carnivore diet benefits
The Carnivore Diet has had a surge in popularity in recent times. There is a recognition that some people suffer significant medical issues as a result of eating gluten and other gut damaging nutrients. The book ‘The Plant Paradox’ by Dr. Gundy discusses the chemicals that plants devised through evolution to protect themselves since they could not run away from animals wanting to eat them. Our teeth and gut length indicate that our diet in Paleolithic times was primarily meat based and influenced our health in many ways. ‘The Carnivore Code’ by Dr. Saladino discussed in detail many of the benefits seen with a meat-based diet. Nutrition is most certainly NOT ‘one size fits all’!!!! There are several benefits to this diet which include
Weight loss. Unlike keto, which limits your carbohydrate allowance per day, the carnivore diet aims for zero carbs per day. You eat only meat, fish, eggs and some dairy. All other food groups are excluded including vegetables, grains, fruits, nuts and seed and legumes. Because meat is high in protein, it is very satiating which will lead to reduced caloric intake and subsequent weight loss. A high protein diet can also increase your metabolic rate, helping you burn more calories. Your body’s preferred energy source is carbohydrates, but if you don’t eat carbs your next resort is burning fat. People tend to feel good once they are off carbs because meat is not as inflammatory and doesn’t cause wild swings in blood sugar like carbohydrates can. Insulin levels are reduced helping with the weight loss.
Reduced bloating. Reduced plant intake can eliminate bloating and reflux. This is due to the toxic chemical’s plants may contain to protect themselves.
Improved energy. This appears to be due to improved mitochondrial energy production. Some patients with fibromyalgia will have reduced symptoms due to this effect.
Better mood. Neurochemicals such as Dopamine and Serotonin are increased with a meat diet.
Blood sugar regulation. Less carbs mean lower stimulation of insulin secretion and better blood glucose control.
Improved skin. These include a visible reduction of acne and eczema flare ups.
Improvements in inflammatory conditions. These include auto immune illnesses and arthritis.
Will I be deficient in nutrients?
Many have a misconception that a varied and ‘balanced’ diet is required to avoid nutrient deficiencies. In fact, this is not the case. I have seen more ill-health because of poorly constructed vegetarian diets. It is not easy to have a well-balanced vegan diet and this will often lead to significant health issues after more than 5 years. Meat has more bioavailable nutrients than many other foods. Red meat contains the most easily absorbable form of Iron. Additionally, there are many nutrients that simply don’t occur in plants at all, like vitamin B12 (crucial for energy production and formation of red blood cells, as well as mood. Choline, taurine, carnitine, carnosine, Vitamin K2 and others, are only found in animal foods. An important point to note here is the difference in grass fed vs grain fed meat. Grass fed meat is much higher in nutrients and helps to reduce the inflammatory process in the body by avoiding excess chemicals and pesticides. Grass fed animals have higher levels of vitamin E, beta carotene (precursor to vitamin A), vitamin C and CoQ10. Grain fed cattle eat grains that contain inflammatory omega 6’s, mold, and toxins. They ingest a variety of pesticides that are sprayed on the grains- glyphosate(roundup) and 2-4-D. These toxins end up in the muscle meat of the animals.
Side Effects
Diarrhea. Diarrhea can occur when food passes through your digestive tract too quickly. If you've been eating plant foods, transit times are usually slower to allow time for your body to deal with the excess fiber and draw nutrients from the food. When you transition to a zero-fiber diet, transit time can be disrupted, and diarrhea occurs. Common and successful strategies for this problem include
Allow time for your body to adapt to a zero-fiber diet - at first, food will pass through the large intestine too quickly for the large intestine to pull water from the food.
As well, reduce consumption of rendered fats. Rendered fats are usually liquid fats like cream, lard, and tallow. These types of fats can pass through your system too quickly.
The “Low-Carb Flu” Arguably the most challenging period of transitioning into a low carb diet is the first few days as your body adjusts to the dramatic decrease in carbohydrate intake and your metabolism begins its shift to fat as its primary fuel source. It is not uncommon during this period to experience a lack of energy, irritability, ravenous hunger, and brain fog, symptoms commonly referred to as the “low-carb flu.” These uncomfortable symptoms arise because a carnivore diet eliminates the spikes in blood sugar that follow carb-heavy meals, keeping insulin levels low (because it is no longer needed in response to said blood sugar spikes) and triggering the kidneys to excrete high levels of electrolytes—think sodium, potassium, and magnesium. Additionally, many people transition to a carnivore diet from a standard, modern diet, which was likely rich in processed foods packed with sodium, so electrolyte levels drop simply because you aren’t getting enough sodium to replace that which you previously took in from processed foods. In the end, if you do not replace these excreted and/or missing electrolytes in your new carnivore diet, it can ultimately lead to a drop in blood pressure and bring about the symptoms of “low-carb flu.” We suggest increasing your sea salt intake or purchasing our Ortho Minerals to help alleviate these symptoms.
A True Carnivore Diet means eating everything on the animal- from nose to tail. This will give you the full benefits, and all the nutrients needed for a long-term sustainable lifestyle. If you are not keen on eating animal organs, you can still use the carnivore diet as a tool for weight loss. This would be the fundamental carnivore diet which includes meat, some eggs, seafood, and dairy.
Suggested Reading: The Carnivore Code by Paul Saladino, MD
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