The Carnivore Diet Review: What Do Studies and Science Say?

What Is the Carnivore Diet?

The Carnivore Diet is an elimination lifestyle that excludes carbohydrates and focuses on increasing fat and protein to induce and maintain ketosis, a fat-burning state, where your body relies on fat (ketones) for energy, instead of carbohydrates and sugar (glucose).

Cutting carbohydrates can have various health benefits, including reduced inflammation, quick weight loss, better immune and digestive function, etc.

To remove carbohydrates and increase the intake of healthy fats and protein, you need to avoid plant-based products, like vegetables, fruits, legumes, grains, nuts, seeds, and plant oils, and instead consume animal-based foods, such as ruminant meat, poultry, fish, seafood, eggs, and limited dairy.

This eating habit has its roots in our meat-eater ancestors’ way of life.

Learn More: Carnivore Diet Meal Plan: Your 30-Day Free Beginner Guide

Where Did the Carnivore Diet Come From?

The origins of the Carnivore Diet can be traced back to different historical and cultural contexts.

• Inuit and Eskimo Diets: Traditional diets of indigenous Arctic populations, such as the Inuit and Eskimo, consisted mainly of animal products like seals, whales, and fish, with few plant-based foods due to the harsh Arctic environment.
• Vilhjalmur Stefansson: In the early 20th century, Vilhjalmur Stefansson, a Canadian explorer of Icelandic descent, lived among the Inuit and adopted their traditional diet. Later, he spread the idea of a meat-based diet in his writings and lectures.
• Health and Weight Loss Trends: The Carnivore Diet has become popular in recent years due to its effects on weight loss, improved mental clarity, and various health benefits. Some people have followed this diet as a way to manage inflammation, autoimmune conditions, digestive issues, and other health concerns.
• Zero Carb Communities: Online communities such as Zeroing In On Health (ZIOH) and Zero Carb Zen, along with individuals like Dr. Shawn Baker, an orthopedic surgeon, have played significant roles in popularizing the modern Carnivore Diet.

But Shawn Baker is not the only doctor supporting the Carnivore Diet.

Learn More: Protein on the Carnivore Diet: How Much Protein Should I Eat a Day?

Doctors Behind the Carnivore Diet

The Carnivore Diet review revealed that different medical practitioners have studied the Carnivore Diet and have been promoting it, including Dr. Shawn Baker, Dr. Anthony Chaffee, Dr. Ken Berry, Dr. Paul Saladino, Dr. Robert Kiltz, Dr. Georgia Ede, and Dr. Philip Ovadia.

• Shawn Baker: Dr. Baker is one of the main supporters of the Carnivore Diet. He gained attention through his social media presence, where he shares his experiences and promotes the benefits of an all-meat diet for health and fitness.
• Ken D. Berry: Dr. Berry is a family physician who has discussed the Carnivore Diet in the context of low-carb, high-fat diets. He has authored books and created online content supporting the benefits of animal-based nutrition.
• Anthony Chaffee: Dr. Chaffee is one of the supporters of avoiding dietary carbohydrates and focusing on a meat-based lifestyle. Here you can watch his interview with Coach Rina about the 10 worst Carnivore mistakes to avoid.
• Paul Saladino: Dr. Saladino is a physician and supporter of the Carnivore Diet. He is known for his podcast, "The Fundamental Health Podcast," discussing topics on nutrition, ancestral health, and the Carnivore Diet benefits.
• Robert Kiltz: Dr. Kiltz is a fertility specialist known for his work in reproductive medicine who has supported low-carb diets like Keto and Carnivore for fertility and overall health.
• Georgia Ede: Dr. Ede is a psychiatrist who has written and spoken about the benefits of a low-carbohydrate, animal-based diet for mental health. She has contributed to the discussion about the Carnivore Diet and its effects on brain health.
• Philip Ovadia: Dr. Ovadia is a cardiothoracic surgeon who tried a low-carb diet before transitioning to the Carnivore Diet. “During the eight years that I have been on various forms of low-carbohydrate diets, I have lost 100 pounds and greatly improved my overall well-being.”, says Dr. Ovadia.

In addition to these physicians, various researchers have also studied the effects of low-carb diets like Keto and Carnivore on the human body.

Learn More: How to Start a Carnivore Diet? When Should I Start? [Expert Guide]

Science and Studies Behind the Carnivore Diet

Although more research needs to be done on different aspects of Carnivore, here are some of the Carnivore Diet research studies exploring the effects of this low-carb diet.

2029 Adults’ Positive Results from the Carnivore Diet

A 2021 study on the effects of the Carnivore Diet on over 2000 adults during 6 months indicated various health benefits and high satisfaction [1].

Participants reported significant reductions in BMI and improvements in physical and mental well-being, overall health, and various chronic medical conditions. Also, diabetic respondents experienced more weight loss than the overall group and notable reductions in diabetes medications and HbA1c [2] [3].

Learn More: Reverse Your Age with the Carnivore Diet

Diabetic Patients’ Positive Experience with Low-Carb Diets

Various studies have been conducted on the effects of carbohydrate reduction on diabetes.

A 2017 meta-analysis indicated that compared to high-carbohydrate diets, low- to moderate-carbohydrate diets more significantly impact glycemic control in type 2 diabetes, i.e., more carbohydrate restriction resulted in lower glucose levels [4].

Another 2017 systematic review and meta-analysis on the effects of reducing carbohydrate intake on managing type 2 diabetes showed positive effects of low-carb diets on managing type 2 diabetes [5].

Another 2017 meta-analysis of randomized controlled trials supported the previous findings, indicating that low-carbohydrate diets can have beneficial effects on controlling glucose levels in patients with type 2 diabetes.

It also reported that low-carb diets can positively impact triglycerides and HDL cholesterol concentrations [6].

A 2020 meta-analysis on the effects of a Ketogenic Diet on metabolic factors in individuals with obesity and with or without type 2 diabetes found that compared to low-fat diets, ketogenic diets had more positive effects on metabolic parameters related to glycemic, weight, and lipid controls in obese individuals, especially diabetic patients [7].

Learn More: Carnivore Diet for Diabetes Type 1 and 2 [ULTIMATE ARTICLE]

Positive Results of the Carnivore Diet on Inflammation and Allergies

A 2018 study on plant food allergy indicated that food allergies, sensitivities, and inflammation are mainly caused by plant-based foods, so following animal-based diets like Carnivore that exclude plant foods can provide health benefits, including reduced allergies and inflammation, which can, in turn, decrease various health issues caused by inflammation [8].

Also, a Harvard Carnivore Diet study on the effects of the Carnivore Diet in 2021 found that about 50% of the participants who tried the Carnivore Diet experienced improvements in allergic, skin, autoimmune, digestive, and inflammatory conditions, and related symptoms [9].

Learn More: 10 Carnivore Diet Mistakes Ruining Your Results

Positive Impacts of the Carnivore Diet on Weight Loss

Different studies have explored the effect of low-carb diets on weight loss. For example, a 2014 randomized trial comparing a low-carb and low-fat diet found that the low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet [10].

A 2020 study on the impacts of high-protein diets on weight loss indicated that eating a high-protein diet (HPD) boosts hunger-reducing hormones and lowers the ones making us feel hungry, which helps us eat less and decrease overall caloric intake.

Also, a high-protein diet increases the calories your body burns during digestion, raises the levels of amino acids in your blood, helps your liver make glucose, and produces more ketones, all of which help you feel satisfied.

A high-protein diet like Carnivore also helps your body burn more energy in two ways. 1: proteins require more energy to digest than carbohydrates. 2: eating protein helps maintain muscle mass, which keeps your body burning calories even when losing weight. So, a high-protein diet can be a good and safe way to lose weight and avoid weight-related health problems [11].

Also, a 2018 study on protein-induced satiation found that protein-rich diets can be useful ways to promote satiety, lower caloric intake, and boost weight loss [12].

Since the Carnivore Diet eliminates plant-based foods, it may be difficult for some individuals to cut their favorite foods altogether. So, they may need to start with less strict variations of low-carb diets to get ready for the standard Carnivore Diet.

Learn More: The Best High-Volume Low-Calorie Foods for Weight Loss

Carnivore Diet Alternatives

If you’re new to a low-carb lifestyle and it’s hard to avoid all carbohydrate sources from sugary products, vegetables, fruits, and legumes to bread, pasta, and similar foods, you can start the following diets and gradually minimize your carbohydrate intake.

• The Rina Diet
• The Gary Brecka Diet
• Paul Saladino's Diet
• A Low-Carb Diet
• A Zero-Carb Diet
• An Animal-Based Diet
• The No-Carb No-Sugar Diet
• Joe Rogan's Carnivore Diet
• Jordan Peterson’s Diet
• Mary Steenburgen Diet
• The Mediterranean Diet
• Atkins Diet
• Female Carnivore Diet
• The All Meat Diet
• The Ketovore Diet
• The Keto Diet
• The BBBE Diet
• The Paleo Diet
• The Agoge Diet
• The Meat and Fruit Diet

Conclusion

This Carnivore Diet review explored various academic studies on the effectiveness of the Carnivore Diet to help you make better health and fitness decisions.

Please remember that it’s necessary to consult a healthcare professional before making big changes in your lifestyle and eating habits to ensure the new path can lead to your desired results based on your current health status.