Over the last few decades, as ‘diet culture‘ has shifted and changed, there are still some extreme or fascinating diets and lifestyles that are buzzing on the internet. One of those is the carnivore diet, a program that some health experts are calling the ‘worst’ for your cardiovascular and overall health.
The carnivore diet, which has gained popularity over the last five years, has stunned people with its animal-product-based food plan, and has people eating little to no fruits or vegetables. Many content creators have gone viral with their meaty carnivore meals and vlogs on social media, and numerous people swear by its benefits. However, there are also many doctors, dietitians, and more, who feel that it’s one of the “worst” diets you could follow, for the way it can harm your heart and overall well-being. Read more about the carnivore diet and the two experts’ take below.
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What Is The Carnivore Diet?
For a very long time, health experts and weight loss coaches have stressed the importance of eating protein to support a weight loss journey. Well, the carnivore diet takes eating protein for health and wellness, more specifically, animal protein, to the next level.
According to Brooke Jeffries, MS, CN, NBC-HWC, a certified nutritionist with the Health Coach Institute (HCI) Pathway Program, the carnivore diet is "essentially an all-animal food plan that eliminates carbohydrates and plant-based foods."
"By cutting out carbs, your body shifts to relying on protein and fat for energy, often pushing people into ketosis," she adds.
A typical diet eaten by someone who follows a carnivore diet can be heavy in red meat like steak and ground beef, occasionally bacon, poultry like turkey, butter, fatty fish like salmon, eggs, and more. People will get rather creative, creating wild recipes like "cakes" using ground pork rinds instead of flour, "candies" out of caramelized butter, and find ways to still eat at fast food restaurants by simply ordering plain burger patties.
"While this can lead to short-term weight loss or blood sugar improvements, the approach cuts out entire groups of nutrient-rich foods essential for long-term health," notes Jeffries.
Some of the animal product items can be extremely healthy and beneficial in a balanced diet with other plant-based items. Still, many other nutrition experts believe that eating this diet long-term can do a lot more harm to your body than good.
Why The Carnivore Diet Is One Of The 'Worst' Nutritional Programs
Like many 'fad' diets and lifestyles, the carnivore diet has its fair share of flaws. No matter how 'clean,' grass-fed, and wholesome the animal products are that partakers are using, health experts have a major issue with the lifestyle - the lack of nutritious, fibrous fruits and vegetables.
"Eliminating nutrient- and fiber-rich foods goes against what research consistently shows supports long-term health," explains Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC with Top Nutrition.
"Fiber is critical for gut health, reducing inflammation, and lowering the risk of colon cancer," she continues. "Diets high in red and processed meats are linked to increased risk of cardiovascular disease, colon cancer, and metabolic disease. Because it excludes protective plant foods, the Carnivore Diet is considered one of the least supportive patterns for heart and overall health."
Although high-quality meats and other animal products can be a nutritious and healthy part of a balanced diet, eating them on their own with nothing else can hurt your heart, put you at risk of disease, and more. Instead, health experts suggest incorporating them into a diet and lifestyle that includes fruits, vegetables, whole grains, and sources of healthy fats. For instance, the Mediterranean diet is a popular nutrition program that checks all those boxes.
"A Mediterranean-style eating pattern, rich in vegetables, fruits, whole grains, legumes, fish, and healthy fats, is consistently linked to heart health and longevity," says Jeffries. "Pairing this with sustainable habits like stress management, sleep, and physical activity is far more effective than any restrictive fad."
