With the number of diets coming up in recent times, it only makes sense that we have also come up with the controversial yet intriguing dietary approach known as the carnivore diet.

With the number of diets coming up in recent times, it only makes sense that we have also come up with the controversial yet intriguing dietary approach known as the carnivore diet. This diet emphasizes the consumption of animal products, much like its keto and paleo cousins, but is a little more extreme as it calls for the complete elimination of all plant-based foods.

While this diet has gained a lot of attention in recent times, it is important to understand the science behind it to evaluate whether this diet is actually beneficial for us with its claims of weight loss, improved mental clarity, and reduced inflammation or whether it can cause us harm through nutritional deficiencies.

Weight Loss

Many claim that the carnivore diet leads to weight loss and body transformation. The science behind this is that by eliminating carbohydrates, the body can shift into a state of nutritional ketosis, where it can use fat for energy. This metabolic state can lead to reduced appetites and increased fat burning, which can then contribute to weight loss.

However, it is important to note that any diet where you burn more calories than you consume will help you with weight loss. If you manage to eat fewer calories by only eating meat, you can lose weight. The real issue with these diets is sustainability; how long can you continue to eat this diet?

While initially, you may lose weight, most people regain all the weight back when they stop the diet. The test of a good diet is more on how sustainable it is in the long run, and unfortunately, we don’t have any long-term studies that examine weight maintenance post a carnivore diet.

Nutritional Adequacy

While animal products are an excellent source of nutrition, containing a lot of essential nutrients, including protein, and various vitamins and minerals, the elimination of plant-based foods may lead to potential deficiencies.

For instance, you might lack vitamin C and dietary fiber, which can negatively impact your immune function and digestive health.

Moreover, eating lots of meat, particularly organ meat, can increase uric acid levels, which can then lead to gout. Too much protein intake can also potentially cause damage to your kidneys, and lots of salted meat can affect your blood pressure.

Gut Health

The role of gut health and its association with inflammation is another topic of growing interest. While some individuals report improvement in certain autoimmune conditions and reduced inflammation on this carnivore diet, the long-term effects and mechanisms that facilitate this remain poorly understood.

The absence of dietary fiber, which supports a healthy and diverse gut microbiome, raises some concerns. Dietary fiber consumption is associated with lower cardiovascular disease, type 2 diabetes, and colorectal cancer.

Meanwhile, high processed and red meat consumption increases this risk. With the carnivore diet not just being a high meat consumption diet, but an only meat consumption diet, it might mean that the risk is even higher.

Prioritize A Balanced Diet

When it comes to the science and mechanisms behind the carnivore diet, there is not much concrete scientific evidence that supports it, with most of the proponents for the diet citing personal accounts and testimonials. Therefore, while it can be easy to fall into the trap of following trendy diets, it is important that you simply prioritize a healthy balanced diet and a consistent exercise routine through personal training.

When I wanted to lose weight, the first thing I did was find a personal trainer near me who could guide me through the misinformation and diet fads that are rife on the internet and instead give me a simple workout routine and diet plan to follow. As often, the best solution is the simplest one and those guided by a certified coach or trainer.