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The carnivore diet has gained popularity recently due to its reported health benefits.
Proponents claim that it helps with weight loss, inflammation, digestion, and certain health conditions.
However, there is little to no evidence to support the diet.
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The carnivore diet is a low-carbohydrate diet often compared to the keto and paleo diets.
Compared to other macronutrients, carbohydrates have the greatest impact on blood sugar.
This is why low-carbohydrate diets (like the carnivore diet) are thought to reduce overall blood sugar.
However, more research is needed regarding the long-term effects of a low-carbohydrate, animal-based diet.
While there isn’t solid evidence that the carnivore diet improves insulin resistance, some evidence supports low-carbohydrate diets.
According to one study, restricting carbohydrates may increase specific proteins in your blood that promote insulin sensitivity.
However, some researchers have found that a low-carbohydrate diet may worsen insulin resistance in healthy adults.
Therefore, caution should be taken when following the carnivore diet orother low-carbohydrate diets.
May Help Meet Protein Needs
As an animal-based diet, the carnivore diet is naturally high in protein.
Protein is an essential macronutrientyour body needs for structure and many vital functions.
Proteins can also act as enzymes and antibodies.
However, protein needs may be higher for athletes, older adults, and people with certain medical conditions.
However, it’s important to note that too much protein in your diet may be harmful.
May Facilitate Weight Loss
Like some other high-protein diets, the carnivore diet may help with weight loss.
According to one review, eating more protein than is typically recommended has been shown to facilitate weight loss.
A high-protein diet maydecrease levels ofghrelin, which is a hormone that causes you to feel hungry.
Therefore, a high-protein diet may suppress your appetite and lead to lower calorie intake.
The carnivore diet may lead to rapid weight loss, which is generally considered unsafe.
May Impact Mood
Proponents of the carnivore diet claim that following the diet may improve mood and mental health.
However, researchers do not clearly explain why meat consumption may impact mood.
Plus, the studies included in the meta-analysis had some design flaws.
Other studies have found potential benefits of low-carbohydrate diets on mood and anxiety disorders.
These effects may be due to reductions in inflammation.
A high-sodium diet may increase the risk of heart disease.
When following the carnivore diet, plant-based foods should be avoided.
Examples of plant-based foods include:
Alcohol is also typically avoided on the carnivore diet.
While some people report consuming caffeine, it’s typically recommended that they only drink water and bone broth.
Who Might Benefit Most From the Carnivore Diet?
The carnivore diet may have some health benefits, especially for specific populations.
Additionally, little is known about the long-term effects of the carnivore diet.
However, it has a few distinct differences from these other popular diets.
Carnivore vs. Keto
The carnivore diet and the keto diet are both low in carbohydrates.
Both diets may also help with short-term weight loss.
Unlike the carnivore diet, theketo dietallows some plant-based foods.
Small amounts of fruits and vegetables are also allowed.
On the keto diet, carbohydrates should be low, protein moderate, and fat high.
The carnivore diet, however, does not require you to track macronutrient intake.
While you could eat some carbohydrates on the keto diet, the carnivore diet does not allow any carbohydrates.
Both diets require a low intake of carbohydrates, including refined grains and added sugars.
Below is a sample of what to eat for breakfast, lunch, and dinner for three days.
High saturated fat intake on the carnivore diet may increase the risk of heart disease.
Proponents of the diet claim that it promotes weight loss and helps manage throw in 2 diabetes.
However, there is no scientific evidence to support these claims.
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