There is so much to say about diet. Everyone, at some point in the year, considers adjusting their diet or being on a specific diet that caters for a specific goal or outcome. With so much information and controversy about which diet works best for each goal, it is hard to know which option is best.
The carnivore diet has been gaining momentum among health-conscious individuals looking to simplify meal planning while exploring benefits such as weight loss and improved wellness. With its focus on an all-meat approach, this diet can be compelling for those who enjoy organic meat and are keen to gain muscle mass, reduce inflammation, and improve mental clarity. But, is it healthy to cut out plant-based foods entirely? How sustainable is it, and how can it be done safely?
These are valid questions and this guide outlines everything you need to know about the carnivore diet - including its benefits, potential risks, and strategies for following it safely.
What is a carnivore diet?
At its core, the carnivore diet involves eating exclusively meat, fish, and animal-based products. It eliminates carbohydrates, including fruits, vegetables, grains, and legumes. The diet emphasises eating foods like beef, lamb, chicken, fatty fish, eggs, butter, and organ meats (called offal). Many advocates of this diet believe it addresses specific health concerns, enhances energy and focus, and even reduces inflammation.
The Benefits of a Carnivore Diet
While research is limited, anecdotal evidence points to several benefits of following this diet when done correctly. However, we believe that a carnivore diet is appropriate only in short bursts and you should always strive for a balanced diet. It is never good to cut out entire food groups indefinitely.
Halal Origins supplies the finest organic meat, so we see the value in eating a meat rich diet, but we always put our customer’s well-being before our financial interests. And, for that reason, we promote that balance is key.
Weight Loss
The restrictive nature of the carnivore diet can lead to rapid weight loss. By eliminating processed foods, sugary snacks, and carb-heavy meals, the diet simplifies choices, reduces food cravings, and encourages eating fewer calories overall.
Also, the high protein content in meat has a profound effect on your hormones that impact dietary decisions. For one, protein satiates you more by regulating your hunger through the release of ‘leptin’, which signals to your brain that you are full.More than this, it suppresses the hormone ‘ghrelin’, which signals that you are hungry and produces cravings.
This is one of the reasons our protein meat boxes have become so popular amongst gym-goers.
Improved insulin sensitivity
When you eat carbohydrates, it causes large sugar spikes in your bloodstream and this triggers the release of insulin, a hormone that transports sugar into your muscles and cells to store them for later. You interpret this as a ‘sugar crash’, which encourages you to eat more and it creates a vicious cycle of carbohydrate or sugar consumption.
This issue doesn’t arise when eating proteins. Have you noticed how many sugary treats or chips you can eat without feeling satiated, compared to how many eggs or steaks?.
Protein and carbohydrates have the same number of calories per gram (4), but your body processes them differently. The off-switch for carbohydrates just isn’t as effective and this often leads to weight-gain and reduced sensitive sensitivity.
Reduced Inflammation
Some ingredients are known to cause inflammation in the body more than others. These include refined sugars, highly processed oils, and certain grains.
The elimination of inflammatory foods can lead to reduced inflammation in the body. Some people with autoimmune conditions like rheumatoid arthritis in particular, report symptom relief when they switch to an all organic meat diet.
Switching to meat only is believed to significantly reduce these symptoms in people that suffer from those conditions, however, it does not mean that following the carnivore diet exclusively is appropriate for people who do not have an autoimmune condition.
Clearer skin
Many individuals note improvements in their skin. This is believed to result from potentially reduced inflammation and the removal of sugary and processed foods. Formal research is limited on this subject, however.
____________________________________________________________________________
Must read: Halal Origins Celebrates 3 Years of Excellence
____________________________________________________________________________
Improved energy, mood and clarity.
Eliminating processed carbs and sugar helps stabilise energy levels, while the high-protein, high-fat structure fuels consistent energy. This is because your body doesn’t experience the tug of war between sugar spikes and crashes. Your body will gradually switch from burning carbohydrates to burning fat.
Many people report better mood and clarity when their body is in a fat burning, or keto state, however, you will need to consume much more healthy fats, otherwise, you will feel lethargic and irritable. This may not be sustainable in the long term, which is why we promote a healthy balance of protein and carbs.
Stronger bones and muscle mass
High protein intake is essential for muscle repair and bone health, making the diet favourable for those focusing on fitness and strength. This is particularly important as we age because ageing naturally reduces our muscle mass and bone density.
By eating a diet rich in protein, you can slow this decline and even increase muscle mass and bone density, ensuring greater mobility and health in later years.
Gut health improvements
Although counterintuitive, some individuals with digestive issues find relief with the carnivore diet. This may be due to the removal of FODMAP foods, which can trigger discomfort in those with specific gut conditions.
FODMAP stands for fermentable oligosaccharide, disaccharide, monosaccharides and polyols, and it refers to carbohydrate structures that your body struggles to break down. They are poorly absorbed by the small intestine and ferment in the large intestine and colon, causing bloating, discomfort, and loose stools or constipation.
By eating an all meat diet rich in protein and healthy fats, this problem is either eliminated or reduced significantly. It also enables you to determine which foods specifically trigger an adverse reaction when you reintroduce them, and having a break from them can increase your tolerance.
This is why we believe a carnivore diet is good in short bursts. Eating foods high in healthy, natural fats improves nutrient absorption because your gut will clear out a lot of waste products when it is low on carbohydrate energy, and vitamins A, D, K, and E, require fats to be absorbed.
Navigating the Challenges of a Carnivore Diet
Despite its benefits, a carnivore diet comes with challenges and risks that require careful planning. Here’s how to address them effectively.
Risk of nutritional deficiencies
By eliminating fruits, vegetables, and grains, you risk missing out on key nutrients like vitamin C, potassium, and fibre. To mitigate this, prioritise nutrient-dense options like organ meats (e.g., liver), which are rich in vitamins and minerals. Supplementing with certain nutrients like vitamin D or C may also be advisable.
Overconsumption of saturated fats
Consuming large amounts of fatty cuts of meat can lead to higher levels of saturated fat in your diet, which may contribute to heart health concerns. Focus on balance by including leaner meats like organic chicken or fish and using healthy fats, such as ghee or tallow.
Constipation
The lack of fibre can contribute to digestive discomfort. While anecdotal reports suggest this issue lessens over time, ensuring adequate hydration and including bone broths may help.
Cost of quality meat
A carnivore diet can be expensive, particularly when focusing on high-quality, ethically sourced options. Choosing organic lamb, HMC organic beef, free-range chicken, or other organic meats is crucial for maximum health benefits. To save money, consider ordering in bulk using Halal Origin’s wholesale meat services.
Buying in bulk will reduce your costs significantly, allowing you to save pounds in your pocket, while losing pounds around your waist.
Sustainability concerns
It’s essential to evaluate the environmental impact of a meat-heavy diet. Opt for ethically sourced and organic meat to support sustainable practices.
Halal Origins sources its produce from local organic farmers, who emphasise high standards of animal welfare consistent with halal requirements.
Final Thoughts
A protein rich diet can be good for you in short bursts, however, it is never advisable to eliminate entire categories of food permanently, unless you have a medical condition that warrants it. Under those circumstances, it is best to follow the advice of a medical professional.
There is limited research on the subject, but it has produced mixed results, with some saying that eating meat exclusively simply switches the problem, causing deficiencies in vital minerals and vitamins; it can lead to kidney stones, and other health complications.
As always, balance is key. Periods of high meat and low carbohydrates will serve you well, but overall, you should focus on eating a balanced diet focused on high-quality, organic meats.
Halal Origins supplies the finest grade of organic meat, whether you enjoy organic lamb, HMC beef, organic or free-range chickens, or gluten-free meats, we have something for everyone.