of diabetes.
Diabetes is a chronic health condition where blood sugar (glucose) levels are elevated and insulin production is compromised.
This means insulin, a hormone produced by the pancreas, is not generated in sufficient quantities or cannot facilitate glucose entering the cells for energy use or stored for later use in the liver as glycogen.
Therefore, cells effectively absorb glucose to bring down the levels in the bloodstream and maintain overall glucose homeostasis.
Low-carb diets in reference to diabetes are nothing new, yet the carnivore diet may be the most effective yet with it being so restrictive and eliminating sugar.
The elimination of sugars, helps those afflicted with diabetes as it stabilises sudden and harmful spikes in blood sugar levels. This is supported by Harvard research looking into how low-carb diets can reduce blood sugar levels, which is a common precursor for diabetes.
As we’ve seen, the carnivore diet has a hell of a lot going for it! There is real promise in contributing to the alleviation of several chronic diseases and it eliminates heaps of processed junk food and fake ingredients.
Meat is so bioavailable and nutrient-dense, that people will seldom be less healthy for including high-quality, grass-fed meat and organs in their diet, but can you have too much of a good thing?
Some would argue no, and are adamant that the carnivore diet is sustainable. The support for this is usually referencing traditional cultures that consumed almost exclusively meat, without ill effects, as well as anecdotal evidence.
In nutrition, there is no one size fits all solution, so the below are some potential nutrient deficiencies on a carnivore diet and some ways to avoid them.
Vitamin C is a water-soluble vitamin vital in numerous physiological processes within the body. Vitamin C is a key vitamin in contributing to a strong immune system.
Vitamin C is most abundantly found in colourful fresh fruits and vegetables. As these are not typically part of a carnivore diet plan, getting enough vitamin C on a carnivore diet can be tricky. Tricky, but not impossible.
In fact, the common notion that a carnivore diet will cause scurvy is a bit of a misconception. 15-18th century sailors certainly succumbed to the condition during their long-haul voyages. However, the nuance is that these sailors primarily ate dried meats with the preservation process destroying its limited, but usually sufficient vitamin C.
Animal-based foods such as some fish, seafood, and offal do contain vitamin C. According to Eat This Much, a small amount (100g) of beef kidney contains 9 mg or ~10% of your requirement. This is why most carnivore diet experts believe organs are an essential.
Dietary fibre is typically found in fruits, vegetables and other high-carb foods and is not present in meat.
Fibre supports a number of bodily functions, including its notable role in the digestive system.
However, is it needed on a carnivore diet?
There’s an ongoing debate about this. As noted in Joe Rogan’s experience, as your body adapts, constipation usually isn’t an issue!
The reason believed that dietary fibre is not required on a carnivore diet are primary centred on the following arguments:
Magnesium is a trace mineral commonly found in cruciferous and green leafy vegetables. It is responsible in part for over 300 biological bodily processes and can be especially beneficial for rest and relaxation.
While magnesium is not generally associated with meat, it is present in whole eggs, a number of fish and seafood sources and cheese.
Oily fish such as anchovies, mackerel, and sardines, are all great magnesium sources and are all suitable for carnivore dieters.
Folate, or folic acid (synthesised form), is a vitamin which is important to support red blood cell production and metabolic function.
A lack of folate can result in fatigue, or even anaemia. While most B-vitamins are found in red meat and oily fish, folate is not as readily available.
It is present in meat in small amounts, but is much more concentrated in organs, with beef liver containing respectable amounts. According to eat this much, a small amount (100g) of beef liver contains 73% of your daily requirement.
Interestingly, folate may be more available in vegetables but the animal-based sources are actually more bioavailable.
Potassium is an important trace mineral that the body requires in order to function efficiently. In particular, a lack of potassium can result in lethargy and muscle cramps.
Potassium functions as an electrolyte. It is important for physically active people as it can act as a lactic acid buffer and help prevent muscle cramping and fatigue during exercise.
While potassium is mainly found in fruits such as bananas, it is also naturally present in plenty of carnivore diet-friendly foods, such as liver and oily fish.
To ensure you’re getting enough potassium, electrolyte supplementation is recommended.
There is a debate raging in the carnivore community as to whether organs are required.
On one hand, you’ve got Shawn Baker who doesn’t eat organs and on the other, you’ve got Paul Saladino (Carnivore MD) who swears blind by them!
You’ve also got Liver King, erm… nevermind!…
What isn’t up for debate is the nutritional value of organs and nose-to-tail eating. Nose-to-tail eating is the practice of eating the whole animal, Including organs, collagen and foods like bone marrow into your diet to provide nutritional diversity.
Take grass-fed beef liver. I challenge you to find a more nutritious superfood, whether from animal-based or plant-based sources.
When comparing liver to steak in a head-to-head, there are nutrient overlaps, but liver has a wider range of nutrients and generally in higher concentrations.
In the taste department, steaks wins hands down, but in terms of nutrients, beef liver wins everyday of the week and twice on Sundays!
Courtesy of Judy Cho, Nutrition with Judy.
Organs, like beef liver also contain nutrients more difficult to obtain on a carnivore diet, like vitamin C and folate.
Check out our related blogs:
If you’ve made it this far, we salute you – this one kind of grew arms and legs!
This is actually appropriate as it hopefully shows the context, complexity and benefits of the carnivore diet and sums up it’s not a simple choice.
Clearly, some people and cultures have thrived on animal-based diets but there is a lot of variability between individuals.
The benefit of the carnivore diet is not only that meat is incredibly nutrient-dense and bioavailable but it acts as an elimination diet. There are few more dramatic ways of cutting out junk foods.
Some people try it, feel incredible and never look back. Others might not do so well and may struggle adapting.
Although there is a risk of nutritional deficiencies, as we’ve seen, there are ways to offset this by including organ meats, collagen and nose-to-tail eating, as our ancestors would have, and traditional cultures continue to do so.
With all the potential carnivore diet benefits, it can be fantastic for levelling up. If you find it doesn’t suit you, you can always switch back or find a better suited alternative. Best of luck!
January is World Carnivore Month, which has proved popular since its inception. This could be a good starting point as you won’t be starting alone and can benefit from community.
Tried the carnivore diet? We’d love to hear about your experience – leave a comment.
Eat This Much. (n.d.). Beef liver nutrition facts. Eat This Much. https://www.eatthismuch.com/calories/beef-liver,2766?a=3.52734%3A0
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