What Is The Carnivore Diet? Know How It Works and Its Health Benefits

Have you ever heard of the carnivore diet?

A diet in which you only eat meat.

Yes, there does exist a diet where you can eat all the meat that you want.

The carnivore diet has recently gained popularity around the world. Moreover, many proponents of this diet claim that it has provided them with numerous health benefits.

In this blog, we will look at the Carnivore Diet, aka Meat-eater's diet, what it consists of, and what benefits it provides. Continue reading to learn everything you need to know about the carnivore diet.

What Is The Carnivore Diet?

The carnivore diet is a regime in which only products of animal origin are consumed. By way of simplification, it is the opposite of the vegan diet in which only products of plant origin are consumed.

In the most restrictive version of the diet, you are only allowed to eat meat and drink water and nothing else.

Why Do People Choose A Meat-Eating Diet?

Those who choose meat believe that meat has always been the primary source of nutrition for humanity. These people claim that the anatomy of our human digestive tract is designed to digest meat rather than vegetation! It's worth noting that the majority of people who begin a meat-eating diet do so to remove carbohydrates. In fact, they feel that a low-carbohydrate diet will help them lose weight.

How Does The Carnivore Diet Work?

Being one of the trendiest fad diets, many prefer to rely on it these days. Many individuals who adopted this diet complimented it, claiming that it significantly increased energy levels, followed by weight loss and cognitive functioning.

In addition to Keto and Paleo, there are other low-carb diets that limit carbohydrate intake without eliminating it altogether. However, the carnivore diet aims for zero carbs.

During this diet, you must fully avoid carbohydrates and supplements. And animal food contains no carbohydrates.

Thus, when we don't eat carbohydrates, our bodies look for other sources of energy and enter a state of ketosis. The body will now use body fat as energy via ketones. This has been found to have numerous health benefits.

Carnivore Diet Food List

This regime is considered a strict diet plan. But with a little tolerance, it can produce its effects. Many foods should be avoided as part of this diet. This means the body will have to say goodbye to some vitamins for an extended period.

Allowed Foods in the Carnivore Diet

• Red meats (beef, sheep, goat, or lamb), with special emphasis on those that are fattier
• All kinds of bird meat, including chicken, duck, etc.
• Organ meat such as the heart, liver, giblets, etc.
• Fish
• Eggs
• Grease
• Butter
• Bone broth
• Bone marrow
• Dairy products, including milk, cheese, curd, etc.
• Salt and pepper
• Coffee and tea

Prohibited Foods in a Meat-Eating Diet

• Different types of vegetables like broccoli, cauliflower, potatoes, beans, peppers, etc.
• Fruit such as apples, strawberries, bananas, kiwis, oranges, etc.
• Seeds and nuts; almonds, pistachios, pumpkin seeds, sunflower seeds, etc.
• Legumes
• Cereals
• Bread
• Pasta
• Grains

Carnivore Diet Health Benefits

There are many advantages and benefits to a meat-eating diet that have been discussed by people who have used the diet and are in favor of it. Here's a closer look at some of these health claims.

1.    Weight Loss

When you're on a carnivore meal plan, you don't eat carbs. Therefore, not eating carbohydrates will keep your blood sugar levels low. Insulin spikes do not occur. Thus, the body does not store calories and fat when you eat meat and follow a low-carb diet, and a high-fat diet controls your hunger hormones, preventing you from craving food more often.

2.    Reduce Inflammation

Researchers have shown that fat eaters are less likely to suffer from systemic inflammation than those who do not eat fat. [1]

In other words, eating high-fat foods is beneficial to cardiovascular health.

3.    Reducing Digestive Problems

Many people assume that consuming more fiber can help you improve your digestion. But people who follow a carnivore diet believe the opposite. According to them, a diet without fiber can improve digestion, bloating, fatigue, and gas symptoms.

In support of these claims, one study found that discontinuing or reducing dietary fiber consumption helped alleviate constipation and associated symptoms. [2]

4.    Improve Mental Health

According to research, meat contains nutrients known to help brain function, such as B12, zinc, and iron. Therefore, people who followed a meat-eating diet seemed to have a better ability to focus, feel sleepy, and improve their mood over a week or two, which gives a feeling of sharpness of mind. [3]

5.    Nutritional Ketosis

Fortunately, another advantage of the carnivore diet is that we are in ketosis. By not consuming carbohydrates, our bodies physically take fats, oxidize them, and transform them into ketones, a type of glucose alternative.

6.    Reduce Joint Pain

Including collagen-rich foods, such as bone broth, in your diet can help alleviate joint pain. Curing arthritis may be a stretch, but alleviating joint pain symptoms appears doable.

7.    Increased Energy

Many proponents claim to have improved energy and clarity of thought while on the carnivore diet.

Carnivore Diet Sample Meal Plan

Here is a 3-day Carnivore Diet meal plan to get you started.

Day 1

• Breakfast: eggs cooked with butter, sausage, and cheese.
• Lunch: mini turkey burger, salmon steak, and a piece of beef.
• Snack: bone broth.
• Dinner: beef liver fried in lard or beef tallow.

Day 2

• Breakfast: smoked salmon or hard-boiled eggs.
• Lunch: beef slices with honey or a small glass of heavy cream.
• Snack: canned anchovies.
• Dinner: mini turkey burger, a small amount of parmesan cheese, and bone marrow.

Day 3

• Breakfast: salmon, shredded chicken, bacon.
• Lunch: beef meatballs, a small amount of cheddar cheese, and grilled salmon.
• Snacks: sardines.
• Dinner: lobster cooked in animal oil, filet mignon.

In Conclusion

Extreme diets, like the carnivore diet, are popular, and some people may turn to them to identify themselves. Like any diet, starting a carnivore diet is a terrific experience, but first, make sure you don't get hurt. Be honest and realistic about your health; if it's in danger, it could be time to find a better option. But since it is a fast-paced diet that is frequently simply followed for appetite, this meat-eating diet is unlikely to harm anyone.

 

 

[1] Ruth, M. R., Port, A. M., Shah, M., Bourland, A. C., Istfan, N. W., Nelson, K. P., ... & Apovian, C. M. (2013). Consuming a hypocaloric high fat low carbohydrate diet for 12 weeks lowers C-reactive protein, and raises serum adiponectin and high density lipoprotein-cholesterol in obese subjects. Metabolism, 62(12), 1779-1787.

[2] Ho, K. S., Tan, C. Y. M., Daud, M. A. M., & Seow-Choen, F. (2012). Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World Journal of Gastroenterology: WJG, 18(33), 4593.

[3] Sharma, S., Sheehy, T., & Kolonel, L. N. (2013). Contribution of meat to vitamin B 12, iron and zinc intakes in five ethnic groups in the USA: implications for developing food‐based dietary guidelines. Journal of Human Nutrition and Dietetics, 26(2), 156-168.