Carnivore (Zero Carb) Diet

Similar to the Ketogenic Diet (Keto), the Carnivore Diet's goal is to remove carbs and instead focus on fats and animal protein. Unlike Keto, the carnivore diet focuses solely on eating meat — often from nose to tail — and less (or no) plants. No fruits, vegetables, grains, legumes, nuts, or sugar, although all protein and certain dairy products are fair game.

The Carnivore Diet stems from the belief that ancestral humans ate mostly meat and fish, and that high-carb diets are to blame for today’s high rates of chronic disease.

Shawn Baker, a former American orthopedic doctor and the most well-known proponent of the Carnivore Diet, cites testimonials from those who follow the Carnivore Diet as proof that it can treat depression, anxiety, arthritis, obesity, diabetes, and more. However, no research has analyzed the long term effects of the Carnivore Diet at this time.

The carnivore diet is often a step people take after trying the paleo diet or the ketogenic diet and is often a step driven by a strong motivating factor, such as to address an autoimmune condition or to attempt to lose weight.

Who Is Shawn Baker?

Shawn Baker is a lifelong multisport elite-level athlete and an orthopedic surgeon, as well as a major leader in the carnivore diet movement. He authored a book in early 2018 aptly titled "The Carnivore Diet." Prior to the book's release, in 2017, Baker’s medical license was revoked by the New Mexico Medical Board based on “failure to report adverse action taken by a healthcare entity and incompetence to practice as a licensee.” Baker has released a two-part YouTube video explaining his side of the story. He remains a central figure in the zero-carb, all-meat movement.

It’s important to note that there is no research on the health effects of an all-meat diet of the diet, if a Carnivore Diet can actually reduce symptoms of autoimmune conditions, or if it is a reliable method for uncovering food intolerances or aiding weight loss.

That said, since the Carnivore Diet excludes or drastically reduces carbohydrate intake, there are some typical benefits that are documented by those following this way of eating; reduced or even reversed symptoms of: diabetes, gastrointestinal problems, joint pain, mental disorders, skin issues, hormonal imbalances, inflammation, and blood pressure. Reduced inflammation in the body, reduced blood sugar and insulin levels, therapeutic for several brain/mood disorders, improved skin complexion, reduced visceral fat and overall fat in the body, muscle gain, etc.

On the opposite side of the spectrum (cons), the Carnivore Diet is high in Saturated fat, which may raise your LDL (bad) cholesterol. Only a few short years ago, it was believed that high LDL cholesterol increased your risk of heart disease. However, recent studies have shown that high intakes of saturated fat and cholesterol are not strongly linked to a higher risk of heart disease, as was previously believed. At this time, the correlation between the two is uncertain.

The Carnivore Diet eliminates many/all carbohydrates from your diet, which may lead to deficiencies in some nutrients, such as fiber. Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods and is important for the proper balance of bacteria in your gut.

Overall, there is still a lot of confusion regarding the pros and cons of the Carnivore Diet, due to the lack of long-term studies. Those who follow this way of eating argue that the long term effects can be seen in terms of human history, stating that this is the method of eating that was consumed during the hunting/gathering days of old. Those who are against this way of eating claim this is false, as there were still seasonal fruits, vegetables, etc. consumed during those times. Until current, long-term studies have been recorded, there is no guarantee beyond your own experience, should you give this way of eating a try.

One of the benefits of the Carnivore Diet is the level of satiety achieved with a diet high in meat. This satiety means, for many people, tracking calories and macros just isn't needed, even in the course of weight loss. However, for some, tracking can mean the difference between feeling great all day every day or feeling low energy and running to the toilet every few hours. If you are someone who feels the need to track their food intake, the first place to start is to calculate your caloric needs. Use your desired weight and underestimate your activity level.

Once you know how many calories you should eat in a day, those calories should be split between proteins and fats (with little to none divided out for carbohydrates).

There are 4 calories in every gram of protein. There are 9 calories in each gram of fat. To get a 1:1 ratio of fat to protein in grams, you'll need to get a 70:30 ratio of fat to protein in calories.

For some, sitting at this ratio is perfect and it will only need adjusted if/when your caloric needs decrease, which happens with weight loss.

However, for others, this 1:1 ratio may be less effective. Every body is different, and it will require a bit of trial and error to find what works for YOU. Begin with the 1:1 ratio. If you find you are hungry often, up your fat intake. If you find yourself in the bathroom often, lower your fat intake. Adjust as needed until you find your own balance that leaves you feeling the best.

What is the Environmental Impact?

Meat production definitely has an environmental impact, as all food and all human commodities do. Meat consumption releases greenhouse gases such as methane, CO2, and nitrous oxide. These gases contribute to climate change, such as global warming. In the United States Cows produce a mere 2% of our greenhouse gases and range on land that is not suitable for planting crops.

Buying free range, grass fed/grass finished meats not only reduces the environmental impact of the Carnivore Diet, it can also HELP the environment when supporting farmers who practice organic and sustainable farming.