Carnivore Diet (also referred to as Meatarian Diet or Carnivorous Diet) is a diet which strictly prohibits fruits, vegetables and grains as well as water and fiber consumption.
Many claim that the carnivore diet can help people shed unwanted weight and lower inflammation, yet there is limited high-quality research supporting such claims.
What is the carnivore diet?
The carnivore diet is an eating plan that restricts all carb- and sugar-containing foods, with proponents of this approach noting that ancient populations relied more heavily on meat than carbs for sustenance; modern people now consume far too many carbohydrates, leading to obesity and chronic health conditions.
Some individuals following a carnivore diet report various benefits, yet there is limited scientific support for it. Most evidence comes from self-reports or testimonials; however, one survey of people who followed such diet for six months reported high satisfaction and positive effects on their health.
An effective carnivore diet requires eating only when truly hungry to avoid mindless snacking and avoid adding hundreds of extra calories each day. Also make sure that your protein-rich food intake includes eggs, cheese and bone broth – don’t forget collagen supplements which contain the amino acid glycine for even further inflammation reduction!
How to start carnivore diet?
The carnivore diet has gained significant traction since being made popular by YouTube personality Jordan Peterson and Mikhalia, and has helped people reduce or alleviate symptoms associated with autoimmune diseases, digestive issues, mental disorders, joint pain and candida overgrowth among other conditions.
However, many experts warn against the perils of restrictive dieting. Common side effects may include weight gain, fatigue and mood swings while lacking carbohydrates can lead to nutritional deficiencies.
The carnivore diet restricts itself to foods derived from meat, fish or eggs – including grass-fed meat as an ideal example – with low lactose dairy such as heavy cream and hard cheese permitted as an acceptable replacement. Furthermore, processed food – including grains, sugar and artificial sweeteners as well as legumes nuts or seeds that contain carbohydrates are prohibited while salt or seasonings without carbohydrates may still be used; alternatively it may lead to vitamin C deficiency which could be prevented by eating more fruits & veg or taking supplements during this diet.
Is the carnivore diet safe?
Diets that focus on meat over other sources such as vegetables, fruit, grains or legumes may not be appropriate for people living with certain health conditions and could potentially lead to nutritional deficiencies if practiced long term.
Carnivore diets also reduce food high in added sugars that have been linked to obesity, heart disease and liver issues, while they may reduce fiber and vitamin intake which could potentially cause digestive issues.
However, some proponents claim that the carnivore diet can treat various health ailments ranging from depression and rheumatoid arthritis to diabetes and acne; although evidence to back these claims remains limited. Although many who follow it report positive results, it’s essential that symptoms are closely monitored as well as keeping an updated food journal to make sure adequate nutrition is being consumed. If attempting the carnivore diet yourself be sure to include plenty of fatty cuts from grass-fed meats like meats, fish, poultry as well as organ meats to ensure you receive proper fats and nutrients for success!
What can you eat on the carnivore diet?
On a carnivore diet, you can consume any kind of meat or fish you like as well as eggs and small amounts of low-lactose dairy products, lard and butter can also be included; adding salt and pepper as well as herbs such as basil, thyme, rosemary or sage is permitted if desired; all sugar and carbohydrates must be avoided though.
Additionally, vegetables contain many essential nutrient-dense plant compounds like antioxidants and fiber that will support overall wellness. Another great feature of the carnivore diet is that it’s low-caloric so may help with weight loss – however there has only been limited high-quality research conducted into its long-term effects.
The carnivore diet is one of the more contentious trends in health and nutrition, albeit briefly effective at weight loss. Unfortunately, however, its restrictive and unbalanced nature means it may lead to nutritional deficiencies over time and increase your risk for eating disorders. To minimize risk effectively it is wiser to choose a balanced and varied diet such as that found within this article.
Why carnivore diet is bad?
Dieters who promote carnivore diets claim that plant foods are bad for our health, yet this assertion lacks solid evidence. Fruits, vegetables and whole grains provide essential nutrition, while a carnivore diet often lacks essential vitamins and minerals such as iron, zinc and omega-3 fatty acids; furthermore it often increases low-density lipoprotein cholesterol and risks of heart disease.
Furthermore, this diet is high in sodium and lacks fiber, leading to constipation and other digestive issues. Furthermore, phytonutrients – known for preventing cancer and combatting inflammation – are limited by this diet.
Carnivore diets can be expensive. Requiring grass-fed and ethically sourced meat to meet its nutritive value may prove unaffordable to some individuals, while their high caloric intake may contribute to weight gain or uncontrolled blood sugar levels. Furthermore, this diet removes processed foods like sodas, pretzels and cookies with preservatives and sugar which could increase weight gain over time.
What to eat on carnivore diet?
Carnivore dieters consume meat, fish and eggs while excluding vegetables, fruit and dairy products as well as any processed or added sugar foods. This diet has gained widespread support among followers of podcaster and author Jordan Peterson who claims it cures autoimmunity; however, no reliable studies have confirmed these claims.
Concerns arise from this diet due to its restrictiveness, as this could result in deficiency of essential fiber and antioxidant nutrients, leading to weight gain and cardiovascular issues; also lacking plant-based foods may result in digestive disorders.
People following a carnivore diet must also ensure they consume sufficient protein for muscle-building and growth, in the form of muscle building supplements such as Whey protein isolate. They should also consume bone broth which provides essential electrolytes, calcium and amino acids such as glycine. Before beginning the diet and at regular six-week intervals thereafter, blood tests should be completed to gauge how their bodies have adjusted to these new eating habits.
What can you eat/drink on a carnivore diet?
The Carnivore Diet involves cutting out foods such as fruits, vegetables, beans, legumes, nuts, seeds, grains and added sugars from diet. Instead, followers are encouraged to focus on eating meat, fish, poultry eggs and dairy as well as bones skin connective tissue for consumption as part of the meal plan. Furthermore, spices and herbs may be added for flavor enhancement.
Carnivores should consume their meat from nose-to-tail, and many prefer grass-fed or pasture-raised options such as lamb, venison, pork and beef as these provide protein as well as healthy fats, along with essential vitamins and minerals such as B12, iron zinc selenium.
Dairy products are allowed on a carnivore diet, though it is essential to choose low-lactose options such as grass-fed cow milk labeled A2 and full-fat dairy (butter or ghee). Some individuals may have dairy sensitivities which cause bloating and constipation – in such instances it’s best to either forgo dairy altogether or slowly introduce small amounts in order to observe how your body reacts. Furthermore, avoid processed deli meats which often contain chemicals.
Final Thoughts
While some might see its drawbacks, proponents of a carnivore diet include athletes and personal trainers such as Shawn Baker who has set world records in indoor rowing by eating only meat have also expressed support of it in podcast interviews with Joe Rogan, including noting how his rheumatoid arthritis, depression, and fatigue had all disappeared since transitioning onto this lifestyle change. Other self-experimenters including Mikhaila Peterson (daughter of Jordan Peterson) report similar positive results.
People who choose the carnivore diet tend to focus on eliminating foods they believe to be responsible for their symptoms, including food allergies or sensitivities. Furthermore, people suffering from autoimmune conditions or chronic inflammation can find relief by restricting plant-based foods with phytochemicals that have anti-inflammatory effects (e.g. cyanogenic glycoalkaloids from potatoes).
According to a social media survey of adults who consume a carnivore diet, most reported no adverse side effects and high satisfaction with it. Unfortunately, however, there has been limited research done on its long-term impacts; thus it would be wise to consult a physician prior to making any major lifestyle changes.
