Welcome back to part two of my deep dive into the carnivore diet. If you haven’t finished part 1, go back and read it and then join me for today’s final installment. We’re going to be covering the cons of the carnivore diet, along with my final verdict. So, ready or not, let’s get started!

 Cons:

No diet is perfect. There’s always a trade-off. Going carnivore is not without its risks, and I intend to cover them all here in this section:

• Nutrient Deficiencies: It takes a long time for the signs of nutrient deficiencies to show up. Many people that have tried something like a poorly planned vegan diet will attest to that. Sure, you may feel fine for a month or even years until suddenly things start falling apart. Or, you may not be getting enough nutrients to meet the recommended daily intakes (RDI). So, while you may be getting a certain amount of micronutrients, you may not be enough. One such nutrient is Vitamin C. Carnivore enthusiasts claim that plenty of it is found in raw meat, but unless you’re willing to commit to steak tartare and sushi every day, this is going to be a very difficult task to accomplish (not to mention you’ll be increasing the risk of scurvy). [1]
• Food Quality: Another concern about the carnivore diet is food quality. I went through social media and was shocked to see many people ordering burger patties from fast-food chains and eating tons of processed meats and dairy. Let me repeat that it is PROCESSED meat that’s been linked to a number of diseases, including cancer. [2] This is NOT the same as steak or baked salmon.

Another habit that carnivore dieters have is charring their meat. In part 1 of my series on what speeds up aging, it’s the advanced glycation end products (AGEs) from charring and overcooked food that’s been shown to increase oxidation and inflammation in the body. Unfortunately, most carnivore folks aren’t including any antioxidants like rosemary, turmeric, or lemon to help neutralize the formation of AGEs in their meat.

• Lack of Evidence: Aside from a handful of studies (most of which are poorly designed or outdated), we simply lack the research to prove the long-term effectiveness and safety of the carnivore diet. Yes, it’s important to listen to your body. But don’t ignore the fact that at the end of the day we still lack the proper research. Most of what the  carnivore “experts” will reference is either data based on mechanisms (i.e., no real human subjects) or research that is either high protein, low carb, or keto (and is anything but carnivore). On top of that, just because the diet worked for one person doesn’t guarantee it will for you. You need to ask yourself why you’re eating it in the first place. Some people, like Mikhaila Peterson, are using it to help manage a chronic condition, not to lose weight or follow something trendy.
• Disordered Eating: Trigger warning here. But any diet that is extreme in nature is a gateway drug to more and more restriction. Again, unless there is an underlying medical condition that you can confirm with a doctor, you may not need to take on a carnivore way of eating. A common practice that accompanies the carnivore diet is fasting, which, although is certainly healthy under the right circumstances (I myself have practiced it via intermittent fasting), is often taken to extremes. Some people will go 24 hours or more without eating. And others will  commit to what is known as a dry fast in which zero water is consumed, and even contact water is prohibited (showering, bathing, washing hands, etc.). [3] This is not only dangerous, it’s also something that is only monitored in a medical center, not at home where you can show it off on social media. Many people are under the assumption they need to “cleanse” and that the carnivore diet alone is not enough to help them purge any “toxins” they may have built up over time. (Which I’ve debunked here.) At one point, you need to ask yourself when enough is enough. My fear is that for some vulnerable individuals, the restrictive nature of the carnivore diet can either trigger or lead to a disorder.
• The “Experts:” With the exception of a few doctors such as Shawn Baker, Ken Berry, and Paul Saladino, many carnivore dieters look to average everyday people for advice, going far enough to call them experts. While it’s OK to give advice and talk about diet, you cannot put your health in the hands of someone who knows nothing about your personal health history, genetics, and lifestyle. That is where someone like a doctor or a dietitian can step in. Otherwise, they’re just a nutritionist. I myself can only advise, not prescribe, information. Unfortunately, that doesn’t cross the mind of many folks who might be jeopardizing their health by entrusting it to people that are otherwise unqualified to treat them.
• Not Perfect for Everyone: Another common belief that many carnivore enthusiasts maintain is that all of us are meant to eat an exclusive, all-animal foods diet. For me, this is a huge red flag. Anyone that claims to know everything while promoting a one-size-fits-all approach should be questioned. I’ve been around long enough to see a number of diets come and go. Gluten-free, vegan, raw vegan, paleo, keto. Some continue on while others fade away. Many of their followers think they’ve found the “holy grail” of nutrition and are quick to call it the worst thing on the planet after their health deteriorates. You don’t know how your body will feel two years or even ten years on the same diet. It’s your bio-individuality that ultimately decides what’s best for you, not some self-proclaimed “expert” online. If it happens to be carnivore, great. But don’t assume it’s going to work for everyone.

In fact, the people who should be careful with carnivore are those with chronic kidney disease, when protein intake must be limited, as well as those who hyper-respond to cholesterol. On top of that, pregnant and lactating women should also be careful with the carnivore diet to prevent potential nutrient deficiencies that can affect their baby. [4]

Verdict

Personally, I wouldn’t follow a carnivore diet. It’s too restrictive for my liking, and I don’t have any health problems that would require a diet like carnivore to help manage it. I also believe that a variety of vegetables and fruits are very important to our health.

That being said, if you do decide to follow the carnivore diet, I recommend that you first work with a doctor or dietitian who can keep an eye out for any long-term consequences. As for the diet itself, try including a variety of animal-based foods rather than sticking to only one. Go for fatty fish like salmon, mackerel, and sardines for omega-3 fats and other micronutrients. Consider including organ meats like liver, which is full of micronutrients (carnivore dieters call it a superfood). Fermented dairy in the form of yogurt, kefir, and certain cheeses give your body some carbs, should your body need them (sports, weight gain, muscle growth, etc). They’ll also help to support digestion. Finally, include plenty of herbs and spices not only as a means of seasoning your food but to also provide antioxidants, which counter the effects of inflammtory AGEs from cooking meat. (Mark Sisson, creator of the Primal Blueprint and Mark’s Daily Apple, has a good take on the pros, cons, and approach to carnivore, if you’re interested in reading it.)

And there you have it, guys. My take on the carnivore diet. If you are on the diet and it’s working for you, then great. This is just my personal opinion, as well as thoughts and concerns on it as a whole. Beneath the sources, I’ve included links to other places that you can check out for further reading. They include different takes on it, one being for and another against it. I suggest you get to know both sides in order to come up with your own conclusion.

Sources:

[1] https://www.medicalnewstoday.com/articles/155758.php
[2] https://www.healthline.com/nutrition/why-processed-meat-is-bad#section3
[3] https://perfectketo.com/dry-fasting/
[4] https://www.healthline.com/nutrition/carnivore-diet#foods-to-eat

Further Reading:

https://www.self.com/story/im-a-registered-dietitian-and-i-really-dont-want-you-to-eat-a-carnivore-diet
https://www.dietdoctor.com/low-carb/carnivore