Carnivore diet: everything you need to know about the meat-based diet

The carnivore diet, also known as the zero carb diet, has become very popular in recent years. It focuses on animal products and avoids carbohydrates. The idea is to eat like in the Stone Age, when hunting was important.

Many people report positive effects. They lose weight, feel better and have fewer allergies. But others warn of nutritional deficiencies and risks of heart disease from eating lots of fat and protein. The scientific evidence is still limited, but many share their experiences.

Key points of the carnivore diet

• Exclusive consumption of meat, fish, eggs and animal by-products
• Complete avoidance of plant-based foods such as fruit, vegetables and cereals
• High protein content and fat as the main source of energy
• No calorie restrictions or quantity limits when eating
• Focus on unprocessed, natural foods
• Individual customization possible (purist, animal-based, seasonal)
• Goal: Avoid potential trigger foods for inflammation and autoimmune diseases

What is the carnivore diet?

The carnivore diet is also known as the meat diet. It consists only of animal foods. The Italian doctor Arnaldo Cantani developed it in the 1870s for diabetes patients. Shawn Baker, a former surgeon, popularized it in recent years.

Basic principles of the Carnivore Diet

The diet follows a few simple rules:

• Exclusive consumption of animal products
• Avoidance of carbohydrates
• High protein intake
• Fat as the main source of energy
• Consumption of unprocessed foods
• No calorie restrictions

Exclusion of plant-based foods

One of the main points of the diet is the exclusion of plants. Fruit, vegetables, cereals and nuts are not allowed. Proponents say that humans are evolutionarily geared towards meat.

Focus on animal products

The diet focuses on animal products. These include:

The carnivore diet is similar to the ketogenic diet, but without plants and without protein restrictions. Critics warn of nutrient deficiencies and increased cardiovascular risk.

Scientific perspective on the carnivore diet

The carnivore diet, also known as the meat diet, is becoming increasingly popular in Europe. It promises rapid weight loss and improved digestion. However, scientific studies show concerns.

Potential benefits of the carnivore diet

Studies show that the diet can help you lose weight in the short term. It often leads to a state of ketosis. It can also increase muscle strength by increasing testosterone levels.

Possible risks and disadvantages

The long-term safety of the diet is controversial. Ketogenic diets can cause kidney damage. They also increase the risk of cardiovascular disease.

The diet can lead to nutrient deficiencies. Important vitamins and minerals from plants are missing.

In comparison, the Mediterranean diet is healthier. It is based on plant-based foods and healthy fats. Many studies confirm its health benefits.

What can I eat on the carnivore diet?

Animal products are important on the carnivore diet. These include meats such as red meat, poultry, fish and seafood. Eggs and sometimes dairy products are also allowed. Let’s take a closer look at the individual food groups.

Meat

Red meat such as beef, pork and lamb are the basis. Poultry, fish and seafood are also included. There is no calorie limit, you should eat until you are full.

Animal by-products

Offal such as liver and heart are also allowed. They are very nutritious. Eggs and sometimes dairy products such as cheese and yogurt may also be eaten.

Additional food supplements

The carnivore diet does not include plant-based foods. This can lead to nutrient deficiencies. Sometimes nutritional supplements are necessary to avoid deficiencies. These include vitamin C, vitamin E and folic acid.

Planning and implementing the carnivore diet

Implementing the carnivore diet requires good planning. You need to make sure you get enough nutrients. It is important to eat a variety of meats to get plenty of nutrients.

You can prepare meat in different ways, such as grilling or roasting. This keeps the taste interesting. The important thing is to choose high-quality meat and cook it gently.

It can be difficult to stick to the diet when going to restaurants or invitations. You should let people know in advance that you only eat meat. Many restaurants then offer meat-based dishes.

The carnivore diet can be easily incorporated into everyday life. The important thing is to be flexible and ask restaurants if they offer meat-based dishes. But you should also be aware that you may sometimes miss out on nutrients.

Conclusion

The carnivore diet is a controversial diet trend. Proponents like Dr. Shawn Baker report weight loss and better mental states. But critics warn of risks.

The German Nutrition Society recommends eating less meat. It emphasizes the importance of fruit, vegetables and fibre for a balanced diet.

Whether the carnivore diet is healthy in the long term depends on your personal goals. You can lose weight in the short term. But in the long term, there is a risk of nutritional deficiencies and health risks.

There is a lack of comprehensive studies on the carnivore diet. A thorough examination of the advantages and disadvantages is important. Medical advice is essential before you start.

The decision to follow the carnivore diet is an individual one. A balanced diet with a variety of foods is often better. The choice depends on personal goals.