High-protein diets are trending in recent times owing to their numerous health benefits, and one such diet regimen gaining popularity is the carnivore diet, which primarily focuses on meat—nothing else. Well, this raises health concerns, it is because there are valid reasons.  While some studies support the benefits of well-balanced high-protein diets, most health experts remain cautious of the carnivore approach.

Read this article to get an overview of the carnivore diet, including how to follow the diet, its potential benefits and downsides.
Carnivore diet

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What Is Carnivore Diet?

The carnivore diet is a restrictive dietary regimen that involves consuming only animal products while eliminating all plant-based foods. It primarily focuses on consuming meat, fish, and animal-based products such as eggs and dairy (for those who can tolerate it). This diet is rooted in the controversial philosophy that humans evolved as primarily meat-eaters that a diet centred on animal products may optimize health and that high-carb diets are the reason behind the increasing rate of chronic conditions.

Other popular low-carb diets including keto and paleo diets usually limit but don’t exclude carb intake. But the carnivore diet aims for zero carbs.

How to Follow The Carnivore Diet?

Following the carnivore diet is straightforward, but it requires discipline. Here’s how you can start:

 Exclude plant-based foods: Major plant-based products like fruits, vegetables, grains, legumes, nuts, and seeds.

Eat only animal-based foods: Focus on meats (beef, pork, lamb, poultry, and fish), eggs, and some dairy (if you tolerate it).

Incorporate organ meats: Organ meats, like liver, provide dense nutrients and are encouraged on this diet.

Good Hydration: While this diet emphasizes meat, staying well hydrated is essential. Water and bone broth are encouraged. Some versions of the diet allow coffee or tea, though strict followers may avoid these.

Modify Macronutrients Intake: The diet is naturally high in protein and fat, so make sure to balance it according to your needs. Some people find they need more fat (e.g., fatty cuts of meat) to feel satiated.

Also Read: 5 Marvelous Plant -Based Protein Sources For Overall Health- Infographic

Health Benefits of the Carnivore Diet

The supporters of the carnivore diet claim several health benefits, including:

Weight Loss:

The high-protein nature of the diet may promote satiety, which can help with weight loss by reducing overall calorie intake and controlling unwanted hunger pangs.

Mental Clarity:

Some individuals report better focus and mental clarity, potentially due to stabilized blood sugar levels and a steady supply of fuel.

Reduce Inflammation:

Supporters argue that cutting out plant foods can reduce inflammation, especially in those with autoimmune disorders or inflammatory conditions.

Also Read: Inflammation: Types, Causes, Symptoms And Treatment

Digestive Health:

A few people with conditions like irritable bowel syndrome (IBS) or food sensitivities may find relief by avoiding plant fibers and other triggers.

Foods to Add and Avoid

A carnivore diet involves knowing which foods to embrace and which to avoid:

Foods to Add:

  • Meat and organ meat products
  • Fish and seafood
  • Whole Eggs
  • Dairy and dairy products (if tolerated) but some people avoid dairy altogether
  • Animal fats

Foods to Avoid:

  • Fruits and vegetables and excluded
  • Grains and legumes
  • Processed foods like snacks, sugars, and artificial additives.
  • Nuts and seeds
  • Vegetable oils

Potential Side Effects

As the carnivore diet is highly restrictive and there is complete elimination of the main food groups, there are several drawbacks and side effects.

Eliminating plant-based foods may result in deficiencies in vitamins and minerals like vitamin C, fiber, and antioxidants.

A few people may experience constipation or digestive discomfort due to the lack of fiber.

This diet is naturally high in saturated fats, which may raise cholesterol levels for some individuals.

When shifting, a few people may experience fatigue, headaches, and irritability, like the "keto flu."

The diet can be restrictive and difficult to follow in social settings or when dining out.

Conclusion

The carnivore diet offers a unique approach to nutrition by focusing solely on animal-based foods. While it may provide benefits such as weight loss, reduced inflammation, and improved mental clarity, it is important to understand potential side effects and nutrient deficiencies. As with any diet, it is advisable to consult a healthcare provider before making significant dietary changes to ensure it aligns with your health goals and needs.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 References:

Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”

Belinda S Lennerz 1,2,3,✉, Jacob T Mey 4, Owen H Henn 5,6, David S Ludwig 7,8,9

https://pmc.ncbi.nlm.nih.gov/articles/PMC8684475/

Can a carnivore diet provide all essential nutrients?

Amber O'Hearn 1

https://pubmed.ncbi.nlm.nih.gov/32833688/