The carnivore diet, also known as the “zero carb” diet, is a restricted eating plan that only permits the consumption of eggs, fish, meat, poultry, seafood and animal fats, such as beef tallow, clarified butter or lard. If tolerable, small amounts of hard cheeses, like cheddar or parmesan, are also acceptable.
The carnivore diet also limits beverages, allowing only water, black coffee and unsweetened tea. You can, however, introduce variety to the meals by switching different cuts of meat, like beef, chicken, duck, horsemeat, lamb, pork, turkeyand veal, to name just a few.
Very restrictive
The carnivore diet is very restrictive and, therefore, excludes alcohol, bread, some cheeses, fizzy drinks, fruits, grains, honey, juices, legumes, milk, nuts, pasta, pastries, plant oils, processed foods, seeds, smoothies, sweets, sugar, yoghurt, vegetables, etc.
Basically, this diet focuses on three key elements: meat, fat and eggs. By centering the meals around these nutrient-dense foods, you can give your digestive system a break, reduce inflammation, balance your hormones, and ease symptoms of irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO).
Potential benefits
Without exception, people that go on the carnivore diet experience a dramatic improvement in blood sugar levels.
By eliminating carbohydrates (such as bread, pasta, sweets, etc), people often experience better mental clarity, heightened alertness and improved energy levels.
In addition, the body is more efficient and performs better during strength training and cardio, it also recovers better after a workout.
Furthermore, many individuals who switch to this diet, report immediate weight loss. This is partly because the fat and protein from meat promote a strong sense of fullness, often resulting in a spontaneous reduction in calorie intake.
Usually, cravings for fish and egg are rare, and it is uncommon to overeat meat. Weight loss can also result from cutting out carbs, which are known to bind water in the body. Hence, by removing carbs we shed the excess water, drop kilos and so help us manage our weight.
Another major benefit of this approach is that limited ingredients simplify shopping and cooking, significantly reducing the time spent on meal preparation. The recipes are very basic, e.g. you can prepare a chicken broth every three days, bake a meatloaf once a week, and fry eggs with bacon for quick breakfast.
Moreover, calorie counting is not required, rendering eating more intuitive and mindful. The rule of thumb is very simple: you eat until you feel full.
To experience the full benefits of the carnivore diet, it is recommended to follow it for at least three months. In the next step, cooked vegetables and small amounts of fruits should be reintroduced.
Women in the second phase of their menstrual cycle (i.e., around day 14 after the onset of the period), might add some carbohydrates to their menu. Rising progesterone benefits from a higher blood sugar level.
Because the meals are calorie-dense, you will likely eat only two to three times per day. This approach gives your digestive system regular breaks, as it would normally be activated each time you snack or consume a calorie-containing beverage, such as sweetened tea, cappuccino or juice.
Additionally, incorporating intermittent fasting with an eight-hour eating window and ample water drinking is also encouraged. The key reasons for digestive breaks are not just for the gut to rest, but for it to perform its essential cleaning, rebuilding and regulatory tasks that are impossible when food is present.
Approach with caution
Bear in mind that restrictive diets, like the carnivore diet, come with several drawbacks and should be approached with caution, considering individual health needs and goals.
Firstly, ask yourself what your aim is in restricting your diet: is it IBS, skin problems, food intolerances or hormonal issues?
Specific diets are utilised to address specific health conditions. For example, the keto diet is meant for children suffering from epilepsy, not for weight loss; the dairy-free diet addresses acne. Therefore, always consider consulting a healthcare professional and examining your blood before making significant dietary changes.
In some individuals the carnivore diet, along with other restrictive diets, can lead to an unhealthy relationship with food and anxiety around food choices. Social eating situations may pose challenges due to limited food options.
In order to avoid nutritional deficiencies, you would have to be very deliberate about what you eat. For example, the vitamin C found in bell peppers, kiwis, or oranges can be partially compensated for by consuming entrails, such as beef liver or kidneys. Supplementation of potential mineral deficiencies is also advisable.
Limited research
Moreover, there is limited long-term research on the effects of the carnivore diet. The complete exclusion of fruits, vegetables, nuts, and whole grains eliminates dietary fibre, which can slow digestion and, in some cases, cause constipation.
Furthermore, an increased intake of saturated fats from meat and butter will most likely raise your cholesterol level. While metabolically healthy individuals may tolerate this well, others with pre-existing metabolic conditions may face risks for cardiovascular issues. It is important to remember that high cholesterol levels correlate with cardiovascular diseases in certain people.
In conclusion, the carnivore diet offers several notable benefits, including improved blood sugar control, reduced inflammation and enhanced mental clarity. It can help reset digestion and support overall well-being. However, due to limited long-term research, this restrictive approach requires deliberate attention to prevent any drawbacks.
Recipe
Intrigued by the carnivore diet? Try out my favourite recipe for a carnivore dish.
Salmon and egg pâté
Ingredients
300-400g skinless salmon fillet
3-4 eggs
2 tablespoons of ghee or grass-fed beef tallow
salt, pepper, fresh dill
Preparation
Steam the salmon fillet or bake it for 15 minutes at 180°C.
Blend the fish with eggs, fat and spices.
Spread the mixture into a baking pan lined with parchment paper.
Bake for 40 to 45 minutes at 180°C.
Let it cool and store in the refrigerator for up to three days.
Arnika Suska is a nutritionist. If you have any further questions about this topic or about changing your dietary habits, you may contact her on www.arnika-healthyhabits.com.