The lack of controlled research supports claims that a carnivore-based diet can help prevent health problems. However, it is deficient in essential nutrients, such as plant fiber, and plant compounds, such as antioxidants, which could harm certain people.
The carnivore diet comprises animal and meat products and excludes all other food items.
It's said to help with weight loss, mood problems, blood sugar control, and other health issues.
However, it is very restrictive and could be harmful over the long term. Furthermore, there is no evidence to support the claims of its benefits.
Carnivores are deprived of all food items except for animals and meat products. This means it's not rich in various nutrients like fiber, which is loaded with fat and salt and is challenging to sustain. You must follow a balanced diet instead.
This article analyzes the carnivore diet, focusing on the details of the diet and whether it could aid in weight loss, as well as its possible benefits and drawbacks.
What is the carnivore's diet?
The carnivore diet is a strict diet restricted to fish, meat, and other animal products such as eggs and dairy products.
It does not include all other foods, which include fruits, vegetables, grains, legumes, nuts, seeds, and fruits.
Its advocates also recommend avoiding or limiting dairy consumption to foods low in lactose, sugar in dairy products, and milk, such as hard cheeses and butter.
Carnivores' diet originates from the debated belief that early human ancestors mainly ate fish and meat and that diets high in carbs are the reason for today's epidemic of chronic diseases.
Many other low-carb and keto diets, such as the keto and paleo diets, restrict carbs but do not eliminate them. The carnivore diet is designed to eliminate all carbs.
Shawn Baker, an American orthopedic surgeon, is the most well-known proponent of a carnivore diet.
The author cites testimonials from people who eat a carnivore-based diet to prove that it is effective in treating depression, anxiety, stress, arthritis, obesity as well as diabetes, and other conditions.
However, no studies controlled by humans have examined the impact of carnivores' diets.
A study endorsed by Baker invited those who adhered to the diet to complete an online survey about their diet and health. They reported being satisfied and having positive results.
However, nutrition experts raised questions about the study's claims about health. The study, for instance, didn't provide any means to verify the authenticity of the information provided by the participants. The results must be taken with care.
In addition, in 2017, Baker's doctor's license was canceled by the New Mexico Medical Board due to concerns regarding his competence. Baker's medical license was reinstated in 2019 with the requirement that doctors be directly supervised when they practice.
SUMMARY
The carnivore lifestyle excludes any food item, excluding eggs and meat and small amounts of dairy products with low lactose content. The testimonials of those who adhere to the diet suggest that it may help with various health problems, however there is no evidence to back these claims.
How do you adhere to the carnivore diet?
The diet requires you to eliminate all plant-based foods and focus on fish, meat, eggs, and a small amount of dairy products that are low in lactose.
Foods that are allowed to be eaten include chicken, beef, lamb, pork, and organ meats, turkey and sardines, salmon, and white fish. Small amounts of heavy cream and hard cheese are also permitted. Butter, lard, and bone marrow are also permitted.
The diet's advocates emphasize eating meat with fat cuts to meet your daily energy requirements.
The carnivore diet is a great way to drink bone broth and water but does not recommend drinking tea, coffee, or other drinks derived by plants.
Diets for carnivores may provide little information regarding calories, portions, serving sizes, or the number of meals or snacks to consume each day. The majority of advocates advise eating as often as you want.
SUMMARY
The carnivore diet consists of eating fish, meat, or animal food, leaving out other food items. It might not contain specific calories consumed, serving sizes, or meal times.
It can help you lose weight?
A few elements of the carnivore lifestyle could result in weight loss. Notably, studies have demonstrated that high-protein and low-carb diets may aid in weight loss.
It's because protein helps you feel fuller following meals, leading to a reduction in calories and consequent weight loss. Protein also increases your metabolism rate, assisting you to burn more calories.
Thus, eating a carnivore's diet will likely make you feel more full and consume fewer calories in general — at the very least, in the short run.
A 3-month study of the 132 adult population with excess weight or obesity assessed the weight loss benefits of four diets with energy restrictions that contain various amounts of carbohydrates and protein.
People who consumed high-protein diets that contained 0.4-0.6 grams of protein for each pound (0.9-1.3 grams/kg) (of body weight) lost more fat mass and weight than those who consumed 0.2-0.4 grams of protein in a kilogram (0.5-0.9 grams/kg) in body mass daily.
Other studies have similar results and suggest that increasing protein intake could aid in weight loss and also help reduce weight gain over time.
But you don't have to eliminate all carbs from your diet in order to reap the benefits. Reducing your total calorie intake is possible by consuming a greater amount of satisfying protein, which is the primary factor behind weight loss.
Additionally, the very restricted nature of the carnivore diet can make it challenging to adhere to in the long run.
SUMMARY
Intensifying your protein intake and decreasing your carbohydrate intake could help you shed weight. However, the large amounts of protein and the complete elimination of carbs in the carnivore diet are not required to shed weight.
The benefits of a carnivore diet
Since the carnivore lifestyle does not contain carbs, it excludes sweets, cakes, cookies and pastries, sodas, and other high-carb food items.
They are deficient in beneficial nutrients and usually loaded with calories. This is why they should be avoided in the context of a balanced, healthy diet.
Sugary foods can also be a problem for those with diabetes as they may cause blood sugar levels to rise. The restriction of refined carbs and sweet foods is usually suggested to reduce the risk of developing the condition (13Trusted Source).
However, it is true that removing all carbohydrates from the carnivore diet isn't advised or required to control diabetes. In lieu, it is advised to consume smaller quantities of high-fiber, healthy carbohydrates that do not cause spikes in blood sugar levels.
SUMMARY
The carnivore diet doesn't contain refined carbs or sweet foods, which could increase your patients' blood sugar levels. However, completely abstaining from carbs isn't required for controlling your blood sugar levels.
Carnivores have their negatives.
Due to its highly restrictive nature and total elimination of the majority food groups, there are a lot of disadvantages to a carnivore's diet.
The diet is high in cholesterol, fat, and sodium.
Since the carnivore diet is primarily comprised of animals, it is likely to be rich in cholesterol and saturated fat.
Saturated fats can raise LDL (bad) cholesterol, which could increase one's risk of developing heart disease.
Recent studies have revealed that the connection between the intake of saturated fats and heart disease risk might not be as convincing as was previously thought.
However, eating a lot of saturated fats in the carnivore diet could cause some concern. Research is not yet able to evaluate the health implications of eating exclusively animal food. Thus, the consequences of eating foods with high cholesterol and fat levels aren't known.
Furthermore, some processed meats, such as bacon and breakfast meats, contain high levels of sodium.
Consuming a great deal of these kinds of food items on a carnivore diet could lead to an excessive intake of sodium and has been linked to an increase in the chance of developing high levels of blood pressure and kidney diseases and a variety of other adverse health effects.
Consumption of processed meat and red meat is also linked to a higher risk of specific types of cancer, such as rectal and colon cancer.
Could be deficient in certain micronutrients and beneficial plant compounds.
Carnivores are unable to eat nutritious food items such as legumes, fruits, vegetables, and whole grains, which are loaded with beneficial minerals and vitamins.
While meat is healthy and a source of micronutrients, it shouldn't be the sole element of your food plan. Following a strict diet, such as the carnivore diet, could result in deficiencies of certain nutrients and an overconsumption of other nutrients.
Additionally eating diets rich in plant-based food sources are associated with lower risks of developing certain chronic diseases like heart disease, cancers, Alzheimer's disease, and Type 2 Diabetes.
This is not just due to the rich vitamin fiber and minerals in plant foods but also due to their beneficial plant compounds and antioxidants.
Carnivores' diets do not contain these substances and are not associated with long-term health benefits.
Does not offer fiber
Fiber, a carbohydrate not digestible, helps improve gut health and regular bowel movements. It is only found in plant food.
The carnivore's diet lacks fiber, and this could cause constipation.
In addition, fiber is vital to maintaining the right balance of bacteria in your digestive system. Poor gut health can lead to many issues, and it could even be connected to colon cancer.
A study discovered that a high-protein, low-carb diet can increase the risk of developing intestinal inflammation. If your body is digesting massive amounts of protein, it produces potentially harmful byproducts within your digestive tract. These byproducts could affect the overall health and well-being of your colon.
All in all, a carnivore diet can cause harm to the health of your digestive tract.
Could not be appropriate for specific populations.
Carnivores' diet can be particularly harmful for specific populations.
For instance, people who are required to reduce their intake of protein, such as those with chronic kidney illness, shouldn't follow the diet.
Additionally, those more sensitive to cholesterol in food (also known as cholesterol hyper-responders) must be wary of eating the many foods high in cholesterol.
Additionally, certain groups with particular nutritional requirements may not meet their requirements on the carnivore diet. This includes children as well as people who are lactating or pregnant.
Finally, those with anxiety fear of food, or a history of eating disorders are not advised to try this diet.
SUMMARY
Carnivores are high in fat and can contain excessive sodium. It is devoid of fiber or plant compounds that are beneficial and can provide insufficient quantities of certain nutrients.
Foods to eat
The carnivore diet is based on animals and excludes all other food items.
In particular, a person who follows the carnivore diet can take in:
- Meat: Chicken, beef, turkey, organ meats, lamb, pork, etc.
- Fish: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
- Animal products include eggs, lard, bone Marrow, bone broth, etc.
- Milk with low lactose (in small quantities): heavy cream butter, hard cheese, etc.
- Water
According to some diet advocates, salt, pepper, and seasonings that do not contain carbs are permitted.
Furthermore, several people prefer eating milk, yogurt, or soft cheeses. However, these are not typically included because of their carb content.
SUMMARY
The carnivore diet allows all meats, eggs, fish bone marrow, eggs, butter, and lard, as well as small amounts of heavy cream and hard cheese.
Foods to stay clear of
Foods that aren't derived from animals are not included in the diet of carnivores.
Foods that are restricted include:
- Vegetables: broccoli, cauliflower, potatoes, green beans, peppers, etc.
- Fruits: apples, berries, bananas, kiwi, oranges, etc.
- High-lactose dairy: milk, yogurt, soft cheese, etc.
- Legumes: beans, lentils, etc.
- The seeds and nuts include almonds, sunflower seeds, pumpkin seeds, pistachios, and pistachios.
- Grains: rice, wheat, bread, quinoa, pasta, etc.
- Alcohol: beer, wine, liquor, etc.
- Sugars: Table sugar, brown sugar, maple syrup, etc.
- Other water beverages are coffee, soda tea, juice from fruit, and more.
Although some people are able to incorporate some of these food items, a strict carnivore lifestyle does not allow them.
SUMMARY
Foods that are not derived from animals are omitted, including fruits, vegetables, dairy products with high lactose content, legumes and seeds, nuts, grains, and alcohol, as well as tea, coffee, and juices.
Sample menu
The carnivore diet is difficult to follow for long periods of time and doesn't offer much variety.
Here's a sample five-day menu to help you prepare for a carnivore's diet:
Day 1
- Breakfast: eggs, bacon, sardines
- Lunch: turkey burger patty, salmon jerky, beef tips
- Dinner Filet mignon, crab dinner: chicken liver, crab
- Snacks: A small quantity of Parmesan cheese and Jerky
Day 2
- Breakfast: eggs, shrimp, and a cup of thick cream
- Lunch: strip steak, tuna fish, beef jerky
- Dinner dinner: lamb chops and scallops and beef liver
- Snacks: a tiny quantity of Cheddar cheese or bone broth
Day 3
- Breakfast: eggs, salmon, turkey sausage
- Lunch: tips of beef mackerel, pork chops
- Dinner: Turkey Burger Patty with a tiny quantity of Parmesan cheese as well as bone marrow
- Snacks: eggs hard-boiled and shrimp
Day 4
- Breakfast includes: trout, shredded chicken, bacon
- Lunch: Meatballs made of beef, a little Cheddar cheese, Salmon jerky
- Dinner: Crab cooked in lard Filet mignon, lard-cooked crab.
- Snacks: sardines and beef Jerky
Day 5
- Breakfast includes eggs breakfast, turkey sausage, and chicken links
- Lunch: roast of lamb and pork chop, liver of chicken
- Dinner includes flank steak, cooked scallops in butter, and a small glass of thick cream
- Snacks: bone broth, turkey jerky
SUMMARY
The food and snacks that are part of the carnivore diet are entirely made up of animal products and provide little variety.
The Bottom Line
The carnivore diet is rigorous and consists of fish, meat, eggs, and even small quantities of dairy products that are low in lactose.
It is believed to help with weight loss and other health concerns, but the research isn't reliable enough to support these claims.
It's also high in sodium and fats. It's also devoid of fiber or plant compounds that are beneficial and hard to sustain over the long run.
In the end, the carnivore lifestyle is not necessarily restrictive. A balanced diet that includes various healthy and nutritious foods can be more sustainable and provide more health benefits.