New diet trends emerge practically weekly, making it impossible to tell which ones are worth the hype. This diet is no exception. In this post, we are going to discuss the carnivore diet meal plan and answer as much question as we can regarding this special diet.
The carnivore diet has been around for years but is now popular.
This weight-loss diet is a drastic take on the new-age Keto diet.
The new diet is beefy
Since 2018, Shawn Baker’s Carnivore Diet has gone viral due to its strong stance.
It advises a meat-only diet without vegetables and fruits. You need grass-fed meat like in the past. By avoiding carbs, we can avoid health problems caused by a western diet high in carbs and inflammatory substances.
The Carnivore Diet is controversial, but it sure helps to avoid some health problems. We will explain everything we know about the Carnivore Diet so you can make the best choice.
What Is The Carnivore Diet?
The Carnivore Diet is a restrictive diet that only allows meat, fish, eggs, and dairy products.
Shawn Baker, a former American orthopedic doctor, is the most well-known proponent of the Carnivore Diet.
Followers of the diet say it can treat obesity, depression, anxiety, diabetes, and more. There is no scientific evidence for this though.
In 2017, the New Mexico Medical Board canceled Baker’s medical license over concerns about his competency. Baker’s license was renewed in 2019.
Its proponents also propose reducing or restricting dairy intake to low-lactose foods like butter and hard cheeses.
The carnivore diet combines paleo and keto. It derives from the assumption that our predecessors ate largely meat and fish, and high-carb diets cause chronic inflammation, sickness, and gut difficulties in western society.
Bottom line: The Carnivore Diet is a controversial extension of the keto and paleo diets that eliminates carbs by consuming only animal products.
Approved foods for the Carnivore Diet plan
Eating animal products alone makes your weekly shopping easier. The carnivorous diet is easy to stick to.
Below are the foods approved for carnivore diet plan:
- Meat (beef, organ meats, lamb, pork, etc.)
- Poultry (chicken, turkey, etc.)
- Fish (salmon, mackerel, sardines, tuna, tilapia, etc.)
- Shellfish (crab, lobster, shrimp, etc.)
- Low-lactose dairy (heavy cream, hard cheeses, butter)
Foods to Avoid on Carnivore Diet Plan
Carnivore diets are very limited; thus, many snacks and meals may be completely eliminated.
The following food should be avoided in the carnivore diet plan:
- Apples, bananas, berries, tomatoes, and more.
- Vegetable broths and condiments prepared from veggies.
- Most dairy items: How much dairy you eat is debated among the carnivore community, but people prefer low-lactose dairy products like aged cheeses and kefir over creamy cheeses and yogurt.
- All added sugars are out! Same goes to natural sugars.
- Processed foods with nitrates, nitrites, MSG, and other additives found in frozen and canned food.
- Low-grade meat: Even though the carnivore diet is meat-based, this doesn’t mean all meats should be consumed. For grain-related inflammation, eat grass-fed and pasture-raised meats.
- All cereals, bread, pastries, etc. Bread and cereals are out! This means that you are not allowed to consume rice, pasta, etc.
- Nuts, seeds, and legumes are not allowed. This includes almonds, peanuts, peas, flax seed, and chia seeds.
- Lab-grown meat and all meat alternatives are not allowed. That means Taffy and Beyond burgers are not allowed in the carnivore diet meal plan.
Transitioning To an All-Meat Diet During the First Month
Before starting the carnivore diet, remember that the first month (particularly the first week) will be rough.
To make the move smoother, you need to know the following:
Make Sure You Test Your Blood
Get your blood tested before starting the carnivore diet and repeat the test after 2 months. Everybody has various metabolic needs, so it’s crucial to know if your diet is working. Or consult a doctor.
Make Sure Not To Quit When You Are Not Feeling Good
You may have lethargy, headaches, and other flu-like symptoms in the first week. This is natural when your body starts adjusting to using fats for fuel instead of carbs.
Your Appetite May Fluctuate
On some days, you’ll want to eat constantly, and on others, you won’t. As your body adjusts to the diet, so will your appetite.
Benefits Of the Carnivore Diet
Although the carnivore diet’s authenticity is questionable, it’s credited with significant changes. Common anecdotal claims include:
Like the ketogenic diet, a strict meat diet can help you lose weight by shifting your energy source from carbs to fats.
In ketosis, your metabolism can use both dietary and stored body fat as fuel. This means you can burn fat as energy.
Protein and fat are satiating. You may go hours without thinking about eating, and becoming fat-adapted improves your hunger hormones, thereby managing your appetite.
Also read: Weight loss diet vegan
How Does the Carnivore Diet Help You Lose Weight?
High-protein, low-carb diets are effective for weight loss, according to studies. Protein is satiating; therefore, it lowers calorie consumption overall.
Studies show protein can enhance metabolism.
A faster metabolism burns more calories at rest. If your metabolism is faster and you consume less, you lose weight.
Although studies suggest weight loss from the carnivore diet need not be that restrictive. Eliminating carbs completely isn’t necessary to lose weight.
Removing them makes it less likely someone will stick with the diet long term. If the diet isn’t sustainable, weight loss will return.
Improves Blood Sugar Control
It improves blood sugar regulation. Eliminating nutrient groups isn’t advised. Carbs are necessary. Even insulin resistant and type 2 diabetics require carbs.
Inflammation is increased by carb-rich diets. Vegetable oils, processed meals, and some plant nutrients cause inflammation in the body.
A carnivorous diet may reduce pains by reducing inflammation. Extra collagen from protein sources can help cartilage.
Healthy fats are responsible for optimum hormonal activity, including testosterone, and high-fat diets boost testosterone.
Since most people eat more healthy fats and protein on the carnivore diet, muscle mass, strength, and energy may rise. No need to worry if you are a lady. Fat will not increase your testosterone but regulate it.
Many carnivores report increased focus, vigor, and mental clarity. This is likely due to restricting carbs, becoming fat-adapted, and using ketones (fats) for energy.
Studies reveal ketones have neuroprotective qualities and the brain favours fats over carbohydrates.
Disadvantages of carnivore diet meal plan
Now that you are aware of the benefits of carnivore diet, let’s discuss its potential risks.
Due to its strictness and removal of most food groups, the Carnivore Diet has significant drawbacks which include:
Low Vitamin C
If you follow carnivore diet meal plan strictly, your only source of vitamin C will be organ meats and eggs. Vitamin C repairs body tissues and reduces the risk of chronic illness risk.
Missing Micronutrients and Plant Compounds
The Carnivore Diet excludes fruits, vegetables, legumes, and whole grains, which include vitamins and minerals.
While meat is healthy and supplies vitamins, it shouldn’t be your primary food source. Following the Carnivore Diet plan may cause nutrient shortages and overconsumption of other nutrients.
Rich plant-based diets have been linked to a lower incidence of heart disease, certain malignancies, Alzheimer’s, and type 2 diabetes.
Plant foods have significant vitamin, fiber, and mineral content, as well as helpful plant components and antioxidants.
Lack of Fiber
Carnivore diet lacks fiber. A diet without fruits, vegetables, and grains lacks fiber. Fiber is vital for intestinal health and gut management.
Lack of fiber can cause constipation and an unbalanced gut, which can weaken your immune system and raise your risk of colon cancer.
Loss of Beneficial Bacteria
Many proponents of the carnivore diet point out that digestive problem disappear once they start eating meat. This might be true as a result of avoiding common inflammatory meals like sugar, lactose, and other things your body might be sensitive to. But the problem is that it reduces the good bacteria in the gut. Problems with digestion could arise if beneficial microorganisms are gradually eliminated.
An Abundance of Salt and Saturated Fats
Your intake of sodium and saturated fats will almost likely increase if you solely consume meat and dairies. Having too much sodium can cause headaches, swelling and kidney diseases. On the other hand, excess saturated fats can result to stroke.
May Not Be Suited for Some Populations
For some populations, the carnivore diet may be cause serious health issues.
For instance, this diet should not be followed by those who must restrict their protein intake, such as those with chronic kidney disease.
Additionally, those who have are highly sensitivity to cholesterol in food, often known as cholesterol hyper-responders, should exercise caution while consuming a lot of foods with high cholesterol.
Furthermore, the carnivore diet meal plan is unlikely to provide the nutritional requirements of some groups with particular needs. These include kids and lactating women.
Finally, individuals who are struggling with restrictive eating or food anxiety shouldn’t try this diet.
Frequently Asked Questions About the Carnivore Diet
Below are the most frequent asked questions about the carnivore diet meal plan:
Is it effective for athletes?
Yes. Many people who are interested in fitness believe that carbohydrates’ glucose is the best source of instantaneous energy to fuel workouts and competitions. Your body will go through a process known as gluconeogenesis on the carnivore diet where some protein is turned into just the right amount of glucose for specific body functions.
Can I eat processed meats?
No. You should only eat foods that come from animals that have been fed on grass. To extend their shelf life, processed meats like pepperoni and other lunch meats frequently include unhealthy additives like artificial nitrates, which are bad for your health.
How long does it take one to adapt to carnivore diet?
It takes roughly one month to adapt. Since you’ve probably spent your entire life consuming carbohydrates, it will take some time for your body to adapt.
How much meat should I eat daily on a carnivore diet?
Calorie counting is not a part of the Carnivore diet. It is an elimination diet made to get rid of inflammatory foods and other additives that contemporary nutrition has introduced. If you have a calorie goal, you should eat until you reach it or until you are satisfied.
Do you enter ketosis when following the carnivorous diet?
Although it isn’t the primary objective, the carnivorous diet frequently results in ketosis. This is due to the diet’s zero-carb goal, which causes your body to start prioritizing burning fat over carbs and sugars by design.
Can you build muscle while following a carnivore diet?
Yes, it does. Nevertheless, it must be accompanied with exercise. This is as a result of an increase in daily protein consumption.
7-Days Carnivore Diet Meal Plan
The carnivore diet is quite simple to start. Here is an illustration of what a full week of the carnivore diet meal plan might look like.
Breakfast: Steak and eggs
Lunch: Salmon and fried pork for lunch.
Snacks: cottage cheese for supper.
Dinner: Hamburger patties
Breakfast: Feta cheese omelette
Lunch: Chicken thighs with cheddar cheese
Snacks: Chomps for dessert.
Dinner: Ribeye steak
Breakfast: bacon and poached eggs
Lunch: Tuna and hard-boiled eggs
Dinner: Roasted chicken with bone broth
Breakfast: Kefir and two medium-sized eggs
Lunch: shredded chicken and bacon
Supper: Bison burgers
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snacks: Hard-boiled eggs
Dinner: Slow-roasted fish
Breakfast: omelet with chicken and feta
Lunch: beef liver
Supper: Pork chops.
Breakfast: Eggs and bacon
Lunch: Grilled chicken tenders
Snacks: Steak bits
Dinner: Prime rib
Originally posted 2022-09-27 08:59:14.