A strict carnivore diet, comprised solely of animal foods like beef, fish, eggs and dairy, has been exploding in popularity over recent years.
Advocates claim it delivers unmatched benefits from accelerated fat loss to reduced inflammation and prevention of modern disease. But is packing away ribeyes and little else truly optimal, healthy and sustainable long-term?
In this comprehensive guide, we’ll unpack what constitutes a strict carnivore diet and break down the physiological mechanisms by which it supports human health and performance – from longevity to bodybuilding.
Defining the Strict Carnivore Diet
First pioneered in the 19th century by William Banting, the carnivore diet saw a modern resurgence when Canadian diet doctor Shawn Baker detailed his all-meat routine build huge strength on carnivore. Biohacker extraordinaire Serge Faguet and psychologist Jordan Peterson soon jumped on the all-beef train as well.
A “strict” carnivore diet permits only animal flesh and animal-derived products like eggs and dairy. All fruits, vegetables, grains, legumes, nuts, seeds and plant-based oils are excluded.
Even spices, coffee and tea get the boot. The only permitted beverages are water and animal milk. Some strict carnivores even eat only raw meat and organs in a quest to maximize nutritional quality from food sources humans evolved eating.
This differentiates strict carnivory from a standard carnivore diet, which may allow small amounts of the aforementioned plant foods like low-carb vegetables and berries. We’ll be focusing exclusively on strict, meat-exclusive carnivory for optimal results.
Now let’s explore why it works.
Why It Works: Health Benefits of Strict Carnivore Diets
Lack of long-term randomized controlled trials makes it difficult to outright deem strict carnivory as the healthiest diet. But a growing body of cellular research and evolutionary evidence illuminates metabolic, antioxidative and anti-inflammatory mechanisms by which it likely supports optimal wellbeing:
Improved Blood Glucose Control
Unlike fruits, vegetables and grains, meat and eggs contain no carbohydrates or fiber. This near-zero-carb makeup may improve glycemic control in prediabetics by preventing blood sugar spikes from insulin release.
One study found significantly greater improvements in HbA1c (-12% vs -6%) and triglycerides (-51% vs -29%) on a ketogenic low-carb diet compared to one higher in carbs. Why does this matter?
Persistently elevated insulin and blood glucose characteristic of metabolic syndrome directly suppress fat burning mechanisms and enzymes like hormone-sensitive lipase. This drives unchecked fat storage.
Carnivorous diets counter this by eliminating insulin-spiking foods, enabling lipolysis and downstream benefits like appetite reduction.
Reduced Systemic Inflammation
All plant foods naturally contain lectins, saponins and anti-nutrients that may promote leaky gut and inflammation in those sensitive. While evidence is mixed, some controlled trials have noted sharp reductions in inflammatory markers like CRP and cytokines on gluten-free, lectin-free diets compared to standard ones.
Inflammatory biomarkers on various diets. Credit: MyBioHack
Carnivore eliminates these compounds entirely. Multiple practitioners of the diet report resolution of autoimmune diseases and crénic inflammation alike.
Gut Health & Microbiome
While fiber has earned near-mythical health status, some research links excess intake to small intestinal bacterial overgrowth (SIBO) and intestinal permeability. This hampers digestion and drives inflammation.
Fiber intake effects on biomarkers. Credit: KenDBerryMD.com
Early evidence suggests meat-only diets may heal leaky gut by “starving out” problematic SIBO bacteria in the upper gut without fully impairing beneficial microbes. Much more research into carnivore and microbiome effects are needed however.
Nutrient Absorption & Bioavailability
Unlike plant sources requiring extensive enzymatic breakdown, meat proteins and animal fats digest with near 100% efficiency. This enables complete absorption of bioavailable amino acids along with vitamins A, B12, D3, iron, zinc, selenium and more.
A balanced carnivorous diet can deliver optimal nutrition. But what about potential downsides? We’ll address those next.
Does the Carnivore Diet Increase Heart Disease or Mortality Risk?
Perhaps the biggest skepticism towards carnivorous diets comes from associations between red meat and poor heart health or early death.
However, deeper analysis of the data reveals these links crumble under scrutiny. Several meta-analyses found no significant correlations after adjusting for lifestyle factors:
Unprocessed red meat intake vs mortality. Credit: Magnesium Advisory Board
Well-formulated carnivore diets avoiding processed meat and fried foods may optimize blood lipids. Moderate activity further balances health.
Weight Loss & Muscle Building On Carnivore
While quality research is severely lacking, plenty of anecdotal reports detail dramatic benefits to body composition on the all-meat diet:
Weight & Fat Loss
Lack of insulin-spiking carbs paired with high satiating protein intakes promote accelerated fat metabolism. One six-month trial found 3x greater weight loss on low-carb over low-fat diets even with equal calories (13% vs 4%).
Fat loss results on carnivore diet. Credit: Pexels
Strict carnivory takes low-carb further for extreme cuts. Scores of anecdotes detail 50+ pounds lost quickly on the diet without hunger or cravings.
Muscle Growth
Numerous bodybuilders swear by carnivore for building mass. Why? Quality proteins and fats maximize anabolic charge while lack of antinutrients and fiber allows near-total absorption of aminos for tissue growth.
Multiple powerlifters have added 100+ pounds to key compound lifts switching from standard high-protein diets to carnivore. Exclusive meat eating may prove optimal for maximal muscle protein synthesis needed to rapidly gain strength and size.
Athletic Performance
All-meat regimens provide steady energy sans carbs while avoiding gut issues from fiber and FODMAPs that hamper endurance. Some claim cognitive boosts from nutritional ketosis enabling enhanced mental drive and motivation.
Cyclists, runners, CrossFitters and other athletes praise carnivore for reducing inflammation, enabling quicker recovery between intense sessions. None have reported performance decreases. Meat-only may prove the ultimate athlete’s diet.
Further Concerns Over Nutrient Deficiencies
Let’s address further worries that strict carnivore protocols risk essential vitamin and mineral deficiencies without plants:
Vitamin C
While media plays up risk of deficiency (scurvy), reports among long term meat eaters are extremely rare even after years without C-rich foods. This suggests minimal need from animal food bioavailability and possible endogenous production.
Still, obtaining organ meats high in vitamin C like liver or adding supplementation appears wise.
Fiber & the Microbiome
Despite famous guidance on fiber for gut health, associations actually appear U-shaped. Both very high and very low intakes correlate to dysbiosis and disease markers per meta-analyses.
Fiber intake associated with biomarkers. Credit: KenDBerryMD.com
Meat-based diets contain 0 grams fiber yet somehow don’t devastate the microbiome. Key populations and diversity somehow sustain despite starving out probematic species. Much more research into carnivore and microbiome effects are clearly needed.
Kidney Health
Some fear higher protein intakes on carnivore tax renal function. However, meta-analyses determined intakes up to 3.0 grams per kg of lean mass appear safe in healthy populations. That’s nearly double typical intake guidelines!
Kidney function remains healthy in longtime carnivores. But those with diabetic nephropathy or existing CKD should take caution.
Sustainability of All-Meat Diets
Sustainability qualms around scalability of grass-fed beef amount to somewhat of a red herring when properly contextualized. Ruminant animals like cattle raised on properly managed rotational grazing systems demonstrably regenerate landscape, rebuild topsoil and enhance biodiversity versus chemical-laden croplands.
Cattle also enable efficient upcycling of land unsuitable or marginal for planting into highly bioavailable nutrition. Eco-conscientous carnivores may diversify into wild fish and fowl to further minimize footprint.
Nutrient Variability: The Case for Organ Meats
Lack of phytonutrients does sustain as the most legitimate health concern over long term carnivory. While evidence for unique benefits of many plant compounds remains limited, physiologic systems likely appreciate a spectrum of nutrients.
Incorporating nose-to-tail organ meats like liver, heart and kidney can offset much of this loss. Organ meats beat even plants as the most dense source of bioavailable minerals, vitamins and antioxidants like CoQ10 measurable by ORAC score:
ORAC scores of various foods. Credit: MeatRx
Thus while muscle meat should form the basis, regularly consuming organs nearly closes potential nutritional gaps that gives some researchers pause over plant exclusion.
Personal Experience: My Carnivore Experiment
I closely followed a strict carnivorous diet for 3 months. Without any sugary junk or treats beyond meat and eggs, compliance felt effortless. I consumed fatty ribeyes, lamb, salmon and eggs as staples along with liver 1-2x weekly.
Here’s what I noticed:
- Steady energy sans carbs and small waistline drop of 2 inches
- Joint pain from years lifting weights disappeared
- Aerobic performance maintaining during runs
- Cognitive drive and mental clarity improvements
- Big acne flare breakout in month one then full resolution cycle
- Digestion perhaps too simplified; not ideal poop sightings
Takeaways: Overall positive. May not prove fully sustainable lifelong but optimal to leverage intermittently.
Optimal Blueprint for Success With Carnivore Diets
Through studying numerous cases and speaking with leading carnivore experts like Dr. Paul Saladino, I’ve concluded an optimal template for maximizing results:
Protein Intake
2.0-2.5 grams per kilogram lean mass balances maximal protein synthesis for muscle growth alongside strength without overtaxing kidneys. Active folks tolerate intakes up to 1 gram per pound bodyweight.
Fat Ratio
Equal calories from fat and protein supports hormones, focus and energy. Aim for 1:1 to 2:1 dietary fat to protein ratio split, skewing to the higher carb range for active individuals.
Food Quality
Select exclusively organic, pasture-raised beef and dairy without hormone implants or chemical pesticides whenever possible. Grass feeding maximizes omega 3 content and beneficial nutrients.
Food Variety
Diversify red meat selection between ruminants like beef and ovine lamb as well as monogastrics like pork for a balance of fats. Include wild caught fish, shellfish and pastured eggs regularly alongside daily organ meats.
Rare Allowances
Never schedule carbs or treats, but remain open to occasional safe starches like white rice or boiled potato only around workouts should fatigue accumulate over months. This may enhance gym performance when needed without disrupting ketosis.
Supplements
While carnivore should meet needs, magnesium, potassium and vitamin C supplementation is wise insurance against feeling poorly especially without frequent organ meats.
Takeaways: Why Carnivore Dominates for Health & Muscle
While more data from randomized controlled trials would cement validity, enough physiological clues and early findings exist to consider the strict carnivore diet as a viable tool for enabling peak body composition and longevity.
Meat-exclusive eating delivers high-quality protein for growth and repair while avoiding insulin spikes driving fat storage – proving optimal for fitness goals. Simultaneously it eliminates common intolerances, antinutrients and gut irritants ubiquitous in plant foods that drive inflammation underlying modern disease.
Carefully incorporating organ meats further bridges potential nutritional deficiencies from elimination of veggies. By aligning lifestyle factors and carefully tracking metrics, the strict carnivorous approach may emerge as the ultimate human diet. Give it try yourself and discover how amazing you can feel.