At first glance, the carnivore diet seems like a firefighter’s dream. All the meats with no limits and health benefits? Sign me up! But is the carnivore diet all it’s cracked up to be? And will it work for physical, high-stress, and sleep-deprived professions?
What is the carnivore diet?
The carnivore diet is a meat lover’s dream! It involves eating only animal products—think steak, chicken, fish, and some dairy—while eliminating plant foods like fruits, vegetables, grains, and legumes.
Here is a sample day on the carnivore diet:
- Breakfast: scrambled eggs cooked in butter, bacon
- Lunch: grilled ribeye steak, beef jerky
- Snack: hard-boiled eggs or a cheese stick
- Dinner: salmon patty
- Dessert: full-fat Greek yogurt or cottage cheese
Did you notice that energy drinks, coffee, tea, soda, and alcohol are not included? You’d drink water or bone broth throughout the day, as all plant-based drinks are off-limits. Keep in mind that the focus is purely on animal products.
Is the carnivore diet healthy?
People who follow this diet often say it helps with weight loss and gives them more energy, and some even feel better digestion-wise. The claims that the carnivore diet “boosts energy” and “fights inflammation” are largely unsubstantiated in randomized, controlled trials. Most of the support for this comes from subjective or anecdotal claims. Even the popular supplements touted by carnivore enthusiasts have a teeny tiny disclaimer at the bottom stating “These statements have not been evaluated by the FDA, this product is not intended to diagnose, treat, cure, or prevent any disease.” This is a red flag when the product marketing states that the ingredients are “one of the most nourishing anti-aging and gut supportive foods on the planet.” Many Internet gurus are making similar claims to these supplement labels without the disclaimer or evidence to support these claims.
What should I consider on shift?
Research is lacking on the use of carnivore diets in firefighters, so here are some considerations based on lifestyle and evidence in sport. Buying into dinner may be challenging if you are only eating the protein portion. Of course, this depends on how flexible your station chef and colleagues are. Many carnivore enthusiasts end up bringing their own meals for the entire shift. They may do the same for social events on the weekends. Due to the restrictive nature of the diet, it may be harder to figure out what to eat with friends or even at home with the family.
Strict carnivores cut out caffeine, or at least most non-animal-based liquids. More lenient followers will include coffee, but this is something to consider if you have been a caffeine junkie for years. Consider slowly phasing out caffeine over stopping cold turkey, as cold turkey can result in headaches, low mood, and flu-like symptoms.
Carnivore is considered a type of ketogenic diet and cuts out all carbohydrates. Research suggests that athletes following a ketogenic diet performed 4-15% lower at anaerobic tasks than those eating more carbs1,2. The reduction in performance of anaerobic tasks is concerning on the fireground. Anaerobic tasks include load carriage and dummy drags. Pay attention to any changes in workout or training performance.
What is the carnivore diet missing?
If you are only eating meat, what are you missing out on? What about the other nutrients that plants provide that meat alone cannot?
One big nutrient is fiber, which many firefighters miss regardless of their diet. Fiber is an indigestible form of carbohydrate found in fruits, veggies, and whole grains. The carnivore diet discourages all of the above, so the chances of hitting the 25-38g USDA recommendation are slim3. Fiber is important for cholesterol regulation, appetite control, and colon health4. It is so important for health that a meta-analysis suggested that for every 10 g increase in fiber intake, there is a 10% reduction in mortality risk5. Research shows that a diet high in fiber consistently reduces the risk of cancer and heart disease, two major health risks for firefighters.
The carnivore diet also lacks health-promoting phytochemicals and antioxidants. Phytochemicals are the bioactive compounds found in plants. These compounds have antioxidant properties and impact immunity6. Phytochemicals can boost the immune system, helping the body to identify and eliminate cancer cells more effectively. Some phytochemicals enhance the body’s detoxification processes, helping to eliminate potential carcinogens before they can cause harm6. Compounds like glucosinolates found in cruciferous vegetables (e.g., broccoli) can aid this process.
What if I feel better on a carnivore diet?
Many carnivore followers report feeling better with fewer gastrointestinal (G.I.) issues. A survey conducted on over 2,000 adults found that participants self-reported high levels of satisfaction and improvements in health while following the carnivore diet7. This study did not assess portion size, collect bloodwork, or other health measures. The results were based only on survey answers, including whether the participant followed a strict carnivore diet or not.
Why do people report feeling better on the carnivore diet? The diet is essentially an elimination diet. For those who have struggled to pinpoint the cause of their G.I. issues, eliminating plant foods may eliminate the culprit of their symptoms (ex., gluten, allergens).
The diet also eliminates popular vices in the fire service. Think ultra-processed foods, alcohol, and energy drinks. Strict versions of carnivore even cut out coffee and unsweetened tea! Many firefighters will feel better cutting out all of the crap and swapping for meat only. However, health professionals argue that firefighters would feel better cutting out those foods and replacing them with a more well-rounded approach that includes plant foods.
What if I want to try the carnivore diet?
Listen. As a health professional who values evidence and lifestyle flexibility, I don’t love the carnivore diet. However, I also value an individual’s choice and desire to try something new. If you are healthy with no pre-existing conditions and want to try the carnivore diet, keep it short-term (three months max). Get bloodwork done before and after, including a cholesterol panel. If you already struggle with LDL cholesterol, know that ketogenic and carnivore diets can raise LDL cholesterol7,8, meaning you should skip out on this trend. Skip out on carnivore if you have gout, pre-existing kidney conditions, diabetes, heart disease, high blood pressure, or if you are pregnant/breastfeeding.
Pay close attention to how you feel. Keep track of workout performance, sleep quantity/quality, energy levels, mental performance, hunger, and bowel movements. Take a multivitamin to cover your bases and incorporate plenty of seafood to get omega-3 fatty acids.
If you love the carnivore diet after three months, consider phasing into a ketogenic diet that allows more low-carb plants to get health-promoting phytonutrients and fiber. If G.I. issues improve and you suspect they are related to a certain food, consider working with a dietitian specializing in elimination diets, allergens, or gastrointestinal disease to phase foods back in while reducing symptom risk.
I do not recommend the carnivore or ketogenic diet as a long-term solution for firefighter performance and health. However, this section should provide a roadmap if you want to try the diet regardless.
Bottom line
The carnivore diet is a poor fit for the fire service. While this may be an unpopular take, the carnivore diet doesn’t make sense considering the lack of reliable research and essential nutrients with the application on shift. Carnivore is likely a “quick fix” that is restrictive, unsustainable, and missing several key nutrients. Skip this diet and opt for a Mediterranean diet or a more balanced approach.
Sources
- Radcliffe, S. Here’s Why the Keto Diet May Hurt Your Athletic Performance. 2018. Healthline. Retrieved from https://www.healthline.com/health-news/keto-diet-may-hurt-your-athletic-performance
- Chang CK, Borer K, Lin PJ. Low-Carbohydrate-High-Fat Diet: Can it Help Exercise Performance? J Hum Kinet. 2017 Mar 12;56:81-92. doi: 10.1515/hukin-2017-0025. PMID: 28469746; PMCID: PMC5384055.
- U.S. Department of Agriculture and U.S. Department of. Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.
- Marlett, J. A., McBurney, M. B., & Slavin, J. S. (2002). Position statement of the American dietetic association: Health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics, 102(7), 993-1000. https://doi.org/10.1016/S0002-8223(02)90228-2
- Yang Y, Zhao LG, Wu QJ, Ma X, Xiang YB. Association between dietary fiber and lower risk of all-cause mortality: a meta-analysis of cohort studies. Am J Epidemiol. 2015 Jan 15;181(2):83-91. doi: 10.1093/aje/kwu257. Epub 2014 Dec 31. PMID: 25552267.
- Ranjan A, Ramachandran S, Gupta N, Kaushik I, Wright S, Srivastava S, Das H, Srivastava S, Prasad S, Srivastava SK. Role of Phytochemicals in Cancer Prevention. Int J Mol Sci. 2019 Oct 9;20(20):4981. doi: 10.3390/ijms20204981. PMID: 31600949; PMCID: PMC6834187.
- Lennerz BS, Mey JT, Henn OH, Ludwig DS. Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”. Curr Dev Nutr. 2021 Nov 2;5(12):nzab133. doi: 10.1093/cdn/nzab133. PMID: 34934897; PMCID: PMC8684475.
- Schmidt T, Harmon DM, Kludtke E, Mickow A, Simha V, Kopecky S. Dramatic elevation of LDL cholesterol from ketogenic-dieting: A Case Series. Am J Prev Cardiol. 2023 Apr 6;14:100495. doi: 10.1016/j.ajpc.2023.100495. PMID: 37096158; PMCID: PMC10121782.
Megan Lautz is a registered dietitian and coach who specializes in firefighter nutrition. Her mission is to help firefighters perform better; recover faster; and enjoy long, healthy retirements. Lautz owns RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes nationwide. Check out @Rescue.RD on Facebook and Instagram.
