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Why a carnivore diet?

While wide-scale studies still need to be done to draw out any conclusions about this diet, anecdotal evidence shows that this way of eating makes you feel full for longer, which can aid with weight loss. Another reason to try this diet is because it decreases irritable bowel syndrome, since this diet contains little to know fiber and helps your gut rest. Lastly, this diet can quickly change gut health. Research links the importance of gut health to chronic inflammatory diseases, so a change in gut flora has significant health implications.

Carnivore diet vs Ketogenic diet

While the carnivore diet is often compared to the ketogenic diet, they’re not one and the same. A carnivore diet can be considered ketogenic but a ketogenic diet is not always considered a carnivorous diet. The difference is in how much carbs in percentage can be consumed by both diets. While ketogenic diets have strict macronutrient ratios, the carnivore diet does not. Ketogenic guidelines have a maximum of 5-10% calories from carbohydrates, while the carnivore diet aims to keep consumption of carbohydrates as low as possible.

Drawbacks of the Carnivore Diet

Lack of research

While experts maintain a neutral stance about it, it is important to remember the lack of clinical trials on the effectiveness and long-term health impacts of this diet. This lack of information is the number one drawback for this way of eating because there are so many unknown effects that can happen if one attempts this for the long-run.

Nutrient deficiencies

Another blow to those wanting to attempt this diet is how to not fall into nutrient deficiency. There are several nutrients that are difficult to obtain in a meat-only diet. These include the following:

• Vitamin C
• Vitamin E
• Vitamin K2
• Calcium
• Potassium
• Sodium
• Magnesium

Also important to note is the sensitivity of a number of these vitamins to heat. Vitamin C, in particular, degrades quickly when cooked, so only gently cooked offals will have enough of this vitamin. Some proponents take a multivitamin to make up for the nutrient deficiency that this diet causes.

Absence of phytonutrients

What are phytonutrients? They’re plant-made chemicals that protect you against disease. Phytonutrients like beta-carotene from carrots, resveratrol from red wine, and flavonoids from various fruits and vegetables are all examples of phytonutrients that help fight cancer, inflammation, and other diseases. Anti-cancer compounds like antioxidants can mostly be found in  fruits and vegetables, which is a big no-no in the carnivore diet.

Liver problems

While the liver is a valuable organ that can take out toxins from the food we eat, there is a limit to how much protein it can process safely. Consuming more than 35-40% of your daily calories as protein (a primary macronutrient of the carnivore diet) can lead to liver problems. These issues can include nausea, diarrhea, and even death.

Pregnant women are not advised to take this diet at all, as liver problems can occur for pregnant women as low as 25% total calories consumed as protein. That’s to say, having a healthy balance between vegetables and fat is important in keeping overall liver health.

What to eat on a carnivore diet?

Still curious about the carnivore diet and want to try it out?

Image: Unsplash

The carnivore diet is also called the zero-carb diet, and consists of 100% animal products such as meat, fish, eggs, and high-fat dairy products. Some dieters eat only meat, salt, and water. No fruits, no vegetables, no grain. It’s basically the reverse vegan diet.

If you’re going to eat 100% meat all the time, then it’s important to check where you’re getting your meat, since not all butchers are equal. If you want to check a few reviews on steaks and meat, you can do that here.

Long-term effects unknown

While the long-term effects of being in a carnivore diet is not yet known at least on a bigger scale, that hasn’t stopped advocates from singing praises about this diet. There are a couple of individual anecdotal evidence that state that they owe their health and fitness to this diet.

The best way to know if it works is to try it out yourself, although you should take it with a grain of salt. Literally, and figuratively. Also, it’s always wise to consult your doctor for nutritional and medical advice before undertaking experimental dieting methods such as this one.