Picture this: you come home after a long day searching for a snack. You open the fridge and pull out a stick of butter, skipping the bread and biting the cold yellow block. Then, onto a steak dinner. There are no veggies on the side, not even chips, but instead some lard (yes, lard???) and a fried egg. This meal plan is a reality for social media users on the “carnivore diet” – an ultra-restrictive keto (low carb, high fat) diet. Many influencers on the carnivore diet have mass followings, claiming it has helped everything from energy levels to skin health. But is skipping the veggie aisle at the supermarket as healthy as they claim?
What is the carnivore diet?
The carnivore diet consists of animal products such as red meat, seafood, eggs, butter and dairy. On TikTok, #carnivorediet has amassed more than 78.2 thousand posts,. Though the diet has mixed reviews, users such as ex-vegan and converted “carnivore” @steakandbuttergal have the most attention with 340k Instagram followers on Instagram and 128.3k on TikTok. Variations include the “lion’s diet”– a more restrictive offshoot where you can only consume red meat, salt and water.
Is the carnivore diet safe?
Clinical Nutritionist Malissa Fedele explains restrictive diets like the carnivore diet often come with health risks making it unsafe. “The carnivore diet, which is high in saturated fats, may increase the risk of cardiovascular issues despite the potential benefits of moderate amounts of these fats,” Malissa says. “The total lack of dietary fibre from the exclusion of all plant foods can cause digestive problems and constipation.” Additionally, this diet can lead to deficiencies in essential vitamins, minerals, and antioxidants. According to Harvard Health, the carnivore diet can cause kidney stones, gout and osteoporosis. Malissa also warns this extreme form of dieting can be dangerous and confusing. “It’s important to maintain a balanced diet to ensure we receive all necessary nutrients for optimal health,” she says.
Does the carnivore diet have any health benefits?
Like @steakandbuttergirl, TikTokker @melodybwood claims the carnivore diet aids fat loss, energy levels and gut and skin health. While Malissa says the high volume of fats and proteins can provide these benefits, the carnivore diet isn’t gold standard. In fact, it’s far from it. “As a nutritionist, I often find that most people do not eat enough protein to start with, leading to seeing big changes when reaching their recommended daily intake,” she says. “Balance is always key, and there are many ways to incorporate protein-rich and high-fat foods into your daily routine to get those benefits in a more balanced way.”
What’s the problem with getting nutrition advice from social media?
While the algorithm often feeds our diet curiosity, Malissa says everybody has specific dietary needs and what works for someone might not work for another. “Take what you see online with a grain of salt and always consult a qualified health professional before starting any new diet, supplement, or fitness routine,” Malissa says. “Avoid getting swept up in these fads as they can negatively impact not just your physical health but also your mental wellbeing.” So, the bottom line? Malissa says to enjoy nourishing, nutrient-dense foods and find balance in the ones that you view as a treat. “Do your best to opt for whole foods, limit processed sugars and stay hydrated and you will be off to a sustainable and long-term approach to health and wellness,” she says.
