As a clinical nutritionist advocating for the 80/20 approach to eating, I've observed SO many diet trends come and go (shoutout to TikTok and Instagam for forever keeping me in business with confused clients).
Recently, the carnivore diet has resurfaced in popularity with shredded men and women pushing steak for breakfast, lunch and dinner. Lets take a fast look at the claims from a scientific basis.
What is the Carnivore Diet?
The carnivore diet is an extreme eating plan that consists solely of animal products, primarily meat. Proponents claim it can lead to weight loss, improved mental clarity, and better overall health. However, it's essential to approach such restrictive diets with caution and scientific scrutiny.
Why Has It Gained Popularity?
The resurgence of the carnivore diet can be attributed to several factors:
- Simplicity: In a world of complex nutrition advice, the straightforward "eat only meat" approach appeals to many.
- Anecdotal success stories: influencers have been pushing significant improvements in various health conditions from PCOS to high blood pressure.
- Reaction to plant-based trends: As plant-based diets have gained traction, we love to see a countermovement for those who
What does the science say?
While proponents claim numerous benefits, the scientific evidence supporting the carnivore diet is limited. Most studies on high-protein, low-carb diets have not been as extreme as the carnivore approach.
- Impact on Blood Sugar:
The carnivore diet can lead to stable blood sugar levels due to the absence of carbohydrates. This may benefit individuals with insulin resistance or type 2 diabetes in the short term. However, long-term effects are unknown, and this approach may inevitably lead to binged on sugary foods and refined carbohydrates.
- Nutrient Deficiencies:
A diet consisting solely of animal products lacks essential nutrients found in plant foods, such as fibere, vitamin C, and various antioxidants. This could lead to deficiencies over time.
- Gut Health:
Ask ANY gastroenterologist - the absence of fibre in the carnivore diet may negatively impact gut microbiome diversity, potentially leading to digestive issues and other health problems.
- Cardiovascular Health:
High intake of saturated fats from animal products may increase the risk of cardiovascular disease, although this remains a topic of ongoing research and debate.
- The Importance of Carbs for Athletic Performance
While the carnivore diet may appeal to some, it's crucial to understand the role of carbohydrates in athletic performance:
- Energy Source: Carbohydrates are the body's preferred fuel source for high-intensity activities.
- Glycogen Storage: Carbs are essential for replenishing muscle glycogen, crucial for endurance and recovery.
- Brain Function: The brain relies heavily on glucose, which comes primarily from carbohydrates.
Research consistently shows that carbohydrate intake improves performance in both endurance and high-intensity sports. A study published in the Journal of Sports Sciences found that carbohydrate intake during exercise can improve performance by 2-6% in events lasting longer than one hour.
💡Sal’s Hot Take:
While the carnivore diet may seem offer short-term benefits for some, it's not a sustainable or balanced approach for most. It’s also expensive and arguably boring to eat so much meat at every single meal.
If you are going to go try it, consider choosing hormone-free or organic meat and have your main blood markers (notably blood lipids and kidney function) checked regularly to ensure your health is on-track. Do not jump into this diet if you are pregnant or breastfeeding, have kidney issues, high cholesterol, heart disease, digestive disorders or those with a history of eating disorders.
Evidence-based nutrition emphasises the importance of a varied diet that includes lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. This approach will support overall health but also provide necessary fuel for your optimal athletic performance.
Workout Meals have been designed by a Sports Dietician to ensure you have all the nutrients you need to fuel an optimal workout.
Always consult with a healthcare professional or registered nutrition professional before making significant changes to your diet.