Our diet plays a big role in maintaining our overall health and physical fitness.
However, nowadays, many people find it challenging to eat healthily. The prevalence of readily accessible processed foods has made it difficult, especially for those with limited time or resources, to make healthy, home-cooked meals daily.
As a response to this struggle, various diets have emerged, helping people regain control over their food intake and gain health benefits. One such diet that has gained significant attention in the past couple of years is the carnivore diet. Here’s what it’s all about.
Understanding the Carnivore Diet
As the name suggests, the carnivore diet refers to an all-meat diet. It involves consuming exclusively meat and animal products and eliminating all plant-based foods from one’s diet.
It primarily focuses on animal-based foods like red meat, fish, poultry, eggs, and selected dairy products.
Popularized by American orthopedic doctor Shawn Baker, it stems from the belief that prehistoric and ancestral humans mostly ate meat and fish. Proponents of this diet often consider high-carb diets to blame for people’s poor health in modern times.
By avoiding plant-based foods, followers of the carnivore diet eliminate carbohydrate sources from their meals. This process leads the body into a state of ketosis, where it primarily burns fat for energy.
How To Get Into the Carnivore Diet
A carnivore diet is pretty straightforward, as the name would imply. In the context of this dietary approach, some individuals consider taking specific carnivore diet supplements. However, certain foods can be confusing to categorize. Here is a quick guide on what you can and cannot eat when following this diet.
What to eat
Followers of the carnivore diet exclusively eat animal meat and products. Here are some foods you can consume under a carnivore diet:
- Red meat. It’s best to focus on fattier cuts, preferably grass-fed animals, so you can still get enough calories. Protein-rich snacks like beef jerky can help you stick to your carnivore diet.
- Organ meats. You can also eat animals’ internal organs like livers, intestines, etc.
- Fish. Like red meat, try to get and eat the fattiest fish, like salmon, trout, and mackerel.
- Poultry. Bird meats are still allowed under the carnivore diet, as long as you eat enough or have fattier cuts.
- Bone marrow. Bone marrow and bone broth are excellent sources of protein that help with your overall health.
- Eggs. Eggs are another excellent protein source, containing essential vitamins, minerals, and fats for a healthy diet.
- Low-lactose dairy products. Many followers of the carnivore diet avoid dairy entirely, as it contains lactose, a kind of sugar. However, others still consume small amounts of low-lactose dairy products like aged cheeses.
- Lard, grease, or animal-based fats. When cooking, you can use lard, grease, tallow, or other animal-based fats instead of plant-based oils.
- Some spices, seasonings, and condiments. You can use seasonings like salt, pepper, herbs, and spices. Avoid flavorings and sauces that contain too much carbohydrates or sugars.
What not to eat
Here are some food items to avoid under a carnivore diet:
- Fruits
- Vegetables
- Grains, bread, pastries, etc.
- Nuts, seeds, and legumes
- All additives and processed foods
- Non-grass-fed/pasture-raised meat
Benefits of the Carnivore Diet
The carnivore diet has gained widespread attention due to its novelty compared to modern diets. This unconventional approach and its proponents boast several health benefits.
Since the diet is relatively new, there isn’t much evidence of its long-term effects. However, here are the advantages its followers and proponents have observed.
May help with weight loss
Weight loss is a common concern in the modern world. The World Obesity Foundation predicts that more than half of the global population will become obese or overweight over the next 12 years.
Many people propose the carnivore diet as a solution for weight loss. By eliminating carbohydrates and focusing on high-protein, nutrient-dense animal products, people can reduce calorie intake and feel more full with each meal.
This diet’s emphasis on protein-rich meals can also help build and maintain muscle mass, which aids in a more sustainable fat and weight loss journey.
Decreases inflammation
Inflammation can be a normal bodily response, especially when you get sick or injured. However, chronic and sustained inflammation can leave you at a higher risk of conditions like obesity, heart disease, and diabetes.
Many carbohydrate and sugar-rich foods are often responsible for high inflammation in the body.
Since the carnivore diet completely cuts off these foods, followers of the diet can enjoy decreased inflammation. This reduction can lead to improved health and minimize the risk of conditions associated with chronic inflammation.
Improves blood sugar regulation
High-carbohydrate diets can lead to fluctuations in blood sugar levels, contributing to insulin resistance and other metabolic issues.
Since the carnivore diet is very low in carbohydrates and sugars, it may assist in stabilizing blood sugar levels. This improved regulation can be especially beneficial for people with conditions like diabetes. It can also help individuals regulate their energy levels better throughout the day.
Mental clarity
Proponents of the carnivore diet often report experiencing heightened mental clarity and improved cognitive function. Their anecdotes also highlight the effects of their all-meat diet on improving their mental health.
This observation also has some support from the scientific community. A study compared the mental health of meat-based eaters and plant-based eaters and found that meat-eaters experienced lower levels of depression and anxiety.
Potential Risks and Concerns
While the carnivore diet presents many benefits, scientists and nutrition experts have raised concerns about its potential risks. Here are some primary risks and concerns associated with an all-meat diet.
Nutrient deficiencies
One of the primary concerns associated with an all-meat diet is the potential for nutrient deficiencies.
Since the diet excludes entire food groups like grains, fruits, and vegetables, its followers might miss essential nutrients like vitamins, minerals, and fiber.
Nutrient deficiencies and imbalances can lead to long-term health issues like goiter and respiratory infections.
Lack of fiber
Fiber is essential to digestive health. It primarily functions in aiding regular bowel movements and maintaining a healthy gut. The absence of dietary fiber in the carnivore diet may result in constipation and impact your gut health.
Meet Your Health Goals With Meat
The carnivore diet is an intriguing option for people who want to achieve particular health goals, such as weight loss and inflammation reduction. However, due to its restrictive nature, it requires discipline and commitment.
You can try out the carnivore diet anytime to see how it works for you. Make sure to consult a doctor or medical professional to know how you can embark on this dietary journey in a healthy way.
