Carnivore Diet-Everything you need to know

Carnivore Diet-Everything you need to know

Each and every day there is a new trendy diet, a few months ago I was invited in a Facebook group about carnivore diet, after being in that group for a while I saw different people reporting different results about this diet.

After watching those results I decided to investigate a little bit more about this diet and this is what I found out about carnivore diet.

What is the Carnivore Diet?

In few words, the carnivore diet is a dietary plan that involves eating just animal meat for all your nutritional needs. There are no plant-based foods, like fruit or vegetables, or any processed carbohydrate foods like cereals and grains.

The diet is also known as a zero carb diet, or all meat diet, and is classified as a high protein diet. A full, or strict, follower will eat just meat and only drink water. Whereas, others may include drinks like coffee and tea, or other sources of fat like dairy products.

It is the complete opposite of the plant-based diet or a vegan diet and you can say that it is a cousin of the ketogenic diet.

What to Eat

Carnivore Diet-Everything you need to know

As I said before carnivore diet is primarily an animal meat-based diet. This means you can eat 100% meat only when on the diet.

These are the foods that you can eat in the carnivore diet

Meat. Beef, fatty cuts of steak and red meat are the staples to this diet. Since you aren’t consuming any carbohydrates, you should be getting the bulk of your calories from fattier meat to ensure you’re getting enough calories to maintain stable energy levels.

Dairy. Technically dairy coming from animals like milk, butter, and cheese are allowed on the diet but many carnivore dieters try to limit dairy since lactose intolerance has become increasingly common.

Animal Fat Products. Lard, tallow and other animal-derived fats are encouraged to be consumed on the carnivore diet.

Fish. Any type of fish is allowed although fattier cuts of fish like salmon and halibut are preferred.

YOU SHOULD AVOID:

  • This is a low carb diet, so the main food you should avoid is any food containing carbohydrates. From candy to vegetables, any carb source is 100 percent restricted from the carnivore diet.
  • All supplements should be avoided. The theory behind the carnivore diet is that all of the nutrients and minerals your body needs to thrive is contained in animal foods.

History of the Carnivore Diet

Basically, carnivore diet has been there since the beginning of the time, in early civilization, there were societies that they mostly eat meat and milk only.

But if we take a closer look at what our ancestors ate, there are multiple populations throughout different ethnic and geographical backgrounds who have adopted a carnivore diet for multiple generations.

  • Nomads from Mongolia who thrived on meat and dairy.
  • Masai from East Africa whose primary diet consisted of meat and milk.
  • Gaucho Brazilians who consumed mostly beef product.
  • Russian Arctic Chukotka who nourished their population with fish, caribou, and marine animals.
  • Canadian Inuits who lived solely on walrus, seal, whale meat and fish.

Many of our carnivore ancestors not only survived but also displayed strong health markers.

I was raised in Tanzania wherein the north part of the country you can find a lot of Masai people and in my entire life, I never saw a fat Masai also they are one of the strongest people you will find.

Difference Between the Ketogenic Diet and the Carnivore Diet

Both the ketogenic diet and the carnivore diet allow fats and proteins while completely eliminating carbohydrates.

But the carnivore diet takes it one step further and is considered to be more restrictive to the already prohibitive ketogenic diet.

With the ketogenic diet, you are still encouraged to eat large amounts of plant foods along with non-animal fat-dominant foods like nuts, coconut oil, and avocados.

The ketogenic diet emphasizes a high fat intake while eating a moderate amount of protein. This is because the main goal is to start using ketones as a source of energy.

Some dairy foods are not permitted on the ketogenic diet because of the higher carb content, it’s permissible on the carnivore diet as long as it’s derived from animal sources.

Benefits to the Carnivore Diet

Many of the benefits that come with eating a meat only diet are similar to the ketogenic diet. This could be due to the complete restriction of carbs and allowance of higher fat intake.

Health benefits of the carnivore diet begin with many people having a decrease in inflammation as they are not eating junk foods on a consistent basis. This, in turn, helps them recover better after a workout, helps them decrease the risk of disease, and also allows their body to function better at a cellular level.

#1: SIMPLE WAY OF EATING

Much of the intrigue to the carnivore diet is due to its extremely simple protocol. Everyone knows what food comes from animal sources and what doesn’t.

#2: IMPROVED DIGESTIVE SYSTEM

Fiber has been a staple in just about every diet and has been promoted as a way to improve your body’s digestive system.

#3: MENTAL CLARITY

Similar to the ketogenic diet, carnivore dieters experience an increase in focus and mental clarity almost immediately.

#4: DECREASED INFLAMMATION

One study compared inflammation markers between low carb, a high-fat group to low fat, high carb group for 12 weeks.

#5: FASTER WEIGHT LOSS

If losing weight is your main goal, adopting a meat only diet will help you maintain steady levels of blood sugar due to a lack of carbohydrate.

#6: IMPROVED TESTOSTERONE

Diets that are high in fat have been proven to increase testosterone levels.

IS THE CARNIVORE DIET SAFE?

This isn’t a 100% black-and-white yes but since it’s very similar to a ketogenic diet, the carnivore diet appears to be safe for most people.

One of the concerns people have is having an increased risk of heart disease due to the saturated fat content of a meat-only diet.

Carnivore diet online communities

There are many online communities on carnivore diet, some of them include:

Facebook groups: Carnivore Diet

Reddit subreddit: https://www.reddit.com/r/carnivore/

Blog: Meat Health

Final words

Personally, I never tried this diet but I have seen people who tried it with amazing results that make me want to try it in the future.

I don’t believe in eating only one type of food, I don’t recommend eating plants only or eating meat only, I think our body need different types of food to keep working smoothly.

If do you want to try this diet my recommendation is that check it out first with your doctor or a dietitian and see what they recommend.

The OMAD Diet-Here’s everything you need to know

Each and every day there is a new diet trend, it is actually very difficult to keep up, in this article I am going to look at The OMAD Diet, it benefits, and my opinion on it.

The OMAD Diet

What is OMAD Diet?

The Omad Diet is actually One Meal a Day Diet (OMAD), it is a very simple diet plan. You eat one meal per day, consisting of whatever you want, typically at your regular dinnertime.

However, the OMAD is really just an extreme variant of intermittent fasting. The difference between OMAD and traditional fasting is instead of fasting for the typical window, like 16 hours, you fast for about 23 hours (including the time you spend sleeping).

How it works

The OMAD Diet works like this, you eat all of your daily calories in just one meal each day — typically fasting for the remaining 23-ish hours. One meal a day fasting lets you reap the health benefits of fasting, while hugely simplifying your schedule.

Between 4-7PM is an ideal time to break your fast, giving you fuel when you need it, a time to eat with friends or family, and enough time to digest before heading to bed

Rules of the OMAD Diet

OMAD Dieters must follow the following rules in order for it to become effective.

  • You should only be eating one meal per day
  • You can only eat within one hour of your four-hour eating window
  • You must eat off an 11-inch diameter plate
  • Your meal shouldn’t be more than three inches high on your plate (so…a mountain of french fries is definitely off limits)

Benefits of OMAD Diet

There are many benefits of the OMAD Diet some of the includes

  • Increased focus and productivity. Who hasn’t hit that groggy 2:30 p.m. slump at the office? OMAD is said to eliminate the sluggishness people feel while digesting their lunch — because there is no lunch.
  • Weight loss. It’s extremely hard to be at a caloric surplus when you’re eating one time per day. Even if your one meal is not “healthy” by normal standards, you’re not taking in as many calories as you would if were eating all day long.
  • Diet freedom. Forget logging calories or eating out of Tupperware. You free up a lot of mental energy when you don’t have to plan four to six meals per day

Risks of the OMAD Diet

As I said above the one meal a day diet it is simply intermittent fasting, here are some of the risks of following the OMAD Diet.

  • feeling extremely hungry or binge eating
  • shakiness or physical weakness
  • fatigue, or low energy
  • brain fog, or trouble focusing

Can the OMAD diet help me lose weight?

Yes, fasting can help you to lose weight, but for me, it is not sustainable for long-term weight loss success, if what do you want to achieve is a fast weight loss, you can give it a try.

Should I try the OMAD diet?

This is not a diet that can be sustained for a long period of time, therefore, personally, I do not recommend this weight loss diet approach.

The Whole30 Diet Program 101

So what exactly is the Whole30 Diet Program? This is a 30-day weight loss program that is formulated to jumpstart your metabolism and essentially reset your system to a new way of eating.

Described in detail in the New York Times Bestselling Book – “It Starts With Food,” and followed by thousands on their website, that details the official Whole30 Diet Program, this grueling diet plan is not for the fait hearted, but does promise some incredible results.

There are some similarities to the Paleo diet, in the sense that it is low carb and high on protein, but there are some striking differences. Most notably is the level of restriction that is present in this 30-day program.

There are a large number of foods that are off-limits during this program and the reason for this exclusionary approach to dieting is to control your body’s weight loss while purging your system of modern-day processed and unhealthy food.

 What Is Excluded?

During this program, there are a number of foods that you are no longer able to eat. In addition to food restrictions, you are also not allowed to smoke tobacco or consume alcohol in any form, even in your cooking.

No added sugar is allowed, be it real or artificial

This includes honey, agave nectar, maple syrup, stevia, coconut sugar, Equal, Splenda, NutraSweet, and all those sugar alternatives that are on the market. No sugar really means no sugar.

No legumes

This includes all beans, peanuts, and peanut products like peanut butter. It also includes all forms of soy including soy sauce, miso, tofu, tempeh, edamame, and lecithin. They definitely cover their bases.

Don’t recreate baked goods or junk foods

using ingredients not banned by the program; that defeats the purpose of the Whole30 program. You’re trying to transform the way you eat and it’s only for 30 days. Remember a pancake is a pancake regardless of how you prepare it or the ingredients you use.

No Grains

This includes but is not limited to wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, and even those gluten-free pseudo-grains like quinoa. You can also forget about eating any bran, germ, or starch.

Dairy is strictly prohibited in all its forms

This includes goat and sheep milk based products, cream, cheese, kefir, yogurt, and sour cream. The sole exception to this rule is clarified butter or ghee.

No food containing carrageenan, MSG or sulfites is allowed

you are therefore encouraged to watch your labels when purchasing food.

In addition to these exclusions, there is one rather interesting rule that makes this program unique. For the duration of this program, you are not allowed to weigh or measure yourself at all.

You are encouraged to weigh yourself before you begin and once you complete the program, but you are not allowed to step on a scale while participating in this program. This is to keep your mind off your weight fluctuations and get you to focus on transforming your eating habits.

Exceptions To The Rules

 There are a few exceptions to the food restriction rules in the Whole30 Program. These exceptions are intended to ease a bit of the tension associated with these exclusionary diets.

Exceptions Include

 

  • Clarified Butter or Ghee is allowed
  • Fruit juice as a sweetener
  • Vinegar in most forms is allowed including those containing white balsamic apple cider, red wine, and rice. The sole exclusion is that vinegar that contains added sugar and malt vinegar
  • Salt is allowed even though most iodized table salts contain sugar

The Promises

The website of Whole30 promises that it will change your life, including how you think about food, your tastes, and even cravings. There are plenty of testimonials that attest to this fact and the people behind this program swear to these promises and live by this way of eating.

Many of the testimonials find people commenting on the fact that this is a permanent lifestyle change and not just another interim diet.

Of course, this is not a surprise since you are eating 100% real food as nature intended with none of the human fashioned extras we have become accustomed to.

You’re Responsibility

When it comes to the Whole30 Diet Program the burden of responsibility weighs rather heavily on you. It’s a tough program in the sense that you have to take a lot of personal responsibility for what you eat. There are some harsh restrictions during this 30-day period, but if you stick to with it, it promises incredible results.

 

The MIND Diet To Prevent Alzheimer’s Disease

Could there actually be a diet that can prevent degenerative diseases of the brain, such as Alzheimer’s disease?  There actually is and it’s called the MIND diet or the Mediterranean-DASH diet, which is a combination of the Mediterranean and DASH diets.

The idea is that, when eating this kind of diet, you can protect the brain cells from dying and decrease the incidence of Alzheimer’s dementia.

The idea behind the MIND diet is that you eat from the following food groups: vegetables, especially leafy green vegetables, berries, nuts, whole grains, beans, poultry, fish, wine, and olive oil. The foods you stay strictly away from include butter, cheeses, stick margarine, red meat, fried food, fast foods, sweets, and pastries.

This diet was first developed in 2015 by a nutritional epidemiologist at the Rush University Medical Center, Martha Clare Morris. She worked with a team of researchers to follow the food eaten by 923 elderly people over the age of 65 years old.

They looked at these people’s diets for 4 ½ years and found that 144 of the people in the study developed Alzheimer’s disease.

Those participants who followed the MIND diet had a decreased risk of developing Alzheimer’s disease. Even those people who changed their diet moderately to approximate the MIND diet had a decrease in the chances of developing Alzheimer’s disease.

They found that the risk for Alzheimer’s disease dropped by 35% in those people who moderately followed the diet and dropped by 53% in those who strictly adhered to the diet.

Other Studies

This wasn’t the only study to show that diet was related to brain performance. One study found that those who ate at least two helpings of vegetables per day, especially green leafy vegetables had better performance on mental tests.

Studies on animals showed that those animals who ate berries performed better on memory testing. Large studies on people showed that eating just one meal of fish per week decreased the risk of Alzheimer’s dementia.

The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The researchers who developed the diet based it on the DASH diet, which is usually used in those with high blood pressure and the Mediterranean Diet, which is usually used to prevent heart disease.

The original paper outlining the diet published their research findings in the medical journal, Alzheimer’s and Dementia: The Journal of the Alzheimer’s Association.

What the Mind Diet Looks Like

In the MIND Diet, you need to concentrate on eating these types of foods as part of a healthy diet:

  • At least one serving of vegetables per day
  • Green leafy vegetables, at least six servings a week
  • Nuts, especially tree nuts, like almonds and walnuts
  • Whole grains, such as brown rice and whole grain bread
  • Beans, such as kidney beans, pinto beans, and black beans
  • Berries, such as blueberries, strawberries, and blackberries, which are high in antioxidants
  • Wine, particularly red wine, which is high in resveratrol
  • Olive oil, which can be used in cooking foods or as a dressing
  • Poultry, such as turkey or Chicken
  • Fish, especially those cold-water fish that are high in omega 3 fatty acids.

The foods you stay away from including the following:

  • Red meat, such as comes from beef and perhaps from pork
  • Cheese, of which there are many kinds to avoid
  • Butter and stick margarine, which are high in saturated fats
  • Fast food or fried food, which is high in saturated fats
  • Pastries and sweets, including candy and doughnuts

Every day, you need to eat at least one green leafy salad, three servings of whole grains, and at least one vegetable (raw or cooked). You need to have just one glass of wine with one of your meals. Snacking is allowed as long as you stick to the diet.

Nuts make for good snacks on this type of diet. Beans are eating every other day and fish is eaten once a week. Berries and poultry are eaten about twice per week. Any of the foods considered unhealthy should be eaten at less than one time per week.

The use of berries is particularly important on this MIND diet. Blueberries especially are packed in antioxidants, which help protect the brain.

Strawberries are also potent and contain large amounts of antioxidants. It seems that if you stick to the diet at least moderately and eat most of the foods on the diet, your risk of developing Alzheimer’s disease decreases significantly.

10 Ways To Make Healthier Diet Choices

Eating healthy is one of those things you know you should do, but probably don’t know exactly how to do. Between all the fads, trends and gimmicky routines, it can be hard to make sense of it all. Below are some simple and easy ways you can make healthier diet choices immediately.

10 Ways To Make Healthier Diet Choices

 Reduce Refined Sugars

Refined sugars refer to any type of sugar that is made as a result of heavy processing, such as white table sugar and especially high fructose corn syrup.

Avoid foods that have a high content of refine sugars and syrups, choosing unsweetened options to keep it natural. You can also switch to unrefined sugars, such as coconut sugar, for baking and other uses.

 Eat Meals Regularly

Sticking to any kind of healthy diet depends on eating the right number of meals every day. Skipping a meal deprives your body of the energy it needs to run and leads to gorging at your next meal.

Start out by making sure you eat a balanced breakfast every morning and then work in a few healthy snacks throughout the day to keep yourself full and fueled.

 Read Ingredient Labels

One of the easiest things you can do make healthier diet choices is to read the whole nutrition label on everything you buy. Check the number of vitamins and minerals to make sure you get enough nutrients, and also check the ingredients to make sure they’re not hiding anything.

For example, some brands advertise as being Greek yogurt but actually use corn starch to thicken it instead of the real active cultures.

 Choose Lean Meats

If you eat meat, make sure it’s always as lean as possible. While 80% lean and lower ground beef might seem like a good deal, it’s sneaking a lot of fat into your foot that can lead to weight gain, high cholesterol and more. If you can’t buy leaner meats, then make sure you cut out the fat at home before you cook it.

 Limit Processed Carbs

You’ve probably heard people talk about going on a low carb diet before, or even trying to cut carbs out completely. Carbs, which is short for carbohydrates, are one of the three basic nutrients that you need in your diet, so you shouldn’t cut them out completely.

Instead, focus on decreasing the amount of highly processed carbs you eat. It’s a simple as eating 100% whole wheat instead of bread made from enriched flour.

 Rethink the Drinks

Many sodas contain a high amount of refined sugar, which can not only cause you to pack on the pounds but increase your risk of diabetes. Alcoholic beverages can also lead to unwanted weight gain, liver damage and cause you to overeat later on. Consume these drinks in moderation whenever possible.

 Focus on Natural Sugars

While it’s not good to eat too much of any sugar when you do make sure it’s a natural sugar. The sugars that come from fruits are always going to be better for you than eating refined sugars since the fruits also offer valuable nutrients as well.

Stick to the Perimeter

When you go grocery shopping, try to stay on the perimeter of the store, which has all of the fresh produce, dairy, and meats. This helps you stay away from the inner aisles that contain the dry goods with lots of preservatives.

 Go Fresh over Frozen

Try to buy fresh foods whenever you can, since these are going to have a higher nutrient content. Freezing fruits, vegetables, and meats can decrease their health factor, and the frozen items may also include sauces and sugars.

 Cut Out the Extras

Whenever you’re ordering food at a restaurant, think about everything that goes into it so you can cut out the unhealthy extras. Little things like leaving the mayo off your burger or cutting the syrup out of your coffee can have a huge impact.

Final words

There you go, those are some simple and easy ways you can make healthier diet choices immediately, if you need a guide on how to make healthier diet choices, you can watch this video that explains foods you should not eat if do you want to lose weight.