What Is the Carnivore Diet? Benefits, Risks, Food List

 What Is the Carnivore Diet? Benefits, Risks, Food List

High-protein diets are all the rage right now, but one diet outshines all the others. It's aptly named a meat-based diet and  focuses on meat, just meat. If that sounds questionable from a health perspective, that's because it is. 

  While some studies support the benefits of a more balanced high-protein diet, many experts cast doubt on a carnivore diet, despite endorsements from a small group of athletes. extremists and celebrities, including  podcaster Joe Rogan. In January 2022, Rogan announced on Instagram that in honor of World Carnivore Month, he would only eat  meat and fruit (the latter is not officially part of the diet, but more about that below). Given what science has determined about  nutrients essential to human health,  people who try a meat-only diet for a long time are more likely to end up like  singer James Blunt. , who revealed that he contracted scurvy after trying to eat meat. -Diet. But with people like Rogan still following him, you might want to know exactly what it entails and the potential risks. This guide will tell you everything you need to know about this animal-based power regimen.

What Is the Carnivore Diet Exactly, and How Does It Work?

Unlike other high-protein, low-carb diets, the carnivore diet has no carbohydrates. "Include only foods that have been walked, swam, or flown," says Kelly Schmidt, RD,  holistic dietitian at a private practice in Columbus, Ohio. While it may be a trend, "just eating meat isn't sexy," she says. "It's not colorful and it's not fun." Most people who try the diet are motivated by a strong desire to lose weight or treat an autoimmune disease. 

 Diana Rodgers, RD, of Sustainability Dish, located in Concord, Massachusetts, says a carnivorous diet is often a step people take after trying a paleo or ketogenic diet. Paleo (a.k.a. the "caudra" diet) focuses on fresh fruits, vegetables, grass-fed meats, and wild-caught seafood, while cutting out added sugars, grains, dairy, and types. bean. 

 The ketogenic diet – also known as “keto” – is a very high-fat, moderate-protein, and very low-carbohydrate diet. Not everyone likes to eat the required amount of fat on the keto diet, says Rodgers, and they may  opt for a high-protein diet like carnivores instead.

Who Is Shawn Baker? And What’s His Role in the Popularity of the Carnivore Diet? 

Shawn Baker, MD, is an orthopedic surgeon and a  leader in the carnivorous movement. He wrote a book published in early 2018 called The Carnivore Diet and co-founded Revero, an online community and coaching platform that promotes the  diet. for carnivores. 

 

 In 2017, Baker's medical license was revoked by the New Mexico Health Board. "This action is based on failure to report adverse actions taken by a healthcare organization and incompetence to practice as a licensee," the report said. Baker  released a two-part YouTube video explaining his side of the story.

Carnivore Diet Food List: What to Eat and Avoid

A meat-only diet is pretty straightforward: you'll only eat  meat. However, as with all diets, there are some gray areas.

Foods to Eat on the Carnivore Diet

A meat-only diet is pretty straightforward: you'll only eat  meat. However, as with all diets, there are some gray areas.

Foods That May Be Okay on the Carnivore Diet

Acceptable foods, as some have interpreted the "animal-based" part of a carnivore's diet,  include: 

 

•  Milk 
•  Yogurt 
•  Cheese 
•  Coffee and tea: These are plant-based, but some people keep them in their diet.

Foods Not Allowed on the Carnivore Diet

Vegetables

Fruit

Seeds

Nuts

Beans

Bread

Pasta

Grain

Alcohol

Anything that is not or is derived from meat, poultry or fish is not allowed in the diet of carnivores.

Carnivore Diet Meal Plan: 1 Day of Eating

Breakfast Three eggs cooked in butter; ham; and cheese (optional)

Lunch Rib eye steak

Dinner Hamburger patties and bacon

Notice there are no snacks here. One of the benefits of a carnivore diet is the fullness factor of high protein consumption, so people are usually not hungry in between meals. Some people also opt to skip breakfast, though registered dietitians don’t recommend this for optimal health.

Proposed Health Benefits of the Carnivore Diet: What Jordan Peterson and Mikhaila Peterson Say

Fans of the carnivore diet say it has a range of benefits from weight loss to higher testosterone levels, but there is no evidence for this. The carnivore diet has also gained some attention for its potential as an anti-inflammatory diet that may benefit people with autoimmune conditions. These claims were fueled by press coverage of the lifestyle guru Jordan Peterson and his daughter, Mikhaila Peterson, who have both publicly stated that a diet of beef, salt, and water relieved them of ailments including rheumatoid arthritis, depression, anxiety, gastric reflux, and psoriasis.right up arrow

Again, no scientific evidence supports those claims, and anti-inflammatory diets traditionally tend to be plant-based, research shows.right up arrow

The carnivore diet can be seen as an extreme form of an elimination diet, Schmidt says. Because people following this fad eat only a few different foods, they eliminate many of the items that commonly cause food sensitivities, like nuts, wheat, and soybeans. The carnivore diet is also popular with people who think it will result in weight loss, despite a lack of research on whether it is effective in that capacity.

Carnivore Diet Results: Will the Meal Plan Help With Weight Loss?

There’s no arguing that all that protein is highly satiating, which could help curb calorie intake (as might the monotony of eating the same foods over and over). And as previously mentioned, there's no snacking on this diet. It eliminates mindless eating, says Schmidt. “You don’t mindlessly eat chicken breasts. It’s a very palatable diet, but you don’t lick your plate,” she says.

You may also enter into a state of ketosis on the carnivore diet, says Schmidt. In that state, your body is burning fat for fuel rather than carbohydrates. That’s not a guarantee, though. It’s a misconception that all you need to do is to severely limit carbs to get to ketosis — protein matters, too. “In excess, protein can lead to an increase in blood sugar and insulin levels, and it can kick you out of ketosis,” says Schmidt. If ketosis is your goal, having some fat with your protein, for example with eggs, butter, and cheese, may help. Bear in mind that these additions may not have the greatest impact on your health in other ways.

What Are the Carnivore Diet Health Risks You Need to Know?

“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, which means we derive nutrients from a variety of foods, both animal- and plant-based. Eating only one food group is a problem, no matter which one (even if it’s just vegetables). Limiting yourself to all meat can cause you to run low in certain nutrients that are abundant in plants, like vitamin C and vitamin E, Weinandy says.

Although some anecdotal reports suggest that constipation isn’t a problem on a carnivore diet, you are missing out on fiber, a nutrient important for colonic health, says Weinandy. Plus, a diet high in red and processed meats has been linked to an increased risk of gastric cancer.right up arrow (A meta-analysis of 42 studies reported that while case-control studies on red and processed meat consumption do show this association, cohort studies — a type of observational study — do not.)right up arrow Eating a large amount of meat protein can also put undue stress on kidneys.

Another consideration: Extreme restriction or labeling foods “good” or “bad” can also set off disordered-eating behaviors or full-blown eating disorders, Weinandy says.

What’s more, eating an abundance of fruits and vegetables has been scientifically linked to increased happiness, life satisfaction, and well-being.right up arrow

What if You Opt for Lean Meats, Like Fish and Poultry?

Practically speaking, you'll need to eat a lot of lean protein to get enough calories for the day. Focusing on lean poultry or fish, such as chicken breast and cod, can also prevent ketosis, which is the goal of many people following very low- or zero-carb diets for weight loss. If you want to be in ketosis, you'll need to choose leaner meats rather than gorging on skinless chicken breasts, but again, there's limited research on how healthy this is.

Why Are Some Experts So Alarmed About a So-Called ‘All-Meat Diet’?

Many experts are concerned about the risk of saturated fat from meats like fatty steak and bacon, which is also one of the main concerns on the keto diet. While the risks of dietary saturated fat are  debated, a review of more than 100 studies recommends that people replace  saturated fat sources with unsaturated fats  to reduce their risk. high heart disease. 

 The World Health Organization (WHO) defines a healthy diet as one that includes fruits, vegetables, legumes, nuts and whole grains – all foods that are sources of carbohydrates – and prioritize unsaturated fats, such as fish and avocados, while limiting saturated fats. from fatty meat and butter. Arrow up  

 Metabolizing large amounts of protein can also put a significant strain on the kidneys, says Weinandy, and you'll likely be lacking in disease-fighting nutrients like fiber and antioxidants like vitamins C and E.

What About the Claim That Certain Tribes Subsist Only on Meat?

Some followers of this diet, including its creators, point to  groups of people that have historically only survived  on certain foods. People talk about how the Inuit  of the Arctic traditionally ate mainly fat and liver, but as one  article pointed out, they also ate a variety of animal products, like whale bones with skin, which contain vitamin C. and unsaturated fats. This is not how modern carnivores choose food.

Who Should Eat a Carnivore Diet? And Who Shouldn’t Eat a Carnivore Diet?

If you suspect you have a food intolerance, the Carnivore Diet can serve as a short-term elimination diet to spot foods that are potentially wrong with your system. You can try this diet for six weeks and then slowly reintroduce new foods (which may be intolerant to one at a time) to see which works for you, says Schmidt. may or may not be suitable for you. 

 But if you're considering a diet of any kind, first consult a registered dietitian who knows your health issues and medical history. . Weinandy says the meat-based diet isn't the only way to go about the diet. “There is a process and a protocol to identify foods that people are intolerant of. Everyone is different. We have to look at each individual and try to come up with an optimal plan  for them,” she said. Often this can be achieved by less restrictive means.  

 Because there are no studies on the long-term safety or risks associated with following this  diet for a long time, it is not recommended to do so. If you are prone to eating disorders, you should avoid this or any other diet. Anyone with a chronic condition, such as diabetes or heart disease, should consult a doctor before trying an extreme diet like this. Finally, don't follow a meat-based diet if you have  kidney disease.

A Final Word on the Carnivore Diet: Should You Try It?

While this diet may seem crazy to some, "as a nutritionist, I try to be as open-minded as I can," says Rodgers. "If there's an intervention that works for everyone, I don't rule it out." That said, there are no studies on the short- or long-term effects of this diet, which makes it risky. 

 

 As with any diet, "you can experiment with  your nutrition, but make sure it's not doing you any harm. Be realistic about your health and if your health is in the way of it. affected, it's time to look for another solution," Rodgers said. not a panacea.

read more The Paleo Diet: How It Works, What to Eat

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