Carnivore Diet
Our ancestors have been hunting and eating animal meat for 4 million years. Our brain grew in size and complexity because of meat. The carnivore diet is THE ancestral human diet, based on only eating from the animal kingdom. Sounds radical, I know. Don’t we need carbohydrates, including fiber, to thrive? Actually, no. There’s only two essential macronutrients needed for human survival and neither one of them is carbohydrates. Sure, carbs bring color, texture, flavor and creativity to the party, but they also bring anti-nutrients, such as lectins, oxalates and phytates. Plants want to live and procreate, which means that they needed to develop an internal defense mechanism to ward off predators such as insects, animals and humans. Anti-nutrients are their innate defense system. While some humans can tolerate eating plant anti-nutrients, others may not. Lectins, oxalates, phytates and about 300 other anti-nutrients can cause serious health complications for some people in the form of migraines, gastro-intestinal distress, gut dysbiosis, declining brain function, thyroid dysregulation, blood glucose issues and so much more. The only way to know for sure is to eliminate plant foods for a trial period and reintroduce plant foods again at a later time. However, many people feel so incredibly optimized on an animal-based diet that they never look back.
The carnivore diet may sound extreme, and that’s because it is. Many people have found immense success at achieving their health and fitness goals on the carnivore diet while others use it as a 1-3 month metabolic reboot and then reintroduce select plant foods back in, often referred to as a keto-carnivore hybrid lifestyle. No matter what equation works for you, the goal here is to feel optimized and be metabolically flexible, meaning that your body can switch from using glucose or ketones (fat) for fuel without causing a downward spiral on your health. That takes patience, commitment and self-awareness.
Health Conditions Optimized with the Carnivore Diet
Weight Loss
Weight Gain
Autoimmune Diseases
Skin Conditions
Hormonal Imbalances
Improve Glucose Control
Reverse Type 2 Diabetes
Crush Sugar Cravings
Reduce Inflammation
Body Composition Goals
Reverse Metabolic Syndrome
Improve Mood
Increase Energy
Increase Libido
Mitigate Arthritis
Gut Dysbiosis
Animal-based nutrition has the highest quality, bioavailable nutrients of all food groups. There’s no need for your body to expend energy to convert nutrients into the form your body needs to thrive. Plant-based nutrients require energy expenditure to convert the nutrients into the forms our human body needs in order to utilize them, and by then, we are still not absorbing all that plants aim to offer. Some people do this better than others. Those that already have a compromised immune system, genetic SNP’s (mutations), and other health issues that inhibit the proper absorption of essential nutrients may struggle.
Animal meats are complete proteins, meaning that they contain the 9 essential amino acids our body cannot make (there are 20 amino acids, of which 9 are essential and 11 non-essential); whereas plants are not, with the exception of soy-based products. Amino acids are compounds that are the building blocks of protein and are a key component to sustaining and thriving in life. Beans, peas, lentils (legumes), nuts, seeds, whole grains and fruits and vegetables are not complete sources of protein. Can vegans successfully obtain complete protein sources? Yes, but with mindfulness and expertise on combining certain foods to create complete proteins, along with specific supplementation of exogenous amino acids, vitamins and minerals. That being said, high quality animal protein sources will always trump vegan combinations.
How to Start a Carnivore Lifestyle
Most people come to the carnivore lifestyle after they’ve hit rock bottom due to a health issue, or are curious about the benefits they’ve heard or read about. At this point there are some important facts to understand before going all in.
1. There is a transition period that can last anywhere between 2 weeks and a few months to be aware of. Some people experience constipation and/or diarrhea due to the change in diet. Not to fret. As your digestive system switches gears, there are a variety of supplements you can take to mitigate these symptoms until you acclimate. Ox bile, lipase and HCL are all options to help get you through the transition period.
2. While some people like to jump headfirst into everything they do, that’s not necessary here. Depending on where you’re coming from (the SAD, or Standard American Diet, keto diet, vegan diet) you can absolutely start slow. Possibly incorporating one carnivore meal into your routine a few days per week may be best for you while you work up to eating carnivore diet full-time. There are many different ways to start out and working with a certified carnivore coach, such as myself, may be part of your early equation.
3. When you switch over to a carnivore diet, you will lose electrolytes, such as sodium, potassium, magnesium, and calcium. This is a result of restricting carbohydrates on low to zero carb diets, where our kidneys excrete more sodium (eating carbs makes our bodies hold onto more water) which disrupts the electrolyte balance. This is why some people experience the “keto or carnivore flu” when first starting out. The solve is making sure you are hydrating daily with electrolytes.
4. Being prepared with the proper food is crucial when starting the carnivore diet. Stocking your kitchen with bone broth, steaks, ground meat, fish, chicken, lamb and seafood, as well as animal-based fats to cook with make this way of life easy. Carnivores focus on healthy cooking fats, such as grass-fed butter, ghee, suet, tallow, and lard to cook their meals in. Protein plus fat equals satiety. Watch how your sugar cravings go bye-bye. You eat to satiety and it’s virtually impossible to over eat protein- your brain will tell you when you’ve had enough. Most carnivores eat twice a day, leaving you with more time to focus on other areas of your life besides when your next snack or meal is. You will be nourished for hours and hours. It’s an amazing tool to use on a weight-loss journey.
Bonus Benefits on the Carnivore Diet
Losing fat and gaining lean muscle mass.
Deep sleep.
No more sugar cravings.
Glowing skin.
Increased libido.
Stable blood glucose levels.
No more brain fog.
The list goes on and on…
If you’re looking to level-up your health and fitness goals, consider the carnivore diet as a tool to get you there. You can use it as a short-term or long-term tool to re-establish overall wellness. Always consult with your primary care physician before starting any new diet to make sure it’s a good fit for you. Build your team of health professionals to help guide you safely.
For healthy animal-based recipes, check out my protein-packed options here.
This blog is not to be used as medical advice or for making any lifestyle changes to treat any medical condition in either yourself or others. Consult your own physician for any medical issues that you may be having.