This article investigates the carnivore diet, first examining its benefits and harms, and then the experience of life with such a diet. The carnivore diet is a controversial nutritional approach that focuses solely on animal-based foods, eliminating all plant products. In the diet’s defense, its followers claim it brings about a number of positive effects to the body, like shedding extra pounds, relieving the body from swelling caused by some diseases, and sharpening the mind. On the contrary, medical professionals and critics, however, point out that the diet is dangerously lacking in certain necessary components and warn that it may cause various health problems in the future. A carnivore diet is a single-meat product regimen, including only meat, fish, eggs, and some animal-derived dairy.
What Is the Carnivore Diet?
The carnivore diet can be better understood as an exclusive single-meat product regimen, which comprises only meat, fish, eggs, and a few animal-derived products made of milk. It eliminates all fruits, vegetables, grains, and any plant-based foods, thus essentially being an extreme version of very low-carb diets like keto or Atkins. The rationale behind it is very straightforward: by giving the body only animal-based foods, the body is said to be more “efficient” because it uses fat for energy and gets rid of the health problems that are claimed by the diet promoters.
On the other hand, those followers claim that the diet makes the body work efficiently and that the diet can cure the mentioned diseases of the body and mind. The carnivore diet contains an excessive amount of protein and fat, significantly limits the amount of carbohydrates, and completely leaves out fiber. Some of the adherents to this diet also attribute the improvements of their skin conditions, alleviating pains, and having blood sugar that is at a stable level to meat-only regimens.
Potential Benefits of the Carnivore Diet
The evidence behind the carnivore diet is very sparse, and the few studies that have been done mostly point out only a few tentative positives of this method of eating. Many people experience weight loss, likely due to increased satiety from high protein and fat intake, which can reduce overall calorie consumption. One of the by-products of protein is an increased metabolic rate; besides, protein helps to maintain muscle during fat loss, a feature that is favored by most people.
Moreover, by cutting butter, sugar, and refined breads—three of the main calorie contributors in a typical Western diet—blood pressure, blood glucose, and cholesterol can improve in the short term, thus lessening the risk for cardiovascular diseases. Furthermore, the digestive system may benefit from this elimination diet, for, as some people report, their symptoms of bloating, flatulence, and indigestion may also vanish in this stage.
This diet, thus, may be particularly beneficial to individuals with diabetes or metabolic syndrome, who can greatly benefit from reduced carbohydrate intake. On top of that, the removal of plant-based toxins and allergens might be the reason behind people’s reporting of a relief in their arthritis, chronic pain, or skin ailments. However, it should be noted that these advantages are mostly attributed to the very first stage of the diet, and the effects of a long-term diet remain to be discovered.
Health Risks and Concerns
The carnivore diet, even if it is beneficial for a very short period of time, still carries quite a number of health risks and concerns to be associated with it. These risks have been recognized by physicians. Among the diet’s problems is its role in the elevated intake of saturated fat and cholesterol, causing heart-related problems. In fact, the diet is loaded with saturated fats that have the potential to raise LDL cholesterol, which means that the risk of heart disease, stroke, and other related ailments will be increasing with the passage of time.
What I really find very disturbing is the fact that the diet does not contain any kind of fiber, which by all means is an absolute must for a nice and healthy digestive system. Fiber is extremely important because it supports regular bowel movements, brings down cholesterol levels, keeps blood sugar levels in check, and serves as a home for friendly bacteria in the gut. When one is deficient in dietary fiber, constipation and other types of digestive issues will occur. Besides that, the microbiome disruption caused by eating only animal products may also adversely affect the immune system and the general health of a person.
On the other hand, the excessive intake of animal protein may result in the development of kidney diseases that are caused by the kidneys being overworked, especially in those who already have kidney problems, hence, making them more susceptible to the formation of kidney stones and reduced kidney function. What is more, there is a strong link between the consumption of red and processed meats and the increased risk of colorectal cancer, a theory that has been supported by many studies, and it is possible that the link extends to other types of cancers as well.
Because this diet is extremely limiting in terms of food choices, experts caution not only about the challenges of sticking to it for a long period of time but also about the lack of nutrients in it. Getting rid of whole food groups from the diet means that one is at risk of being deficient in a number of vitamins and minerals, with vitamin C, fiber, antioxidants, and plant-based phytonutrients being the most notable ones, as they are the main preventers of chronic diseases and overall balanced health promoters.
Lifestyle and Practical Considerations
It is necessary to make a complete lifestyle change if one decides to follow a carnivorous eating pattern. Most food purchases will simply turn into buying only animal-derived products such as beef, chicken, pork, fish, and eggs. Some variations of the carnivorous diet allow a small amount of low-lactose dairy products, but in general, the variety of food is decreased to a great extent. The way the food is prepared may be different or not, but the main methods used are grilling, frying, or roasting of meats.
Socializing and dining out might get difficult due to the strictness of the diet. Vegetables, grains, and sauces are the main ingredients of most social meals, and these products are forbidden in carnivore diet meals. This may lead to social isolation feelings and also create the problem of diet adherence during events and traveling.
If you want to continue on the diet for a long time, you will need to keep an eye on different health indicators like cholesterol, kidney function, and nutrient status with the guidance of a doctor.
Most dietitians advise gradually switching to less extreme low-carb diets that still permit some plant consumption as a way to reach balance and sustainability.
Should You Try the Carnivore Diet?
Trying the carnivore diet should be a last resort and only done after evaluating thoroughly the pros and cons of the diet and getting a medical expert’s advice. Even though some positive changes might happen in the short term as far as weight and some metabolic markers are concerned, the diet’s fundamental nature and the dangers that go along with it imply that it is not suitable for everyone and not safe either.
Most of the time, long-term health can be better safeguarded by eating a nutritious and balanced diet made up of a great variety of natural foods such as vegetables, fruits, grains, lean proteins, and good fats. The carnivore diet is still a subject of debate and research, which suggests that nutrition has to be customized to each individual’s health needs and medical conditions.
To wrap up, the carnivorous diet is a fascinating but radical dietary strategy that, at least temporarily, may bring some benefits to certain people but also entails a plethora of health risks in the long run. Being aware of its advantages, disadvantages, and the obstacles one may face in practice gives the necessary freedom for individuals to be in control of their nutritional decisions and overall wellness.
