Diet is an important factor in our life. It is our daily eating pattern. However, the word diet plan is a little different and it is used to portray a certain type of eating plan which aids in various health problems. The carnivore diet is one of them. It is also known as the meat-eater diet. This balanced diet plan is very unique and different one.
Most people follow this all-animal diet plan for weight loss purposes. But it also provides other health benefits like controlled blood sugar, improved moods, hunger solution, etc. It is one of the simpler diets than others. There are no complications in it like counting macros or carbs, weighing portions, etc. You just eat animal meat and by-products whenever you are hungry or craving a snack.
Some people think that eating too much meat can cause those heart diseases but this is not true. The carnivore diet will not result in any chronic disease for sure. It is a diet plan that you need to follow for a specific health condition like obesity. But the duration of this diet depends upon how much you need it.
What is exactly Carnivore Diet?
The answer is quite simple. This involves only the consumption of animal meat and byproducts. The word carnivore means meat-eaters. This is an animal-based diet except for all other food groups. [1] It is a type of diet pattern similar to a ketogenic diet. the carnivore diet is a low-carb and high-protein plan. However, the fat content is pretty moderate in it.
Carbohydrates are the main energy fuel of the human body. The whole-body systems and processes rely on it for their functioning. But when you go on a low-carb diet plan, it forces your body to shift towards ketosis for the energy source. Ketosis is a metabolic process that forms ketones (a byproduct of fat) for energy purposes. Then your body starts to burn fat which results in weight loss and maintained blood sugar levels.
This concept develops from an ancient belief that our ancestors used to eat only meat and fish and animal-based products. That’s the reason why they were more active and way healthier as compared to the modern peoples. People put the whole blame on the high-carb diet pattern.
In keto-diet, the carb intake is still enough. However, in this carb-restrictive diet, the carb intake should be zero or near to it. There are no specific instructions about serving size or portions and how often you can eat snacks. The experts say that eat whenever you feel like it.
When we follow a low-carb ketogenic diet, [2] it takes us some time to get adapt to it. While in a carnivore, the situation is a little different. Our bodies are more comfortable with high-protein rather than high-fat content. So, it gets comfortable with this plan which makes the whole scenario more relaxing for you.
Carnivore Diet Review
The public and health expert’s reviews about this human diet plan are pretty mixed-up. Some people like it and some do not. The experts say that it is not a very healthy option as it restricts the intake of crucial nutrients. [3] Our body has a balanced environment which can get disturbed by it.
However, if you want to lose weight or to maintain your blood sugar levels. Then this type of diet can be pretty beneficial. As different studies have shown positive results related to weight loss and other concerns.
The thing to remember is that you can follow this all-animal diet plan for a certain period. If you, do it on a long-term basis. Then it will cause negative effects.
Always consult with your doctor before starting the extreme diet. As most people find it pretty helpful for them.
What to eat on a Carnivore Diet?
This is one of the restrictive plans out there. It includes only animal meats and related by-products. The food items [4] that you can have on a carnivore diet are as follow;
Fish:
You can have any kind of fish you want on this diet. However, the ones with fatter nutrient content such as salmon are more preferable.
Meat:
Red meat and steaks are very common choices for the high-protein diet. You are not consuming enough carbs on this plan so it is important to fulfill your energy requirements with available nutrients. So, it is mostly recommended to use fatter cuts of meats in it.
Bone marrow is also allowed in this plan. The fat content of this delicious meat is very favorable.
Dairy products:
Dairy products like milk, cream, cheese, butter, and yogurt are not usually restricted in this carb elimination diet plan. Because they are technically animal produces. However, people limit their intakes. Because these sugary foods contain a higher content of sugars which are not that much recommended in any diet plan.
So, you can consume dairy on an all-meat diet but in very small portions.
Eggs:
Whole eggs are very crucial for this.
Condiments and Spices:
Salt and pepper is only the friendly option right here. The condiments which are sugar-free and organic are very preferable but in a limited portion. You can also add honey and low-carb seasonings for taste. The sauces such as horseradish, BBO sauce, salsa, ketchup, etc. are not included.
To emphasis the flavor of the meat, you can use little butter with various herbs like rosemary, thyme, bay leaf.
Fatty Products:
Fatty meat products such as tallow, butter, lard is very much a yes for this one.
What not to eat on a Carnivore Diet?
The entire foods except meat and meat products are excluded.
- These foods include:
- Grains such as cereals, rice, quinoa, etc.
- Fruits and vegetables
- Legumes, lentils, and beans
- Nuts and seeds and also nut-based products.
- Flour food items such as bread, pasta, noodles, etc.
- Refined and processed food
- Bakery items and fast-foods
- Sugary drinks
Snack Options
Snack is a more important thing for us than our meals. Being in this situation does not mean that you cannot have the perks of eating snacks. But the only rule that implements here is that the snacks should be friendly towards this plant-free diet. Some of the snacks are as follow:
- Meat or bone broth
- Boiled eggs
- Bacon chips
- Meat jerkies
- Salami or tuna rolls
- A small portion of curd
- Seafood with shaved parmesan
- Slice of hard cheese
1 Day Sample of Carnivore Diet
Breakfast: Scrambled egg with little butter or boiled (it is your choice) and bacon sticks
Snack 1: A glass of bone broth or prawn parmesan chips
Lunch: A turkey burger (the bun should be made of low-carb flour), beef jerky, and tuna rolls
Snack 2: A small portion of yogurt or a half cup of low-sugar milk
Dinner: Lamb chops, beef liver, or scallops
Drinks: Water and broth
This is an example of a 1-day meal plan that you will consume on an all-meat diet. It gives you an idea about how your diet plan will look-a-like. The meat-lovers admire this diet very much. However, this diet is not suitable for the vegetarian community.
One thing to remember trying to make it a little versatile. Some people just stick to one meat like chicken for the whole, but if you do that you will get easily bored of it and also you will feel irritated which is not good for your health. So, add different options of meat like red meat, seafood, beef, bacon, etc.
Dr. Saladino Carnivore Diet
Paul Saladino is a trained physician and a very big name in the carnivore diet world. He is one of the foremost experts on this diet plan. He has also written around the carnivore diet which is known as “The carnivore code”. He practiced this diet before recommending it. The carnivore diet is very well approved by Doctor Paul. He thinks that this diet works wonders and is beneficial to do. [5]
The plan he followed is pretty much the same as the standard plan.
Health Benefits of Carnivore Diet
This offers a lot of health benefits for the human body. The major privileges of this zero-carb diet are as follow:
Improved Mental Health
This zero-carb diet can result in better mental health. It excludes the intake of unhealthy junk food and high-sugar products which can disturb your mood a lot. It also provides healthy vitamins and minerals such as zinc, iron, vitamin B6, vitamin B12 and DHA which results in better mental health. Your mood will be more positive and good. You will also feel energized which will not let you feel lazy or irritated.
Aids in Weight Loss
This diet plan maintains your insulin levels which result in weight loss. Also, you reduced the intake of processed and junk food that ultimately helps you with a healthier body.
Cleared Skin
There is a very famous saying that you are what you eat? This zero-carb diet plan also helps with clearer skin. It is due to the nutrients supplied by the carnivore diet such as vitamin A if you consume beef liver, DHA, zinc, Vitamin B, and E
These nutrients make your skin healthier and cleaner as you cut off all the junked and unhealthy food out of your diet.
Simpler Diet Plan
It is one of the best privileges about this zero-carb diet that how simple it is. As we often say that simplicity is the best. It implements here also. You do not need to think like for a month in preparing the diet plan. There is no need for calorie counting or specific portions. You do not have to put extra effort or time into making your dishes more tasteful.
Also, when you go to a restaurant you will be able to place an order. Rather than sitting in a corner while others enjoy a delicious meal.
Drawback
The drawback of this carnivorous diet plan is that it is high in cholesterol and sodium. So, it is not suitable for people with high cholesterol levels or high blood pressure problems.
Conclusion
The strict carnivore diet is a restrictive plan with only animal-based products. It is a very simple and compact diet pattern. The people recommend doing this diet for a shorter period. It is more beneficial in this way. You will not get bored of this diet easily as there are so many various meat choices out there. More overly, it is not only a fun and challenging diet plan but it provides you with a lot of health benefits.
