Advantages and applicable scenarios of a full-meat diet
The carnivore diet is a diet that completely excludes plant-based foods and consumes only animal-based foods. For some people, this diet can bring significant improvements, especially in the following situations:
- Gastrointestinal problems (such as constipation, bloating, and gut microbiota imbalance)
- Small intestinal bacterial overgrowth ( SIBO ): Fiber in vegetables may worsen symptoms.
- High insulin levels and metabolic syndrome: A whole-meat diet can significantly lower insulin levels and improve cardiovascular and inflammatory issues.
In addition, reducing fiber intake can immediately improve bowel movements and defecation difficulties for some people.
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Potential risks and misconceptions about a full-meat diet
Consuming only muscle cuts (such as steak and chicken breast) without including organ meats (such as liver, kidney, and bone marrow) can lead to nutritional imbalances. Below is a nutritional comparison between vegetables and meats:
|
Nutrients |
Kale ( 1 cup) |
Chicken ( 3 ounces) |
Salmon ( 3 ounces) |
|
Potassium |
375 mg |
220 mg |
300 mg |
|
magnesium |
7% |
6% |
5% |
|
Vitamin B6 |
10% |
25% |
25% |
|
iron |
5% |
4% |
1% |
|
Vitamin C |
134% |
0% |
5% |
|
Vitamin D |
0% |
1% |
0% |
|
calcium |
10% |
1% |
0% |
|
Vitamin A ( beta- carotene) |
133% |
0% |
0% |
Vegetables not only provide vitamins and minerals, but are also rich in phytonutrients , which have anti-cancer and antioxidant functions that are lacking in meat.
Regarding the balance between phytic acid and iron
Although phytic acid in vegetables is considered an anti-nutrient that can hinder mineral absorption, studies have shown that it has strong anti-cancer capabilities and can neutralize free radicals, especially hydroxyl radicals that are bound to iron or copper.
Iron from animal-based foods is highly absorbable, but excessive iron can cause oxidative stress and blood vessel damage, and it is not easily excreted. Phytic acid in vegetables helps balance iron intake, which is especially important for men.
Precautions for an all-meat diet
- It is recommended to pair it with offal (such as liver, brain, kidney, and bone marrow) to supplement micronutrients.
- You can add fermented vegetables (such as sauerkraut) to supplement vitamin C and probiotics.
- Pay attention to your protein intake; excessive protein intake can shorten your lifespan.
- Long-term vitamin C deficiency may cause symptoms such as fatigue after three months.
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Conclusion: Find a dietary balance that suits you.
A full-meat diet may be effective for some people, but it's not a universal solution. The nutritional and protective benefits of vegetables, especially phytonutrients and antioxidants, cannot be ignored. If you choose a full-meat diet, you should pay attention to nutritional diversity and long-term risks, and appropriately add fermented vegetables and offal to balance health and therapeutic effects.
YouTube source: https://www.youtube.com/watch?v=Z22N0SJZv_g
YouTube Column: Dr. Berger in Chinese Health knowledge
