The Carnivore Diet consists of meat and animal produce, excluding all other foods.
It’s required to aid weight loss, mood issues. and blood sugar regulation, among other health issues.
Yet, the diet is conditional and likely harmful in the long term. Plus, no research backs its purported benefits.
WHAT IS THE CARNIVORE DIET?
This diet is a limiting diet that only covers the meat. fish, and other animal foods like eggs and certain dairy products.
It eliminates all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.
Its advocates also support reducing or limiting dairy intake to low in lactose foods. a sugar found in milk and dairy products — such as butter and hard cheeses.
This diet stems from the controversial belief that human family groups. ate meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.
HOW TO FOLLOW THE CARNIVORE DIET
Following the diet means eliminating. all plant foods from your diet and eating meat, fish, eggs. and small amounts of low-lactose dairy products.
Foods to eat include beef, chicken, pork, lamb, turkey, organ meats. salmon, sardines, white fish, and small quantities of heavy cream and hard cheese. Butter, lard, and bone marrow also provide.
Proponents of the diet stress eating fatty cuts of meat to reach your daily energy needs.
it helps drinking water and bone broth but. discourages drinking tea, coffee, and other drinks made from plants.
It gives no specific guidelines about calorie intake, serving sizes. or how many meals or snacks to eat per day. Most advocates of the diet suggest eating as often as you desire.
CAN IT HELP YOU LOSE WEIGHT?
Some aspects of this may lead to weight loss. , some studies have shown that high-protein and low-carb diets can help weight loss.
This is often because protein can help you feel more full after. meals, leading to decreased calorie intake and next weight loss. Protein can also increase your metabolic rate, helping you burn more calories.
So, following this diet would likely cause you to feel fuller. and eat fewer calories — at least in the short term.
One 3-month study in 132 adults with excess weight or obesity-related weight. loss affects four energy-restricted diets containing varying amounts of carbs and protein.
Those who ate high-protein diets with 0.4–0.6 grams of protein per pound (0.9–1.3 grams per kg) of body weight per day lost. more weight and fat mass than those who ate 0.3–0.4 grams of protein per pound. (0.6–0.8 grams per kg) of body weight per day.
Other studies show similar results, suggesting that boosting protein. intake and decreasing carb intake may lead to more sustained. weight loss than diets lower in protein and higher in carbs.
ADVANTAGES OF THE CARNIVORE DIET
Since the Carnivore rejects carbs, it eliminates cookies, cakes. candy, sodas, pastries, and similar high-carb foods.
These foods are low in valuable nutrients and often high in calories. Thus, they should limit to a healthy, balanced diet.
High-sugar foods can also be problematic for people with diabetes. as they can spike blood sugar levels. Limiting refined carbs and sugary foods often recommend to control diabetes.
DOWNSIDES OF THE CARNIVORE DIET
Due to its conditional nature and complete removal of most food. groups, there are many downsides to the Carnivore.
High in fat, cholesterol, and sodium
Given that the Carnivore consists of animal foods. it can be high in saturated fat and cholesterol.
Saturated fat may raise your LDL (bad) cholesterol, which may. increase your risk of heart disease.
But, recent studies have shown that high intakes of total fat. and cholesterol does not link to a higher risk of heart disease, as was before believed.
MAY NEED SOME MICRONUTRIENTS AND BENEFICIAL PLANT COMPOUNDS.
The Carnivore eliminates very nutritious foods like fruits. vegetables, legumes, and whole grains, containing valuable vitamins and minerals.
While meat is nutritious and gives micronutrients, it should not be the only part of your diet. Following a definitive diet as the Carnivore may. lead to deficiencies in some nutrients and others’ overconsumption.
What’s more, diets rich in plant-based foods have a lower risk of. certain chronic conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes.