The carnivore diet is characterized by the exclusive consumption of meat and animal-derived products, completely omitting all other food groups.
Proponents assert that it can facilitate weight loss, improve mood disorders, and assist in regulating blood sugar levels, among various other health benefits.
Nevertheless, this diet is highly restrictive and may pose health risks over an extended period.
Furthermore, there is a lack of scientific evidence to support its claimed advantages. The carnivore diet’s exclusion of all foods apart from meat and animal products results in deficiencies in vitamin C and folate, a complete absence of dietary fiber, and presents challenges in adherence.
It is advisable to pursue a more balanced dietary approach.
This article examines the carnivore diet, detailing its components, potential for weight loss, and its associated benefits and drawbacks.
What is the carnivore diet?
The carnivore diet represents a highly restrictive nutritional regimen that excludes all plant-derived foods, concentrating solely on animal-based products. Adherents of this diet primarily consume meat, fish, eggs, and certain dairy items.
This dietary approach is based on the premise that human beings are best suited for a meat-dominant diet and that the removal of plant foods may enhance health by minimizing exposure to plant toxins, anti-nutrients, and carbohydrates.
How to follow the carnivore diet
Adhering to this dietary regimen necessitates the complete removal of all plant-based foods, allowing for the exclusive consumption of meat, fish, eggs, and limited quantities of low-lactose dairy products. Recommended foods include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, and white fish, along with small portions of heavy cream and hard cheese. Additionally, you can permit butter, lard, and bone marrow.
Advocates of this diet stress the importance of consuming fatty cuts of meat to fulfill daily energy requirements, as well as incorporating organ meats like liver to obtain essential vitamins that may be deficient in other meat varieties, such as vitamin C.
The carnivore diet promotes the intake of water and bone broth while advising against the consumption of tea, coffee, and other plant-derived beverages. However, the diet plans often provide minimal direction regarding calorie consumption, portion sizes, or the frequency of meals and snacks, with most supporters recommending that individuals eat according to their appetite.
Foods to eat
The carnivore diet consists solely of animal-based products, completely omitting all other types of food. This diet permits individuals to consume:
- Meat: beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, sweatbread, tripe, heart, brain
- Fish varieties: include salmon, mackerel, sardines, crab, lobster, tilapia, and herring, among others.
- Additional animal products: encompass eggs, lard, bone marrow, and bone broth, among others.
- Low-lactose dairy (in small amounts): heavy cream, hard cheese, butter, etc.
- Water is also an essential element.
Some advocates of the diet assert that the use of salt, pepper, and seasonings devoid of carbohydrates is permissible.
Furthermore, while certain individuals choose to consume yogurt, milk, and soft cheese, they generally exclude these items because of their carbohydrate content.
Foods to avoid
The carnivore diet specifically eliminates all non-animal-based foods. The foods that fall under the restricted category 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.
- Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
- Grains: rice, wheat, bread, quinoa, pasta, etc.
- Alcohol: beer, wine, liquor, etc.
- Sugars: table sugar, maple syrup, brown sugar, etc.
- Beverages other than water: soda, coffee, tea, fruit juice, etc.
While a number of individuals may choose to integrate some of these foods into their meals, a strict carnivore diet does not allow for their inclusion.
Can it help you lose weight?
Certain elements of the carnivore diet may contribute to weight loss. Research has indicated that diets high in protein and low in carbohydrates can facilitate weight reduction.
Furthermore, while certain individuals choose to consume yogurt, milk, and soft cheese, they generally exclude these items because of their carbohydrate content.
Additionally, protein has the potential to enhance metabolic rate, resulting in increased calorie expenditure. As a result, adherence to the carnivore diet is likely to promote a sense of fullness and a reduction in caloric intake, particularly in the short term.
A three-month study involving 132 adults with excess weight or obesity examined the weight loss outcomes of four energy-restricted diets that varied in carbohydrate and protein content.
Individuals who adhered to high-protein diets, consuming between 0.4 to 0.6 grams of protein per pound (0.9 to 1.3 grams per kilogram) of body weight daily, experienced significantly greater reductions in both weight and fat mass compared to those who consumed 0.2 to 0.4 grams of protein per pound (0.5 to 0.9 grams per kilogram) of body weight per day.
Additional research supports these findings, indicating that an increase in protein and dietary fat intake may facilitate weight loss and mitigate the likelihood of weight regain over time. It is important to note that eliminating all carbohydrates from one’s diet is not a prerequisite for achieving weight loss.
Established dietary approaches, such as the ketogenic diet and low-carbohydrate diets, have demonstrated effectiveness in curbing weight gain.
The ketogenic diet, in particular, substitutes high-fat foods for carbohydrates, promoting both satiety and weight loss. Furthermore, the highly restrictive nature of the carnivore diet poses challenges for long-term adherence.
Benefits
Given the scarcity of research on the Caribbean diet, it is challenging to assert its benefits with certainty. We can only speculate about any potential advantages based on our understanding of other dietary approaches and macronutrient profiles.
For instance, the carnivore diet excludes carbohydrates, which eliminates foods such as cookies, cakes, candies, sodas, and pastries. These items are generally low in beneficial nutrients and high in caloric content, making them unsuitable for a healthy, balanced diet.
Furthermore, high-sugar foods can be particularly detrimental for individuals with diabetes, as they can cause spikes in blood sugar levels. Health experts commonly recommend limiting the intake of refined carbohydrates and sugary foods to maintain better control over diabetes.
The carnivore diet, which excludes highly processed carbohydrates, may lead to initial advantages such as enhanced blood pressure, decreased abdominal fat, and better cardiovascular health. Nonetheless, the sustainability of these benefits remains uncertain.
It is important to note that completely eliminating carbohydrates is neither advisable nor essential for effective diabetes management. A more suitable approach involves consuming moderate portions of nutritious, high-fiber carbohydrates that do not result in significant increases in blood sugar levels.
Downsides
The highly restrictive nature of the carnivore diet, coupled with the complete omission of most food groups, results in various negative aspects.
High in fat, cholesterol, and sodium
The carnivore diet is characterized by its exclusive reliance on animal-based foods, which can lead to high levels of saturated fat and cholesterol. Increased intake of saturated fat may elevate LDL (bad) cholesterol, potentially raising the risk of heart disease.
However, emerging studies suggest that the relationship between saturated fat consumption and heart disease risk may not be as pronounced as previously assumed.
Nonetheless, the substantial amounts of saturated fat found in the carnivore diet could be a cause for concern. To date, there has been no comprehensive research examining the health consequences of an exclusively animal-based diet, leaving the effects of such high fat and cholesterol intake largely unknown.
In addition, certain processed meats, particularly bacon and breakfast sausages, are known to have elevated sodium levels.
Consuming a significant quantity of these products while following a carnivore diet may result in an excessive intake of sodium, which has been associated with a heightened risk of hypertension, renal disease, and various adverse health effects.
Research has confirmed a link between the consumption of red and processed meats and a higher frequency of specific cancer types, especially colorectal cancer.
Lack certain micronutrients and beneficial plant compounds.
The carnivore diet removes several highly nutritious food categories, including fruits, vegetables, legumes, and whole grains, all of which are significant sources of essential vitamins and minerals.
While meat is indeed nutritious and provides various micronutrients, it should not be the exclusive focus of one’s dietary habits.
Following a restrictive diet such as the carnivore diet may result in certain nutrient deficiencies and an excess of others.
Moreover, diets that are rich in plant-based foods have been associated with a decreased risk of several chronic conditions, such as heart disease, certain cancers, Alzheimer’s disease, and type 2 diabetes.
The high levels of vitamins, fiber, and minerals present in plant foods, along with their beneficial plant compounds and antioxidants, contribute to this. The carnivore diet excludes these compounds and does not provide any long-term health benefits.
Does not provide fiber
Fiber, an indigestible carbohydrate that supports gastrointestinal health and regular bowel movements, is exclusively present in plant-based foods. Consequently, the carnivore diet lacks fiber, which can result in constipation as a potential consequence.
Furthermore, fiber plays a crucial role in maintaining a healthy balance of gut bacteria. Poor gut health can lead to various complications and has even been associated with an increased risk of colon cancer.
A review has indicated that a high-protein, low-carbohydrate diet may elevate the risk of gut inflammation. The digestion of substantial amounts of protein can produce harmful byproducts in the gut, which may adversely affect bowel health.
The bottom line
The carnivore diet is highly restrictive, comprising solely of meat, fish, eggs, and limited quantities of low-lactose dairy products. Proponents claim it supports weight loss and addresses various health concerns; however, there is a lack of credible research to substantiate these assertions.
Additionally, this diet is characterized by a high fat content, an absence of fiber, and a lack of beneficial plant-based compounds, making it challenging to adhere to over an extended period. In summary, the carnivore diet is excessively limiting. A more balanced approach that includes a diverse range of nutritious foods is likely to be more sustainable and provide greater health advantages.
