Bone broth for breakfast, beef for lunch, and rib-eye for dinner; does that sound like a dream menu for you? This is the reality of a carnivore diet, a restrictive diet that includes only animal-based food. A carnivore diet is an extreme form of meat-diet that eliminates all plant foods and helps you experience healing through diet.
Today in this article, we will discuss the available scientific evidence to help you choose safe and sensible dietary patterns that can improve your health. In the carnivore diet, we have limited available research studies, some expert opinions, and interesting evolutionary theories for proving its potential benefits. Even with limited evidence, we can not ignore the growing popularity and the health benefits the carnivore diet offers.
The carnivore diet is an animal-based diet that is high in proteins and fats but has zero carbs. No veggies, no grains, and no sugar, pure meat is what the carnivore diet stands for.
Many high-profile personalities such as Mikhail Peterson and Owsley Stanley, have shared how the carnivore diet helped them to resolve their health issues like autoimmune diseases, mental illness, and weight management problems.
There are many controversies while understanding the benefits of a carnivore diet. Turning towards a complete meat diet by elimination or limited intake of plant food is a bold decision to make; how can it improve your health? Read on to understand its benefits and see if it’s the right fit for you.
The carnivore diet has various health benefits, and it primarily works through two mechanisms:
A recent study published in December 2020 has stated that a zero fiber carnivore diet shows great potential as a readily available, cost-effective, and effective treatment for small intestinal bacterial overgrowth (SIBO). It also indicated that the carnivore diet results in better satisfaction after meals, it decreases cravings for sweets, and helps to achieve weight loss in patients.
With a carnivore diet, you stop consuming added sugar, processed food, junk food, and many toxic ingredients. Meat foods are highly nutritious, and it provides all the essential nutrients. You will not experience any nutritional deficiencies with a carnivore diet. It is a very filling diet that makes you crave less unhealthy or junk food.
The carnivore diet is considered an extremely restrictive diet, but is it worth it? If you have the same concern, you should learn about the surprising health benefits this diet has to offer. From treating some autoimmune conditions to increasing insulin sensitivity, people have reported numerous health benefits with this diet. There is some scientific evidence to support these claims.
The carnivore diet makes you feel like a warrior, fuels up your body, improves your skin health, and it boosts your energy.
The keto diet is a high-fat diet with adequate protein and low carbs. With reduced carbs, the body sources energy from fat through gluconeogenesis. In keto, you are allowed to have some low-carbs, but your carb intake is almost zero in a carnivore diet. There are a few differences and similarities between the keto and the carnivore diet.
The keto diet focuses more on fat with limited protein intake. There will be a metabolic adaptation that involves a shift from carbohydrates to lipids as the primary energy source. However, in the carnivore diet, you are allowed to eat both fat and proteins liberally.
You achieve weight loss with the keto diet, but you go one step further to experience some surprising health benefits with the carnivore diet. However, if you are totally new to this lifestyle and find it hard to follow a carnivore diet, adapting to a low-carb keto diet can be a good move.
The carnivore diet comprises all the meat products, spices, and dairy products.
You can also try bone broth in your diet instead of caffeine; this provides you more nutrients than any vegetables and serves as the best energy drink. You can add some condiments such as salt, pepper, and some oil such as olive, avocado oil, and coconut oil to your meal to make it taste better.
When you are on a carnivore diet, there are certain foods you might want to quit. Remember, if the food has not come from an animal source, it’s not allowed in a carnivore diet.
A carnivore diet is a very simple diet to start off; all you need to do is quit all the plant food and consume only meat. Here is a one-week diet plan for you to kick start your carnivore diet.
Try to avoid the processed meat, and opt for more organic meat. When combined with physical activities, the carnivore diet makes you stronger and healthier.
The risk of the carnivore diet depends on your underlying medical condition. For example, in certain conditions such as kidney diseases, where you need to reduce protein consumption, the carnivore diet is not suitable. Also, depending on your need, if you are following this diet to lose weight or to address an autoimmune or inflammatory condition, it might give some impressive results.
Eating a particular group of food always has a set of drawbacks, whether it’s vegan or a carnivore. When you are on a meat diet, you might run out of certain nutrients that are abundant in plants, like vitamin C and vitamin E.
There are short-term and long-term side effects of the carnivore diet too. During the beginning stage of your carnivore diet, you may experience nausea, vomiting, headache, tiredness, fatigue, insomnia, constipation, and fluid imbalance; this may be due to the new transition from a high-carb to zero-carb diet. This is also popularly known as keto flu; it can be due to glucose deprivation, and it lasts for a week.
Short-term symptoms generally last for a few days to a few weeks. This includes electrolyte and fluid imbalances. Sometimes this may get serious as your body lacks essential micronutrients that are necessary for cells to function normally.
Meat-only diets may be disruptive to your digestive system. Since there is no fiber in the carnivore diet, you may experience constipation as a side effect during the initial stages of this diet. Also, diarrhea is the most common side effect of a carnivore diet. Since you are new to a fatty diet, it can result in a runny and greasy stool. Due to a lack of plant food, the gut may lack good bacteria, which makes you more susceptible.
People who are consuming antacids may face some problems. Gastric acids or stomach acids are required for the digestion of meat and fat; antacids reduce the stomach acids and prevent efficient emptying of your stomach.
There are a few rare long-term effects in the carnivore diet. Hepatic steatosis is a fatty liver disease caused due to fat build-up in the liver, a rare symptom of a carnivore diet. Kidney stones are commonly seen in carnivore diets. A long-term carnivore diet might lead to nutrient deficiencies.
In short, the carnivore diet may not be suitable for everyone. Depending on your medical history and diet requirements, you can try and adapt to this diet. But the carnivore diet results shared by some celebrities have indicated that this diet has relieved some severe health issues like anxiety, depression, skin problems, and rheumatoid arthritis.
The carnivore diet is the best diet if you are looking for weight loss, to be fit, and to cure autoimmune diseases or other health problems. Though it sounds like a very restrictive diet, a carnivore diet is simple and satiating. It reduces your meal frequency, cravings, and unhealthy snacking. Many people have experienced amazing results with this diet. When you approach this diet with the right intention, there is no turning back.