The carnivore diet is a lowfiber, low carbohydrate diet that removes the majority of plant based foods including fruits, vegetables and beans while having one or more of side effects including digestive upsets, headaches , and irritability. A person on a carnivorous diet obtains all or nearly all nutritional requirements from animal products.1
This diets fits those who wish to lose weight and enhance diabetic issues. However, there are a lot of issues related to health in connection with this pattern of eating. However some people believe that the carnivore diet is healthy and many people who tried this diet state positive outcomes.2
In this article, we will look into everything you need to know about the carnivore diet, ranging from its definition to details on how one can stick to it, side effects you can expect in the process then delve into the overall health implications of taking this sort of diet.
Origin of the Carnivore Diet
While the carnivore diet has become famous only recently, scientists have been studying this very low carbohydrate diet for hundreds of years. As far back as the 1700s, there are stories of researchers copying the western-style high meat diet of the Arctic or nomadic peoples.
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For example, in 1797, Dr. John Rollo was treating patients with TI type diabetes on meat and fat after studying the very low carbohydrate diet of indigenous peoples of St Lucia. When it was realized that a very, very low carb diet was beneficial to diabetics it did become the mainstream treatment for this disease until insulin was discovered in 1921.
The carnivore diet that is in use today was made famous by Shawn Baker, an American physician who wrote the book, “The Carnivore Diet,” in 2018 that detailed how he improved his health eating meat alone. This variation of this high protein diet stone recommended eradicating all plant based foods and completely depending on meat and other animal derived foods like eggs, fish, and high fat dairy products.
The rules can range from having a highly specific meal plan that consists exclusively of animal-based products, to following some less stringent rules allowing for a small amount of plant-based food, such as low-carb vegetables.
Nonetheless, most people on carnivorous or similar types of diet, derive a large percentage of their calorie needs from meat and other animal products.
Carnivore diet foods list
Although there are different versions of the carnivore diet, most people following this eating pattern primarily consume animal foods, such as:
Eggs: Whole eggs and egg yolks
Full-fat dairy: Yogurt, cheese and butter which are products made from full fat.
Meat: Beef, pork, ground beef, bison, lamb and venison
Organ meats: Liver, heart, and kidneys
Poultry: Chicken, duck, and turkey
Seafood: Herring, mackerel, trout, oysters, anchovies, and prawns
Besides ‘meat,’ people on this diet are allowed to use condiments such as salt, pepper, herbs, and spices.
A large cross-sectional study from 2021 that included information about the levels of intake of 2029 participants consuming carnivore-type diets, it was revealed that regular consumers of carnivore diets consumed more red meat products including beef, lamb, and venison more than any other food, followed by eggs and nonmilk dairy. Over 50% of the participants in the study reported consuming coffee within a given day, 153 Times per week on average.
Like with any other diet, there are certain types of foods that should be avoided when choosing the carnivore diet.
The proponents of carnivore diets consume their calories through animal related products. Although less restrictive versions of the carnivore diet exist, the following foods are usually restricted or completely avoided by those following this eating pattern:
Beans: Black beans, chickpeas, kidney beans, and lentils
Fruit: Blackberries, apples, grapes, bananas, avocados, and Peaches
Grains and grain-based products: Mrs and Mr breads, quinoa, rice, pasta, & noodles
Nuts and seeds: Nuts – almonds, cashews, peanut butter, seeds – pumpkin
Snack foods and sweets: Cookie, chips, ice cream, cakes, and candies.
Sugary beverages: Juice, soda, flavored coffee and energy drink.
Vegetables: Potatoes, zucchini, broccoli, asparagus and greens
The allowed beverage when following the carnivore diet is water, but most people prefer adding tea or coffee to their routine. Furthermore, few people permit a limited amount of low-carb vegetables such as lettuce, and zucchini, among others.
Carnivore Diet Benefits
At the moment, there is a small body of work on the health benefits of the carnivore diet. In one survey of more than 2000 people, mostcommented that they are ‘very satisfied’ with a meat-centric diet planMost of the participants speaking fromexperience said they could noticean overall improvement in their health and any adverse effects reported were few and mostly minor.1
Second of all, there is ample scientific information that very low carbohydrate diets are beneficial for the health of at least some groups of people, for example, those with type 2 diabetes.3
While there are no particular set of rules that may describe the macronutrient profile of the carnivore diet, but scientifically it may be best described as a high protein, very low carbohydrates diet. Research also indicate that some very low carbohydrate diets which are wealthy in fats and protein like the keto diet can be beneficial to some health conditions.4
Low carb diets are different from the carnivore diet and as of now, there is not enough research that show how the diet can improve overall health especially. That said, there is some merit in the carnivore diet.
May Help in Managing Diabetes
Reduced carbohydrate diets are helpful for enhancing the managerial point of diabetes in those served. This is so because these diets are most often low in carbohydrate-containing foods and carbohydrate-containing foods are those that have the biggest effect on blood glucose and insulin. If the patient takes high carb food, then, their blood sugar and their usage of diabetic medications would also be low if the patient took a carnivore diet.5
According to the 2021 study where 2,029 individuals who consumed food in a carnivore style for 9 to 20 months their dietary information was studied It was revealed that individuals with the type 2 diabetes had lower HbA1c — an extended indicator of blood glucose control — and less diabetes medication use. Indeed, 84 % of the 262 participants with type 1 or type 2 diabetes (T2DM) who were taking oral anti-diabetic medications and 92 % of participants with T2DM using insulin discontinued such medications and insulin, respectively.
Despite these findings, more studies are necessary to determine the efficacy and the safety of the carnivore diet. Also, one must point out that it is possible to manage diabetes with the help of less restrictive diets than the traditional low-carb diets; for example, plant-based diets, as well as more inclusive low-carb diets which are healthier and easier to follow in the long term, as well as more sustainable.6
May Promote Weight Loss
The carnivor engaging diet restrictive eliminates several foods and drinks that cause weight gain such as the ultra-processed foods and added sugar. Since this dietary pattern is devoid of carb-rich foods, and so replete in protein – which is the most satiating macronutrient, the carnivore diet may lead to weight loss in the short-term.5
The participants that took part in the 2021 study that was discussed above noted that, they had reached their goal of a lower BMI, which is an index of fat mass per height and weight after embracing the Carnivore diet.
Nevertheless, the diet focuses only on meats and is realistic only for a limited number of people. Other comparable diets such a ketogenic diet have also been seen to aid in weight loss within the first one year of their use. It is not for nothing that diets like keto restrict most wholesome foods because most such diets are notoriously unrealistic to maintain and most scientific evidence shows that their success in the long run is no better than less radical weight-loss diets.7
In other words, it means such particular and limited diets regardless that the carnivore diet helps in losing weight much quicker, are no better that presumably versatile and integrating diets which could be followed in the long term for a healthy weight loss line.
Other Possible Benefits
These participants we interviewed in 2021 revealed more positive changes in diet , well being and certain chronic illnesses experienced on following carnivore diet.1 It can be inferred that since meat and vegetables, nuts and water don’t contain ultra processed foods, refined carbohydrates and sugars, this diet would reduce the negative impacts on physical and mental health associated with such foods.
Nevertheless, the participant selected for this study had been on the carnivore diet for only between 9 and 20 months. Less is understood about overall effects of the carnivore dieting on health and disease over the long term.
However, more studies have to be carried out in other to fully determine the health effects of this meal plan.
Pros and Cons of Consuming a Carnivore Diet
While everybody associated with the carnivore diet will work with you and tell you that this approach to eating helps you lose weight and improve the management of chronic diseases, there are quite a lot of drawbacks to this way of eating.
First of all, this diet is very low in calories, meaning that it is very difficult to stick to. It eliminates foods that are known to cause health; and foods that are packed with nutrients such as vitamins and minerals from vegetables and fruits. Decreased intake of produce has been associated with multiple diseases such as cancer, heart diseases and increased overall mortality risk. 89
Higher consumption of red and processed meat has also been inclined with many diseases such as colorectal cancer, breast cancer, colon cancer, and heart disease.1011
A typical concern with carnistic diet is the health implications of consuming foods with very high red meat and other acts derived from animal products. Science proves that the intensity of GHG emissions in the red meat production industry contributes enormously to global warming and climate change.12
However, you should also know that a diet that lacks plant foods has its drawbacks such as constipation, fatigue, a low mood, poor gut bacterial balance, skin problems, guts unrest, lack of vitamins and minerals, and many others. [1]
Carnivore Diet Sample Menu
Thus each meal, if you are following the carnivore diet, you will only consume different sorts of meats and water. Here’s an idea of what someone on a carnivore diet might eat daily:
Breakfast: Eggs and bacon
Lunch: Hamburger patties with cheese
Snack: Sardines
Dinner: Steak
oen restrictive carnivore diet, allow the consumption of some kind of vegetables, low-carb vegetables such as cucumber, and lettuce, avocado, and olives.
A Quick Review
Carnivore diet is a very low-calorie diet that is relatively new in the market mainly used to help individuals who want to shed some weight orreverse some medical conditions such as type two diabetes.
While research indicates adoption of this eating pattern may lead to weight loss and better glycemic control, a host of risks associated with adopting this diet plan are a major concern. If you maintain a carnivore diet, you are more likely to develop specific severe health complications including colorectal cancer and heart ailments. If you have any history of an ailment kindly speak with your provider before switching to this diet known as the carnivore diet.
If you are seeking a safer, more scientifically proven form of dieting for improving your health, check out eliminating carbohydrates from your diet entirely while allowing yourself more leeway than other diets like the Mediterranean diet.
