The Carnivore Diet: A Nutritionist’s Take

It is a universally accepted fact that vegetables are good for us. The importance of eating enough plants is at the forefront of the modern health conversation – yet in the corner of TikTok, diets that do not include them at all are on the rise. We are talking about a carnivore diet, also known as a whole meat diet: a type of eating that focuses on eating animal products.

The hashtag #carnivorediet has garnered more than 60k views on the platform, with devotees sharing videos of their raw steak breakfasts, butter stick snacks and bison burgers for dinner. Advocates report significant weight loss and improved health – but can such a restrictive diet not benefit us? We asked nutritionist Kim Pearson to shed some light.

Carnivore Diet: Benefits and Risks

What is a Carnivore Diet?

A carnivore diet is a type of ketogenic diet that involves eliminating all plant-based foods and eating only animal products. ‘Following a vegetarian diet means eating only animal products such as beef, lamb, pork, chicken, wild game and seafood,’ says Kim. ‘Some people following the diet also eat dairy products and eggs. Fruit, vegetables, legumes (such as beans, peas and lentils), whole grains, nuts and seeds are excluded.’

Although different types of diets have existed for centuries, they were recently popularized by orthopedic surgeon Shawn Baker, who wrote about the benefits of eating a meat-centered diet in his 2019 book. Carnivore Diet. In the last few years, this trend has increased significantly thanks to social media – it is influenced by names with a large following, such as podcasters Joe Rogan and Lex Fridman.

Are There Health Benefits?

Diet followers argue about how our ancestors ate during the hunter-gatherer era, before UPFs took over, and claim many health benefits. But do these stand up to proper nutrition?

According to Kim, the carnivore diet ‘has the power to promote weight loss, improve mental clarity, improve digestion (for some, although others find that digestion is worsen), and reduce inflammation.’ He adds: ‘improvement of autoimmune conditions is another widely reported benefit of a meat-based diet.’

Blood sugar is another big issue in the health field right now, and Kim points out that a low-carb diet can help improve metabolic health. ‘Diets should be based on whole, single-ingredient foods, which means if you follow a carnivore diet you’ll be cutting back on processed foods,’ he says.

There is little scientific evidence about the benefits of a carnivore diet, but one study from 2021 has supported some of the claims. Researchers surveyed 2,029 people who had been following a carnivore diet for at least six months, found participants lost an average of 20lbs, and reported ‘fewer adverse effects and rather and they report health benefits and higher satisfaction’. However, the research was based on an independent online survey rather than a randomized control trial, and the authors concluded that more studies were needed.

Who Can Carnivore Diets Work For?

Kim says: ‘Genetically, this diet may suit certain people.’ ‘We do a lot of genetic testing in our clinic to help us determine the suitability of different diets. It is possible that carnivore diet advocates are more suitable for a very low carbohydrate diet with a good use of fatty acids.

A carnivore diet eliminates anti-nutrients found in plants, such as lectins and oxalates. Lectins are a type of protein that can interfere with the absorption of nutrients and contribute to digestive issues in some people. Oxalates are organic compounds that can form crystals in the body, sometimes leading to kidney stones and other health issues. There is some evidence that reducing or eliminating foods that contain lectins and oxalates can help reduce inflammation and improve other aspects of health.

That said, many plant foods that contain oxalates and lectins also contain many beneficial anti-inflammatory nutrients and can support overall health in many different ways. . I would argue that for most people, the benefits of vegetarianism are staggering.’

What Are the Dangers of a Carnivore Diet?

Kim says: ‘Carnivore diets have many problems. ‘Including plant foods can lead to a lack of nutrients such as fiber and phytonutrients. Lack of fiber in the diet can negatively affect gut health, causing constipation and bloating. Vegetables and fruits provide high levels of many types of nutrients, including vitamin C, which our bodies cannot produce. Depending on an individual’s genetics, eating too much saturated fat can be dangerous for weight control and overall health.’

In addition, Kim adds, any restrictive diet has the potential to cause disordered eating in those who have a problem with their relationship with food.

Does The Carnivore Diet Aid Weight Loss?

So there are certainly risks – but can a meat-based diet help you lose weight? Yes, says Kim. Focusing only on animal products, the diet is high in protein, which promotes satiety and therefore reduces energy. High protein foods increase metabolism through the thermic effect of food, where the body burns more calories to digest and break down protein than with other macronutrients such as carbohydrates.

‘Eliminating carbohydrates can help stabilize blood sugar levels and lower insulin levels, reducing the likelihood of fat storage and promoting fat loss. A simple and restrictive carnivore diet also reduces food choices, which can lead to reduced food consumption and, as a result, weight loss.’

Will a Nutritionist Recommend Animal Food?

Kim says she has never advocated this diet before. “The restrictive nature of this food also means that for many, it’s unlikely to be sustainable for many people for a long time,” he says. In the end, there is not enough evidence to support the alleged claims, and for most people, a balanced diet is fine.

However, Kim does not discount carnivore food completely. ‘It has the potential to provide benefits to others as a temporary strategy to help the body overcome certain health conditions. Specializing in weight loss, I work with many clients with autoimmune conditions, particularly Hashimoto’s, autoimmune hypothyroidism. I am interested in ongoing research into the potential of a carnivore diet to help manage and improve autoimmune conditions.’

Kim Pearson qualified as a nutritionist at London’s Optimum Nutrition Institute in 2008 and has worked in the field of nutrition and health for 20 years. She specializes in weight loss, health metabolic health and longevity. As well as leading her UK team of nutritionists, Kim is the clinical director of the RoseBar longevity clinic in Ibiza. Follow Kim on Instagram @kimmypearson and find out more about her work at kim–pearson.com.