The Carnivore Diet 101: Full explanation of the meat-only lifestyle

In recent years, the carnivore diet become one of the trending diets that promote health, weight loss, and improved well-being. but, Is it really effective? does it have any side effects? Is it good for you? What can I eat?

All these questions will be answered and more in this article:

What is the Carnivore Diet?

The Carnivore Diet, also known as the lion diet or all-meat diet, is based on only the consumption of animal food sources. The followers of this way of eating primarily eat beef, poultry, pork, seafood.. etc.

Advocates of this diet argue that our ancestors survived on a similar diet and that by eliminating all plant-based foods, one can optimize their health and well-being.

What are the benefits of the carnivore diet?

Below I will mention all the benefits, some of them are supported by studies and others claimed by personal experience from the carnivore followers.

1- Rapid weight Loss:

The primary reason people turn to the carnivore diet is weight loss. it works the same as the keto diet, eliminating all carbohydrates and sugars from the diet to get into ketosis, where your body burns fat for energy. This results in rapid weight loss, even without counting calories.

One 3-month study in 132 adults with excess weight or obesity compared the weight loss effects of 4 energy-restricted diets containing varying amounts of carbs and protein.

Those who ate high-protein diets with 0.4–0.6 grams of protein per pound (0.9–1.3 grams per kilogram) of body weight per day lost significantly more weight and fat mass than those who ate 0.2–0.4 grams of protein per pound (0.5–0.9 grams per kilogram) of body weight per day.

Other studies show similar results, suggesting that increasing protein intake may lead to weight loss and help reduce the amount of weight regained over time.

2- Improve food digestion

Many people report improved digestion while on the carnivore diet. This could come from cutting proceed and refined sugar out of your diet.

Also could be because there are no anti-nutrients, such as phytic acid or lectins, that are found in many plant-based foods. Anti-nutrients can interfere with the body’s ability to break down and absorb nutrients from food, causing digestive issues.

3- Reduced inflammation

It has been shown to reduce inflammation in some people, which is linked to a variety of chronic health conditions. This is believed to be due to the reduction of pro-inflammatory foods, such as sugar, grains, legumes, and processed foods.

According to one study, low-carb diets can help prevent the composition of inflammation-causing fatty acids.

Pro tip: Don’t follow your carnivore diet by adding tonnes of processed meats as they have the same inflammatory effect you get from high sugar and processed foods.

4- Increased Mental Clarity

Many people report improved mental clarity and health on the carnivore diet (but there’s no research yet to support this). this could be happening as meat contains nutrients that help the brain function, such as B12, Zinc, and iron.

Also, without blood sugar crashes, your energy and mental stamina will improve. In addition, the majority of people will notice improvements in brain function while in ketosis.

5- Reduced Cravings

Since the carnivore diet is very low in carbohydrates, many people report reduced cravings for high-sugar foods. This is believed to be due to the diet’s effect on insulin levels, which helps regulate hunger cues in the body.

6- Improved energy levels

Many people report increased energy levels on the carnivore diet. This could be due to the diet providing a high amount of protein, which helps regulate blood sugar levels. Additionally, when the body enters a state of ketosis, it is burning fat for energy, which can provide sustained levels of energy throughout the day.

7- Control blood sugar

As the average American diet relies so heavily on carbohydrates, many of us battle blood sugar spikes and energy fallout on a daily basis.

With the carnivore diet essentially eliminating sugar intake, blood sugar levels tend to even out. This helps to stabilize energy throughout the day.

8- Improve heart health

Vitamin K2, which has been shown to decrease the calcification of arteries, is a factor that plays a crucial role in the development of heart disease. fortunately, meat is a great source of vitamin K2.

Although some people will experience elevations in their cholesterol levels when eating high amounts of animal meat and animal fat, the overall effect will be a net positive for heart health due to dramatic decreases in inflammation and glucose/insulin spikes.

While there is no doubt that the carnivore diet can provide some benefits, it is important to remember that every person’s body is different. It is essential to monitor your body’s response to the diet and make adjustments as needed.

Are there any side effects of this way of eating?

While some individuals may experience positive outcomes on the carnivore diet, it’s important to be aware of potential side effects. Here are some of the common side effects:

Nutritional Deficiencies: Eliminating all plant-based foods from your diet can increase the risk of nutritional deficiencies. Plant-based foods provide essential nutrients such as dietary fiber, vitamins, minerals, and antioxidants. Without these nutrients, you may be at risk of deficiencies, including vitamin C, vitamin K, folate, and dietary fiber.

Constipation: The carnivore diet is low in dietary fiber, which can lead to constipation in some individuals. Fiber plays a crucial role in regulating bowel movements and maintaining digestive health. Without adequate fiber intake, you may experience difficulty with regular bowel movements.

Increased Cholesterol Levels: Due to the high intake of animal products, the carnivore diet may lead to an increase in cholesterol levels, particularly LDL (bad) cholesterol. Elevated cholesterol levels can increase the risk of heart disease and other cardiovascular issues in the long term. It is important to monitor cholesterol levels regularly if following the carnivore diet.

Adverse Gut Microbiome Changes: A diet that heavily relies on meat can result in changes to the gut microbiome, the community of bacteria in the digestive system. Research suggests that a diverse and balanced diet including plant-based foods is crucial for maintaining a healthy gut microbiome. Imbalances in the gut microbiome have been linked to various health issues, including inflammation and autoimmune conditions.

It’s important to note that the side effects mentioned above may vary from person to person. Some individuals may experience minimal side effects, while others may experience more pronounced ones. It is essential to listen to your body, monitor your health and well-being, and consult with a healthcare professional or registered dietitian before making any significant dietary changes.

What can I eat on the carnivore diet?

In short, eat any animal food source that you can find. want more details?

Here is a list of foods typically allowed on the carnivore diet:

Carnivore diet food list

Animal Proteins:

Beef (steak, ground beef, roast, ribs)
Pork (bacon, pork chops, pork ribs)
Lamb (chops, ground lamb)
Poultry (chicken, turkey, duck)
Fish (salmon, trout, sardines, tuna)
Seafood (shrimp, crab, lobster)
Organ meats (liver, heart, kidneys)
Eggs (chicken, duck, quail)

Animal Fats:

Butter
Ghee
Lard
Tallow
Duck fat

Additional Animal Products:

Bone broth
Gelatin (from bone broth or grass-fed sources)

Optional Additions (in moderation, depending on individual tolerance):

Dairy products (full-fat cheese, heavy cream, butter, and some fermented dairy like yogurt and kefir)
Low-carb vegetables (if tolerated) such as broccoli, cauliflower, spinach, kale, cabbage, asparagus

You have to know that carnivore is basically eating meat only but some variations allow small amounts of no-carb veggies or dairy. If you can’t handle eating meat on its own. there is nothing wrong with adding these two to make it more enjoyable.

Now let me help you put together a one-day eating on this Lion diet:

Carnivore diet meal plan

Breakfast:

3-4 scrambled eggs cooked in butter or ghee
2 slices of bacon
A cup of milk

Lunch:

Grilled steak (6-8 ounces)
A tablespoon of butter

Dinner:

Baked salmon or grilled chicken thigh (6-8 ounces)
1 cup of bone broth

Snack (optional):

Cheese or full-fat Greek yogurt (if dairy is tolerated).
Hard-boiled eggs.
beef jerk.
bacon.
brown butter bites.

Carnivore diet recipes:

the last step is knowing how to cook those foods probably. Here are my Top 10 recipes for the carnivore diet:

There are many more carnivore recipes you can try by clicking here

Is the Carnivore Diet Right for You?

Ultimately, the decision to follow the Carnivore Diet should be made after careful consideration and consultation with a healthcare professional. While some individuals may experience positive outcomes on this diet, it may not be suitable or sustainable for everyone. It is important to listen to your body and ensure that you are meeting all your nutritional needs.

What you need to know

The Carnivore Diet, with its focus on consuming only animal products, has gained traction due to its potential health benefits. However, its extreme nature and the elimination of plant-based foods raise concerns about nutritional deficiencies and environmental impact. Before embarking on this dietary journey, it is essential to thoroughly research, consult with a healthcare professional, and carefully consider the potential risks and benefits. Remember, a well-balanced and diverse diet is often the key to long-term health and optimal well-being.

References

https://www.nmmb.state.nm.us/docs/board_actions/07-01-17%20thru%2009-30-17.pdf
https://www.nmmb.state.nm.us/docs/board_actions/Board%20Actions%20Reported%204-1-19%20through%206-31-19.pdf
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https://pubmed.ncbi.nlm.nih.gov/22516724/
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