The carnivore diet is making waves in the weight loss world. The diet, which consists entirely of animal products, has gained a significant following online for its promise of rapid weight loss and other claims health benefitslike reduced inflammation, improved gut health, and improved mental clarity. But does the carnivore diet live up to its promise? To find out, we spoke to registered dietitians who weigh in on this growing eating pattern.
As with any diet trend, it’s important to look past the hype and examine the facts. The carnivore diet is appealing because of its simple approach to eating. This diet eliminates the need to count calories, plan meals, or worry about macronutrient ratios. You simply eat exclusively meat, fish, and animal products. However, the simplicity of the carnivore diet also raises questions about its nutritional adequacy, health benefits, and long-term sustainability.
Although proponents of the carnivore diet report anecdotal weight loss results, medical experts and nutritionists advise caution when it comes to this dietary trend. Any diet that excludes plant-based foods should be closely scrutinized due to potential nutrient deficiencies, including fiber, vitamins, minerals, and antioxidants that are essential for overall health. high consumption of saturated fats and cholesterol from animal products can pose risks to heart health and other chronic diseases.
Now let’s find out what foods you can eat on the carnivore diet, its potential benefits and drawbacks, and whether or not it can help you lose weight.
What is the carnivore diet and how does it work?
The carnivore diet is a highly restrictive diet in which you eat exclusively animal foods, including meat, fish, eggs, and small amounts of dairy. The idea behind this diet is that eliminating all plant foods reduces inflammation, improves digestion, and promotes overall health. Proponents of the carnivore diet believe it can lead to weight loss and other health benefits by focusing on nutrient-dense animal products and avoiding potential irritants found in plants.
Destini Moody, Registered Dietitian, Mental Health and Diabetes DoctorRegistered Dietitian and Sports Dietitian at Garage Gym Reviews, tells ETNT“The rationale for the carnivore diet is that we are supposed to eat like our ancestors, who did not have access to the modern agriculture that we have today, meaning they did not have access to carbohydrate-rich, mostly plant-based foods. So, it is believed that our ancestors ate exclusively meat and fish and were healthier than today’s standard American diet, which is full of processed foods and carbohydrates.”
What foods can you eat on the carnivore diet?
The main foods you can eat on a carnivore diet include a variety of meats such as beef, pork, lamb, and poultry, as well as fish and seafood. Eggs are a staple; some people include limited dairy products such as butter, cheese, and cream. Organ meats such as liver and heart are also acceptable for their high nutrient content.
Moody tells us: “Some of the most ardent carnivores insist on drinking raw milk that has not been pasteurized, because the food-safe process was not available to our ancestors.”
Is the carnivore diet safe?
Some experts say that the carnivore diet can lead to nutritional deficiencies due to the lack of plant-based foods, which provide essential vitamins and minerals. Additionally, high intakes of saturated fats and cholesterol could put your heart health at risk. However, some people report anecdotal cases improvements in some autoimmune diseases and weight loss after adopting the carnivore diet.
“One of the potential benefits of the carnivore diet is that it eliminates all carbohydrates, grains and other items that might cause food sensitivities or overeating,” he explains. Gianna Masi, CPT, RDNcertified personal trainer and registered dietitian at Barbend. “Additionally, consuming a high-protein diet like the carnivore diet is important for health, muscle, and longevity. Potential risks of the carnivore diet include overconsumption of saturated fats and increased LDL cholesterol levels.”
Does the carnivore diet help you lose weight?
The carnivore diet is high in protein and fat, which research Carnivore diets are more satiating, meaning they fill you up faster and you’re less likely to overeat calories. However, the long-term sustainability and health effects of the carnivore diet haven’t been well studied, and some people may find it difficult to maintain this eating pattern long-term due to its restrictive nature.
Ultimately, the best approach to healthy weight loss is to eat a balanced, whole-food diet, while maintaining a slight calorie deficit and exercising regularly.
“Any diet or lifestyle change that helps a person achieve a calorie deficit will contribute to weight loss,” Masi says. “While the carnivore diet can be effective for weight loss in general, as a dietitian, I do not recommend this diet due to the lack of fiber and diversity of other food sources that promote good overall health.”
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