Benefits, negative effects and sample list

There are all kinds of diet plans, and one of them that is very popular in the ketogenic community is the carnivore diet. Although it can help you lose some weight, you may wonder if it's safe to eat only meat. How is the carnivore diet different from other carbohydrate-restrictive diets such as the ketogenic diet? Based on the exclusive or almost exclusive consumption of meat and products of animal origin, this diet raises many questions and controversies. In this article, we'll explore the principles of the carnivore diet, as well as its benefits and potential problems.

Books about the diet of carnivores

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principle

Allowed and prohibited foods

The carnivorous diet is characterized by the consumption of meat (red, white, and fish), offal, and animal products such as eggs and dairy products (depending on variants). Plant foods, such as fruits, vegetables, nuts and seeds, are generally excluded or very limited.

Different variations in diet

There are many variations on the diet of carnivores, some more stringent than others. Among them, we can mention the “strict carnivorous” diet, which allows only meat, water and salt, and the “moderate carnivorous” diet, which allows limited consumption of dairy products and eggs.

Some people also follow a more flexible version of the diet, including some low-carb vegetables and fruits to add more variety and nutrients to their diet.

The theoretical benefit of this 100% meat-based diet

Rich in animal proteins and amino acids

The carnivore's diet is particularly rich Animal proteins And in Essential amino acids. It is necessary for our body, because it cannot produce it itself. They contribute to tissue growth and repair, as well as the production of hormones and enzymes.

Promotes satiety and weight loss

Animal proteins are also known to enhance… glut. Therefore, by eating mainly meat, you will feel full more quickly and for a longer period of time. This can help you better control your appetite and make eating easier. Lose weight. Additionally, by eliminating carbohydrates, the body draws on its fat stores for energy, which can also aid in weight loss.

Other potential benefits

Some carnivore diet followers also report improved energy, focus, and mood. However, it is important to note that the scientific evidence supporting these claims is limited and effects may vary from person to person.

Negative effects

Lack of dietary diversity

One of the main disadvantages of the carnivore diet is the lack of dietary diversity. Exclusive or almost exclusive consumption of meat and animal products can lead to monotonous meals and a lack of interest in food.

Possible nutritional deficiency

An omnivorous diet poses a risk of nutritional deficiencies, especially in vitamins, minerals and fibre, which are typically provided by plant-based foods. Prolonged deficiency of these nutrients can have adverse health consequences.

Hazard to health

Although the carnivore diet has some benefits, it also comes with health risks. A diet high in red meat and saturated fat may increase your risk of cardiovascular disease, type 2 diabetes, and some types of cancer.

In addition, the absence of dietary fiber, found mainly in fruits, vegetables and whole grains, can lead to digestive problems such as constipation, with the exception of idiopathic constipation problems.⁽¹⁾.

Environmental consequences

The carnivorous diet also raises environmental concerns. Meat production already leads to deforestation, water pollution, and a large carbon footprint, contributing to global warming and the degradation of ecosystems.

Choosing a more varied and environmentally friendly diet, such as a balanced diet or a vegetarian diet, can help reduce these negative effects.

Ethical considerations

Finally, it is important to take into account the ethical considerations related to meat consumption. Animal welfare is a growing concern, and some people choose to limit or avoid meat consumption for ethical reasons.

If you decide to follow a carnivore diet, it may be wise to learn about the conditions under which animals are raised and to prefer products from farms that respect animal welfare.

Allowed and prohibited foods

To follow a carnivore diet, it is necessary to know Allowed and prohibited foods. Red meat, poultry, fish and seafood are allowed, as are eggs and dairy products (they should be consumed in moderation).

Plant-based foods, such as fruits, vegetables and grains, are usually excluded. However, to maintain a balanced diet it is necessary to include some plant-based foods, such as low-carb green vegetables, which provide essential vitamins, minerals and fiber to our body.

Example of a typical list

Here is an example of a typical menu for one day following a balanced carnivore diet:

• Breakfast: An egg and ham omelet, accompanied by a handful of spinach
• Lunch: Grilled steak and steamed broccoli
• Dinner: Grilled salmon fillet with cucumber and avocado salad

Remember to drink enough water or bone broth throughout the day to promote good hydration and proper functioning of your body.

Tips for following a carnivore diet

For a balanced diet for carnivores, it is important to:

1. Diversify sources of animal protein: alternating between red meat, poultry, fish and seafood.
2. Lean meats and fish rich in omega-3 are preferred to reduce the risks associated with high consumption of saturated fats.
3. Include some low-carb green vegetables to provide much-needed vitamins, minerals and fiber to our bodies.
4. Choose products from farms that respect animal welfare and the environment, if possible.
5. Listen to your body and adjust your diet according to your needs and tolerance.

What to remember

The carnivore diet is a controversial diet that has few potential benefits, such as weight loss and diet simplification, and has many disadvantages, such as the risk of nutritional deficiencies, health problems, and environmental impact.

Before embarking on such a diet, it is necessary to consult a health professional to evaluate your individual needs and determine whether a carnivore diet is appropriate for your condition. In general, a balanced and varied diet, rich in fruits, vegetables, proteins, healthy fats and complex carbohydrates, remains the best choice to ensure good health and long-term well-being.