The carnivore diet has gained significant attention in recent years, with proponents claiming remarkable benefits, from weight loss to improvement in autoimmune and neurological symptoms. The unique approach that eliminates all plant-based foods and focuses exclusively on animal products. While there are plenty of anecdotes about this dietary approach, as a dietitian I wanted to know exactly what nutrients one gets on this diet and what one might need to consider in terms of supplementation if they are considering the approach. In this article, I’ve provided a summary of the key findings and discussion points from an academic paper which is currently under review that I have co-authored with my colleague dietitians and academics Prof. Caryn Zinn, Tamzyn Murphy, and Amy Rush.
What Is the Carnivore Diet?
The carnivore diet is based on the principle of consuming only animal products, from ruminant meats and fats to eggs, offal, and occasionally dairy. It completely eliminates all plant-based ingredients including vegetables, fruits, grains, and legumes. Advocates believe it may reduce inflammation and improve metabolic health by eliminating all plant compounds that could act as antigens.
Anecdotal evidence from online carnivore communities suggests that some individuals experience significant improvements in chronic health conditions, such as type 2 diabetes, obesity, digestive issues, and skin problems, when following the diet. A survey of over 2,000 adults following a carnivore diet reported reductions in body mass index (BMI), insulin use, and other diabetic medications among those with type 2 diabetes. While such reports are promising, more research is needed to understand the diet’s actual effects, as positive results may be influenced by user bias and the restricted nature of the diet itself.
One of the key aspects of the carnivore diet is significant carbohydrate reduction. Essentially, carbohydrate intake could be under five grams per day. While there plenty of evidence support the benefits of carbohydrate reduction for metabolic health, including diabetes and obesity reversal, the additional claims surrounding anti-inflammatory benefits from note eating plants has limited scientific backing (as this stage?….who knows).
The diet is based on the concept that plant-based foods contain toxins and antinutrients, which can negatively impact the body. Individuals with chronic inflammatory conditions may be more susceptible to the effects of consuming these substances.
Nutritional analysis
I conducted a nutritional analysis of four theoretical carnivore meal plan to see if they meet daily nutrient needs. The plans aimed to reflect different variations, some including dairy or organ meats like liver to provide a range of nutrients.
Here are the sample meal plans 1 and 2 for the female
| Meal plan 1 | Meal plan 2 |
| Breakfast Fried eggs (3, size 7 eggs) with leftover sauteed beef mince (90 g), cooked in butter (1 tbsp) | Breakfast Scrambled eggs (5, size 7 eggs) cooked in butter (2 tbsp), 2 rashers bacon (40 g) |
| Lunch Leftover beef mince patties (~150 g) with cheese slices (50 g) | Lunch Leftover lamb mince patties, containing 30% lamb liver (195 g), cooked with 2 tbsp lamb fat |
| Dinner Grilled salmon fillet (210 g), cooked in own fat | Dinner Beef sirloin steak with visible fat (188 g cooked weight) cooked in 1.5 tbsp fat |
| Snack Bone broth (1 cup) Unsweetened plain yoghurt (1 cup) Non-iodised salt, 3 tsp in meals across the day | Snack Bone broth (1 cup) Iodised salt, 3 tsp in meals across the day |
What nutrients you get on an animal-based diet
I do love to emphasis to my clients how nutrient dese animal-based foods really are. Not surprisingly, we found a number of nutrients that were not only sufficient, but provided in exceptional amounts by the diet.
Nutrients that met/exceeded recommended levels included:
- Riboflavin
- Niacin
- Folate
- Phosphorus
- Iron
- Zinc
- Vitamin B6
- Vitamin B12
- Selenium
- Vitamin A
What nutrients you’re not getting on an animal-based diet
The nutrients that were lacking were, not surprisingly, those that we typically associate with fruits and vegetables.
Nutrients below recommended levels included:
- Thiamin
- Magnesium
- Calcium (when excluding dairy products)
- Vitamin C
- Folate (when excluding eggs)
- Iodine (when using non-iodised salt)
- Potassium
- Fiber
How to avoid nutrient deficiencies
There are a number of theories from the carnivore community which aim to justify why nutrient deficiencies might occur as commonly on the diet as expected.
For example, it’s suggested that thiamine may be required in reduced amounts in the context of very little carbohydrate since it’s main role is to support carbohydrate metabolism.
Vitamin C deficiency, which causes scurvy, has historically been a concern in diets lacking fruits and vegetables. Interestingly, some believe that the high carnitine content in meat may “spare” Vitamin C, preventing deficiency symptoms despite low intake. While preliminary evidence supports this theory, it remains unproven, and carnivore followers should be vigilant of Vitamin C intake.
Nonetheless, given we don’t have any decent evidence to support these theories, people taking a carnivore approach should be aware of potential symptoms of nutrient deficiency so they can pick up on these issues early.
Practical considerations
- Calcium and Dairy: Including dairy products will boost calcium intake, and without dairy, low calcium intake can be expected. Calcium is crucial for bone health, and low intake could lead to mineral imbalances and bone density issues over time. Those concerned for their bone health, may consider a calcium supplement.
- Iodine: Iodine, essential for thyroid health, was only sufficient when iodised salt was included in the meal plan. Given the low iodine levels in New Zealand soils, iodised salt (or an alternative supplement) is an important consideration for carnivore diet followers in these regions.
- B Vitamins (Thiamin & Folate): Versions of the diet which include port and eggs are more likely to be sufficient in thiamin (pork) and folate (eggs)
- Vitamin C: Low vitamin C intake cannot be avoided on an animal-based diet. While apparently uncommon, carnivore eaters should be aware of the symptoms of Vitamin C deficiency, scurvy.
- Calcium, Magnesium, Sodium, and Potassium: Calcium, magnesium, and potassium are generally lower in carnivore diets. There’s also an excess dumping of sodium that can occur with carbohydrate restriction, which increases the need for sodium. Similarly, a lack of these electrolytes will affect electrolyte balance cause muscle cramps and fatigue. Supplementation with these minerals in the form of an electrolyte supplement may be required on the diet to avoid symptoms related to electrolyte disturbances.
My overall impression and consideration
The carnivore diet may offer therapeutic benefits for a small group of individuals dealing with chronic inflammation or metabolic issues, but nutrient gaps are a genuine concern. While the diet can meet certain nutrient needs, deficiencies are likely unless carefully managed.
If you’re looking at starting this approach, look for support from a nutrition professional who can guide you through the process.
Finally, I also just wanted to add my general impression after having experience with this dietary approach. I see this as a potential therapeutic strategy that can be used in an acute sense. It’s a major diet overhaul and re-set that may help people get a hold of their symptoms, but is probably unnecessary to follow in the long term, unless you have a very extreme situation. In general, watch this space.
