High-protein diets are in fashion however one is more effective than the others. It’s appropriately dubbed the carnivore diet and concentrates on meat that is, specifically, meat. If this sounds like something that could be questioned in terms of health this is because it is.
While some studies confirm the benefits of well-balanced high-protein diets, a lot of experts are skeptical of the carnivore diet despite endorsements from an elite group of athletes and famous people like Podcaster Joe Rogan.
This guide will explain all you must be aware of about carnivores and their diet, including the science behind the health benefits as well as the potential risks.
What Is the Carnivore Diet?
Contrary to other low-carb, high-protein eating plans, the carnivore does not allow carbs. It also includes “only foods that either walked, swam, or flew,” according to Kelly Schmidt, RD, a holistic dietitian working in a Private practice located in Columbus, Ohio. Although it’s popular, “eating only meat is not sexy,” she declares. “It’s not colorful, and it’s not fun.” The majority of people who follow the diet do so because of the desire to lose weight or treat an autoimmune disorder.
A carnivore lifestyle is usually an option for those who have tried Paleo as well as the ketogenic diet. ketogenic diet according to Diana Rodgers, RD, of the Sustainable Dish, located in Concord, Massachusetts. Paleo (aka”caveman” diet) “caveman” diet) focuses on fresh vegetables, fruits grass-fed meats, grass-fed dairy products, and wild seafood. It also eliminates added sugars grains, dairy, and legumes.
A ketogenic diet, also known as “keto” consists consisting of eating plenty of fats, moderate proteins, and a small amount of carbs. Some people are not enthused by all the fat needed for a keto diet and many opt instead for a diet that is high in protein, such as carnivores, according to Rodgers.
The Carnivore Diet: Pros and Cons
Carnivore dieters claim it offers a variety of advantages, ranging from weight loss to increased testosterone levels, however, there is no proof to support this. However, there are some anecdotally cited advantages and scientifically proven cons that the diet of carnivores has.
Pros
The carnivore diet has also been gaining attention for its potential to be a source of anti-inflammatory diet which could benefit those suffering from an autoimmune condition. The claims were made by media coverage of the lifestyle expert Jordan Peterson and his daughter, Mikhaila Peterson, who have both declared publicly that a diet rich in salt, beef, and water has relieved them of depression, rheumatoid arthritis anxiety, gastric reflux, anxiety, and psoriasis.
No evidence backs these claims, and the majority of anti-inflammatory diets are believed to be plant-based, as research suggests.
The carnivore-based diet can be described as an extreme form of a diet that is elimination, Schmidt says. Since people who follow this trend consume only a handful of foods, they can eliminate a lot of the ingredients that are known to trigger food sensitivities, such as wheat, nuts, and soybeans. The carnivore diet is loved by those who believe it can lead to losing weight, despite the lack of evidence to back the claims.
Cons
“There are a lot of downsides to the carnivore diet,” says Liz Weinandy, MPH, RDN, a dietitian at The Ohio State University Wexner Medical Center in Columbus. “We have multiple food groups for a reason: They each provide us with a range of nutrients.” Humans are omnivores. This means that we get nutrients from a wide range of animal and plant kingdoms. Consuming only one type of food is an issue, regardless of what it is (even when it’s a vegetable). Restricting yourself to meat will cause you to become low in some nutrients found in plants, such as Vitamin C and vitamin E, Weinandy says.
Here are a few of the major hazards:
- Constipation: Although some reports indicate the possibility that constipation is not a problem when you follow an animal-based diet, you’ll be not getting fiber which is a vital nutrient for the health of your colon, according to Weinandy.
- Gastric Cancer: A diet that is high in processed meats and red meats is linked to the risk of developing gastric cancer. An analysis of meta-analyses from 42 different studies revealed that, while case-control studies on the consumption of processed and red meats show this link group studies — which is a kind of observational study- are not.
- eating disorders: Another aspect to consider: Extreme restrictions or labeling food items “good” or “bad” can trigger eating disordered behavior or even full-blown eating disorders Weinandy explains.
- Saturated Fats: Many experts are concerned about the potential dangers posed by saturated fat from meats such as fatty bacon and steaks, which is one of the biggest concerns of the ketogenic diet. The risks associated with dietary saturated fat are being debated. An analysis of the results of more than 100 scientific studies suggested replacing sources of saturated fats with unsaturated fats to reduce the risk of developing heart disease.
- Kidney Health Large: amounts of protein from meat can create stress on the kidneys. Protein metabolism that is high is the reason for this. It is possible that you will miss the nutrients that fight disease, such as fiber and antioxidants, such as vitamins C and E Weinandy says.
How Much Does the Carnivore Diet Cost?
Carnivores are one of the most expensive because meat particularly those with low-fat red meats which are the best for this type of diet, tend to be expensive. This is also true for seafood and fish. Because you must consume fish and meat 3 times per day and the price can go quite quickly.
A Detailed Carnivore Diet Food List
A strict meat-only diet is simple to explain since you’ll be eating a diet of fish and meat. However, like all diets, there are certain grey areas.
How Much Should You Exercise on the Carnivore Diet?
The carnivore lifestyle encourages to consumption of animal fats in exercise. The advocates of the carnivore diet suggest that this is necessary to maintain endurance workouts in the absence of carbohydrates.
Hydration is another important aspect. Although the food you consume is a good source of water you’ll need more to improve your overall health and digestion.
The followers of the Carnivore diet do however state that when weight loss is the aim, then eating a healthy diet will be more crucial than exercising.
It is also noted that exercising boosts appetite, which could be counter to the weight loss of the meat-only diet.
How to Get Started With the Carnivore Diet
The process of starting a new diet can always be a bit difficult and confusing initially However, these suggestions are intended to help you get the most out of your transition in case you want to test the carnivore lifestyle.
Tip 1: Be Responsible
We’ve highlighted the numerous dangers of the carnivore diet. We have also emphasized that there isn’t much proof of the benefits it claims to bring. However, if you decide to go on the carnivore lifestyle, do it with caution. It means keeping a close check on the health of your body and staying conscious of how you feel. When you observe any change in mood, levels of energy, and digestion habits, talk to an expert physician or dietitian. Always consult with your healthcare professional before making any changes to your food habits, especially when you suffer from any pre-existing medical issues.
Tip 2: Don’t Rush Into It
Making the switch to a meat-free diet will affect your health and well-being. Consider increasing your consumption of meat first before you commit to a complete diet.
Tip 3: Don’t Be Afraid to Make Alterations
Carnivores are omnivores and the latest medicine and science don’t support it. However, despite that, if you’re interested in trying it take your time and alter your approach. The carnivore diet does not contain vitamin C or fiber. Therefore, if you’d like to include high-fiber food items and vitamin C-rich foods in your daily diet many dietitians will recommend it.
Tip 4: Use Supplements
The carnivore diet is deficient in many essential nutrients, which is why you should take supplements if plan to adhere to this diet that is not recommended. This could include multivitamins magnesium potassium, calcium curcumin (a polyphenol) as well as resistance starch (soluble fiber), and psyllium husk (insoluble fiber). Consult a dietitian to identify the best supplements you require for your particular requirements.
Tip 5: Try Keto or Another Diet Instead
If you’re looking to test the ketogenic benefits that the carnivore diet is believed to provide then why not consider an alternative keto-based diet? It’s a diverse and nutritious diet that has fewer dangers. Many other diets offer several benefits and fewer dangers in terms of health.
In Summary
While this particular diet might sound strange to some, “as a dietitian, I try to be as open-minded as possible,” says Rodgers. “If there’s an intervention that’s working for people, I don’t discount that.” But, there’s no study on the long-term or short-term results of this diet making it a risky one.
Like any diet plan “it’s acceptable to try different ways of eating your food however, you must ensure that it’s not harmful to you. Be honest about your health and if you’re being affected, it’s time to explore a different solution,” Rodgers says. The diet you choose to follow is not a panacea.