Dietitian’s Opinion of Carnivore/Low Carb Diets

The internet is WILD. Never in my life did I think I would see so many people believing that vegetables are toxic, and that meat is the only thing we should eat. My personal theory is that we are looking for hacks to make the daunting task of changing our habits feel easier, or faster-or we just aren’t motivated to change unless the change is sensational (think 75 hard instead of just working out consistently 3x/week and walking daily).

But the promises of these diets, Molly, you say to me. No more bloating, extreme weight loss, skin rashes clearing up, energy! How could it be bad?

Read on-we will break it down and explain why these things happen and if it is truly healthy.

What is a carb?

Yes-sugar, ultra processed foods, candy, baked goods are all carbohydrates. These specific products have virtiually no health benefits beside cheap calories, and calories do keep us alive.

But carbs are also fruit-containing water, fiber, antioxidants, vitamins, and minerals for optimal health. Potatoes, corn, green peas, whole grains, and legumes are also carbs. For reference, the American Heart Association recommends whole grains as one of the most effective ways to reduce cholesterol. Whole grains are also rich in minerals that aren’t found in other places. Legumes like chickpeas and black beans are just as rich in fiber as they are in protein, and recent research confirms that as little as 1/2 a cup per day can extend your life by seven years.

Plus, we need 150g, or 30% of a 2000 calorie diet, of carbs per day to allw our brain to function. Not eating that? Your body will make glucose from other sources until it gets annoyed and hits you with the most raging sugar cravings ever-you will give in and eat sugar. Then, you’ll get upset and frustrated at your lack of willpower and eat a pizza. I promise.

So why does low carb seem like the only way to lose weight?

Great question. Let’s say your normal day involves skipping breakfast because you are ‘fasting’ but you drink a 300 calorie matcha or oat milk latte (you are not fasting, check the nutrition label). Then, you get to the office and grab a scone from the front of the office and eat it mindlessly walking to your desk. A scone the size of your palm has 60g of carbohydrates. SIXTY. Then, you eat a salad with chicken for lunch (zero carbs) and your blood sugar crashes, you get exhausted, eat some candy from Trish’s desk, feel a little better, and get home to inevitably eat cheese while you cook dinner. For dinner, you make a stir fry with 3 tablespoons of teryaki sauce (30g more carbs just in the sauce)… you get it.

When you go ‘low carb’ what you are doing is forcing yourself to think before you put stuff in your mouth. Gone are the mindless scones and candy, the blood sugar rollercoaster, the high calorie dressings and sauces. Increased is your consumption of veggies and protein. OF COURSE you are going to lose weight!

Photo by Brooke Lark on Unsplash

What about Carnivore?

The carnivore diet works for IBS because it removes the fibers that feed your good gut bacteria but interact with your overgrowth (“bad”) bacteria and cause bloating, abdominal pain, and sometimes diarrhea or constipation. So yes, you will feel better at first. This is why low FODMAP works for a while also. Why does your skin clear up? Probably because you have a non celiac wheat sensitivity, and getting rid of gluten and related pesticides stops the trigger.

But if you don’t eat any fiber, you are not feeding your good gut bacteria! You are skyrocketing your risk of colon cancer. You are starving your body of antioxidants in fruit and veggies. AND, if you aren’t sourcing all of your meats locally, more than likely they are eating moldy feed which is causing adverse health effects in YOUR body.

I know carnivore seems like an easy fix, no more label reading, no worries about preservatives and pesticides but it WILL cause chronic disease over time, starting with high cholesterol. The sugar cravings I mentioned WILL happen.

Paul Saldinio, the (idiot?) who created this carnivore craze, quit the diet because he experience a plethora of negative health effects including lowered testosterone which is responsible for energy and muscle mass, among other things (gentlemen, ahem).

Vegetables are not toxic because they are grown in ‘toxic’ soil. There is not a lot of research on carnivore but you know what there is a shitload of research on? The Mediterranean diet for optimal health.

https://pubmed.ncbi.nlm.nih.gov/?term=mediterranean+diet&filter=simsearch3.fft

The choice is yours, but as a scientist and nutrition expert, here is what I recommend to my clients.

• Whole grains

• All the colors of the rainbow

• Lean protein, plenty of seafood

• Legumes daily (if you cannot tolerate these, I can help)

• Healthy fats

• Probiotic foods

• Herbal teas and plenty of hydration

• Daily movement

If there was a cheat code, we would all be selling it. Look at Ozempic, which I am in favor of with the right person (watch that muscle mass though)-it is available online via text message with a PA. No one is hiding the great hack to health. Small changes, done consistently, and living with intention (think before it goes in your mouth)- thats it.

You aren’t alone, and it’s not all in your head.

I am a registered dietitian helping women get to the root cause of diarrhea, constipation, and bloating so they can have predictable bowel movements.

Check out The Gut Restoration 6-module course

Schedule a free, 15-minute call here

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