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by Health By Principle

The Ultimate Guide to the Carnivore Diet: Benefits, Tips, and Recipes for Meat Lovers


by Rachel Welch

In the world of constantly changing dietary trends, it can seem overwhelming as to which diet to go with and why. Many dietary programs and options feature certain food groups over others and come with a fair share of necessary lifestyle changes. One such diet in the spotlight is the carnivore diet. The carnivore diet is an eating pattern that has recently gained substantial attention and traction among individuals pursuing diverse health and wellness goals.

The carnivore diet, often called a zero-carb or all-meat diet, primarily consists of animal products, focusing exclusively on meat, fish, and animal-derived fats.

Proponents of this dietary approach assert its potential benefits, such as improved metabolic health, increased energy levels, and even weight loss. The underlying principle revolves around the evolutionary adaptation of the human digestive system to a diet rich in animal protein and fats.

The trendiness of the carnivore diet can be attributed to its apparent simplicity and the anecdotal success stories shared across various media platforms. However, before embarking on this dietary journey, it is imperative to approach it with caution and a nuanced understanding of its potential implications. The scientific literature on the long-term effects of sustained carnivore diets is still evolving. As such, it is crucial for individuals considering this approach to be well-informed about the potential risks and benefits. So, is the carnivore diet the solution you’ve been looking for? Or is it a dietary change that will work for you? Let’s explore.

Carnivorous Eating 101

Embracing a carnivorous lifestyle involves indulging in a feast of meat, fish, and animal fats while bidding farewell to plant-based fare. The menu of a carnivore diet reads like a carnivore's delight (and a vegetarian or vegan nightmare). Staples include various cuts of beef, lamb, pork, poultry, and fatty fish. Think, for instance, the foods one might have gathered as a hunter back in prehistoric times.

To satiate the palate and ensure a diverse nutrient intake, proponents often encourage incorporating organ meats like liver, which are rich in essential vitamins and minerals. Dairy, particularly high-fat options such as butter and certain cheeses, may also find a place on the carnivore's plate.

What's intentionally absent are carbohydrates, fruits, vegetables, and grains—the mainstay of conventional diets. The carnivorous approach advocates for the exclusion of these items, attributing its benefits to the body's ability to thrive on a high-protein, low-carbohydrate regimen. When navigating the aisles for carnivore-friendly fare, focus on the highest quality, preferably opting for grass-fed and pasture-raised animal products. Prioritize fresh, unprocessed cuts of meat, avoiding added sugars, preservatives, and other additives.

In this culinary adventure, mindfulness is key. Listen to your body's signals and adjust your protein and fat intake accordingly. As with any lifestyle change, consultation with healthcare professionals is prudent, especially for those with pre-existing health conditions. To start a carnivorous journey, here are some foods to include and foods to avoid.

Foods to Include on a Carnivore Diet:
  1. Red Meat: Beef, including various cuts like sirloin, ribeye, and ground beef.
  2. Poultry: Chicken, turkey, duck, and other fowl.
  3. Pork: Pork chops, bacon, sausage (without added sugars or fillers).
  4. Fish: Fatty fish such as salmon, mackerel, and sardines.
  5. Organ Meats: Liver, kidney, heart, and other nutrient-dense organ meats.
  6. Eggs: A versatile source of protein and healthy fats.
  7. Dairy: High-fat dairy options like butter, heavy cream, and certain cheeses.
  8. Fats: Animal fats such as tallow, lard, and chicken fat.
  9. Bone Broth: A nourishing beverage rich in collagen and minerals.
  10. Salt and Seasonings: To enhance flavor and meet sodium needs.
Foods to Avoid on a Carnivore diet:
  1. Carbohydrates: Grains, cereals, rice, pasta, and other carb-heavy foods.
  2. Fruits and Vegetables: All fruits and most vegetables, as they contain carbohydrates.
  3. Legumes: Beans, lentils, and peas are high in carbohydrates.
  4. Processed Foods: Avoid processed meats with additives, fillers, and sugars.
  5. Sugars: Steer clear of added sugars, sweets, and sugary beverages.
  6. High-Carb Dairy: Milk and most yogurts as they contain lactose (a sugar).
  7. Processed Oils: Vegetable and seed oils high in omega-6 fatty acids.
  8. Alcohol: Most alcoholic beverages contain carbohydrates.
  9. Artificial Additives: Preservatives, colorings, and other artificial additives.
  10. High-Carb Condiments: Ketchup, barbecue sauce, and other sugary condiments.

    To learn more about how these foods affect migraine symptoms, check out this cutting-edge interview with Dr. Angela Stanton.
Special Considerations When Shopping:
  1. Quality Matters: Opt for grass-fed and pasture-raised meats when possible.
  2. Fresh is Best: Choose fresh, unprocessed cuts over processed alternatives.
  3. Check Labels: Ensure processed meats don't contain sugars or unwanted additives.
  4. Mindful Seasoning: Use herbs, spices, and salt for flavor without added carbs.
  5. Variety in Organ Meats: Incorporate a variety of organ meats for diverse nutrient intake.
  6. Hydration: While water is the mainstay, some include bone broth for variety.
  7. Supplements: Consider supplementation for nutrients not obtained through the diet.


Potential Health Benefits of the Carnivore Diet


Weight Management and Fat Loss:

Research still has a way to go for definitive answers on the health benefits of a carnivore diet, but it has presented some intriguing possibilities. One of the touted benefits of a carnivore diet is its potential to aid in weight management and fat loss. The diet's emphasis on high-quality proteins and fats may contribute to increased satiety, potentially leading to a natural reduction in overall calorie intake. Additionally, the metabolic effects of a low-carbohydrate, high-fat diet may enhance the body's ability to burn stored fat for energy. This is most impactful when paired with exercise that targets muscle mass development.

Improved Blood Sugar Control:

Some proponents argue that a carnivore diet devoid of carbohydrates can positively impact blood sugar control. The theory is that by eliminating sources of rapidly digestible sugars and refined carbohydrates, the diet may help stabilize blood glucose levels, potentially benefiting individuals with insulin resistance or type 2 diabetes. One study (while it has a potential conflict of interest and requires further replicated studies) found that an extremely low-carb diet may benefit blood sugar maintenance in patients with diagnosed diabetes.

Reduced Inflammation:

Certain components of plant-based foods, such as lectins and other anti-nutrients, have been associated with inflammation. Lectins are found in peanuts, beans, grains, and other plant-based foods. Researchers examined patients with diagnosed rheumatoid arthritis and found that eliminating dietary lectins reduced disease symptoms and anti-inflammatory benefits. Advocates of the carnivore diet argue that by eliminating these potentially inflammatory compounds, individuals may experience reduced inflammation linked to various chronic diseases.

Enhanced Mental Clarity and Energy:

Some individuals report improved mental clarity and sustained energy levels on a carnivore diet. The diet's high fat content may contribute to ketosis, a metabolic state where the body uses ketones, derived from fat breakdown, as a primary energy source. Ketones are believed to provide a steady and efficient fuel source for the brain, and a study from 2016 confirmed this probability. By studying the effects of a ketogenic diet on rats, they observed a notable increase in energy, improved physical performance, and seemingly improved cognitive function. While this study has not yet been replicated with human participants, it proposes some low-carb food for thought.


Potential Health Risks of Carnivore Diet

While proponents of the carnivore diet highlight potential benefits, it's crucial to consider the possible negative health effects associated with this dietary approach.

Nutrient Deficiencies:

A primary concern with a purely carnivore diet is the risk of nutrient deficiencies. Individuals may miss out on essential vitamins, minerals, and fiber crucial for overall health by excluding plant-based foods. Key nutrients like vitamin C, potassium, and various phytonutrients found in fruits and vegetables play vital roles in supporting immune function, maintaining cardiovascular health, and providing antioxidant protection.

Increased Risk of Chronic Diseases:

Some studies suggest that long-term adherence to a diet predominantly composed of red and processed meats may be associated with an increased risk of certain chronic diseases, including cardiovascular disease and certain types of cancer. The high intake of saturated fats and the potential presence of harmful compounds formed during cooking processes may contribute to these health risks. This ties into the importance of knowing where your meat comes from. By opting for sustainable, safely-raised meat sources, you can avoid some hazards that may otherwise come with a carnivore diet.

Potential Impact on Kidney Health:

The high protein content of a carnivore diet may pose concerns for individuals with pre-existing kidney conditions. Excessive protein intake has been shown to increase the kidneys' workload and potentially exacerbate kidney function issues in susceptible individuals.

In addition to these potential health concerns, speaking with your healthcare provider before making drastic dietary changes is always recommended. As always, health is variable for each of us, so make sure you understand the specific pros and cons for you and your health needs!


Other things to consider:

In our society, it is common for carnivorous dishes to come served with extra sides of sugars, processed ingredients, high-sodium sauces, and more. While barbeque sauce, salty brine, and sweet marinades may be delicious, they can do more harm than good in the long run. When considering whether or not to explore this diet, consider how it will fit into your daily life and ensure you can do it healthily and advantageously.

While the carnivore diet has captivated the curiosity of many, its adoption necessitates a comprehensive understanding of individual health needs, potential risks, and careful planning to ensure nutritional adequacy. As with any dietary regimen, personalized guidance and a balanced, evidence-based approach are paramount to optimizing health and well-being.

The potential benefits of a carnivore diet are intriguing. However, it's crucial to acknowledge that the long-term health effects of a purely carnivore diet are still an area of active research. Various limitations come with these studies, and further research is needed to confirm the benefits. Additionally, individual responses to dietary changes can vary. Moreover, as with any significant nutritional shift, consulting with healthcare professionals and monitoring your health markers are essential to ensuring the diet aligns with your health goals and requirements.


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