by Well, if the keto diet was your jam, then you’re totally going to dig the carnivore diet. Keto diet in overdrive, the carnivore diet restricts everything keto does. However, what you can eat is limited to animal products only. This also, like the keto diet, follows a zero-carb approach to losing weight.
Health Shots caught up with dietician Garima Goyal, who gave us the lowdown on the carnivore diet. Here’s everything you can and can’t eat!
What is the carnivore diet?
The carnivore diet is a major form of low-carbohydrate, high-fat diet that focuses entirely on foods derived from animals. “This diet consists mainly of animal products, especially meat. Followers of this diet usually avoid all plant-based foods, including fruits, vegetables, grains and legumes. The idea is to eat animal products like meat, fish, eggs, and sometimes dairy exclusively. The rationale behind this diet is rooted in the belief that humans evolved as carnivores and that plant foods can contribute to health issues,” explains Goyal.
The carnivore diet is a very restrictive diet and may lack certain essential nutrients found in plant-based foods
What can you eat on the carnivore diet?
Low carb diets can be very restrictive in nature, but there are ways to make them interesting too. “In a carnivore diet, the focus is on eating animal products, and plant-based foods are strictly excluded,” says Goyal. Beef, pork, lamb, game meat, and other animal meats are staples. In poultry, chicken, turkey and other poultry are allowed. All types of fish and seafood in general are included. “Eggs are allowed, preferably from pastured or free range sources. Some versions of the carnivore diet allow high-fat dairy products like butter and cheese, while others exclude dairy,” explains Goyal.
what to avoid on the carnivore diet
Plant-based foods and fruits, vegetables, grains, legumes, nuts and seeds need to be avoided. Processed foods containing additives or artificial ingredients should be avoided. “Steer clear of all forms of sugar, including natural sweeteners like honey and maple syrup,” says Goyal.
an expert-approved carnivore diet meal plan
Breakfast
Scrambled eggs cooked in butter, bacon or sausage
Lunch
Grilled steak or beef patties, chicken thighs or wings
Choose Topics that interest you and let us customize your feed.
PERSONAL NOW
Snack
Beef or pork jerky rinds
Dinner
Baked salmon or other fatty fish, pork chops or ribs
drinks
Water (still or sparkling), Black coffee or tea (optional)
What are the benefits of the carnivore diet?
Some of the proponents of this claim have certain benefits, although it is important to note that the scientific evidence supporting these claims is limited and that the diet has potential risks, Goyal says. .
1. Possible weight loss
We know the effect a lack of protein has on our body weight. Well that’s not the issue with this diet at all. Also, the restrictive nature of a diet can lead to reduced calorie intake, which can lead to weight loss, at least in the short term.
2. Simplified eating pattern
For those who find it challenging to find food options or have sensitivities in certain food groups, the simplicity of the carnivore diet may make meal planning easier.
3. Increased protein intake
The natural diet is high in animal proteins, which are essential for muscle maintenance, repair, and various physiological functions.
4. Relief of digestive symptoms
Eliminating certain plant foods may provide relief for individuals with specific digestive issues, although this is highly individual.
What is the disadvantage of the carnivore diet?
The scientific basis of this diet is quite limited, and there are potential health risks associated with its severe restriction of plant-based foods.
1. Risk of nutritional deficiency
Exclusion of plant foods can lead to deficiencies in essential nutrients such as fiber, vitamins (such as vitamin C), minerals (such as potassium), and various phytonutrients that contribute to overall health.
2. Digestive health concerns
A lack of fiber from plant foods can affect digestive health, which can lead to issues such as constipation.
Also read: On a low carb diet? 5 side effects you must be ready for!
3. Cardiovascular health
A diet high in red and processed meats, as often seen in the carnivore diet, is associated with an increased intake of saturated fats, which may have a negative impact on cardiovascular health.
4. Diversity of microbiome
Plant-based foods contribute to a diverse gut microbiome, which is linked to various aspects of health. The long-term effects of a plant fiber-free diet on the microbiome are not well understood.
5. Potential health risks
There is a lack of long-term studies on the carnivore diet, and its effects on health, especially in terms of chronic diseases, are not well established.
