Many modern-day dietary trends, like the Carnivore Diet and Ketogenic Diet, focus heavily on near carbohydrate elimination and a significant increase in protein and fat, touting benefits of weight loss, increased muscle mass, and mental clarity. But are these restrictive diets doing more harm than good?
A highly restrictive diet limiting carbohydrate intake can play a big role in cellular aging and the degradation of collagen, elastin and hyaluronic acid in the skin, all of which contribute greatly to visible signs of aging.
When we eliminate or vastly reduce the intake of one of the key macronutrients in our diet, we are creating an unhealthy imbalance. The proper balance of protein, fat, and carbohydrates in our diet are all equally critical in ensuring homeostasis in the body. None are good or bad; however, quantity and quality are significant factors.
One 2014 study (Cell Metabolism) reported lower incidence of cancer, overall mortality and diabetes among middle-aged adults following a low protein diet (11% of total calories) when compared to those on a high protein diet (20% of total calories). Most Americans, particularly those following Carnivore or Ketogenic Diets, are exceeding the 20% high protein level in this study.
The health of our skin is often a direct reflection of our internal health. If our cells are not functioning optimally, it will typically become visible in the skin through skin reactions, dermatological skin conditions, and/or advanced signs of aging.
A 2025 study in the Bali Journal of Anesthesiology concluded that the most favourable outcomes for aging and longevity will come from “a balanced dietary approach emphasising plant-based proteins, while incorporating selective animal sources”.
Meat is the most consumed form of protein in the United States. While meat may offer a significant dose of protein in one serving, many meats also contain a high amount of Dietary Advanced Glycation End Products (dAGEs) – particularly high-fat meats such as steak and pork. When we consume more dAGEs than our body can process, they begin to accumulate in the body, stimulating the production of Matrix Metalloproteinases (MMPs) in the body. MMPs are enzymes directly correlated with the degradation of collagen, elastin, and hyaluronic acid.
Unfortunately, the most common methods for cooking meat (frying, broiling, grilling, charring or roasting) further increase dAGEs. Moist-heat or low temperature cooking methods such as steaming, poaching, boiling, or simmering as well as slow cooking can reduce the formation of dAGE’s but will not eliminate them.
While science doesn’t necessarily mandate an exclusively plant-based diet, excessive consumption of animal protein, particularly red and processed meats, pose a risk for accelerated aging and age-related diseases. On the contrary, an article in The American Journal of Clinical Nutrition indicates that obtaining more of our protein through plant sources is linked to reduced visible signs of aging along with better overall health.
In summary, protein is an essential component of the human diet, but excess consumption can result in both visible signs of aging and other overall health-related concerns, particularly when protein is sourced from animal products. Plant-based protein, or lean meats cooked using moist-heat or low temperature cooking are the best sources, and ensuring the maximum daily intake is well within the recommended amount.
