Yahoo Lifestyle This Viral Diet Isn't Worth the Risk, Doctors Warn
Social media is rife with diet trends and wellness fads. However, one content creator’s experience is reminding us to use caution before adjusting our eating habits.
In March, content creator Eve Catherine posted a TikTok video detailing how the viral “carnivore diet” ended up with her in the emergency room. Catherine claims that she developed kidney stones from eating too much protein, ultimately resulting in hospitalization.
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At one point during her carnivore diet journey, Catherine said she consistently ate two or three eggs for breakfast, a high-protein yogurt for lunch and a New York strip steak for dinner.
Yikes. Time to beef up our knowledge of this diet trend.
Related: What Happens If You Eat Too Much Protein, Per Dietitians
What Is the Carnivore Diet?
The carnivore diet is a high-protein, no-carb meal plan that prioritizes eating meat, poultry, fish, eggs and some dairy products—while eliminating vegetables, fruits, grains, legumes, seeds and nuts. There’s limited reliable research confirming any health benefits of following the carnivore diet. Most feedback about the diet relies on anecdotal evidence, often pointing to rapid weight loss. Research confirms that low-carb diets may result in weight loss for certain individuals, however, the carnivore diet’s restrictive nature may be a cause for concern.
“I am always very skeptical of a diet that eliminates significant food groups where you're missing a lot of very key nutrients,” says Wendy Cartier, RD,a registered dietitian at Yale New Haven Health. “I think the carnivore diet would be very difficult to maintain long-term without some serious nutrition consequences or side effects.”
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Is the Carnivore Diet Safe? 3 Risks Associated With It
1. It can lead to excess saturated fat intake
For a balanced and nutritious diet, the United States Department of Agriculture’s Dietary Guidelines for Americans recommends people over the age of 18 get 45% to 65% of their dietary calories from carbohydrates, 10% to 35% from protein and 20% to 35% from fat.
The carnivore diet changes things. Because the diet effectively excludes carbohydrates, those calories are made up elsewhere, often in fats, says Cartier.
“Carnivore diet proponents can often get closer to 75% to 80% of their calories from fat,” Cartier explains. “With that comes a much higher intake of saturated fats, which have a long history of increasing LDL (low-density lipoprotein) cholesterol, sometimes referred to as ‘bad cholesterol,’ that increases the risk of cardiovascular disease and stroke.”
Related: Worst Protein for Your Health, According to Experts
2. It can lead to a serious lack of fiber
Additionally, since the carnivore diet is devoid of fruits, vegetables and legumes, people might also not be hitting healthy fiber intake goals. According to the Centers for Disease Control and Prevention, fiber helps maintain digestive health, improve blood sugar levels and lower cholesterol.
“Fiber is so important for our well-being,” says Dr. Philip Rabito, MD, a New York City-based endocrinologist who specializes in weight loss medicine and general nutrition. “A diet without fiber should never be recommended.”
Dr. Rabito explains that not only does fiber help maintain gut health and promote regular bowel movements, but it’s also been proven to lower the risk of certain types of cancer, such as colon cancer and breast cancer.
Related: This Super-Popular Diet Trend Can Damage Your Gut Health
3. It can raise your risk of gout and kidney stones
Additionally, Dr. Rabito says that high protein can lead to high uric acid levels, which can result in gout and a higher risk of kidney stones. Animal proteins, specifically, have been shown to increase the risk of kidney stones, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
Recommendations for Trying a New Diet
Whether you're thinking about trying the carnivore diet or something else, if you want to find the optimal diet for you and your medical history, Dr. Rabito recommends consulting a physician with experience in nutrition support. As someone who tailors weight management plans to each patient, Dr. Rabito emphasizes how every person is different and may have specific dietary needs.
With diet culture gaining ground on social media, it can be difficult to navigate the slew of opinions and trends. Cartier also recommends seeking advice from a healthcare professional, and if you’re scrolling on social media, maintain a level of skepticism. If something seems a little too good to be true, there might be a reason. And if a diet is trying to cut out an entire food group, it’s probably not the best option, she notes.
In general, Cartier suggests looking at diets that focus on moderation rather than elimination. That mindset can help set you up for longer-term success when trying to alter dietary preferences.
“Longevity is important to factor in,” Cartier concludes. “If a diet seems like it can be used long-term, then odds are, it’s a more balanced approach.”
Up Next:
Related: What Happens to Your Body When You Stop Eating Red Meat—Even Temporarily
Sources
“What is the carnivore diet?” Harvard Health.
“Low-Carbohydrate Diet.” StatPearls.
Wendy Cartier, a registered dietitian at Yale New Haven Health.
“Dietary Guidelines for Americans, 2020-2025.” United States Department of Agriculture.
“Healthy Eating Tips.” US Centers for Disease Control and Prevention.
Dr. Philip Rabito, MD, a New York City-based endocrinologist who specializes in weight loss medicine and general nutrition.
“Use of Dietary Fibers in Reducing the Risk of Several Cancer Types: An Umbrella Review.” Nutrients.
“Uric Acid Nephrolithiasis.” StatPearls.
“Eating, Diet, & Nutrition for Kidney Stones.” National Institute of Diabetes and Digestive and Kidney Diseases.
