Is the Carnivore Diet a Scam? Dietitian Michelle Hearn Weighs In

The carnivore diet has gained popularity in recent years, but it remains controversial in mainstream nutrition circles. To get an expert perspective on this meat-based way of eating, we spoke with registered dietitian Michelle Hearn about some of the most common criticisms and concerns surrounding the carnivore approach.

Carbohydrates and Health

One of the biggest arguments against carnivore is that carbohydrates are essential for health, especially for female hormones. However, Hearn points out that context is key when it comes to carbs:

"To say everybody needs carbohydrates all the time I think has caused so much confusion. Throughout evolution, carbohydrates were incredibly rare. Humans literally evolved eating the megafauna - the large animals, meat, fat. Those were what was calorie dense."

She notes that while some argue humans ate grasses and bark as fillers, the carbohydrate-rich plants we eat today were virtually non-existent for most of human history. There are many examples of populations thriving on very low or zero carbohydrate diets.

Building Muscle Without Carbs

Another common claim is that carbs are necessary for building muscle. Hearn explains why this isn't accurate:

"When I think of muscle tissue, the first thing that comes to mind is protein. We know especially as we get older that protein is key. Your body needs high quality, highly bioavailable protein in larger quantities as we age."

While some argue you need an insulin response from carbs to get protein into muscles, Hearn notes you'll get a small insulin response from protein alone. For building muscle on a low-carb or ketogenic diet, she recommends focusing on adequate protein intake, especially after workouts and before bed.

Menstrual Cravings and Hormones

Many women report intense cravings for carbs and chocolate before their periods. But are these cravings a sign the body actually needs carbs? Hearn provides some nuance:

"It's a bit nuanced because progesterone, leading up to when you're actually about to have your cycle, you want to be supporting progesterone. If I have cravings or if I notice that I'm really feeling extra hungry, often it's I need more food - more real whole food."

For metabolically healthy people, having some carbs (around 25g) likely isn't an issue. But for the majority who are metabolically unhealthy, carbs may cause more harm than good. In that case, Hearn suggests leaning more into protein during that time.

She notes the body can create glucose through gluconeogenesis if needed on a zero carb diet. Increasing protein intake can support this process.

The Fiber Myth

One of the most persistent myths about carnivore is that fiber is necessary for healthy bowel movements. Hearn debunks this idea:

"We even have large studies on this that fiber doesn't necessarily relieve constipation or cause easy bowel movements. You don't need fiber, you just need fat. You need enough fat."

She explains that when transitioning to an animal-based diet, some people may actually experience the opposite issue of diarrhea at first. This usually resolves as the body adjusts.

Hearn cautions against following a very lean protein diet with no carbs, as adequate fat is crucial. She also notes fiber may cause more issues than it helps for those with damaged GI systems.

The "Rainbow" Diet Myth

Many nutritionists insist on eating a "rainbow" of fruits and vegetables for optimal health. But Hearn explains why this isn't necessary:

"The truth is humans do not absorb nutrition from plants very well. We are just not designed to do that as a species. Every species has a species-specific diet. Humans evolved eating meat and fat - that's what was calorie dense."

She points out that just because a plant food contains certain nutrients on paper doesn't mean the human body can effectively utilize those nutrients. Animal foods provide highly bioavailable nutrition that humans are adapted to absorb.

Is Carnivore a Scam?

Some critics dismiss carnivore as nothing more than a fad or scam. Hearn addresses this perception:

"Food is such a powerful addiction and coping mechanism for people. So the idea that there is a way of eating that doesn't include sugar and flour and these things that make me comfortable makes people very frustrated and scared and angry."

She notes that many people, including medical professionals, genuinely believe you'll die without carbohydrates or that saturated fat will cause heart attacks. This stems from poor nutrition education.

Hearn believes the way to change perceptions is to continue advocating and living as examples. As more people see others thriving on carnivore diets, it will draw interest.

Carnivore and Heart Health

A common fear is that eating mostly meat will lead to heart attacks. Hearn explains why this isn't accurate:

"Yes, if you have an increase in animal protein you're going to increase your LDL. I've seen that pretty much across the board. But the whole thing is higher LDL is actually good. We've shown it's got all these important functions in the body."

She notes that high LDL only becomes dangerous in the context of chronic inflammation and oxidation in the arteries. This is typically driven by high blood sugar and insulin levels - not by saturated fat intake.

Carnivore for Athletes

Some argue that vegan diets are optimal for athletic performance. But as an ultra runner herself, Hearn has found the opposite to be true:

"By axing animal protein, you're missing out on the iron, the B12, all those things that your body really needs. You can say 'oh you'll take a supplement' but often vegans are also eating all these carbohydrates which can cause a lot of inflammation."

She notes that while some athletes may see short-term benefits after going vegan, it's rarely sustainable long-term. In contrast, her recovery and performance have improved dramatically on an animal-based diet.

Carnivore for Eating Disorders

As someone who recovered from anorexia herself, Hearn has found carnivore to be a powerful tool for eating disorder recovery:

"Anorexia and bulimia and binge eating disorder are not psychiatric diseases, they are metabolic psychiatric diseases. If we do not address metabolism, if we do not look at these in the context of what's going on on a hormonal level, we fail."

She explains that removing carbohydrates and focusing on protein and fat allows the brain to function better in those with eating disorders. This approach has been so successful that clinical trials are now underway.

Conclusion

While the carnivore diet remains controversial, dietitian Michelle Hearn makes a compelling case for its potential benefits. By addressing common myths and sharing both scientific evidence and clinical experience, she demonstrates why this ancestral approach to eating deserves serious consideration.

As with any major dietary change, it's important to work with a knowledgeable healthcare provider, especially if you have existing health conditions. But for those struggling with metabolic issues, autoimmune conditions, or even mental health challenges, carnivore may offer a path to improved wellbeing worth exploring.

Article created from: https://youtu.be/PQKrL_p32x0?feature=shared