If the keto diet is your jam, then you’ll definitely love the carnivore diet. The Keto diet in overdrive, the carnivore diet restricts everything keto does. However, what you can eat is limited to animal products only. This follows a zero-carb approach to weight loss, like the keto diet.
Health Shots got in touch with dietitian Garima Goyal, who told us about the carnivore diet. Everything you can and cannot eat is here!
What is the carnivore diet?
The carnivore diet is an extreme form of a low-carb, high-fat diet that focuses solely on foods of animal origin. “This diet consists primarily of animal products, especially meat. Followers of this diet generally avoid all plant-based foods, including fruits, vegetables, grains, and legumes. The idea is to consume only animal products such as meat, fish, eggs and sometimes dairy. “The rationale behind this diet is based on the belief that humans evolved as carnivores and that plant foods can contribute to health problems,” explains Goyal.
The carnivore diet is a highly restrictive diet and may lack some essential nutrients found in plant-based foods.
What can you eat on the carnivore diet?
Low-carb diets can be very restrictive in nature, but there are ways to make them interesting. “In the carnivore diet, the focus is on consuming animal products and strictly excluding plant-based foods,” says Goyal. Beef, pork, lamb, game and other animal meats are staple foods. In poultry, chicken, turkey and other poultry are allowed. In general, all kinds of fish and seafood are included. “Eggs, preferably from pasture-raised or free-range sources, are allowed. Some versions of the carnivore diet allow high-fat dairy products such as butter and cheese, while others exclude dairy products,” explains Goyal.
What should be avoided in the carnivore diet?
Plant-based foods and fruits, vegetables, grains, legumes, nuts and seeds should be avoided. Processed foods containing additives or artificial ingredients should be avoided. “Stay away from all types of sugar, including natural sweeteners like honey and maple syrup,” says Goyal.
Expert-approved carnivore diet meal plan
Breakfast
Scrambled eggs cooked with butter, bacon or sausage
Lunch
Grilled steak or beef patties, Chicken thighs or wings
Choose the Topics you are interested in and let us customize your feed.
PERSONALIZE NOW
Snack
Dried beef or pork rinds
Evening meal
Baked salmon or other fatty fish, Pork chops or ribs
Beverages
Water (steady or sparkling), Black coffee or tea (optional)
What are the benefits of a carnivorous diet?
Goyal says it’s important to note that some proponents claim some benefits, but the scientific evidence supporting these claims is limited and the diet does come with potential risks.
1. Potential weight loss
We know the impact of protein deficiency on our body weight. Actually, this diet does not have such a problem. Additionally, the restrictive nature of the diet may lead to decreased calorie intake, which could potentially lead to weight loss, at least in the short term.
2. Simplified eating pattern
For those who find food choices difficult to navigate or have sensitivities to certain food groups, the simplicity of the carnivore diet can make meal planning easier.
3. Increased protein intake
The diet is naturally high in animal proteins, which are essential for muscle maintenance, repair, and various physiological functions.
4. Alleviating digestive symptoms
Eliminating certain plant foods may provide relief for individuals with certain digestive issues, but this is a highly individualized situation.
What is the downside of a carnivorous diet?
The scientific basis for this diet is relatively limited, and there are potential health risks associated with excessively restricting plant-based foods.
1. Risk of nutritional deficiency
Excluding plant foods can lead to deficiencies in essential nutrients such as fiber, vitamins (like vitamin C), minerals (like potassium), and various phytonutrients that contribute to overall health.
2. Digestive health concerns
The lack of fiber in plant foods can affect digestive health and potentially lead to problems such as constipation.
Also Read: Are you on a low carb diet? 5 side effects you need to be prepared for!
3. Cardiovascular health
A diet rich in red and processed meats, as often seen in the carnivore diet, is associated with increased intake of saturated fat, which can negatively impact cardiovascular health.
4. Microbiome diversity
Plant-based foods contribute to a diverse gut microbiome, which is linked to various aspects of health. The long-term effects of a diet lacking plant fibers on the microbiome are not fully understood.
5. Potential health risks
Long-term studies on the carnivore diet are scant, and its effects on health, especially in terms of chronic diseases, have not been fully established.