1-Month Carnivore Diet Results

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What To Expect From Carnivore DietIn the past few months, social media has been bombarded with images of success stories after people take part in the “carnivore diet.” You’re probably wondering what this latest meat diet is about, and whether it can help you the way it did others. But because of all the hype going around the internet surrounding this fad, you’re probably a bit skeptical about the whole thing. 

Here, we discuss the facts behind this new craze, what to expect, and share 1-month carnivore diet results that many people swear by.   

What is the Carnivore Diet?

The Carnivore diet is self-explanatory; it consists of nothing but meats and animal products, including eggs and cheese. As such, those who wish to participate in the diet will need to eliminate all fruits, vegetables, legumes, grains, seeds, and nuts from their diet, unlike the paleo diet which allows these food groups. While dairy products with low lactose content are allowed in the diet, those high in lactose or sugar aren’t permitted, such as ice cream, milk, and yogurt. 

How it Works 

Much like every other diet plan, this diet also works through calorie restriction and cutting out certain food groups. Those who follow the plan claim that sugar and carbohydrates are to blame for chronic health problems and obesity. By restricting caloric intake, those who practice this diet claim that removing certain food groups also removes harmful substances from the body and decreases inflammation. 

Because of this, the carnivore diet completely avoids all carbohydrates, unlike the paleo diet or keto diet, which allows for some carbs. Proponents of this low-carb diet claim that it helps them control their blood sugar, fight against autoimmune conditions, and lose weight. But because it keeps people on a meat-only diet, consumers won’t have access to plant foods and the nutrition they provide. 

While there are obvious pros and cons to this arrangement, many people believe that the benefits far outweigh the costs — below are just a few of these. 

Potential Health Benefits 

Plenty of people are convinced by the results they achieved through this animal-based diet, but the potential benefits from it have no scientific basis or research to prove any claims. Even so, many have said that it can help health conditions such as autoimmune disease, chronic disease, obesity, arthritis, diabetes, depression, and anxiety. There are, however, case studies that have suggested this option to be a healthy diet that’s effective and safe. 

Weight Loss 

One of the first things that carnivore dieters notice is the rapid fat loss that occurs as early as the first 30 days of the diet. Proponents of the diet claim that their waist circumference dropped an inch or two in as little as a few days, and there is some research to support this. Low-carb, high-protein eating plans such as the carnivore diet can help you feel full long after you finished eating, making you crave food less. 

It also helps to boost your metabolism, helping the body to burn calories faster because of the increased protein intake. While this effect may only take place on a short-term basis, there are studies that confirm better weight loss results from high-protein diets compared to high-carb diets. As such, carnivore diet weight loss is possible, and maintaining the ideal weight is possible in the long term if you feel full for longer. 

Inflammation and Joint Pain 

The carnivore diet is surprisingly anti-inflammatory, thanks to the elimination of all the possible inflammatory food items you could consume. There are no chemicals, preservatives, dyes, or pesticides in this plan, unlike other fad diets — as such, it is the most restrictive diet and quite possibly the most effective for joint pain. Furthermore, eating collagen-rich meals using bone marrow and organ meats can also help to reduce inflammation and joint pain. 

Autoimmune Conditions

A 2021 study led by Harvard saw that 89% of their 2,029 participants reported an improvement in their autoimmune conditions after just six months into the carnivore diet. Many people claim that the diet is so effective for treating these disorders because it has zero carbs and eliminates substances that are harmful to the body, triggering immune responses. When these food items are eliminated and replaced with nutrient-rich animal products, the body won’t be exposed to food that can trigger inflammation. 

Blood Sugar 

In general, eliminating refined carbohydrates and sugars can help to control and maintain blood sugar. These food items, along with processed foods can spike blood sugar levels and lead to more serious health issues such as type 2 diabetes. However, sticking with a carnivore diet won’t have any foods that increase blood sugar — on the contrary, bone broth and certain cuts of steak contain glycine which can be used to control blood sugar and insulin levels. 

Increased Energy

Unfortunately, the standard American diet is full of processed foods, which leads to inflammation and nutrient deficiencies. Combined with high stress levels and fatigue, no one is able to maintain high energy levels for their daily activities. Thanks to the carnivore diet, we can consume enough protein that promotes an energy boost and mental clarity for the body and mind. 

Cons of the Carnivore Diet 

While the carnivore diet aims to help consumers solve various health problems, there are side effects associated with its lack of minerals and vitamins, zero-fiber content, as well as high cholesterol, sodium, and fat content. Because it restricts so many of the most essential food groups, implementing a carnivore diet may not be safe since we don’t know the long-term consequences. Below are just a few cons of consuming a diet that consists mostly of red meat and meat in general.  

Not Enough Nutrients 

This is basically an anti-vegan diet and an eating plan that completely avoids plant-based foods means that you’ll miss out on the many essential nutrients that only vegetables can provide. The same goes for fruits — eating fruits and vegetables has been linked to a lower risk of heart disease, diabetes, Alzheimer’s Disease, and cancer. Plants contain more than fiber and vitamins and provide us with antioxidants, sterols, and more. 

High in Cholesterol, Fat, and Sodium 

While cholesterol and saturated fat aren’t as dangerous as we once thought, it’s still a good idea to limit our intake of these since we still don’t know their long-term effects on our health. If you’re sold on the idea of going on a carnivore diet, be sure to stick with real animal protein from chicken, beef, fish, pork, and lamb instead of using processed meats. Cheese, lunch meats, and bacon have an extremely high sodium content which can lead to kidney disease, high blood pressure, cardiovascular disease, and more complications. 

Zero-Carb Diet with No Fiber 

When talking about gut health, fiber is one of the most important factors — this carbohydrate promotes healthy bowel movements and can only be sourced from vegetables. In some people, having a low-fiber meal plan can result in constipation, although other people report having the opposite effect. Because our gut is the body’s gateway to our immune system, messing with the bacteria that live there and denying them the fiber they need can have serious consequences for our health. 

It’s Not Suitable for Everyone 

Those with eating disorders shouldn’t try any kind of restrictive diet, especially the carnivore diet. Individuals with kidney disease shouldn’t implement a carnivore diet, and those who need to limit their protein intake should steer clear of this diet. Moreover, if you have a sensitivity to cholesterol-rich food or saturated fat, then the carnivore diet isn’t for you. 

Origins of the Carnivorous Diet 

The carnivore diet started in 2019, when Dr. Shawn Baker, an orthopedic doctor, became an author to write a book about it; he would later become a podcast host. Dr. Baker believes there’s no need to eat organic, pasture-raised, grass-fed meat, but others disagree. Those who opt for the carnivore diet will often look for the highest quality meats available to get the most out of this all-meat experience. 

Since its discovery, the fad gained more popularity through influential figures like podcaster Joe Rogan and psychologist Jordan Peterson. Peterson — a well-known clinical psychologist in Canada, swears by the carnivore diet, and spoke on a podcast about how the diet helped cure him of auto-immune conditions which have affected him for most of his life. 

His daughter, Mikhaila Peterson is also a big supporter of the carnivore diet, and at the age of 23, took her ketogenic diet to the extreme by eliminating all vegetables and only consuming meat. She claims that it cured her of many illnesses and that they both credit their carnivore diet for all the improvements in their health. Rogan tried the diet for a month in 2020, claiming that it boosted his energy levels while helping with weight loss; however, it also gave him diarrhea. 

How to Start a True Carnivore Diet

Perhaps you’re looking to watch your calorie intake or just want to see what the fuss is about, you’ll need to pay attention to what you can and can’t eat while doing the carnivore diet. 

Foods You Can Eat

  1. Chicken, Pork, Beef, Lamb, and Game Animals

This is your main food source, so be sure to look for fatty cuts and nutrient-dense meats like the organs, which include kidneys, heart, and liver. The best way to get the most food intake from the carnivore diet is to consume everything from the nose to the tail, which ensures that you absorb all the minerals and vitamins from the animal. You can also opt for cuts such as ground beef, flank, rib eye, and thighs which have enough fat to keep you feeling full. 

  1. Fish

When choosing fish, always pick out the fattiest ones available — look for sardines, mackerel, anchovies, and salmon. You can also opt for small fish since their bones can be eaten, providing much-needed calcium and many other essential nutrients.

  1. Bone Broth

These are rich in collagen, hydrating electrolytes, and amino acids which cancel out any negative effects that may result from consuming too much meat. Because of this, anyone on the carnivore diet should consume bone broth daily. 

  1. Eggs

These are probably the most important food on this list since it’s packed with nutrients and is an essential addition to your diet. Eggs will provide you with enough minerals and vitamins to ensure that your system is balanced. 

  1. Animal-Based Fats

This is a great alternative to the usual cooking oils you would use. Be sure to cook all your meats in lard, schmaltz, tallow, or other kinds of animal fats to get the most flavor out of your meals. 

  1. Herbs and Spices 

The use of herbs, spices, salt, and pepper is allowed in the carnivore diet, but make sure that they don’t contain carbs and sugars. Some carnivores will also use condiments such as hot sauce, provided that it has zero calories. 

Foods to avoid on Carnivore Diet

  1. All Kinds of Vegetables

This includes any condiments made from vegetables and vegetable products. 

  1. All Kinds of Fruits

Don’t eat any kind of fruit or any form of it. 

  1. Sugar

Any kind of sugar, including natural forms, sugar substitutes, and sugar alcohols isn’t carnivore diet compliant. 

  1. Processed Food

You will need to avoid all kinds of food with additives such as MSG and nitrates. Any kind of processed food like shelf-table products, canned goods, and bacon are non-compliant. 

  1. Dairy Products

Most of these are not allowed; the only exception to the rule are low-lactose options such as kefir or hard cheese. 

  1. All Nuts, Legumes, and Seeds

These are not allowed, which include almonds, peanuts, cashews, macadamias, flax, peas, chia, and more. 

  1. All Grains, Bread, and Pastries

The carnivore diet doesn’t allow the consumption of rice, pasta, grains, donuts, and others. 

Should You Try the Carnivore Diet? 

While there are many fans of the carnivore diet since it started, there isn’t enough scientific evidence to suggest that claims about it being a cure for certain health conditions are true. Even with potential risks, people aren’t afraid to see if it will help them in any way — but from what we’ve seen in social media, it seems to help with weight loss. Just be sure that you’re physically and mentally prepared to eliminate every other major food group from your meals, and that you don’t have any underlying conditions that may affect you adversely.