Trying Out The Carnivore Diet

Summary

The carnivore diet is a dietary regimen that involves consuming only animal-sourced foods and eliminating plant-based foods. This ketogenic diet is characterized by high fat and protein intake with minimal to no carbohydrates. However, it remains a controversial and under-researched dietary approach.

Reported Benefits of the Carnivore Diet

Health Improvements: Many individuals following the carnivore diet report high satisfaction and improvements in overall health, well-being, and various medical conditions. Notably, participants have experienced reductions in BMI, glycated haemoglobin, and diabetes medication use, suggesting potential benefits for weight management and diabetes control.

Nutritional Adequacy: While concerns about nutrient deficiencies exist, some studies suggest that the carnivore diet can provide essential nutrients through animal-sourced foods. The diet may have nutrient-sparing effects due to its ketogenic nature, although this is still a subject of debate.

Athletic Performance: In a case study involving an athlete, the carnivore diet initially showed potential for maintaining performance levels. However, the addition of carbohydrates was necessary to optimize performance indicators, suggesting that while the diet may support some aspects of athletic performance, it might require adjustments for optimal results.

Effects on Gut Flora

Microbial Composition Changes: The carnivore diet increases the abundance of bile-tolerant bacteria such as Alistipes, Bilophila, and Bacteroides, while reducing Firmicutes that are involved in plant polysaccharide metabolism, such as Roseburia and Eubacterium rectale.

Diversity and Functionality: A study on an individual following a carnivore diet showed no significant differences in alpha- or beta-diversity or functional capacity of the gut microbiome compared to control groups, suggesting that the diet does not enhance microbial diversity

Considerations and Risks

Cardiovascular Risk Factors: The diet's impact on cardiovascular health is mixed, with some individuals experiencing elevated LDL cholesterol levels, although HDL cholesterol and triglycerides may remain optimal.

Nutrient Deficiencies: The exclusion of plant foods raises concerns about potential deficiencies in certain vitamins and minerals, which are typically abundant in plant-based foods.

Conclusion

The carnivore diet is a complex and evolving area of study. While it may offer certain metabolic benefits and align with evolutionary adaptations in some species, its nutritional adequacy and impact on human health require further investigation. Additionally, the diet's implications for athletic performance and ecological roles highlight the need for a nuanced understanding of its effects.

Here are the benefits I’ve noticed (anecdotal):

1. Mental clarity

2. Lean body mass

3. Reduced bloating

4. Increased satiety

5. Increase in testosterone (don’t ask me how I know)

Sources:

1. Lawrence A. David et al. "Diet rapidly and reproducibly alters the human gut microbiome." Nature, 505 (2013): 559 - 563. https://doi.org/10.1038/nature12820.

2. B. Lennerz et al. "Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”." Current Developments in Nutrition, 5 (2021). https://doi.org/10.1093/cdn/nzab133.

3. Victor Romano et al. "Carnivore Diet and Athletic Performance: A Case Study Analysis." Journal of Exercise and Nutrition (2024). https://doi.org/10.53520/jen2024.103173.

4. Amber O'Hearn et al. "Can a carnivore diet provide all essential nutrients?." Current Opinion in Endocrinology & Diabetes and Obesity, 27 (2020): 312 - 316. https://doi.org/10.1097/MED.0000000000000576.

5. Lifeng Zhu et al. "Adaptive evolution to a high purine and fat diet of carnivorans revealed by gut microbiomes and host genomes." Environmental Microbiology, 20 (2018): 1711–1722. https://doi.org/10.1111/1462-2920.14096.

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