What to do instead of the carnivore diet

The carnivore diet has taken off on TikTok and many influencers are reaping the benefits of chomping on sticks of butter and frying steak for breakfast, lunch and dinner. While the idea of ​​a glistening butter-coated steak with a side of eggs for breakfast may appeal to some, health experts are concerned about what is acceptable for eating like a carnivore.

ICYMI, the carnivore diet is a low-carb, high-protein, high-fat eating approach that emphasizes animal-based foods such as meat, poultry, seafood, eggs, organ meats, dairy products, and fats animals such as lard. Meanwhile, fruits, veggies, legumes, whole grains, nuts, seeds, and sweeteners are all on the no-go list. The result is a diet that contains very little carbohydrates or fiber.

Why do people eat this way, you ask? Supporters claim it helps you lose weight, improves brain fog, increases energy levels, and more. Although there are no studies on the carnivore diet, similar diets, such as the keto diet, are effective for short-term weight loss and blood glucose control. Here’s why the carnivore diet raises eyebrows among health professionals and what to do instead.

4 Reasons Experts Don’t Recommend the Carnivore Diet

While some carnivore enthusiasts will tell you that they’ve never felt better or managed to lose weight, some issues with the carnivore diet make it unpopular with health experts. From a scientific point of view, a carnivore diet can lead to chronic diseases – although its effects have not been studied.

This has left health experts scratching their heads over this viral TikTok trend and worrying about the long-term health effects of going carnivorous. Here are some of the possible dangers of a carnivore diet.

It is high in fat

The carnivore diet is naturally rich in saturated fat. Eating a high-fat diet is associated with elevated cholesterol and heart disease. Although the carnivore diet has not been formally studied, the ketogenic diet has many similarities and has been shown to raise total and LDL (bad) cholesterol.

It encourages eating a lot of red meat

High red meat consumption is a hallmark of the carnivore diet and comes with a laundry list of health problems. People who eat a lot of red meat are at greater risk of various types of cancer, heart disease, diabetes, fatty liver disease, and a lower life expectancy.

It is really lacking in fiber

Experts are also concerned about the lack of fiber in this carnivore’s diet. Eating rich in fiber offers health benefits such as cholesterol control, laxation, and protection against colorectal cancer, and ditching fiber means eliminating these benefits. Fiber also nourishes the microbiome and supports everything from digestion to mental health and immunity.

It is low in certain nutrients, such as antioxidants

Finally, the carnivore diet also lacks antioxidants and polyphenols. These compounds are found in fruits, vegetables, and other plant-based foods. But, these foods are prohibited after a carnivore eating plan. Antioxidant and polyphenolic compounds help clear free radical damage and fight inflammation, and a growing body of evidence suggests they can help offset the effects of aging.

So What Should You Try Instead?

Simply put: Do not follow the carnivore diet. It’s a very restrictive, extremely unbalanced way of eating that experts don’t recommend. That said, if you’re keen to try it for the purported benefits, we recommend trying a fairer, moderate version (for a short period of time). Here are some things you can focus on:

• Emphasis on lean proteins: Choose poultry, fatty fish like salmon and trout, shrimp, and lean ground turkey to keep your saturated fat (and cholesterol) intake within reason. Limit fatty proteins such as bacon, pork belly, processed meats, and duck.
• Incorporating fiber-rich plants: Focus on adding fiber-rich plant-based foods, such as fruit, vegetables and whole grains. Leafy greens, berries, apples, pears, broccoli, nuts, seeds, cauliflower, and avocado are rich in fiber and provide nutrients to support general health.
• Limit red meat: Eat red meat once or twice a week instead of every day and choose leaner cuts such as beef tenderloin, sirloin, and filet. Grass-fed products tend to be leaner and have a more favorable fat composition than their grain-fed counterparts.
• Swap animal fats for high-quality plant-based options: Animal fats tend to be very high in saturated fat and are thought to be responsible for some of the negative health effects associated with red meat. To increase the proportion of heart-healthy fats in your diet, swap butter and other animal fats for extra-virgin olive oil, avocado oil, nuts, nut butters, and avocado.

Carnivore-Ish One-Day Meal Plan

Here’s a meal plan with snack ideas for healthier carnivore eating.

Other Lifestyle Factors to Consider

There are several other factors to consider besides diet if you want to make lifestyle changes. These include:

• Hydrating your body: One issue with low carb eating (or even lower carb eating) is water loss. As you lose carbon stores and insulin levels decrease, you may lose water. This is sometimes called the “whoosh effect”. Drinking adequate fluids and eating high-water fruits and vegetables such as cucumbers, strawberries, and spinach can help offset the whoosh effect and prevent dehydration.
• Prioritize sleep and stress management: Adequate sleep and stress management are important. These unexpected factors are essential to losing weight and keeping it off. Both are extremely important as your body gets used to using fat and protein as fuel sources.
• Exercise regularly: Exercise, especially strength training, is important for maintaining muscle while losing weight. Loss of muscle can impair functional capacity and lead to weakness as we age, among other things. Regular, moderate-intensity aerobic exercise such as walking, jogging, and cycling is key to keeping your heart in optimal condition.

Most health experts recommend against the carnivore diet because it lacks fiber and phytonutrients. Although it has not been formally studied, evidence suggests that it may be harmful to health, especially in the long term.

If you’re interested in trying this TikTok-famous eating approach, take steps to make it a little healthier. Try incorporating plant foods, toning down your red meat consumption, focusing on lean proteins, and cooking with heart-healthy fats.