The Carnivore Diet.
Hello people! In this blog post we are looking into the Carnivore Diet. If you've heard about it for weight loss (it's also called the Meat Diet), or you're just interested in finding out if it works, then you are in the right place. We are going to cover everything including health risks, side effects, carnivore diet reviews, how it compares to the keto diet, the whole nine yards right here. Oh, and we've also got some carnivore diet recipes for you (and no, it's not just a case of eating a lump of meat a few times a day!).
As always, our advice is free so if you could share this post with anyone who you think is interested in weight loss, then that would be appreciated.
Right, let's go.
We will cover:
As per usual, tapping or clicking on the blue link will take you straight to that section.
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What is the Carnivore Diet?
First up, the carnivore diet is not for the nut munchers out there. It goes without saying, if you are vegetarian or vegan, this is not the recipe for you as it involves eating animal products. And a lot of them. Poor little furry friends.
The carnivore diet, an extreme form of the paleo diet, has garnered significant attention in recent years as a potential weight loss strategy. This restrictive diet advocates for the consumption of exclusively meat, fish, and other animal-derived products, eliminating all plant-based foods from the menu. While the carnivore diet may seem unconventional, its proponents claim it offers a range of health benefits, including weight loss, improved blood sugar control, and reduced inflammation. Low-carb diets are all the rage, such as the keto diet (or ketogenic diet) and the carnivore diet falls into that low carb category.
The Science Behind the Carnivore Diet
The carnivore diet's purported weight loss effects are attributed to several factors:
High Protein Intake: Protein is a satiating macronutrient, meaning it promotes feelings of fullness and reduces overall calorie consumption. The carnivore diet's high protein content may contribute to reduced appetite and a natural decrease in calorie intake.
Reduced Carbohydrate Intake: Carbohydrates, particularly refined carbohydrates, can lead to blood sugar spikes and subsequent insulin crashes, contributing to increased hunger and cravings. The elimination of carbohydrates on the carnivore diet may help stabilise blood sugar levels and reduce cravings.
Increased Fat Burning: The carnivore diet's high fat content may promote ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. Ketosis can lead to increased energy levels and potential weight loss.
While the carnivore diet may offer some potential benefits, it also carries potential risks (we will dive more into these side effects and risks later)
Nutritional Deficiencies: The elimination of plant-based foods can lead to deficiencies in essential nutrients, such as fibre, vitamins, and minerals. These deficiencies can cause a range of health problems, including fatigue, digestive issues, and impaired immune function.
Increased Cholesterol Levels: The carnivore diet's high intake of saturated fat from animal sources can raise LDL (bad) cholesterol levels, increasing the risk of heart disease and stroke.
Gut Health Concerns: The absence of fibre, which is crucial for gut microbiome health, may lead to digestive issues, such as constipation and bloating.
Weight Loss Effectiveness
Studies on the carnivore diet's impact on weight loss are limited and short-term. However, some preliminary research suggests that the diet may be effective for short-term weight loss. A 2022 study published in the journal Obesity found that individuals who followed the carnivore diet for two months lost an average of 7 kilos / 16 pounds.
Sustainability and Overall Health Implications
The extreme nature of the carnivore diet raises questions about its long-term sustainability and overall impact on health. The elimination of plant-based foods may lead to nutrient deficiencies and an increased risk of chronic diseases. Moreover, the lack of fibre and variety in the diet can negatively impact gut health and overall well-being.
Conclusion
The carnivore diet presents a restrictive and potentially risky approach to weight loss. While it may lead to short-term weight loss, the long-term sustainability and overall health implications are concerning. Before considering the carnivore diet, it is crucial to consult with a healthcare professional to assess its suitability and potential risks.
What should you eat/avoid on the Carnivore Diet?
The carnivore diet has strict dietary guidelines that you need to follow for maximum benefits.
Meat: Chicken, beef, turkey, pork, lamb, organ meats etc.
Fish: Salmon, snapper, flathead, mackerel, sardines, crab, lobster, herring, etc.
Other animal products: Eggs, bone broth, broth, etc
Food to avoid:
You should not eat fruits, vegetables, nuts, legumes, grains, bread, seeds or pasta. In addition to this, you will also have to avoid grain-based alcohol, fruit juice, soft drinks (including sugar free ones), energy drinks.
How does the Carnivore Diet work?
The carnivore diet has captured the attention of health enthusiasts and skeptics alike, sparking debates about its efficacy and safety. Embraced by those seeking an alternative to traditional dietary approaches, the carnivore diet is characterised by its exclusive reliance on animal products. But how does the carnivore diet work? In this section, we will explore the fundamentals of the carnivore diet, how it works and its potential benefits.
At its core, the carnivore diet is a type of diet that emphasises the consumption of animal products while excluding plant-based foods. Unlike popular diets such as vegetarianism or veganism, the carnivore diet flips the script, encouraging individuals to derive their nutrition solely from meat, fish, and other animal-derived products. This extreme departure from conventional dietary norms has sparked curiosity and skepticism, leading many to question its scientific basis and long-term implications.
In the carnivore diet, you basically remove all vegetables, fruits and nuts from your diet. Furthermore, seeds, legumes and grains are also not allowed. Doesn't exactly sound healthy does it? But, if it works for weight loss, maybe it's worth giving it a go. You can eat dairy products but they should be low in lactose (excluding butter and some hard cheeses). In a nutshell (excuse the pun), you should restrict items which contain lactose because lactose is actually a sugar. So milk, yoghurt and ice cream is off the table.
Mechanisms of the Carnivore Diet:
Nutrient Density: One of the central tenets of the carnivore diet is its emphasis on nutrient-dense foods. Animal products, such as red meat, poultry, fish, and eggs, are rich sources of essential nutrients like protein, vitamins, and minerals. Proponents argue that by focusing on these nutrient-dense options, individuals can optimise their nutrient intake without the need for plant-based foods.
Elimination of Anti-Nutrients: The carnivore diet aims to eliminate anti-nutrients found in some plant foods, such as lectins, oxalates, and phytates. These compounds are believed to interfere with nutrient absorption in the body. By avoiding plant-based foods, followers of the carnivore diet assert that they can minimise the potential negative effects associated with anti-nutrients.
Impact on Hormones and Metabolism: Advocates of the carnivore diet suggest that it can positively influence hormonal balance and metabolic function. Some claim that the diet helps regulate insulin levels and promote fat adaptation, leading to increased energy levels and improved body composition.
Potential Benefits of the Carnivore Diet:
Weight Loss: Supporters of the carnivore diet argue that its focus on protein-rich foods and the absence of carbohydrates can lead to weight loss. The diet's potential to induce a state of ketosis, where the body primarily burns fat for fuel, is often cited as a contributing factor.
Improved Mental Clarity: Some individuals report experiencing enhanced mental clarity and focus while following the carnivore diet. Proponents attribute this to the stable blood sugar levels achieved by minimising carbohydrate intake (it is essentially a low-carb diet).
Relief from Autoimmune Conditions: Anecdotal evidence suggests that the carnivore diet may provide relief for individuals suffering from autoimmune conditions. The elimination of potential trigger foods and anti-nutrients could contribute to reduced inflammation and improved symptoms.
Controversies Surrounding the Carnivore Diet:
Nutrient Deficiency Concerns: Critics of the carnivore diet express concerns about potential nutrient deficiencies, particularly in vitamins and fiber. The absence of fruits, vegetables, and whole grains could result in inadequate intake of certain micronutrients and dietary fibre, essential for overall health.
Long-Term Health Risks: The long-term health implications of the carnivore diet remain a subject of debate. While some individuals report positive outcomes, the lack of comprehensive scientific studies on the diet's impact over extended periods raises questions about its safety and sustainability.
Environmental and Ethical Considerations: The exclusive reliance on animal products raises ethical concerns related to animal welfare and environmental sustainability. Critics argue that promoting a diet focussed on animal agriculture may contribute to environmental degradation and ethical issues associated with animal farming practices. The carnivore diet isn't good for climate change, let's put it that way.
As the carnivore diet gains traction, its mechanisms, potential benefits, and controversies continue to be explored by researchers and individuals alike. While some may find short-term success with the diet, questions about its long-term sustainability and impact on overall health warrant further investigation. As with any dietary approach, individuals should consider their unique health needs, consult with healthcare professionals, and make informed decisions based on the available evidence.
Health risks and side effects
While proponents of the carnivore diet tout its potential health benefits, it is essential to carefully consider the potential health risks and side effects associated with this extreme dietary approach.
Nutritional Deficiencies
One of the primary concerns surrounding the carnivore diet is the risk of developing nutritional deficiencies. The elimination of plant-based foods deprives the body of essential nutrients, such as fibre, vitamins, and minerals. These nutrients play crucial roles in maintaining overall health and well-being.
Fibre: Fibre, primarily found in plant-based foods, is essential for gut health and regularity. It also plays a role in blood sugar control and appetite regulation. The absence of fibre on the carnivore diet can lead to digestive issues, such as constipation and bloating, and may increase the risk of developing type 2 diabetes and other health problems.
Vitamins: Vitamins, such as vitamin C, vitamin E, and B vitamins, are crucial for various bodily functions, including immune system support, energy production, and cell growth. The carnivore diet's lack of plant-based foods can lead to deficiencies in these essential vitamins, potentially compromising overall health.
Minerals: Minerals, such as calcium, magnesium, and potassium, are essential for bone health, muscle function, and nerve signaling. The carnivore diet's limited intake of plant-based foods can lead to deficiencies in these minerals, potentially increasing the risk of osteoporosis, muscle cramps, and other health issues.
Elevated Cholesterol Levels:
The carnivore diet's high intake of saturated fat from animal sources raises concerns about potential increases in LDL (bad) cholesterol levels. Elevated LDL cholesterol levels are a significant risk factor for developing heart disease and stroke.
Studies have shown that individuals on the carnivore diet may experience an increase in LDL cholesterol levels, particularly those with a history of high cholesterol or family members with heart disease. Therefore, individuals considering the carnivore diet should closely monitor their cholesterol levels and consult with a healthcare professional.
Gut Health Disruptions:
The absence of fibre, a crucial component of a healthy diet, can negatively impact gut health. Fibre plays a vital role in nourishing the gut microbiome, the community of beneficial bacteria that reside in the intestines. The gut microbiome contributes to various aspects of health, including digestion, immune function, and nutrient absorption.
The carnivore diet's lack of fibre can disrupt the gut microbiome, leading to digestive issues such as constipation, diarrhoea, and bloating. Additionally, it may compromise the gut's ability to absorb nutrients and contribute to overall well-being.
Additional Potential Side Effects
Beyond the aforementioned risks, the carnivore diet may also cause other potential side effects, including:
Ketosis-Related Issues: The carnivore diet's high fat content can induce ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. This can lead to initial side effects such as fatigue, headaches, and nausea.
Increased Risk of Kidney Stones: The carnivore diet's high intake of protein and animal-derived compounds may increase the risk of developing kidney stones.
Potential Allergic Reactions: Individuals with allergies to certain meats or animal products may experience allergic reactions on the carnivore diet.
Carnivore Diet Reviews
If you believe Shawn Baker, then the carnivore diet it most definitely amazing. However, we have trawled the web and found genuine reviews from people who have tried the carnivore diet. The reviews are mixed, some positive, some negative, but these may help you make a decision on whether the carnivore diet (essentially just a high-protein diet with lots of animal foods and low carbs) is right for you. We have restricted the names for privacy reasons.
Positive Reviews of the Carnivore Diet
1. Improved Weight Loss and Energy Levels
"I've been on the carnivore diet for three months now, and I've lost 9 kilos without feeling deprived or hungry. I also have more energy throughout the day and don't experience the afternoon slump I used to." - Sarah J.
2. Reduced Inflammation and Gut Health Improvement
"I struggled with chronic inflammation for years, but since starting the carnivore diet, my symptoms have significantly improved. My digestion has also improved, and I no longer experience bloating and constipation." - David M.
3. Improved Blood Sugar Control
"I have type 2 diabetes, a chronic disease, and my blood sugar levels have been much more stable since I switched to the carnivore diet. I've been able to reduce my medication dosage as well. I also don't hiccup!" - Jane B.
4. Enhanced Mental Clarity and Mood
"I've noticed a significant improvement in my mental clarity and mood since starting the carnivore diet. I feel sharper and more focused, and my anxiety levels have decreased." - Mark S.
5. Reduced Cravings and Increased Satiety
"I used to have constant cravings for sugary and processed foods, but since switching to the carnivore diet, my cravings have disappeared. I feel more satisfied after meals and don't experience hunger pangs between meals." - Emily P.
Negative Reviews of the Carnivore Diet
1. Nutritional Deficiencies and Digestive Issues
"I tried the carnivore diet for a few weeks, but I started experiencing constipation and headaches. I also felt fatigued and sluggish. I think the lack of fibre and plant-based nutrients was a major issue." - John L.
2. Difficulty Maintaining and Social Limitations
"The carnivore diet is extremely restrictive, and I found it difficult to maintain in the long term. It also limited my social life, as I couldn't eat out with friends or family. It was annoying." - Susan K.
3. Increased Cholesterol Levels and Cardiovascular Concerns
"My cholesterol levels increased significantly after being on the carnivore diet for a few months. I have a family history of heart disease, so I'm concerned about the potential long-term effects on my cardiovascular health." - Michael W.
4. Negative Impact on Gut Microbiome
"I noticed a decline in my gut health after starting the carnivore diet. I experienced more bloating and gas, and I'm worried about the potential impact on my gut microbiome." - Rachel T.
5. Lack of Variety and Taste
"The carnivore diet is extremely boring and repetitive. I missed the variety of flavours and textures from foods that were restricted and I had short term high blood pressure." - Peter A.
If you are unsure whether the carnivore diet is right for you, consider alternatives that help you lose weight in a safer way.
Carnivore Diet v Keto Diet
Both the carnivore diet and the keto diet are restrictive diets that prioritising protein and fat consumption while limiting carbohydrates. The carnivore diet is the most extreme of the two, eliminating all plant-based foods, while the keto diet allows for a limited intake of plant-based foods.
Both diets have the potential to promote weight loss and improve blood sugar control, but they also carry potential risks, including nutrient deficiencies, elevated cholesterol levels, and gut health disruptions. The carnivore diet is generally considered to be more restrictive and less sustainable than the keto diet.
If you are interested in trying the keto diet, there is a really cool quiz that gives you a tailored-keto diet specifically for your body, plus you get to keep (and still eat) certain foods! The free quiz is here.
The carnivore diet is is basically extremely high protein and fat content, with zero carbohydrates. This macronutrient breakdown aligns with the body's metabolic state of ketosis, where it burns fat for energy instead of carbohydrates. This shift in fuel source can lead to several potential benefits, including:
Weight loss: Ketosis can promote weight loss by suppressing appetite, increasing metabolism, and shifting the body's energy storage from carbohydrates to fat.
Improved blood sugar control: The carnivore diet's elimination of carbohydrates can help stabilise blood sugar levels, potentially benefiting individuals with type 2 diabetes or prediabetes.
Reduced inflammation: The carnivore diet's focus on animal-derived foods may contribute to reduced inflammation, potentially offering benefits for various health conditions.
Potential gut health improvements: The carnivore diet's elimination of plant-based foods may provide a break for the digestive system, potentially allowing for gut healing and improved microbial balance.
Potential Risks and Sustainability
Despite its potential benefits, the carnivore diet also carries potential risks, including:
Nutritional deficiencies: The elimination of plant-based foods can lead to deficiencies in essential nutrients, such as fibre, vitamins, and minerals, which are crucial for overall health and well-being.
Elevated cholesterol levels: The carnivore diet's high intake of saturated fat from animal sources can raise LDL (bad) cholesterol levels, increasing the risk of heart disease and stroke.
Gut health disruptions: The absence of fibre, a crucial component of a healthy diet, can disrupt the gut microbiome, potentially leading to digestive issues and compromising overall well-being.
Potential kidney stone formation: The carnivore diet's high intake of protein and animal-derived compounds may increase the risk of developing kidney stones.
Potential allergic reactions: Individuals with allergies to certain meats or animal products may experience allergic reactions on the carnivore diet.
The extreme restrictiveness of the carnivore diet makes it challenging to maintain long-term. Eliminating all plant-based foods can limit social interactions and make it difficult to dine out or enjoy meals with friends and family.
Keto Diet: A More Balanced Approach
The keto diet, while still restrictive, offers a more balanced approach compared to the carnivore diet. It allows for a limited intake of plant-based foods, typically restricting carbohydrates to 20-50 grams per day. This allows for a wider range of food choices and reduces the risk of nutritional deficiencies.
The keto diet shares many potential benefits with the carnivore diet, including weight loss, improved blood sugar control, reduced inflammation, and potential cognitive benefits. Additionally, the keto diet may offer potential protection against heart disease, type 2 diabetes, and certain neurological disorders.
Choosing the Right Diet
The decision between the carnivore diet and the keto diet should be made on an individual basis, considering factors such as overall health, dietary preferences, and lifestyle. Consulting with a healthcare professional or registered dietician is recommended to assess the suitability and potential risks of either diet.
For individuals seeking a more balanced and sustainable approach to weight loss and improved health, the keto diet may be a more suitable option. However, for individuals with specific dietary preferences or sensitivities to plant-based foods, the carnivore diet may be an option to consider, but with careful monitoring of potential nutrient deficiencies and health risks.
Ultimately, the best diet is one that is tailored to individual needs, preferences, and health goals, ensuring long-term sustainability and overall well-being. To find out more about if the keto diet is best for you, we strongly recommended taking this free two-minute quiz to find out how much weight you might lose and what foods you can still eat.
Alternatives to the Carnivore Diet
Let's face it, the carnivore diet isn't for everyone. It's tough and may have hidden health risks. It's a tough animal-based diet and not being allowed any fruit, vegetables etc may not be the best for your body's nutritional needs. That having been said, if you are using the carnivore diet for weight loss, there are some fantastic herbal supplements that may assist with weight loss and provide you with essential nutrition to support your body's needs. (This one is highly recommended and you can currently claim over half price off and free shipping). However, if you are unsure about using the carnivore diet to reduce your body mass index, then we recommend these weight loss supplements as they get real results without the need to bucket loads of animals.
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For more information on recommended diet pills, head to this page.
Carnivore Diet Recipes
1. Carnivore Breakfast Scramble
Ingredients:
2 eggs, whisked
1/2 cup (125 ml) ground beef
1/4 cup (60 ml) shredded cheddar cheese
1 tablespoon (15 ml) butter
Instructions:
Heat the butter in a nonstick skillet over medium heat.
Add the ground beef and cook until browned.
Pour in the whisked eggs and cook, stirring occasionally, until the eggs are set.
Stir in the cheese and cook until melted.
Serve immediately.
2. Carnivore Omelet with Bacon and Avocado
Ingredients:
2 eggs, whisked
2 slices of bacon, cooked and chopped
1/4 avocado, diced
1 tablespoon (15 ml) olive oil
Instructions:
Heat the olive oil in a nonstick skillet over medium heat.
Pour in the whisked eggs and cook, stirring occasionally, until the eggs are set.
Top with the cooked bacon and diced avocado.
Fold the omelet in half and serve immediately.
3. Carnivore Meatballs
Ingredients:
1 pound (450 g) minced beef
1/2 cup (125 ml) grated Parmesan cheese
1 egg, whisked
1 tablespoon (15 ml) olive oil
Salt and pepper to taste
Instructions:
Preheat the oven to 375°F (190°C).
In a large bowl, combine the ground beef, Parmesan cheese, egg, olive oil, salt, and pepper.
Mix well until the ingredients are evenly distributed.
Roll the meat mixture into meatballs.
Place the meatballs on a baking sheet lined with parchment paper.
Bake for 20-25 minutes, or until the meatballs are cooked through.
4. Carnivore Stuffed Peppers
Ingredients:
4 bell peppers, halved and seeds removed
1 pound (450 g) ground beef
1/2 cup (125 ml) shredded cheddar cheese
1/4 cup (60 ml) chopped onion
1/4 cup (60 ml) chopped tomato
Salt and pepper to taste
Instructions:
Preheat the oven to 350°F (175°C).
In a large bowl, combine the ground beef, cheddar cheese, onion, tomato, salt, and pepper.
Stuff the pepper halves with the meat mixture.
Place the stuffed peppers in a baking dish and bake for 30-35 minutes, or until the peppers are tender and the meat is cooked through.
5. Carnivore Pizza Crust
Ingredients:
1 cup (125 g) almond flour
1/4 cup (60 ml) grated Parmesan cheese
2 eggs
1 teaspoon (5 ml) dried oregano
1/4 teaspoon (1.25 ml) salt
Instructions:
Preheat the oven to 350°F (175°C).
In a food processor, combine the almond flour, Parmesan cheese, eggs, oregano, and salt.
Process until the ingredients are well combined and a dough forms.
Press the dough into a 9-inch (23 cm) pie plate.
Bake for 10-12 minutes, or until the crust is golden brown.
6. Carnivore Chicken Stir-Fry
Ingredients:
1 pound (450 g) boneless, skinless chicken breasts, cut into strips
1 tablespoon (15 ml) sesame oil
1 tablespoon (15 ml) soy sauce
1 tablespoon (15 ml) rice vinegar
1 tablespoon (15 ml) honey
1 tablespoon (15 ml) ginger, grated
1 clove
7. Carnivore Steak Salad
Ingredients:
1 pound (450 g) ribeye steak
1 head of romaine lettuce, chopped
1/2 cup (125 ml) cherry tomatoes, halved
1/4 cup (60 ml) avocado, diced
1 tablespoon (15 ml) olive oil
Salt and pepper to taste
Instructions:
Grill or pan-fry the ribeye steak to your desired doneness.
Let the steak rest for 5 minutes before slicing thinly.
In a large bowl, combine the romaine lettuce, cherry tomatoes, and avocado.
Drizzle with olive oil and season with salt and pepper.
Top with the sliced steak.
8. Carnivore Prawn Scampi
Ingredients:
1 pound (450 g) prawns, peeled and deveined
2 tablespoons (30 ml) olive oil
2 cloves of garlic, minced
1/4 cup (60 ml) dry white wine
1 tablespoon (15 ml) lemon juice
1/4 cup (60 ml) chopped parsley
Salt and pepper to taste
Instructions:
Heat the olive oil in a skillet over medium heat.
Add the garlic and cook for 30 seconds, until fragrant.
Add the prawns and cook until pink and opaque, about 3-5 minutes.
Deglaze the pan with the white wine and lemon juice, scraping up any browned bits from the bottom of the pan.
Stir in the parsley and season with salt and pepper.
Serve immediately.
9. Carnivore Turkey Burgers
Ingredients:
1 pound (450 g) minced turkey
1/2 cup (125 ml) grated Parmesan cheese
1 egg, whisked
1 tablespoon (15 ml) olive oil
Salt and pepper to taste
Instructions:
In a large bowl, combine the ground turkey, Parmesan cheese, egg, olive oil, salt, and pepper.
Mix well until the ingredients are evenly distributed.
Form the mixture into patties.
Grill or pan-fry the burgers until cooked through, about 5-7 minutes per side.
10. Carnivore Salmon with Lemon and Herbs
Ingredients:
1 pound (450 g) salmon fillets
1 tablespoon (15 ml) olive oil
1 lemon, sliced
1/4 cup (60 ml) chopped fresh herbs, such as parsley, dill, or thyme
Salt and pepper to taste
Instructions:
Preheat the oven to 400°F (200°C).
Line a baking sheet with parchment paper.
Place the salmon fillets on the baking sheet.
Drizzle with olive oil and season with salt and pepper.
Top with the lemon slices and chopped herbs.
Bake for 15-20 minutes, or until the salmon is cooked through.
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Our advice before trying the carnivore diet is to speak with a registered dietitian, especially if you have underlying medical conditions. A large amount of animal fats into the body and eating too much animal-based foods may cause unwanted side effects as discussed above. Talk to you healthcare provider if you have any medical conditions such as chronic kidney disease, insulin resistance, or high blood pressure. This diet can also cause side effects such as bad breath from eating too much meat and there isn't much scientific evidence yet to prove that the a strict carnivore diet is actually good for you. There is a lot of buzz on social media about this low carb diet (or zero-carb diet) but as always, we suggest that you do your own research and speak with your GP before trying this diet.