What happens if you only eat meat? What is a carnivore diet?

The carnivore diet is a diet in which the diet consists exclusively of animal products. In its strictest forms, carbohydrate sources are completely excluded, making this approach one of the most radical forms of low-carbohydrate nutrition. Elements of this diet have historically been found among northern peoples who lived in conditions of limited access to plant-based foods. The modern concept of the carnivore diet took shape in the late 20th and early 21st centuries and has become the subject of active discussion among dietitians, nutritionists, and healthy lifestyle enthusiasts.

The basic principles of the carnivore diet

The carnivore diet involves a diet consisting entirely of animal products. The main categories of permitted foods are:

• red meat (beef, lamb, pork);
• poultry (chicken, turkey, duck);
• fish and seafood;
• offal (liver, heart, tongue, kidneys);
• eggs, butter, lard.

Offal is especially valuable as it is a concentrated source of vitamins A and B, iron, zinc, and copper. Regularly including it in your diet helps compensate for the lack of plant-based foods.

The following are strictly prohibited: vegetables, fruits, berries, legumes, grains, nuts, and seeds. Vegetable oils, sugar, honey, syrups, and industrially processed foods with plant-based additives are also excluded.

Differences between the carnivore diet and other diets

The carnivore diet is an exclusionary diet, where an entire category of foods is completely eliminated, unlike most popular approaches, which limit certain foods quantitatively.

Key differences:

• Keto diet: reduction of carbohydrates while maintaining food diversity; vegetables and fiber are allowed.
• Paleo diet: a combination of meat and plant products, based on the diet of humans in the Paleolithic era.
• Mediterranean diet: balance of plant and animal products, emphasis on vegetables, grains, and olive oil.
• Vegetarian and vegan diets: completely or partially exclude animal products.

Thus, the carnivore diet is one of the most radical options for an exclusionary diet.

Potential benefits of the carnivore diet

Many practitioners report weight loss. The main mechanisms are:

• a sharp decrease in insulin secretion, which contributes to a reduction in fat deposition;
• the body's transition to a state of ketosis, when fats become the source of energy;
• high satiety of protein and fat products, which reduces the feeling of hunger;
• simplified food choices, reduced calorie intake.

Studies show that eliminating plant fibers can reduce fermentation in the intestines, which reduces gas formation and discomfort, especially in people with irritable bowel syndrome (Camilleri, 2019).

Some authors note a potential reduction in inflammatory markers when limiting exposure to plant antinutrients such as lectins and phytates, but these findings require further verification.

Possible risks

The carnivore diet can be dangerous when practiced for long periods of time, especially without professional supervision:

• Vitamin and mineral deficiencies: vitamin C, folic acid, magnesium, potassium, dietary fiber.
• Risks to the cardiovascular system: high consumption of saturated fats and cholesterol.
• Psychological aspect: completely eliminating familiar foods can cause anxiety and increased attention to nutrition.

Scientific sources indicate the need for caution in cases of heart disease and liver and kidney disorders (Sacks et al., 2020).

How to safely start a carnivore diet

1. Preparing your body: A sudden change in diet affects your metabolism, hormone levels, and gastrointestinal tract.
2. Consult a doctor and get basic lab tests done: lipid profile, glucose and insulin levels, ferritin, electrolytes, liver function.
3. Gradually reducing plant-based foods reduces the burden on the nervous system and minimizes the symptoms of "keto flu."
4.  

Sample menu for a week

The diet is based on 2-3 meals a day, including different types of meat and offal:

• Breakfast: eggs, minced meat, bone broth.
• Lunch: steak, fatty fish, lamb, or poultry with skin.
• Dinner: offal (liver, heart, tongue) or meat with animal fats.

Alternating between different types of meat helps to obtain a variety of nutrients and reduce vitamin and mineral deficiencies.

Tips for adaptation

When switching to a diet, the following may occur:

• weakness and decreased performance;
• headaches, dizziness;
• changes in stool;
• muscle cramps.

It is recommended to:

• maintain adequate fluid intake;
• increase salt intake to compensate for sodium loss;
• monitor potassium and magnesium intake.

The diet is contraindicated for children, adolescents, pregnant and lactating women, people with chronic heart, liver, or kidney disease, as well as those with metabolic disorders.

Scientific data

• Studies show that high-protein diets promote weight loss and improve blood sugar control (Layman et al., 2003).
• Restricting carbohydrates and fiber may reduce gas formation and symptoms of irritable bowel syndrome, but the long-term effects on the gut microbiome remain controversial (David et al., 2014).
• High consumption of saturated fats increases the risk of atherosclerosis in predisposed individuals, so monitoring of the lipid profile is necessary (Sacks et al., 2020).

Conclusion

The carnivore diet may be a tool for weight loss and temporary relief of gastrointestinal symptoms in some people. However, it is not a universal solution and requires medical supervision. A combination of animal and plant foods remains the safest and most scientifically sound option for most people.

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