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The carnivore diet is a dietary approach that involves consuming only animal-based foods, such as meat, fish, eggs, and dairy, while eliminating all plant-based foods, including fruits, vegetables, grains, and legumes. The primary goal of this diet is to optimize health and well-being by providing the body with nutrient-dense foods that are easy to digest and assimilate.
While the carnivore diet is a relatively new concept, there is growing scientific evidence supporting its potential health benefits. Here are some of the key scientific findings that support the use of the carnivore diet for optimizing health:
- Nutrient Density: Animal-based foods are among the most nutrient-dense foods available. They provide high amounts of essential nutrients, such as vitamins A, C, D, E, and K, as well as minerals like calcium, magnesium, and zinc. These nutrients are critical for maintaining optimal health and can be difficult to obtain from a plant-based diet.
- Reduced Inflammation: Chronic inflammation is a root cause of many diseases, and animal-based foods have been shown to have anti-inflammatory effects. The high protein content of animal foods can also help to reduce inflammation by improving muscle mass and function.
- Improved Digestive Health: The carnivore diet can help to improve digestive health by eliminating plant-based foods that can be difficult to digest and cause gastrointestinal distress in some individuals. This may be particularly beneficial for people with conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and small intestinal bacterial overgrowth (SIBO).
- Weight Loss: The high protein content of the carnivore diet can help to promote weight loss by increasing feelings of fullness, reducing appetite, and boosting metabolism. Some studies have also shown that a low-carbohydrate, high-protein diet like the carnivore diet can be more effective for weight loss than traditional low-fat diets.
- Improved Blood Sugar Control: The carnivore diet can help to improve blood sugar control by reducing the amount of carbohydrates in the diet. This can be particularly beneficial for people with type 2 diabetes, as well as those at risk for developing the condition.
In conclusion, while the carnivore diet is a relatively new concept, there is growing scientific evidence supporting its potential health benefits. However, it is important to work with a healthcare professional to ensure that nutrient needs are being met. Most people that have implemented this lifestyle report that their lab markers are greatly improved while living a carnivorous lifestyle. This alone makes it a very sustainable way of eating in order to maintain optimal metabolic health and reverse the negative health problems that have built up over the many years of eating the (recommended) Standard American Diet.
Sources and Citations:
- Clemens, R.A., Pressman, P., & Deutsch, A.S. (2020). Understanding the Science of the Carnivore Diet: An Analysis of Published Reports. Frontiers in Nutrition, 7, 17. doi: 10.3389/fnut.2020.00017
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7058369/
- Eaton, S.B., & Konner, M.J. (1985). Paleolithic nutrition: A consideration of its nature and current implications. New England Journal of Medicine, 312(5), 283-289. doi: 10.1056/NEJM198501313120505
Link: https://www.nejm.org/doi/full/10.1056/NEJM198501313120505
- O’Keefe, J.H., Jr., Cordain, L., & Harris, W.H. (2004). Mismatch diseases and our hunter-gatherer genome: Implications for modern lifestyles. Nutrition in Clinical Practice, 19(5), 525-534. doi: 10.1177/0115426504019005525
Link: https://journals.sagepub.com/doi/abs/10.1177/0115426504019005525
- Roberts, C.K., & Barnard, R.J. (2005). Effects of exercise and diet on chronic disease. Journal of Applied Physiology, 98(1), 3-30. doi: 10.1152/japplphysiol.00852.2004
Link: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00852.2004