Should You Go On An All-Meat Diet?

A carnivore-diet is a kind of diet that only focuses on non-vegetarian and meat- heavy diet. For those in the US, the popular choices include beef, chicken, pork, lamb, fish, organ meats, eggs, and small amounts of hard cheese or heavy cream. Some also allow low-carb seasonings, like salt and pepper, but discourage plant-based beverages like coffee or tea.

If one has to know the history or historical association of this diet, then it could take them back to the paleolithic times. However, it is important to note that this diet is based on the "belief" that humans evolved to eat mostly meat and that carbohydrates are responsible for chronic health issues. However, studies do suggest it was not until the ice age, when vegetation was covered with snow that the earliest human began to hunt and consume meat. This suggests evidence of fire too, which was found way later, suggesting that the earliest humans probably survived on a vegetarian diet and meat substituted only in the time of crisis.

Unlike other low-carb diets like keto or paleo, which limit carbs, the carnivore diet eliminates them completely.

Are there any benefits of an all-meat diet?

While there are certain short-term benefits, there are no controlled studies that support the supposed health benefits of this diet. Claims often rely on anecdotal evidence, which lacks scientific reliability.

Some benefits suggest towards a weight loss and improved blood sugar levels, primarily due to its high protein and fat content. Protein helps increase satiety, reducing calorie intake, and may also boost metabolism.

Eliminating high-carb, processed foods like sugary snacks and refined grains can also contribute to better health markers, such as reduced belly fat and lower blood pressure. However, this could be gained even while going on at an all-meat diet, if processed meat is being confused.

Experts also suggest that many of these benefits can be achieved through less restrictive diets, such as balanced low-carb or ketogenic plans, which are easier to sustain and provide more nutrients.

Are there any risks?

Nutritional Deficiencies

The diet excludes essential plant-based foods that are rich in fiber, vitamins, and antioxidants. Without these, you miss out on nutrients like vitamin C, folate, and beneficial plant compounds that support long-term health. Fiber, for example, promotes gut health and regular bowel movements, both of which are absent in the carnivore diet.

High in Saturated Fat and Sodium

Consuming large amounts of animal products can lead to excessive intake of saturated fat, cholesterol, and sodium. While recent studies challenge the direct link between saturated fat and heart disease, high levels of these nutrients may still increase risks for heart-related conditions, especially in certain individuals.

Processed meats, such as bacon, are also high in sodium, which can elevate blood pressure and strain kidney health.

Gut Health Concerns

The lack of fiber in the diet can negatively impact gut health, potentially leading to inflammation, constipation, and an imbalance of gut bacteria. Poor gut health has been linked to several chronic conditions, including colon cancer.

Limited Suitability

The carnivore diet may not be safe for everyone. People with kidney disease, children, pregnant or breastfeeding women, and individuals with cholesterol sensitivity or a history of eating disorders should avoid this diet.