The carnivore diet is centered around consuming meat, fish, eggs and dairy products. It excludes fruits, vegetables, legumes, grains, nuts and seeds.
Many individuals opt for the carnivore diet to achieve weight loss goals, enhance well being, regulate blood sugar levels and address health concerns. Supporters of this diet claim that it resembles the habits of our ancestors who primarily consumed meat and fish.
There is no proof that the carnivorous diet works. No controlled research has examined its health or weight reduction effects. The only statistics are surveys and personal stories from diet followers.
What are the pros of the carnivore diet?
The carnivore diet may have some benefits for certain people, depending on their individual needs and preferences. Here are some possible pros of the diet:
It may help you lose weight
The carnivore diet is an eating plan that emphasizes protein and fat intake while reducing carbohydrates. It aims to control hunger and increase metabolism potentially leading to weight loss by creating a calorie deficit. However it's worth considering that this diet may not be sustainable, in the term, due to food options and the possibility of nutrient deficiencies.
It may improve your digestion
People say a carnivore diet helps with bloating, gas, constipation, diarrhea, and IBS. They may be avoiding gluten, lactose, and FODMAPs. This diet may affect gut health due to its low fiber content.
It may reduce inflammation
Some believe a carnivore diet helps reduce inflammation, helping arthritis, autoimmune illnesses, and skin concerns. Inflammatory foods including sugar, refined carbohydrates, vegetable oils, and processed foods should be avoided. Omega-3 acids from fish and grass-fed meat may also increase inflammation.
What are the cons of the carnivore diet?
The carnivore diet has many drawbacks that outweigh its potential benefits. Here are some of the major cons of the diet:
It is nutritionally inadequate
Plant-based diets provide vitamins and minerals that carnivores lack. Calcium, magnesium, potassium, iron, vitamin C, and phytochemicals are necessary for human health. They protect skin, bones, blood pressure, and cancer and diabetes. It may be tough to meet all your nutritional needs even if you eat organ meats and seafood.
It is harmful for your heart health
The carnivore diet comprises saturated fat and cholesterol from animal products, which may raise LDL (bad) cholesterol and triglycerides. These factors increase heart disease and stroke risk. This diet lacks fiber and plant sterols, which help preserve LDL (good) cholesterol and protect arteries from plaque.
It is risky for your kidney health
The carnivorous diet can increase purines and uric acid intake. Your kidneys must remove these wastes from your bloodstream. Gout and kidney stones can arise from high blood uric acid levels. A high protein intake might strain your kidneys and cause long-term renal damage.
How to follow the carnivore diet safely
Before embarking on the carnivore diet it's crucial to consult with your doctor and undergo blood tests to keep track of your well being. Additionally, adopting precautions can help mitigate any potential risks associated with this diet. Here are a few guidelines, on how to adhere to the carnivore diet;
- Choose lean cuts of meat and poultry over fatty ones. This will reduce your intake of saturated fat and cholesterol.
- Go for grass fed meat and caught fish instead of grain fed meat and farmed fish. This way you'll get omega 3 fatty acids and other important nutrients into your diet.
- Choose organ meats and seafood over muscle meats. This will provide you with some of the vitamins and minerals that are missing from the diet.
- You should consider adding vitamin C, vitamin D, calcium, magnesium, potassium and iron to your diet. These nutrients are commonly lacking in people's diets.
- Make sure to stay hydrated by drinking an amount of water and try to limit your consumption of salt. This practice helps to eliminate acid, prevent dehydration and maintain the balance of electrolytes in your body.
- Eat a variety of animal foods and avoid eating the same thing every day. This prevents boredom and nutrient imbalances.
Conclusion
The pure carnivore diet only includes animal products. It may help you lose weight, improve digestion, and reduce inflammation, but it also has many negative effects on your health. Nutritionally, it lacks. It can harm the heart and kidneys. It is not advised for people with medical issues or dietary restrictions. For safety, consult your doctor before starting the carnivorous diet and adding supplements. An alternative is to eat a balanced diet of animal and plant foods. You can get all the nutrients you need for optimal health this way.
