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The carnivore diet—you might not find a more debated topic in nutrition science if you looked back a good thirty years or so. While the benefits of the diet and the science behind it are often skewed or misrepresented, the diet is truly effective if adhered to. In this article, we will explore several aspects of the diet, from its principles to its rise to popularity, and seven easy-to-make recipes that are in accordance with the diet’s principles.
The carnivore diet has, technically, been around for thousands of years. Hunter-gatherer communities from all over the world have long had diets that were almost exclusively limited to meat, with the occasional addition of foraged fruit. In fact, some communities, such as the Inuits of Canada and the Tsimane tribe of South America, still follow similar diets today.
So, just what is the carnivore diet? The carnivore diet is an extremely macro-restrictive diet that allows the consumption of only meat, poultry, fish, and game. Fruits, vegetables, and other plant-based products are strictly avoided. That said, there are ‘levels’ to the carnivore diet; the lowest levels allow the consumption of fruit and leafy vegetables. There are several people who have been known to take the diet to the extreme, avoiding dairy products like cheese and butter that have trace amounts of carbs from lactose, opting to cook their meats in animal-based fats such as lard, or just straight up eating it raw (yes, that's a thing).
The causality of why this diet is suddenly relevant today can be largely attributed to Jordan Peterson’s 2018 appearance on the ever-popular and controversial podcast, The Joe Rogan Experience. Peterson, a Canadian clinical psychologist, is an outspoken carnivore diet evangelist who credits the diet for a number of positive changes since he imported it into his lifestyle. One of the most prominent remarks, which also happens to be the most relevant to this conversation, are his claims that the diet cured his autoimmune inflammation almost entirely. He credits his daughter, Mikhaila Peterson, who suffers from similar ailments, for introducing him to the diet; she would later make her own appearance on the podcast, where she would proceed to double down on his claims.
Skeptics point out that Peterson himself made it clear he hesitates to recommend the diet to a regular person who isn't facing any health problems because he lacks a background in nutrition science and also does not understand the exactness of how it alleviated his own problems. This is in stark contrast to the assertions made by other proponents of the diet, such as Paul Saladhino and Brian ‘Liver King’ Johnson, who have claimed that the diet does everything from warding off the ill effects of seed oils to enhancing hormone functions. While both of those claims remain unsubstantiated, there is one use case for the diet that is worth considering: a potent short-term weight loss tool. Getting on the diet for a few months has been shown to decrease fat content as a result of two factors: decreased cravings due to the satiating nature of high-protein ingredients that make up the bulk of the diet, and the body entering a state of fat-burning ketosis as a result of carbohydrate deprivation. Another advantage associated with the diet is that meals are pretty easy to prepare. For those interested in exploring this choice, we've listed a couple of recipes that are centered around the diet’s main tenets. These dishes can be effective solutions for those looking to lose weight or improve their health.
Carnivore Tacos
● Using about 100g of room temperature bacon, weave together two square shaped lattices. Set aside.
● Whisk three large eggs, just until the yolks and whites start to coalesce, scramble using butter, and season with salt and pepper.
● Assemble the tacos by placing the scrambled eggs in the center of each lattice, and fold them in half to serve.
Chaffle
● Combine two large eggs with one cup of grated mozzarella cheese using a whisk; add a pinch of salt.
● Pour the batter into a waffle maker and cook for about two to three minutes.
● Serve hot with keto maple syrup.
Egg Custard
● Combine three eggs with two cups of heavy cream, a tablespoon of vanilla extract, and a quarter cup of erythritol.
● Pour the mixture into ramekins, place the ramekins in a water bath, and bake on high for thirty minutes.
● The custard is done once the tops have started to brown; this could take up to ten more minutes, depending on the make of your oven.
● Dust with cinnamon powder and serve at room temperature.
Chicken Bone Broth
● Boil chicken bones in water, in a ratio of 1.4:2, of bones to water, along with celery, salt, pepper, and apple cider vinegar to taste. Let this mixture run for at least eighteen hours.
● Strain with a cheesecloth, and serve warm.
Carnivore English Breakfast Sandwich
● Sear two lamb burger patties on a grill, taking care not to overcook them.
● Place a slice of thick cheddar cheese on one patty, followed by a fried egg, garnish with a pinch of salt, and top off with the other patty to finish assembly. Serve hot.
Korean Steamed Eggs
● Beat four eggs until smooth. Run this mixture through a sieve right after, pushing the lumps through with a spoon. Add one cup of anchovy broth (made by boiling three canned anchovies in a cup of water) or a cup of water to the mixture.
● Dissolve a teaspoon of shrimp paste in the mixture and transfer to ramekins.
● Cook in a water broth for 5–7 minutes. Serve hot, topped with thinly sliced scallions.
Pickled Eggs
● Peel about eight large hard-boiled eggs and place them in a clean jar.
● Mix one cup of water with half a cup of apple cider vinegar and bring to a boil. Season with salt, mustard seeds, and black pepper.
● Once the mixture is cool, pour it over the eggs and seal the jar tightly.
● Let the jar rest in the fridge for up to one week before eating.
