Diets come in different forms and sizes, and the carnivore diet is one of the most popular. Although it may claim to have helped you drop a few pounds (perhaps acquired under quarantine? ), you may worry whether eating just meat is safe. What sets the carnivore diet different from other carb-restricting diets like the ketogenic (keto) diet?
Kate Patton, MEd, RD, CSSD, LD, a dietitian, discusses what the carnivore diet is and if it's possible to consume too much meat.
What is a carnivore's diet like?
If you love meat enough to eat it for every meal, the carnivore diet may seem like the perfect solution (hello, Ron Swanson). This diet plan requires you to consume meat or animal products at each meal. Unlike the keto diet, which restricts carbohydrates to a set quantity per day, the carnivore diet strives for a daily carb intake of zero. You only consume meat, fish, eggs, and a few other animal products; you avoid all other food categories, including vegetables, fruits, grains, legumes, nuts, and seeds.
Weight reduction, better mood, and blood sugar management are all benefits of the carnivorous diet. It was developed on the premise that high-carbohydrate diets are the root of all chronic diseases. However, consuming just animal protein and no carbohydrates has its downsides.
Carbs have a terrible reputation. When you digest carbohydrates, your body converts them to glucose, which you may utilise for energy. However, if you don't exercise on a regular basis to burn those carbohydrates, they'll swiftly convert to fat. As a result, eating too many carbohydrates may swiftly lead to weight gain.
"Carbohydrates are your body's primary energy source — they're what it's used to," Patton explains. "However, if you don't consume carbohydrates, your next option is to burn fat." And it comes from either eating fat or burning fat on your own body." She claims that if you're off carbohydrates, you'll feel better since your blood sugar won't bounce as much, and eating meat isn't as inflammatory. However, she cautions that too much animal fat may also induce inflammation.
The lack of carbohydrates, according to Patton, is what causes the weight loss linked with the carnivorous diet, while carbohydrates are your body's preferred energy source. A meat-only diet may also have major negative consequences.
Not all carbs are equal (or bad)
Carbohydrates, in their most basic form, supply energy to your body. There are also many healthy carbs that are high in fibre, vitamins, and minerals. The best carbohydrates are those that are as near to their natural state as possible – unprocessed and unrefined. Consider the following:
- Apples, pineapple, and strawberries are examples of fruits.
- Carrots, sweet potatoes, and beets are examples of vegetables.
- Quinoa and whole wheat bread are examples of entire grains.
Simple carbohydrates should be avoided, such as sweets, sugary candies, cakes, and pies. These are often high in preservatives, white sugar, and flour, and are known to cause inflammation and weight gain, particularly around the midsection. These carbohydrates have also been linked to a number of negative health issues, including Type 2 diabetes (and hence blood sugar fluctuations), obesity, and high blood pressure. Of course, if you eliminate them from your diet, you'll feel better, with fewer weight and glucose swings. However, you don't have to eliminate all carbohydrates from your diet to get the health advantages. In fact, you may do serious harm to your body by doing so.
What are the dangers of following a carnivorous diet?
At its foundation, the carnivore diet is quite limiting. And there are sure to be repercussions when you eliminate whole food groupings from your diet.
"The carnivorous diet is very poor in fibre, resulting in a lot of constipation," Patton explains. And the dangers grow much more severe than not being able to defecate.
"You should certainly not undertake this diet if you have a pre-existing chronic illness, such as high blood pressure, high cholesterol, any history of stroke or other cardiovascular disorders," Patton warns emphatically. "Even if you have digestive problems, this diet might aggravate them because of the high protein and fat content, which takes longer to digest."
The carnivore diet has a lot of saturated fats, which may raise your LDL (bad cholesterol) and put you at risk for heart disease. Furthermore, many types of processed meats, such as bacon and some lunch meats, are high in sodium and have been linked to certain cancers. A high-sodium diet may also lead to renal issues and high blood pressure.
Is a carnivore diet something you should think about?
When it comes to this topic, Patton doesn't mince words.
"No, in my view."
This diet isn't for you if you believe in everything in moderation. The best diet is one that is well-balanced and contains a wide variety of foods from various food groups.
"It's all about striking a balance between what's right for you and what's not."
