Exploring Diets: What Is Similar to the Carnivore Diet?

Wondering what is similar to the carnivore diet? You’re not alone. This dietary trend, centered around animal products and low to zero carbs, has counterparts worth considering. This piece unpacks those alternatives—diets that not only share the high protein intake but also range from strict zero-carb regimens to more flexible eating plans allowing some plant-based foods. Whether it’s the ketogenic approach, primal eating patterns, or elimination diets that pique your interest, each has common threads with the carnivore diet which we’ll dive into here.

Key Takeaways

• The carnivore diet is a strict zero-carb model focused solely on animal products, differing from the ketogenic diet which allows for some low-carb plant foods and has broader health benefits like improved epilepsy outcomes and potential benefits for neurodegenerative diseases.
• High-protein diets like the carnivore diet promote increased satiety and metabolic rate, which can aid in weight loss and muscle mass preservation, with the carnivore diet offering a range of protein sources from different animal products.
• Fat-centric diets like the ketogenic and carnivore diets utilize fat as the primary energy source and offer health benefits such as cholesterol improvement and appetite control, with an emphasis on a balance between healthy fats and saturated fats for overall health.

Exploring the Zero Carb Approach

Zero carb diets, spotlighting the carnivore diet, seek to drastically reduce or completely eliminate carbohydrate consumption, relying instead on animal products to meet nutritional needs. It’s a strict approach, excluding all plant and plant-derived foods, thus attaining zero carbohydrate intake.

However, there’s a slight variation in the form of the Keto Carnivore Diet, a fusion of keto and carnivore diets. This combination focuses on consuming high amounts of animal products while keeping carbohydrate intake ultra-low, fitting within keto guidelines. What sets the Keto Carnivore Diet apart is the customization, allowing the inclusion of keto-approved plant foods in moderation, such as certain nuts and non-starchy vegetables.

When comparing the carnivore diet vs ketogenic diet, both share a low carb approach, but they differ in their flexibility, with the ketogenic diet allowing more choices, including some plant-based foods.

The Carnivore Diet as a Zero Carb Model

At its core, the carnivore diet is the epitome of a zero-carb model. It involves the exclusive consumption of animal products, or only meat, excluding all plant compounds, fruits, vegetables, legumes, grains, nuts, and seeds. The diet includes a variety of foods such as:

• beef
• pork
• lamb
• chicken
• fish
• eggs
• bone marrow
• bone broth
• lard

This ensures that there is a wide range of options to choose from.

Historically, indigenous diets, such as that of the Inuit, featured a high intake of animal products rich in vitamins A and D, with very low carbohydrate consumption leading to a state of ketosis. The carnivore diet echoes this historical approach, taking us back to our ancestral eating habits.

Other Zero Carb Diets

While the carnivore diet is a zero-carb model, it’s not the only one out there. The ketogenic diet, for instance, is designed to reduce carbohydrate intake sufficiently to induce a metabolic state known as ketosis. Unlike the carnivore diet, which excludes all plant-based foods, the ketogenic diet allows for the consumption of some low-carb plant foods such as:

• certain fruits
• vegetables
• nuts
• seeds

There’s more to the ketogenic diet than just weight loss. It has documented benefits, including improved outcomes for epilepsy, potential benefits for neurodegenerative and autoimmune diseases, and the anti-inflammatory properties of ketones. Both ketogenic and carnivore diets have shown potential for weight loss, with documented reductions in body weight, body mass index, triglycerides, LDL cholesterol, and blood sugar, along with an increase in HDL cholesterol. For many individuals, weight loss is a primary motivator for adhering to the ketogenic diet.

High Protein Diets: A Common Thread

While the carnivore diet is a zero-carb model, it also falls into the category of high-protein diets. These diets contribute to increased feelings of fullness, which can decrease overall calorie intake and lead to weight loss due to heightened satiety and an enhanced metabolic rate. This high protein intake is also crucial in preserving muscle mass during weight loss, allowing for a greater reduction of fat mass. Some benefits of the carnivore diet include:

• Increased feelings of fullness
• Decreased overall calorie intake
• Weight loss
• Preserving muscle mass
• Reduction of fat mass

An example of the benefits of the carnivore diet can be seen in Shawn Baker’s workout routine improvements on the carnivore diet.

Another example of a high-protein diet is the Primal Diet, which simulates the presumed diet of early humans, focusing on high protein and fat intake paired with low carbohydrate consumption. The similarities between these diets and the carnivore diet highlight the importance of protein in dietary plans.

Protein's Role in Weight Loss and Muscle Gain

Protein plays a crucial role in weight loss and muscle gain. It promotes weight loss by making individuals feel more full after meals and increasing their metabolic rate. Simple strategies such as eating slowly and monitoring hunger can help control portion sizes, which is beneficial when consuming meals high in protein.

Protein is also crucial for athletes, including those who exercise recreationally. It’s recommended to consume meals containing 20-40 grams of protein to adequately distribute protein intake throughout the day. Consuming around 20 grams of high-quality protein soon after a workout can optimize muscle mass maintenance and growth.

Diets That Prioritize Protein

There are several diets that prioritize protein, much like the carnivore diet. The Paleo Diet and Dukan Diet, for instance, emphasize a high protein intake while still including some plant-based foods. The Paleo Diet is designed around the concept of eating unprocessed foods that are believed to have been consumed by our Paleolithic ancestors. Among its benefits, the Paleo Diet has been associated with weight loss, improved insulin sensitivity, and alleviation of autoimmune symptoms.

These diets highlight the importance of protein in our daily nutritional intake and align with the carnivore diet’s emphasis on animal-based proteins.

All About Fats: Diets Emphasizing Fat Consumption

While protein plays a crucial role in diets like the carnivore diet, so do fats. Some diets, such as the ketogenic and carnivore diets, emphasize fat consumption, relying on fat as the primary source of fuel. The ketogenic diet is defined by its high-fat, moderate-protein composition. This diet emphasizes the consumption of foods rich in fat and moderate in protein. The purpose of the keto diet is to shift the body’s dependence from carbohydrates to fat.

These diets can offer various health benefits, including:

• Reducing LDL cholesterol and triglycerides while increasing HDL cholesterol
• Weight reduction and decreased visceral adiposity
• Improved appetite control
• Positive influence on the microbiome, indicating a healthier gut profile.

Healthy Fats vs. Saturated Fats

When we discuss diets emphasizing fat consumption, it’s crucial to understand the types of fats consumed. Saturated fat tends to be solid at room temperature and is commonly found in animal products, while unsaturated fats are usually liquid and come from plant oils and fish. Although eating saturated fats typically raises levels of both ‘bad’ LDL cholesterol and ‘good’ HDL cholesterol in the bloodstream, it’s important to maintain a balance between healthy fats and saturated fats for overall health.

Unsaturated fats, particularly monounsaturated fats and polyunsaturated fats, offer numerous benefits. Monounsaturated fats, found in foods like avocados and olive oil, may contribute to lowering ‘bad’ LDL cholesterol and enhancing blood sugar control. Polyunsaturated fats, including omega-6 and omega-3 fatty acids, are known to help reduce ‘bad’ LDL cholesterol and triglyceride levels, along with improving overall heart health. The Mediterranean diet, recognized for preventing heart disease, emphasizes the consumption of unsaturated fats from a variety of sources.

Diets Rich in Fats

Diets rich in fats, like keto diets and keto carnivore diets, focus on fat as the primary energy source. The keto diet replaces carbohydrates with fat as a primary source of energy, inducing the metabolic breakdown of fat in the body. Ketogenic diets aim to transition the body into a state of ketosis, where ketone bodies derived from fat metabolism become the main energy source.

The keto carnivore diet is a variant of the ketogenic diet that includes animal products as well as the consumption of low-carb plant foods such as:

• certain vegetables
• fruits
• nuts
• seeds
• healthy oils

A modern adaptation of the ketogenic diet, the Primal Diet combined with keto principles, focuses on very low carbohydrate intake, typically under 50 grams per day. These diets showcase the potential health benefits and energy-giving properties of diets rich in fats.

Elimination Diets and Food Sensitivities

Another category of diets similar to the carnivore diet is elimination diets. These diets are designed to identify food sensitivities by removing specific foods or food groups from the diet for a period, typically 2-6 weeks, to observe changes in health, reduce systemic inflammation, and allow the body to heal.

Advocates of the carnivore diet suggest that many health problems stem from consuming plant toxins and propose that a diet exclusively composed of animal foods, including organ meats, can be the optimal source of human nutrition.

Benefits of Eliminating Problematic Foods

Eliminating problematic foods can lead to improved health outcomes. An elimination diet can uncover specific food allergens, helping to identify potential food allergies. Following an elimination diet can lead to the identification of symptoms like dermatitis and stomach discomfort.

Additionally, elimination diets can guide individuals in creating a personalized meal plan that avoids identified food intolerances or allergies. Removing foods that cause sensitivities can lead to improvements in:

• energy
• sleep
• focus
• mood
• self-confidence

This creates a new baseline for optimal health.

Examples of Elimination Diets

Examples of elimination diets include the Whole30 and GAPS diets. The Whole30 is an elimination diet designed to address health concerns like digestive issues, skin irritation, and joint pain by removing foods that are often inflammatory. During the Whole30 elimination diet, participants avoid consumption of added sugars, alcohol, grains, legumes, and dairy for a period of 30 days.

Elimination diets can vary significantly, with simple approaches excluding only one or two food items, while more comprehensive plans can remove multiple food groups entirely. Examples of different elimination diet intensities include:

• Simple version: avoiding common allergens like wheat and dairy
• Moderate version: excluding additional food groups such as nuts and alcohol
• Strict few-foods diet: limiting food intake to a minimal variety of foods such as apples, chicken, and rice, which can be considered a restrictive diet.

Nutrient-Focused Eating Plans

Moving on from elimination diets, let’s delve into nutrient-focused eating plans. These diets concentrate on the consumption or avoidance of specific nutrients. The carnivore diet, for example, eliminates plant-based toxins and concentrates on animal-derived nutrients. Diets high in unsaturated fats, sourced from foods like nuts, seeds, and fish, contribute to reducing heart and blood vessel-related disease risks, showcasing how targeted nutrient intake can form the crux of a health-based eating plan.

At the same time, the nutritional benefits of modern adaptations of traditional cuisines, which are minimally processed and nutrient-balanced, echo the nutrient-specific focus found in contemporary eating plans.

Diets Concentrating on Specific Nutrients

There are several diets that concentrate on specific nutrients. For instance, the GAPS diet emphasizes removing difficult-to-digest foods and replacing them with nutrient-dense options to improve gut health and potentially alleviate a range of psychological and behavioral conditions. The GAPS diet initially involves a restrictive introduction phase that focuses on healing the gut.

After focusing on healing the gut, the GAPS diet transitions to a more diverse, yet still nutrient-focused diet that includes organic foods and avoids processed items. These diets highlight the importance of specific nutrients in our daily nutritional intake and align with the carnivore diet’s emphasis on animal-derived nutrients.

The Balance Between Nutrients

While it’s important to focus on specific nutrients, it’s equally crucial to have a balanced diet that provides essential nutrients from various sources for overall health and disease prevention. A balanced diet not only offers the body essential nutrients, including vitamins, minerals, antioxidants, carbohydrates, protein, and healthy fats, but also helps prevent nutrient deficiencies.

A typical balanced diet is visually represented by:

• Half the plate filled with fruits and vegetables
• A quarter with grains
• A quarter with protein foods
• A serving of dairy or a dairy alternative

Diets that maintain a balance of nutrients have been scientifically proven to support health outcomes like weight loss and even help individuals lose weight, while also preventing heart disease.

Lifestyle Diets with Similar Philosophies

Apart from nutrient-focused and elimination diets, there are lifestyle diets with philosophies similar to the carnivore diet. These diets, such as primal or ancestral diet approaches, are based on the belief that our bodies are better adapted to the diet of our ancestors. The carnivore diet aims to follow this principle by focusing on animal-based foods.

Primal or Ancestral Diet Approaches

Primal or ancestral diets, like the Primal Blueprint and Paleo Diet, focus on whole foods and diets present before the advent of agriculture. Mark Sisson, author of ‘The Primal Blueprint,’ suggests improving health by aligning modern eating and lifestyle with those of our ancestors.

The Primal Diet differs from the Paleo Diet by being less restrictive, allowing moderate amounts of coffee, nightshade veggies, and raw or fermented whole fat dairy. Diets like the Paleo and Mediterranean diets aim to balance nutrient intake by focusing on whole, unprocessed foods and have been studied for their effectiveness in improving health and preventing diseases.

Modern Adaptations of Traditional Diets

Modern adaptations of traditional diets have seen a resurgence in appreciation for naturally sourced, whole-food diets, aligning with ancestral eating patterns. Contemporary diets, such as certain Paleo approaches, mimic historical reliance on marine and animal resources by incorporating significant amounts of fish and meat.

The Primal Diet includes a lifestyle component that recommends:

• Physical activity
• Mental engagement
• Adequate sleep
• Exposure to nature

Traditional diet adaptations recognize the necessity of personalization, considering individual health needs, environmental factors, and genetic predispositions. The Primal Diet, for example, is an adaptation of traditional diets that encourages consumption of high protein and fat with low carbs, reflecting early humans’ diets.

Summary

In conclusion, the carnivore diet, while unique in its strict focus on animal products and zero carbs, shares similarities with other diets. From the high-protein approach seen in diets like the Paleo and Dukan diets to the high-fat focus of the ketogenic diet and the food elimination seen in the GAPS and Whole30 diets, there are common threads that bind these diets together. Not forgetting the nutrient-focused diets that concentrate on specific nutrients and the primal or ancestral diets that hark back to our ancient roots. With its focus on animal-derived nutrients and elimination of plant toxins, the carnivore diet brings us back to basics, providing an interesting alternative for those seeking to improve their health through dietary changes.

Frequently Asked Questions

What is the carnivore diet?

The carnivore diet entails exclusively consuming animal products and excluding all plant-based foods, such as fruits, vegetables, and grains. It is a zero-carb diet.

How does the carnivore diet compare to the ketogenic diet?

The carnivore diet and ketogenic diet both emphasize low-carb intake, but the ketogenic diet permits some low-carb plant foods, while the carnivore diet does not. Therefore, the ketogenic diet offers more variety in food choices.

What are the benefits of a high-protein diet?

A high-protein diet can promote feelings of fullness, leading to reduced calorie intake and potential weight loss. This is due to increased satiety and improved metabolic rate.

What are elimination diets?

Elimination diets are designed to identify food sensitivities by removing specific foods or food groups from your diet for a few weeks, allowing you to observe changes in your health.

What is the focus of nutrient-focused eating plans?

The focus of nutrient-focused eating plans is on the consumption or avoidance of specific nutrients, including foods rich in the focused nutrients and the elimination of foods containing the avoided nutrients.