The Carnivore Diet: What You Need to Know

by Bette · December 1, 2023

The carnivore diet has been gaining popularity in recent years. Also sometimes called an all-meat or zero-carb diet, it focuses solely on animal products while eliminating all plant foods. For some, cutting out carbohydrates has led to improved health and alleviated symptoms like digestive issues, fatigue, mood changes, and more. However, there are also potential drawbacks to consider.

Proposed Benefits of The Carnivore Diet

– Improved blood sugar control and reduced insulin resistance. Without grains and sugars, blood sugar levels may stabilize. Some follow the diet to manage diabetes, PCOS, or stop reliance on medications.

– Weight loss. Eliminating calorie-dense carbs makes it easier to maintain a calorie deficit for weight loss. Red meat is high in protein which is very satiating.

– Digestive and gut health. Removing fiber-rich plants helps those with gut issues like IBS or constipation. Proponents believe the meat-only approach heals a “leaky gut.”

– Increased energy levels. Without fluctuations from carbs, energy remain consistent through the day rather than highs and lows. The high fat content provides sustained fuel.

Potential Downsides of The Carnivore Diet

– Nutritional deficiencies. Limiting food groups means carefully planning is needed to get vitamins, minerals, and antioxidants from nutritious animal products. Supplements may be required long-term.

– Bone health concerns. Calcium and vitamin K2 are important for bones but more abundant in plant than animal foods. Bone loss could occur without sufficient intake.

– Heart disease risk factors. A diet high in red and processed meat increases risk factors for heart disease including saturated fat and cholesterol levels. More research is still needed.

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– Sustainability issues. A mass shift to this diet could put strain on environmental and agricultural resources. Production of meat for all meals has a large land and water footprint.

Common Carnivore Diet Foods

– Red meat – beef, lamb, pork, organs like liver

– Poultry – chicken, turkey

– Seafood – fish, shellfish

– Eggs

– Butter, ghee, lard for cooking

– Optional foods include cheese, heavy cream

While more research is still needed, the carnivore diet shows potential for some individuals. As with any restrictive approach, those considering should discuss risks and benefits with their doctor or dietitian before making long-term changes. Let me know if you need any other details!

1-week meal plan for the Carnivore Diet:

Day 1:

Breakfast: Ribeye steak with eggs cooked in butter.
Lunch: Grilled chicken thighs with a side of bacon.
Dinner: Salmon fillet cooked in ghee with a side of shrimp.
Snack: Beef jerky.

Day 2:

Breakfast: Ground beef cooked in tallow with scrambled eggs.
Lunch: Pork chops with a side of sausages.
Dinner: Lamb chops with grilled shrimp.
Snack: Beef liver pate.

Day 3:

Breakfast: Bacon with fried eggs.
Lunch: Grilled steak with a side of oysters.
Dinner: Roast beef with bone marrow.
Snack: Beef sticks.

Day 4:

Breakfast: Chicken thighs cooked in duck fat.
Lunch: Ground beef cooked in lard with a side of bacon.
Dinner: T-bone steak with grilled shrimp.
Snack: Beef bone broth.

Day 5:

Breakfast: Pork belly with fried eggs.
Lunch: Grilled chicken wings with a side of sausages.
Dinner: Salmon fillet cooked in butter with a side of lobster.
Snack: Beef liver jerky.