What is it, Benefits and Disadvantages

Lions, tigers, bears and…you? The list of carnivorous animals is long, and from our sharp canine teeth and primitive butchering tools, it’s clear that humans have been eating meat for thousands of years. Meat provides your body with protein and plenty of micronutrients such as iron, zinc and vitamin B12. It has been a cornerstone of mealtimes in many cultures for centuries.

Because of the nutritional value of meat, and perhaps as a reaction to the current emphasis on plant-based diets, it is not surprising that some people are now turning to carnivore diets. This nutrition plan is exactly what it sounds like.

Julie Pace, RDN, a registered dietitian and owner of Core Nutrition Health and Wellness, explains that although there are no gold standard parameters, carnivores often focus solely on animal foods. “The carnivore diet includes only animal products such as meat, fish, eggs, and some dairy products, and excludes all fruits, vegetables, and grains. High in protein and fat, no carbohydrates.”

Although eating this way may provide short-term benefits such as weight loss (eating nothing but meat may seem a bit ridiculous), experts say it’s a meat-It’s a fad that most people shouldn’t try. Here’s why.

Here is the Content of the Carnivore Diet

Again, the carnivore diet includes a constant stream of animal foods, hence its nickname, the “no-carb diet.” All meats are allowed, including beef, pork, lamb, poultry and organ meats, as well as all seafood and eggs.

Small amounts of dairy products such as milk, cheese and yoghurt are also usually allowed. What won’t you eat? Cereals, fruits, vegetables or desserts. Many fans say alcohol is also off the table. In other words, a limited (and very meaty) menu.

Because of the emphasis on animal products, which often require a certain internal temperature to be eaten safely, the carnivore diet also involves a fair amount of cooking at home. You can cook some eggs for breakfast, pan-fry a salmon fillet for lunch, and roast herb-crusted pork tenderloin for dinner. If you follow the diet, be prepared to spend time in the kitchen.

Comparison with Other Low-Carb Diets

So… is the carnivore diet an “ancestral” eating plan, as some proponents say, or just the latest version of the low-carb trend? It could be a bit of both.

“The carnivore diet is a variation of the keto diet,” says Anne Danahy, MS, RDN, a registered dietitian and owner of Craving Something Healthy. “But keto is much more restrictive than the low-carb or Atkins diet because it consists only of animal products like meat, poultry, fish/seafood, eggs, and small amounts of high-fat dairy foods like cream and butter.”

The extreme restriction of the carnivore diet means it’s not as accessible or replaceable as many other low-carb options, according to Danahy. “Other diets (low-carb, keto, Atkins) have room for low-carb plant foods like fruits, leafy greens, nuts, and seeds, making these dietary patterns easier to follow, tastier, and healthier because plant foods, animal-based It has essential nutrients that foods lack.”

Potential Short-Term Benefits of a Carnivore Diet

If you believe what you see on TikTok, you may be convinced that a carnivorous diet can stabilize your blood sugar, balance your hormones, and slim you down for swimsuit season. But according to experts and existing research, the benefits of eating all animal products are likely to be modest and short-term.

Take blood sugar for example. Some research shows that very low-carb diets are associated with better blood sugar control. However, the American Heart Association reports that a low-carb diet that includes plenty of plant foods may lower blood sugar, but a low-carb diet that focuses on animal foods is associated with an increased risk of type 2 diabetes.

When it comes to weight loss, a 2021 study of more than 2,000 people following the carnivore diet found that most were satisfied with the weight loss effects. However, the authors noted that more research is needed on its long-term weight loss potential. It’s also unclear whether low-carb, high-protein carnivore diets lead to weight loss or whether people consume fewer calories because they restrict too much food.

“In the short term, the carnivore diet may lead to rapid weight loss and better blood sugar control in some individuals,” says Pace. “But these benefits are usually temporary.” After all, it’s not easy to eat meat (and nothing else) at every meal. Many people find monotony unsustainable.

The (Many) Downsides of the Carnivore Diet

Besides getting tired from repeated surfing and turfing, you may also face more serious downsides to a carnivorous diet. Nutrient deficiencies are a major concern.

When you eliminate plants from your diet, you’ll miss out on important antioxidants that help maintain a healthy immune system and suppress inflammation, Pace says. And another important nutrient you’ll be woefully deficient in? Fiber. For reference, women need 25 grams of fiber daily and men need 38 grams. A true carnivore diet can provide as little as 0 grams.

“The carnivore diet is obviously devoid of fiber, which negatively impacts your gut,” says Danahy. “Not only are you more likely to suffer from constipation, but low-fiber and high-meat diets are linked to a higher risk of colorectal cancer.”

Meanwhile, carbohydrates are the body’s preferred energy source. Removing them from your diet equation can cause mental fog and fatigue. Older research found that people performed worse on memory-based tests when they completely restricted their carbohydrate intake.

In the long run, a carnivorous diet can negatively affect your heart health. “I worry about increased cholesterol and inflammation levels,” says Danahy. The high fat, salt and cholesterol content of meat and other animal products can also raise blood pressure and increase the risk of heart disease, Pace says.

Danahy says the carnivore diet isn’t a diet you’ll sink your teeth into for better health. “This is another highly restrictive fad diet that is not based on scientific evidence and may be harmful in the long run.” If you want to lean toward low-carb foods, consider a more balanced approach that allows for nutrient-dense foods. .