6 Unexpected Benefits of the Carnivore Diet

As more people are screening dietary approaches, the carnivore diet has been popular due to its reported health advantages, including weight loss and blood sugar regulation. However, the benefits of the carnivore diet may stretch to improved mental health, sleep quality, skin health, and sexual appetite. 

Below, we examine these effects and the evidence supporting and refuting them to help you decide if a carnivore diet is an option.

Did You Know? Committing to an all-meat diet requires physical preparation, including ensuring your body is well-suited. Check out our Carnivore Panel to acquire your baseline health information that will help you decide to take on a carnivore diet for good. 

1. Better Mood and Reduced Anxiety

A 2023 study by the University of Southern Indiana and the University of Maryland suggests a reduction in anxiety and depression among meat consumers⁽¹⁾ compared to meat abstainers. However, causality has not been established, which leaves the question of whether meat eaters have better mental stability or if individuals with fitter mental health gravitate toward consuming meat. 

Nonetheless, various types of meat like fish, chicken, and beef contain nutrients that allow the smooth secretion of hormones and neurotransmitters that help regulate mood. These nutrients include essential amino acids like tryptophan, vitamin B12, iron, zinc, and omega-3 fatty acids. Hence, this may be one of the health benefits of the carnivore diet, which has firm ground. 

Also Read: Practical Things You Can Do If You Live with General Anxiety Disorder

2. Better Sleep Quality

Anecdotal evidence suggests that eating meat can boost a good night’s sleep. Those who have adopted the carnivore diet were observed to be less stressed and anxious, which contributed to resolving sleep problems like insomnia. However, scientific evidence regarding this impact shows mixed conclusions. 

In a narrative review of the connection between diet and sleep quality, it was highlighted that a protein-rich meal plan is associated with enhanced sleep quality⁽²⁾. Given that meat contains high levels of protein, it would come as no surprise if future research could establish a direct link between meat consumption via the carnivore diet and a reduction in sleep problems.

On the other hand, some studies refute this claim, stating instead that a consistent carnivore diet induces poor sleep⁽³⁾, particularly among older adults. In addition, several studies continue to reject the link between diet and sleep quality⁽⁴⁾. 

While the effect of habitual meat consumption on sleep is not fully uncovered, it’s clear that proper adherence to a carnivore diet can positively impact achieving a restful evening. This outcome all depends on how you and your doctor design the carnivore meal plan and other lifestyle factors that influence your overall health.

Pro tip: Stress and anxiety often interrupt sleep quality and duration. Check out some of our science-backed tips to sleep better if you’re anxious. 

3. Clearer Skin

One of the advertised benefits of the carnivore diet, especially among women, is its role in skin health. Although the carnivore diet in itself has not established a fixed connection with significant dermatological improvement, it does eliminate factors that drive skin problems and boost elements that maintain optimum skin health. 

For example, a high-carbohydrate and high-glycemic diet⁽⁵⁾ has been proven to contribute to acne formation. The carnivore diet slashed the glycemic load as it edges out carbohydrate sources in favor of animal-based products that contain high protein and fats. This setup results in the elimination of potential acne triggers.

Additionally, chicken bones and cartilage⁽⁶⁾ are great sources of collagen, which helps inhibit inflammation, promote smoother skin, and slow skin aging. Chicken is a staple in the carnivore diet menu, especially if you prefer white meat over red meat.  

Also Read: 8 Ways To Prevent Premature Aging

4. Improved Sexual Activity

Meat, such as beef, pork, and chicken, are popular go-to options for proteins that help blood flow. These proteins contain amino acids like L-arginine and carn, promoting healthy blood circulation. Among men, blood flow is a crucial part of penile erection, which is why such proteins are great supplements for those with erectile dysfunction⁽⁷⁾. 

In addition, a carnivore diet also ensures sufficient zinc intake. Zinc is known to boost libido or sexual drive and increase testosterone levels, which improve sexual performance⁽⁸⁾. In the US, beef provides 20% of zinc intake⁽⁹⁾, mainly due to its ubiquity. 

Also Read: What Causes Erectile Dysfunction and What Can You Do About It?

5. Increased Life and Health Satisfaction 

When done right, the carnivore diet can improve energy levels and satiety, making you feel more motivated and in a good mood constantly. 

In a study published in the Current Developments in Nutrition journal, it is shown that 95% of the 2,029 respondents⁽¹⁰⁾ report high levels of satisfaction and significant upgrades in their overall health and well-being. 

While this study requires additional evidence, especially since the data were self-reported, the fact that the increased uptake of crucial nutrients for mood regulation amplifies the potential of a carnivore diet in supporting your overall health and wellness. 

Also Read: 6 Ways to Live a Happy and Healthy Life During Old Age

Frequently Asked Questions

What happens to your body when you go carnivore?

The impact of going carnivore may vary depending on factors such as genetics, lifestyle choices, pre-existing conditions, and health risks. Anecdotal evidence supports its potential role in weight loss and blood sugar management. This is mainly credited to the elimination of carbohydrates in the diet and the increase of protein, which improves satiety. 

Is carnivore good for mental health?

There is a mounting body of evidence supporting the link between the carnivore diet and improved mental health. However, further studies are required to cement the claim. Meat is a rich source of essential nutrients for enhanced mood regulation, such as iron, vitamin B12, and zinc. Therefore, its potential contribution to keeping optimum mental health is worth uncovering. 

How long does it take to see benefits from a carnivore?

The length of time it takes to observe the benefits of a carnivore diet varies from person to person. However, you may see changes in your body within days or weeks, particularly an increase in energy levels, reduced bloating, improved mental clarity, and less water weight. Within three to six weeks, you may see a continuous drop in your weight and inflammatory issues. Then again, all these depend on individual health status and genetic inclinations. 

The Bottom Line

While some studies suggest positive outcomes, such as better mood and sleep quality and clearer skin, it’s essential to consider individual differences and consult with a healthcare provider before making any significant dietary changes. The carnivore diet may offer advantages for some individuals, but it’s crucial to approach any dietary adjustments with careful consideration and professional guidance.

Sources

¹ Dobersek U, Teel K, Altmeyer S, Adkins J, Wy G, Peak J. Meat and mental health: A meta-analysis of meat consumption, depression, and anxiety. Crit Rev Food Sci Nutr. 2023;63(19):3556-3573. doi: 10.1080/10408398.2021.1974336. Epub 2021 Oct 6. PMID: 34612096.

² Wilson K, St-Onge MP, Tasali E. Diet Composition and Objectively Assessed Sleep Quality: A Narrative Review. J Acad Nutr Diet. 2022 Jun;122(6):1182-1195. doi: 10.1016/j.jand.2022.01.007. Epub 2022 Jan 19. PMID: 35063665; PMCID: PMC9124688.

³ Lana A, Struijk EA, Arias-Fernandez L, Graciani A, Mesas AE, Rodriguez-Artalejo F, Lopez-Garcia E. Habitual Meat Consumption and Changes in Sleep Duration and Quality in Older Adults. Aging Dis. 2019 Apr 1;10(2):267-277. doi: 10.14336/AD.2018.0503. PMID: 31011478; PMCID: PMC6457059.

⁴ Pattnaik H, Mir M, Boike S, Kashyap R, Khan SA, Surani S. Nutritional Elements in Sleep. Cureus. 2022 Dec 21;14(12):e32803. doi: 10.7759/cureus.32803. PMID: 36694494; PMCID: PMC9859770.

⁵ Meixiong, J., Ricco, C., Vasavda, C., & Ho, B. K. (2022). Diet and acne: A systematic review. JAAD International, 7, 95-112. https://doi.org/10.1016/j.jdin.2022.02.012

⁶ Cao C, Xiao Z, Tong H, Liu Y, Wu Y, Ge C. Oral Intake of Chicken Bone Collagen Peptides Anti-Skin Aging in Mice by Regulating Collagen Degradation and Synthesis, Inhibiting Inflammation and Activating Lysosomes. Nutrients. 2022 Apr 13;14(8):1622. doi: 10.3390/nu14081622. PMID: 35458184; PMCID: PMC9032939.

⁷ Rhim HC, Kim MS, Park YJ, Choi WS, Park HK, Kim HG, Kim A, Paick SH. The Potential Role of Arginine Supplements on Erectile Dysfunction: A Systemic Review and Meta-Analysis. J Sex Med. 2019 Feb;16(2):223-234. doi: 10.1016/j.jsxm.2018.12.002. Erratum in: J Sex Med. 2020 Mar;17(3):560. doi: 10.1016/j.jsxm.2020.01.021. PMID: 30770070.

⁸ Besong EE, Akhigbe TM, Ashonibare PJ, Oladipo AA, Obimma JN, Hamed MA, Adeyemi DH, Akhigbe RE. Zinc improves sexual performance and erectile function by preventing penile oxidative injury and upregulating circulating testosterone in lead-exposed rats. Redox Rep. 2023 Dec;28(1):2225675. doi: 10.1080/13510002.2023.2225675. PMID: 37345699; PMCID: PMC10291914.

⁹ Huth PJ, Fulgoni VL, Keast DR, Park K, Auestad N. Major food sources of calories, added sugars, and saturated fat and their contribution to essential nutrient intakes in the U.S. diet: data from the National Health and Nutrition Examination Survey (2003-2006). Nutr J. 2013 Aug 8;12:116. doi: 10.1186/1475-2891-12-116. PMID: 23927718; PMCID: PMC3751311.

¹⁰ 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.