Due of its severe position, Shawn Baker's Carnivore Diet has gained considerable notoriety since 2018.
It suggests sticking to an all-meat diet, disregarding fruits and vegetables. Like in the past, grass-fed meat is what you need. By cutting down carbs, we can rid ourselves of the problems and health problems brought on by a western diet high in inflammatory foods and carbs.
While some of that is true, you'll quickly learn that the Carnivore Diet is debatable. In order to help you make the best choice for you, we will try to explain everything we know about the carnivore diet today and why.
WHAT IS THE CARNIVORE DIET?
It's easy to follow a carnivorous diet; all of your food comes from animals. Anything else has limitations. No fruits, no vegetables, no bread, no grains, and only low-lactose dairy products are allowed. It nearly goes against the grain of a vegan diet.
Although it might initially sound absurd, some people believe that plant foods are not necessary for survival. Indeed, the only non-essential macronutrient is carbohydrates, which are present in large quantities in plants. This suggests that while carbs are necessary for our bodies to thrive, fats and proteins are not.
A kind of evolution of the keto and paleo diets is the carnivore diet. It is based on the debatable notion that high-carb diets are to blame for the prevalence of chronic inflammation, disease, and gastrointestinal problems in Western countries and in America because our predecessors mostly consumed meat and fish.
Summary: By consuming only foods derived from animals, the Carnivore Diet, a contentious progression of the keto and paleo diets, seeks to completely eliminate carbohydrates from your diet.
HERES SOME BENIFITS
1. Weight Loss
Eating a strict meat diet will help you lose weight more quickly because you're switching from using carbohydrates as your primary energy source to fats. This is similar to the ketogenic diet.
When you are fat-adapted, sometimes referred to as being in ketosis, your metabolism is able to use both food fat and body fat that has been stored as fuel. This implies that you can use your own body fat as fuel to burn off.
Protein and fat are also incredibly satiating. Studies have also shown that gaining weight enhances your hunger hormones, further managing your appetite, so you may go for several hours without thinking about eating.
2. DECREASED INFLAMATION
Consuming foods high in carbohydrates can make inflammation worse. Processed meals, vegetable oils, and even some plant nutrients have been associated to heightened inflammatory reactions in the body.
A carnivorous diet may cause less inflammation, which may lead to less aches and pains. Moreover, the additional collagen from protein sources can enhance cartilage health.
3. INCREASED TESTOSTERONE
Diets rich in healthy fats have been demonstrated to raise testosterone levels since they are essential for hormone function, including testosterone.
On the carnivore diet, most people will consume more protein and good fats, which could lead to an increase in energy, power, and muscle mass. Don't worry if you're a lady either. Your hormones, including testosterone, will be regulated by the extra fat rather than raised.
4. MENTAL CLAIRITY
Several carnivores have reported feeling more energized, focused, and mentally clear. The lack of carbohydrates, developing a fat-adapted body, and reliance on ketones (fats) as an energy source are probably to blame for this.
Research have revealed that ketones have neuroprotective qualities and that the brain prefers lipids to carbohydrates for energy.
HERES SOME FOODS YOU CAN EAT ON A CARNIVORE DIET
Your monthly grocery trip will be quite simple if you exclusively consume animal products. The simplicity of the carnivorous diet is one of its main selling qualities.
In a carnivore diet, you can eat the following:
- Meat: Fatty grass-fed meat cuts like NY strip steak, porterhouse, ribeye, 80/20 minced beef, t-bone, bacon, pork chops, and flank steak should be your main source of calories. Meats with greater fat are preferable since your body can use those fats as a source of energy because you're reducing carbohydrates.
- Fish: Choose the fattest fish you can find, just like with meat. Catfish, trout, mackerel, salmon, sardines, and other fish are permitted.
- Eggs: Eggs, also referred to as nature's multivitamin, are the ideal combination of protein, lipids, and vital nutrients to keep your body functioning optimally while following a carnivore diet.
- Bone marrow: Bone broth is a fantastic protein source that promotes the health of the intestines, skin, and joints and is endorsed by carnivores.
- Low-lactose dairy: Although aged cheese, grass-fed butter, and milk are legally permitted because they come from animals, many carnivore dieters aim to limit their consumption of dairy because a significant portion of the population eventually develops an intolerance.
- Grease, lard, and other animal fats: Instead of using vegetable oil to cook your food, use lard, tallow, and other animal-based fats.
- simple flavors, condiments, and spices: On the carnivore diet, salt, pepper, herbs, and spices are permitted. Choose straightforward ingredients free of sugar and carbs whenever possible. Consider adding some calorie-free hot sauce like Frank's Red Hot to your meat if you want to give it some taste.
FOODS TO AVOID ON THE CARNIVORE DIET
- All Fruits: Apples, bananas, berries
- All Vegetables: That includes vegetable broths and any condiments made from vegetables.
- Most Dairy Products: The amount of dairy you consume is debatable among carnivores, however most prefer low-lactose options like aged cheeses and kefir to creamy cheeses and yogurt.
- All Sugars: Added sugars across the board are out! That goes for natural sugars as well.
- All Additives: Processed foods that include nitrates, nitrites, MSG, and any other additives typically found in frozen and canned food.
- Low-grade Meat: Even though the carnivore diet is meat-based, that doesn't mean any meat is on the table. In order to avoid the inflammation caused by grain, you need to eat grass-fed and pasture-raised meats.
- All Grains, Bread, Pastries, etc: No bread or grains across the board! This means no rice, no pasta, etc.
- All Nuts, Seeds and Legumes: Nuts, seeds, and legumes aren't allowed either. This includes almonds, peanuts, peas, flax seed, chia seeds, etc
- Anything Else That Isn't MEAT: That includes candy like taffy, lab-grown meats, and meat alternatives like Beyond burgers.
At the end of the day, this is a simple concept of eating. Eat meat, eggs and cheese with some broths and you'll be off to the races. If you want to know more, check out the book "The Carnivore Diet" by Shawn Baker, MD