There are real reasons some people choose to forgo plant foods in favor of a meat-based diet, or what’s now known as The Carnivore Diet. Who would embrace such a radical lifestyle and why? Is it healthy? Is it sustainable? Let’s look at what carnivore has to offer long term and where it might fall short.

This is entry #4 in my Carnivore Series. Check out a Carnivore Conversation, My 30-Day Experiment, The Temporary Carnivore, and the Ethical Carnivore for more!

Dr. Natasha Campbell-McBride, MD, MMedSci (Neurology), MMedSci (Nutrition) and genius behind the GAPS diet had this to say about meat-based eating:

Many people are surprised to hear that human beings can live exclusively on animal foods. In my clinic I have patients who live entirely on animal foods with great results, both children and adults. Patients with ulcerative colitis, Crohn’s disease and severe mental illness do very well on a No-Plant GAPS Diet: not a leaf, not a speck of anything from the plant kingdom is consumed…In some severe cases [this] is the only diet that allows patients to be well, stop all medication, reach their normal body weight, eliminate all digestive symptoms and function to their full capacity.3

It is clear to me that people come to carnivore to seek relief and often times stay because the benefits outweigh the sacrifices. In the case of my husband and Mikhaila Peterson, any deviation from the plan can cause a flare up of pain or a recurrence of symptoms and that is enough to keep them away from plant foods. Will healing occur so completely as to restore their tolerance for more traditional diets? Only time will tell. However, my main concern came down to sustainability—is the carnivore diet sustainable long term? Will it allow those like my husband sure nutritional ground to stand on while they heal, or will it cause its own set of problems? Let’s look at some of the possible pitfalls and how to maneuver them.

Nutrient Deficiency

The first concern I encounter from people is “what about nutrient deficiencies?” Experts like Paul Saladino and Shawn Baker will tell you that a carnivore diet is nutritionally dense and complete, that supplements are unnecessary. This assumes you are healthy to begin with. If you are beginning with nutritional deficiencies, some supplementation may be called for and could be worth talking to your doctor about and/or pursuing lab tests to determine.

Traditional cultures show meat eating to be sustainable. The Inuit people of the arctic, for example, had lived for ages on almost exclusively meat and fat before modern society encroached on their villages. Though actual scientific studies of people eating only meat are rare, we do have the story of famed arctic explorer Vilhjamur Stefansson. After living among the Inuit and eating with them for 7 years over the course of three expeditions, he returned to society raving about the merits of a meat-based diet. He was, understandably, met with skepticism. To prove his point, he agreed to be studied. In 1928 he (and one of his buddies) checked himself into the Bellevue hospital in New York and subjected himself to all manner of testing and observation while eating only meat for an entire year. He subsisted on muscle meat, organs, marrow, salt and fat. By all measures he thrived, showing no nutritional deficiencies, normal bowel function and even improved dental health. 4

How is it that Mr. Stefansson came out with no deficiencies? Let’s look at a couple nutrients to see what’s going on.

Vitamin C

A common protest when you tell people you’re considering carnivore is “you’ll get scurvy!” Scurvy is famously caused by a lack of vitamin C and was once common among sailors who embarked on long voyages and ran out of fresh food. It turns out, even doses of vitamin C as low as 10 mg a day (currently, 60 mg/day is the RDA for adults) is enough to prevent scurvy. With a little understanding, we find it is easy to obtain this amount from a meat-only diet. The USDA hasn’t formally measured Vitamin C in meat and organs, resulting in many food trackers reporting levels at 0. And in fact, little vitamin C remains in thoroughly cooked or dried muscle meat. Fresh meat, however, is another story. Raw beef has about 15 milligrams of vitamin C per pound so eating your meat medium or medium rare is more than just the tasty option, it provides a little boost of vitamin C! Organ meats can have 30-40 milligrams per 100 gram serving (about 3.5 ounces.) We talk about organ meats more below, but note Mr. Stefansson knew what he was doing when he included them in his diet!

There was recently a story in the NY Post about pop singer James Blunt contracting scurvy on an all-meat diet. Turns out, he was eating only ground beef and chicken, both of which are generally cooked until well done. Had he included organ meats and perhaps even a steak served medium rare, he could have had a different experience entirely: we’re talking the difference between his live version of “You’re Beautiful” and an instrumental version of it played softly in an elevator somewhere.

Dr. Paul Saladino discusses Vitamin C extensively in The Carnivore Code and mentions how the greater our insulin sensitivity, the more efficient we become and utilizing vitamin C. So eschewing plant foods that are often high in sugars and starches can make us more efficient and in need of less. He also claims that flavonoids compete for absorption (as does sugar) so the absence of such in a meat diet would also contribute to the need for less vitamin C.

Without taking the time to go nutrient by nutrient (as Dr. Saladino does in his book) we can use vitamin C to show how nuanced and subjective nutrition can be.

It’s not as easy as saying, “humans need x much of y to stay alive.” It’s more appropriate to say “a human on a diet of this and a fitness level of that needs x much of y.” Carnivore simply redefines some of these parameters.

Fiber

Perhaps even more common than the vitamin C query is the fiber concern. “How will you get fiber on a meat diet?” There are many parallels between plant and animal food. Plants make non-heme iron where animals provide heme iron (much more absorbable to us!) Plants make vitamin A as beta-carotene where animal protein provides retinol (a superior, more usable form of A!) Plants provide fiber in different forms. The animal equivalent? Collagen!

You may be aware that your body uses fiber to feed your microbiota so that they in turn can produce short-chain fatty acids for us to utilize. New studies are showing that collagen can perform the same function in the gut! A study done on cheetahs found that collagen influences large intestinal fermentation in strict carnivores, demonstrating that animal tissue can play a similar role in the gut as soluble or insoluble plant fibers. Maybe collagen should be called “animal fiber?”

But what about fiber’s other function—poop? While it is true that fiber will bulk up stools and cut down transit time in the colon, is that really necessary? Essentially, fiber increases the size and frequency of bowel movements, but is that the measure of bowel health? Research is beginning to show that removal of fiber can resolve constipation. Sure, frequency and size may go down, but stools become easier to pass. Read this study here that shows a group of constipated individuals splitting into 3 groups: high fiber, reduced fiber, and no fiber. The 41 patients who completely stopped eating fiber reported a complete disappearance of straining, bloating, and abdominal pain.

There can be a period of adjustment initially before bowel movements stabilize and your body adjusts to passing stools without a battering ram of fiber pushing it through. A lazy bowel will perk up and do the job it was made to do. Stools become less frequent and smaller, but easier and healthy looking. I became an every-other day pooper, still regular but an entirely different schedule for me. Before carnivore, I would have thought that was unhealthy but again, we see parameters changing and measures redefined. At no point in my 30 days did I become constipated. And bonus fact (though certainly less scientific): my husband and I both testify that carnivores don’t fart. We’ve had 100% reduction in “who dunnit” arguments. Can’t complain about that! Apparently with a more efficient diet, there are less byproducts to dispose of. No fiber needed.

Tips for Success

Nose to Tail eating

There is an ethical component to nose-to-tail eating that we discuss in the last installment of the carnivore series. Beyond that, nose-to-tail just makes sense. In a traditional omnivore diet or even a vegetarian one, variety is stressed. It is no different with the carnivore. The more variety the better to assure you’re getting the full spectrum of nutrients you need.

Eggs and Dairy

If you have underlying health issues, you may have to test your tolerance for eggs and dairy. If you can safely eat them, consider pastured eggs, especially the yolks! Looks at salmon row and other fish eggs as a nutrient dense source also. If you tolerate dairy, consider fermented dairy like kefir and yogurt. Experiment with goat milk, ghee, and other delicacies you may not have tried. (I am a huge proponent of raw milk if you can get it!) Always strive to get the best quality available. Thought my husband can’t enjoy eggs and dairy, I have no problem tolerating them and enjoyed the variety they added to my carnivore diet!

Organs

Organ meats are the most nutritionally dense foods on the planet. I would put an ounce of beef liver up against any superfood out there. Unfortunately, organ meats have fallen out of favor in a modern world where we have the luxury of eating for taste and convenience. We’ve lost our familiarity and respect for the most valuable pieces of an animal. They often get thrown away or relegated to pet food. Our ancestors would be appalled to see us turn our nose up at beef heart only to order a bucket of French fries! Let’s look at some of the nutritional benefits organs offer:

• Beef liver is high in vitamin A, K2, and copper. It contains all the B vitamins and is especially high in B12. If the cow was finished on grass, it even contains vitamin D! Some people (like myself!) struggle with the taste and texture but find it easier to eat as a pate or in supplement form. It is the most nutritionally dense of any organ so it deserves all your efforts to get it in!

• Kidney is rich in B vitamins and selenium.

• Spleen is the highest source of vitamin C in all of carnivore-dom: 100 grams contains 76% of your daily allowance! It is high in iron and a good source of many other micronutrients. Unless you’re a hunter, you’re more likely to find spleen in a supplement form than at the butcher counter.

• Heart tastes like a lean cut of beef (or whatever animal you are eating.) It is rich in CoQ10, riboflavin, iron, and other micronutrients. If you grind it (many stores, like Utah Natural Meat, sell it ground already!) you can cook it like ground beef and no one will be the wiser!

• Sweetbreads: I don’t know why they call them that. They’re actually the thymus and pancreas of an animal. They are fattier than other organs and have a surprisingly mild flavor. They are an excellent source of Vitamin C and have a good spectrum of nutrients.

Bones and Bits

Aside from eating organs, we need to look at other pieces typically thrown away. Bones should be saved for bone broth; they are a goldmine of minerals and amino acids and particularly soothing for your gut and joints.

Eat more cuts bone-in and get primitive: chew on the cartilaginous ends of bones. Scoop or slurp the marrow out! Chew the gristle. Eat poultry with the skin on. Chicken heads, necks, and feet are powerhouse additions to your soup pot! If you can’t bring yourself to eat ligaments, and tendons then throw them in a pot and make broth! Find ways to get the good stuff in.

Fat

Drink Water

Lots of good, clean water. Water is your friend on carnivore and will make a big difference in how quickly you adjust to the diet. Source clean water from local springs or get a filter for your sink. Consider mineral water. I like to add electrolytes to mine, though that is not necessary if you’re including bone broth in your daily plan.

A look at the lifestyle: is it for you?

All things considered, I’m convinced a carnivore lifestyle is feasible. Not only can you survive, you can thrive on a carnivore diet! But is it for you? It really comes down to a cost-to-benefit analysis.

Can you give up plants?

It is one thing if a single bite of lectins make you itch all over or you find any fiber rips your guts up. But if you are generally healthy, can you fathom passing on the roasted asparagus? The garden tomatoes? The fresh picked strawberries? Can you forgo the grilled peaches and sweet potato fries at the backyard barbecue? We’ve mentioned previously that there is a cost to eating plants and accessing their nutrition. If you are not compromised, perhaps you can afford that cost?

Monotony

Many people struggle with the monotony of the diet. You can get creative with textures, cooking methods and rotate different kinds of meats. It’s surprising to find the diversity you can achieve on a carnivore diet with a little creativity and tenacity. But at the end of the day, you might just miss the crunch of a carrot or the sweet burst of a berry. You may dream of a salad. There is nothing in the carnivore world that can match that first bite of summer watermelon. Again, boredom could be a cost to consider. (Lest I undersell the diet, check out the video below to remind you what you can eat on carnivore!)

Social stigma

It can be awkward to be the only one at the restaurant with no greens on your plate. You may find yourself socially isolating rather than explaining at a party why you don’t eat the cake. Some people are unphased by social pressures to eat like everyone else, but for others this is a formidable challenge. It can help to have a strategy, like eating before you go, being as subtle are possible, or psyching up to be loud and proud. You need to expect some uncomfortable confrontations and consider if they’re worth it for you.

Benefit Ratio

Carefully assess what you’d gain by going carnivore. What do you have to lose? Pain? Pounds? Rashes? Gas and bloating? What about food freedom? Eating out? Your obsession with the Great British Bake Off?

If you have a robust digestive system and don’t struggle with autoimmunity, think long and hard about eating meat every day and giving up the beautiful variety that comes with an omnivore’s lifestyle.

I, for one, concluded I like the temporary carnivore path, using it on occasion for specific reasons but on most days embracing a more balanced life. I love my veggies and they seem to love me back!

My husband, on the other hand, gains more than he loses by eating exclusively meat every day. At this point in his healing journey, he loves moving his joints without pain and the smoothness of his skin much more than he misses the salad bar. Mikhaila Peterson has said the same thing about her many autoimmune conditions, including severe arthritis.

Perhaps you’ll settle on a carnivore lifestyle with occasional plants and maybe some supplementation here and there. When it comes down to it, you know your body and your lifestyle. You are the captain of your vessel!

If Carnivore appeals to you, download my free starter guide below and start planning your own trial run!

In out next chapter, we will consider some of the ethics of eating meat. Are you saving your health but trashing the planet?

Resources

[1] Paul Saladino, Author at Carnivore MD. Carnivore MD. https://carnivoremd.com/author/paul-saladino/. Published 2020. Accessed August 26, 2020.

[2] THE LION DIET - Mikhaila Peterson. Mikhaila Peterson. https://mikhailapeterson.com/the-lion-diet/. Published 2020. Accessed August 26, 2020.

[3] Campbell-McBride N. Vegetarianism Explained. York, Pennsylvania: Maple Press; 2017: 16-17.

[4] Lieb CW. The effects on human beings of a twelve months’ exclusive meat diet: based on intensive clinical and laboratory studies on two artic explorers living under average conditions in a New York climate. JAMA. 1929;93(1):20-22.

[5] Rockwell D. Giving Voice To Bear. [S.l.]: Roberts Rinehart; 2013.