The 1 Diet This Nutrition Expert Would Never Follow

TODAY’s Never Have I Ever series offers guidance about procedures and practices our trusted health experts would never participate in. Discover why they should be avoided and which healthy practices you should turn to instead.

Many animal products offer important nutrients, such as protein, essential amino acids and vitamin B12. But as is true for many foods, too much of a good thing has its downsides.

And the carnivore diet is no exception, Collin J. Popp, Ph.D., registered dietitian and assistant professor at NYU Langone, tells TODAY.com.

The diet calls for only eating animal-sourced foods — namely meat, poultry, fish, bone broth, eggs and some dairy, TODAY.com previously reported.

Supporters say the diet can lead to weight loss, lasting feelings of fullness, relief from chronic illness, improved blood sugar levels and better sleep, according to Popp. While these promises are intriguing, Popp says the drawbacks are worth your attention, too.

Never Have I Ever: Followed the Carnivore Diet

Popp isn’t knocking an animal protein-forward diet if that’s what you’re into, but exclusively eating animal products means you’re missing out on essential nutrients found in plant foods, like carbs and fiber, as well as micronutrients that support digestion and other bodily functions, Popp says.

Another concern for Popp is that the diet prioritizes foods that are high in saturated fats.

“There has been years and years of causal evidence … that shows that when you eat more saturated fat, you’re going to see poor outcomes in terms of your cardiovascular health (and) insulin resistance,” Popp explains.

Too much saturated fat can also increase “bad” LDL cholesterol levels, which boosts your risk of heart disease and stroke, TODAY.com previously reported. Saturated fat can also increase inflammation levels, research shows.

The carnivore diet was created by Dr. Shawn Baker, a surgeon and author of “The Carnivore Diet,” a book published in 2019. He advocates for the diet for its health and weight loss benefits, primarily because he says it leads to “true satiety,” per the carnivore diet website.

The diet is also celebrated, Popp says, for limiting consumption of ultraprocessed foods.

But ultimately, the research on the diet itself is limited and mostly anecdotal, Popp says. And what research does show is that plant foods come with a wide range of health benefits, and highly restrictive diets can harm long-term health.

Plus, Popp says he’s not sure if such a restrictive diet is worth it, especially if it keeps you from the “joys of life.”

“If you’re going to follow a carnivore diet and go to a birthday party and say, ‘Yeah, I don’t eat cake,’ I mean, you’re going to be the sore loser,” he adds.

What to Do Instead

Check with your doctor before cutting out entire food groups from your diet, Popp advises.

If you’re looking to focus on eating animal products, he suggests a kind of hybrid diet that’s “a good balance of both protein and minimally processed plants.” This way, your overall eating pattern will be less restrictive.

Make an effort to work fruit and vegetables into your diet, Popp adds, as a form of “checks and balances,” to ensure you’re getting the vitamins and antioxidants you need.

He also suggests prioritizing organ meats if you’re intrigued by the carnivore diet because they are some of the most nutrient-dense foods, packed with vitamins and minerals other meat products don’t have.

And considering the impact meat can have on cholesterol levels, Popp recommends working with your doctor to ensure you’re not in danger of developing cardiovascular disease.

If you fall into any of the below categories, avoid the carnivore diet altogether, TODAY.com previously reported:

• Individuals with kidney disease

• Individuals with lipid disorders or existing cardiovascular disease

• Individuals trying to improve their microbiome

This article was originally published on TODAY.com