What is the Carnivore diet ? Is it more than Just weight Loss ?
The Carnivore Diet has grown in popularity over the last few years, for a range of reported health benefits. Lovers and promoters of the diet claim that an all-meat diet can result in weight loss, fewer digestive issues, better mental clarity, higher testosterone levels, reduced inflammation, and decreased insulin resistance. In addition to these benefits, the Carnivore Diet is easy-to-follow and access. So we put it to the test .
What is the Carnivore Diet?
This meat only diet is a restrictive regimen that limits food intake to meat, fish, and other animal foods such as eggs and some dairy products.
The Carnivore Diet stems from the assertion that our ancestors operated at peak performance and health through a diet of mostly meat ,fish and the standard American diet of simple carbs and sugar is to blame for today’s high rates of chronic disease and illness and weight gain.
The Carnivore Diet shares traits similar to the Keto Diet. Both diets focus on removing carbohydrates and sugar. The Carnivore Diet takes the target macronutrient mix of the Keto diet — moderate protein, high fat, and minimal to no carbohydrates — to the next level with increased levels of protein and fat, plus almost zero to no carbs. Through the avoidance of all carbs and using fat for fuel, both diets attempt to put the body in ketosis. Which is easier said then done.
To date, there has been not many clinical research papers on the health benefits of the Carnivore Diet. Moreover, the Carnivore Diet has never been studied in the long term or in isolation. The following benefits are sourced from thought leaders and clients in the Carnivore Diet space, health and wellness publications, and registered dietitians.
Here is a deep dive into the 5 most-commonly reported health benefits of being on the Carnivore Diet.
1. May help with weight loss
Most people turn to the Carnivore Diet for weight loss.
The Carnivore Diet is a high protein, low carbohydrate diet. Studies have shown that this type of diet can promote weight loss faster than most (1). Low carb diets operate on the belief that reduced blood sugar levels push the body into a state of ketosis, or fat using aka burning . Many people have enjoyed great success in losing weight through ketosis.
Additionally, a high protein diet contributes to satiety (the feeling of fullness), which translates into reduced calorie intake and possible weight loss (2). The Carnivore Diet is an extremely high protein diet as you can imagine. Due to the high protein at every meal, most Carnivore Dieters report feeling fuller longer and requiring less meals.
Protein is known also to accelerate your metabolism, burning more calories (3).
The restrictive nature of the Carnivore Diet can also contribute to the avoidance of foods low in beneficial nutrients. These foods include those high in refined carbohydrates or sugars such as candy , cakes, cookies or pastries.
High-sugar foods have been linked to obesity and diabetes and the removal of them from a diet can lead to weight loss (4).
2. May cause fewer digestive issues
Fiber is a carbohydrate that the body is not designed to digest. Stomach bacteria breaks down fiber which causes bloating, gas, and other digestive- issues in some people.
Contrary to common belief, some studies show that removing foods that are high in fiber such as fruits, veggies , and grains can reduce digestive issues in certain people. One study indicates that stopping or reducing dietary fiber intake can reduce constipation and associated symptoms (5).
3. May increase mental clarity
Many users of the Carnivore Diet report increased mental clarity and focus after following the diet for a prolonged period of time.
Similar to the Keto Diet, these proponents report a break-in period where the body works to figure out how to fuel the system without carbs, which results in feelings of lethargy and mood swings, but after a few days this passes. You cant stay Hangry for ever.
With the higher fat intake and absence of carbs, the body starts to burn fats (ketones) instead of glucose and carbohydrates which can lead to mental clarity, great focus, and high energy.
4. May prevent loss of testosterone
Natural testosterone levels begin to decline in men as they get older. One major benefit claimed by proponents of the Carnivore Diet is the limiting of dropping testosterone levels.
Diets commonly high in protein and fat have been shown to boost testosterone levels (6). The large amounts of protein and fat you get on the Carnivore Diet can boost these levels, increasing strength, libido, and more
5. May reduce inflammation
Several studies have shown that a low-carb, high-fat diet can lead to reductions in inflammation in joints (8). For some, the Carnivore Diet can reduce inflammation in the digestive system and throughout the body.
A 2014 study compared subjects on a high-fat, low-carb diet to those following a low-fat, high-carb diet and discovered that the high-fat consumers had lower markers of systemic inflammation. (9) The researchers concluded that a high-fat eating diet could have anti-inflammatory benefits.
Some people might have a food sensitivity to some plants and removing them from the diet could remove low-grade inflammation.
If your looking to lose weight , lower inflamation and more you should take a look at the Carnivore diet. You wont be dissapointed.
