The carnivore diet, a restrictive eating plan that involves consuming primarily animal products, has gained popularity in recent years. This article delves into the principles, potential benefits, and drawbacks of the carnivore diet, drawing on insights from experts like Dr. Mike Israetel and research findings.
Understanding the Carnivore Diet
The carnivore diet is essentially the polar opposite of veganism. It advocates for eating meat all the time. The diet typically includes red meat, poultry, fish, eggs, and sometimes dairy products. The most confusing part? It excludes all plant-based foods, including fruits, vegetables, grains, legumes, and nuts. Proponents of the diet often recommend choosing grass-fed or pasture-raised meats and organ meats.
Principles and Potential Benefits
Calorie Balance
The fundamental principle of weight management, whether on a carnivore diet or any other dietary approach, is calorie balance. To lose weight, you need to consume fewer calories than you expend. While you don't have to count calories by the calorie, you have to understand the concept that you can run out of bullets.
Stable Energy Levels
Some proponents of the carnivore diet claim that it can help keep energy levels relatively stable.
Potential Benefits for Specific Individuals
The carnivore diet may have some demonstrable positives for certain individuals, like those who can’t control cravings for certain foods.
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Weight Loss
Since weight loss is a huge driver of overall health, it can overwhelm the negatives of the restricted eating and be a net positive. Few things help the average person lose weight as well as abolishing entire food groups. Add lean meats to that group and you get the best nutrition you possibly can.
Concerns and Criticisms
Nutrient Deficiencies
One of the primary concerns about the carnivore diet is the potential for nutrient deficiencies. By excluding all plant-based foods, the diet eliminates essential vitamins, minerals, and fiber. Meat does have a ton of very bioavailable nutrients, but my bias is toward the full spectrum of nutrients.
Scurvy
A common concern is the risk of scurvy due to the lack of vitamin C. However, Dr. Mike Israetel points out that when you get low enough on Vitamin C, you have a genetically switched on neurological hunger pathway that makes you crave citrus fruit. And you will consume it. These people do not have perfect dietary adherence.
Gut Health
Another concern is the potential negative impact on gut health due to the lack of fiber. Fiber is essential for feeding beneficial gut bacteria, and a thriving population of gut bugs could improve your immunity and lower inflammation.
Long-Term Sustainability
It would be irresponsible to recommend ignoring every single nutrition school on Earth. We can’t stop you from trying it and for certain people it might even be helpful for a time.
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Expert Opinions
Dr. Mike Israetel
Dr. Mike Israetel, a well-known exercise scientist and nutrition expert, has critiqued the carnivore diet, pointing out potential nutrient deficiencies and the lack of scientific evidence to support its long-term benefits.
Dr. Mike T. Nelson
Dr. Mike T. Nelson notes that the human body is so flexible, most people survive on the average American diet. You can eat utter crap and function for a while.
The Importance of Basic Principles
Regardless of the specific diet you choose, it's crucial to focus on basic principles such as calorie balance, adequate protein intake, and overall nutrient density.
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