What Is the Carnivore Diet and Can It Help with Weight Loss?

If you’ve been searching for a way to shed those stubborn extra pounds, chances are you’ve heard about the carnivore diet. Glamourised by celebrities, influencers, and fitness gurus alike, this diet claims to help you lose weight by doing something simple yet extreme, eating only animal products. But what exactly is the carnivore diet, and can it really help you achieve your weight loss goals? Let’s dig into the meaty details.

What Is the Carnivore Diet?

The carnivore diet is exactly what it sounds like. It involves eating only animal-based foods while cutting out everything else, grains, fruits, vegetables, nuts, and even sugary treats. Think steak, eggs, bacon, fish, and a whole lot of cheese.

Unlike other low-carb diets, like keto, which encourage adding healthy fats and some vegetables, the carnivore diet takes minimalism to an entirely new level by focusing solely on animal products.

What’s Allowed?

Here’s a breakdown of the main foods you can enjoy on the carnivore diet:

• Meat: Beef, pork, lamb, chicken, turkey – basically any kind of meat.
• Fish and Seafood: Salmon, tuna, prawns, and shellfish are welcome.
• Eggs: Scrambled, poached, or fried; eggs are a staple.
• Animal Fats: Think butter, ghee, and even tallow (yep, beef fat).
• Some Dairy (depending on tolerance): Cheese, cream, and butter often make the cut for many followers.

What’s off the table? Unfortunately, everything plant-based. Say goodbye to veggies, fruits, legumes, grains, and even that morning oat milk flat white.

How Does It Work?

The carnivore diet works similarly to other low-carb diets by limiting carbohydrate intake drastically. This forces your body to burn fat for fuel instead of carbs, a state known as ketosis. It’s likely this metabolic state that ties the diet to weight loss.

The Promises of the Carnivore Diet

Advocates of the carnivore diet claim it’s more than just a weight-loss plan it’s a full-body health overhaul. Here’s what proponents are saying:

• Weight Loss: Cutting out carbs while eating satiating high-protein, high-fat meals may naturally stop overeating.
• Better Energy Levels: Some dieters report improved energy because of the simplified, low-carb nutrition.
• Reduced Bloating: With no plant fibres or sugars, the diet may reduce bloating and digestive discomfort.
• Fewer Cravings: Many enthusiasts claim they feel less tempted by sugary snacks while on this diet.

Can the Carnivore Diet Really Help with Weight Loss?

Now, the real question, can eating meat (and only meat) help you lose weight? Here’s what we know:

1. High Protein Keeps You Satisfied

Protein is a natural appetite suppressant. It keeps you fuller for longer, meaning you’re less likely to overeat. When your entire diet revolves around protein, it makes sense that overall calorie intake might decrease.

2. Low-Carb Diets Can Promote Fat Burning

With carbs off the table, your body switches to burning fat instead of glucose for energy. This can indeed promote fat loss, particularly in the beginning.

3. Water Weight Loss

Carbs cause your body to retain water. By eliminating them altogether, you may experience rapid water weight loss early on but keep in mind this isn’t fat loss.

4. Calorie Awareness

By sticking to a restricted menu (hello, beef fillets and scrambled eggs), you might unconsciously eat fewer calories overall, simply because your options are so limited. But, be warned, overindulging on calorie-dense foods like rib-eye steak can quickly undo this.

It seems the diet ticks several boxes for weight loss, but it’s not all sunshine and steak.

The Downsides of the Carnivore Diet

As tempting as an all-meat regime sounds to some, the carnivore diet isn’t without its challenges and risks.

1. Lack of Nutrients

By cutting out vegetables, fruits, and other plant-based foods, you’re missing out on vital vitamins, minerals, and fibre. Fibre, in particular, plays a crucial role in digestion and gut health, two things easily derailed by a carnivore lifestyle.

2. Risk of Nutrient Deficiencies

Vitamin C and other antioxidants found in plants are essential for overall health. The carnivore diet doesn’t provide these, which could lead to deficiencies over time.

3. Digestive Issues

Eating so much protein and fat can be tough on the digestive system. Constipation is common amongst first-time carnivore dieters due to the lack of fibre.

4. Sustainability

Eating steak and eggs every day might sound appealing at first, but sticking to such a restricted diet long term can be mentally and socially challenging. Plus, it might be tricky (and pricey) to maintain.

5. Lack of Long-Term Research

While short-term studies have shown promising results for low-carb diets, there’s limited research on the long-term effects of extreme diets like this one. Until more is known, it’s best to tread carefully.

Should You Try the Carnivore Diet for Weight Loss?

The carnivore diet might help you lose weight, especially in the short term, thanks to its high protein and low-carb nature. However, it’s not without potential risks, and the lack of variety could be a hurdle for many. Before making any significant dietary changes, it’s always a good idea to consult with a healthcare professional or a registered dietitian.

If you’re still curious, consider trialling the carnivore diet for a limited period, two weeks maybe, and keep track of how your body feels. If it works for you and aligns with your health needs, great! If not, there are plenty of other balanced ways to shed weight without cutting out entire food groups.

A Balanced Approach to Healthy Eating

Ultimately, weight loss is a result of consuming fewer calories than you burn whether that involves eating only animal products or following a more balanced diet. If the carnivore diet doesn’t sound right for you, don’t worry, there’s no one-size-fits-all approach to health. Discover a nutrition plan that works best for your lifestyle and keeps your body feeling its best.

What do you think?

The carnivore diet is one of the most extreme diets to hit the weight loss scene. While it might work for some in the short term, its restrictive nature and potential risks make it a difficult choice for long-term health.

Curious about finding the right plan for you? Why not explore balanced diets that don’t compromise your nutritional needs or wellbeing? Remember, sustainable, balanced changes often lead to the best results, both for your weight and overall health.