The Mayo Clinic Diet is a more balanced, sustainable, and scientifically supported approach to weight loss and overall health compared to the highly restrictive and potentially risky Carnivore Diet. While the Carnivore Diet may offer short-term results, its long-term health implications and lack of scientific backing make it a less desirable option for most individuals.
| Attribute | Carnivore Diet | The Mayo Clinic Diet |
|---|---|---|
| Macronutrient Ratio (Protein/Fat/Carbs) | 70-80% fat, 15-20% protein, and 0-10% carbs (keto ratios). Some aim for 80% fat and 20% protein. Aim for 1.5x to 2x grams of fat per gram of protein. Some calculators recommend 40-50% of calories from protein and 50-60% from fat. | The Mayo Clinic Diet recommends servings from various food groups based on calorie goals. For example, a 1,400-calorie plan includes 4 or more servings of vegetables and fruits, 5 servings of carbs, 4 servings of protein or dairy, and 3 servings of fats. |
| Allowed Foods | Meat (beef, chicken, turkey, lamb, pork), organ meats (liver, kidney, heart), fish (salmon, mackerel, sardines), other animal products (eggs, lard, bone marrow, bone broth), and small amounts of low-lactose dairy (heavy cream, hard cheese, butter). | The diet encourages fruits, vegetables, whole grains, lean proteins (beans, fish), and unsaturated fats (olive oil, nuts). Unlimited amounts of most vegetables and fruits are encouraged. |
| Restricted Foods | All plant-based foods (vegetables, fruits, legumes, nuts, seeds, grains, alcohol, sugars, and non-water beverages). High-lactose dairy like milk, yogurt, and soft cheese. | While no foods are strictly off-limits, the diet discourages sweets, refined sugars, and saturated fats. During the initial "Lose It!" phase, alcohol is not allowed. Starchy vegetables like corn and potatoes should be limited. |
| Sustainability | Highly restrictive, difficult to maintain long-term. Cravings for excluded foods are common, and the diet can be socially challenging. | The Mayo Clinic Diet aims to be a sustainable plan for life, focusing on replacing unhealthy behaviors with healthy ones. It emphasizes lifestyle changes and adopting new habits. |
| Weight Loss Effectiveness | May promote short-term weight loss due to its low-carb nature and promotion of ketosis. High protein intake can also increase satiety. | The diet is designed to help you lose 6 to 10 pounds during the initial two-week phase. Following the initial phase, you can continue to lose 1 to 2 pounds a week until you reach your goal weight. |
| Long-term Health Effects | Largely unknown and raise concerns. Potential risks include nutrient deficiencies, cardiovascular issues (due to high saturated fat and cholesterol intake), and gut microbiome disruption (due to the absence of fiber). | A diet high in fruits and vegetables can lower the risk of heart disease, cancer, and overall mortality. Weight loss, in general, can reduce the risk of weight-related health problems like diabetes, heart disease, and sleep apnea. |
| Ease of Adherence | Restrictive nature can make it difficult to adhere to, especially in social situations. | The diet is flexible and gives you lots of food choices. It focuses on intuitive and mindful eating. |
| Cost of Implementation | Varies depending on the quality and type of animal products consumed. Grass-fed, pasture-raised, and organic options can increase expenses. | The Mayo Clinic Diet can be relatively inexpensive to follow. However, membership prices range from $20-$50 per month. |
| Scientific Evidence | Lack of robust scientific evidence supporting the purported benefits. A survey showed self-reported health improvements but had limitations. | The Mayo Clinic Diet is based on research and clinical experience. |
| Nutrient Deficiencies Risk | Can lead to deficiencies in vitamin C, fiber, folate, vitamin E, potassium, magnesium, and other essential nutrients found primarily in plant-based foods. | The "Lose It" phase may be too restrictive for some people, potentially leading to nutritional deficiencies. The diet discourages some foods that may provide health benefits and important nutrients, such as egg yolks. |
| Digestive System Impact | Absence of fiber can lead to constipation and negatively impact gut bacteria balance. Some individuals may experience diarrhea due to the high fat content. | If you aren't used to fiber, you may experience temporary digestive changes like intestinal gas as your body adjusts to the increased fruit and vegetable intake. |
| Customization Options | Can be customized to some extent based on individual preferences and tolerances. Some may include low-lactose dairy, while others eliminate it entirely. The types of meat and organ meats consumed can also be varied. | The program can be tailored to individual needs, health history, and preferred eating style. There are various meal plans to choose from, including options for vegetarians. The diet is flexible and gives you lots of food choices. |
| Price | Not available | Membership costs $20-$50 per month. |
| Ratings | Not available | Not available |