How To Lose Weight On The Carnivore Diet
How To Lose Weight On The Carnivore Diet – There are so many unfettered ideologies being peddled around on food and diets that most people just keep off anything new that comes along.
While it might be a safe route to take, it might not necessarily be the best cause of action. Before you throw the carnivore diet idea away, take some time to understand what it entails. In this article, we will answer the most important questions on an all carnivore diet so that you make an informed decision.
What is the difference between carnivore and keto diets?
Just like Keto, the all meat diet permits protein and fat but disallows carbs. However, a carnivore diet is quite different. In fact, it can be thought of as an extreme diet. Unlike keto, the carnivores try not to consume any plant food which means their carb intake is almost nil.
A carnivore diet encourages you to freely consume proteins and fat. Interestingly, it is possible to achieve technical ketosis while on a carnivore plan although this largely depends on which foods you eat and in what quantities.
But that is neither here nor there because either way, you will feel better and get healthier. Keto has gone through lots of scientific studies and this is probably why it has strict guidelines on the quantities of calories one should consume. However, the carnivore diet takes a lazy approach since you are allowed to eat as much as you want.
However, there seems to be a consensus among carnivore enthusiasts that depending on which red meats, they help take care of all other dietary needs. Another difference between the two diet plans is the dairy products.
Things like yogurt and eggs may not be found in a keto plan but the carnivore plan allows you to indulge. Since some of these products have sugar in them, you will probably end up consuming some carbs.
How should you prepare?
Is a all meat diet healthy and why would anyone what to try it out? Well, the reasons may vary from person to person. A good number of folks are looking for a better alternative after trying keto for a while.
This is especially true for those that hit a weight loss plateau or those that are no longer gaining muscle. Others are looking for a plan that can help them boost their moods in order to deal with intermittent mood swings or focus issues.
Bloating issues like gas and bloating, gastric reflux and heartburn and colitis may also motivate someone to try the carnivorous approach. Before you get started on the all meat diet, you have to think ahead and plan your social situations well.
Friends will seldom raise an eyebrow if you told them you gobbled down some pizza for breakfast and grabbed a bag of french-fries for lunch but as soon as you tell them you are no longer eating plants, you will suddenly look like the weirdo in the room.
The thing to remember whenever this happens is they are not really trying to help you but rather trying to justify their lack of good judgment dietary wise.
It is a good idea to develop some social escape techniques. These will help you decline food in a way that will not make friends furious of confounded. For instance, you can tell them you are doing an experimental diet to test some allergies you might be having to certain foods.
This makes them realize you are not trying to attack their food choices. If you are eating out, you are in luck because the only places you won’t find meat on the menu are vegan restaurants.
How To Lose Weight On The Carnivore Diet
Body adaptation to the new all meat diet plan
As you get started on the all meat diet, you should expect to go through an initial adaptation period that may not be very easy for your body. The only people who find it a little bit easy to adapt to this diet are those that are switching from keto.
If you are used to consuming carbs on a daily basis, your body will certainly protest the lack of carbs. Some of the symptoms you may experience include headaches, brain fog, chills, dizziness, digestive problems, bad breath and a bad metallic-like taste in the mouth, sugar cravings, nausea, soreness, poor focus, rapid heart rate, taking too many bathroom breaks especially at night, night sweats, and even diarrhea.
One way of dealing with the ill symptoms is hydrating a lot. The amount of water you need to drink is half of your total body weight in ounces. However, this should only be during the initial adaptation period after which you should only drink to deal with thirst. When you first start out, you will most likely feel hungry a lot.
Because your carb intake has gone down, the insulin level drops and the kidneys respond by releasing sodium from the body. This will mean losing more water.
The next step is the conversion of glycogen into glucose for energy before finally switching to fatty acids.
The body is turning to fat for energy
Since the body is no longer depending on sugar for energy, it will start switching to fat and this process will involve many modifications. How much you suffer as a result largely depends on how flexible your metabolism is.
If you were a heavy consumer of carbs, this process might be as tough as getting over an addiction.
Balancing of hormones
As you start on this diet, the T3 hormone will likely decrease. This is because the hormone is mostly synthesized from the dietary carbs. The hormone plays an important role in body temperature and heart rate regulation.
As the body gets deprived of sugar, it thinks you are starving and this causes it to release cortisol. Cortisol helps in the regulation of blood sugar which helps your blood glucose to increase.
What are the benefits of an all meat diet?
An all carnivore diet means you are not taking in carbs. As we have already seen, this lowers your blood sugar. Since you do not get insulin spikes, the body will not have a reason for storing calories as fat.
Additionally, since the body solely depends on fats for energy, any excess fats will be synthesized by the body. Most people have a habit of snacking on nuts and other foods in between meals. This results in adding lots of calories without even noticing.
The all-meat diet helps you to kill this habit because there are no all-meat snacks — you will just have to wait for the meal times. Besides, protein and fats are very satiating so unlike the vegan diets, you will not keep feeling hungry every now and then.
There is a common misconception among vegans that animal products increase inflammation almost as much as smoking cigarettes. Quite on the contrary, there is scientific evidence that a carnivore diet will actually lower inflammation.
A 2013 study found that eating a high-fat meal over a long period can actually be beneficial to the body. Additionally, even though fat is often blamed for heart diseases, there is still no conclusive scientific proof.
On the flip side, there are lots of studies that have proven that saturated fat actually improves the health of your heart!!
Better Mental Clarity
One thing carnivore dieters have in common with their keto counterparts is an improved mental clarity. Interestingly, the clarity happens almost immediately. As we have already established, the body will take some time to adapt to the new diet so you may actually lose clarity at first but as soon as your system adapts, clarity will flood in.
On average, the body should have adapted to the new diet within 7-14 days.
One thing that bothers many people about most diet plans is how complicated they can get. The carnivore diet is arguably the simplest diet plan you can ever get on. You simply eat meat and animal products anytime you feel hungry.
How To Lose Weight On The Carnivore Diet – No need to keep track of calories or weigh food on scales — just eat meat when hungry and that’s it.
Less Digestive Issues
Word on the street is, eating lots of fiber helps improve the digestion and bowel movement processes. To put this to the test, a study was conducted in 2012 for a period of 6 months.
Participants in the study were put on a no fiber diet for the first two weeks and after that, they were allowed to start consuming fiber if they felt the need to.
Interestingly, most of them loved the results of the no fiber diet so much that they opted to complete the 6 months without any fiber content in their meals.
The study also found that the subjects that stayed away from fiber noticed a reduction in gas, bloating or straining. But the most interesting discovery was that the ones who kept completely away from fiber actually increased their bowel movements.
What and how much should you eat?
You should focus primarily on fatty meat, and especially beef. It is still okay to consume other proteins like lamb, pork, fish, chicken etc. Dairy products like butter, hard cheese, yogurt, etc are also fine although they are actually low carb.
For best results, let the bulk of your diet be comprised of beef. Some carnivores insist that the diet plan will not be complete without organ meat. Even though organ meats are a great addition to the plan, they are not actually necessary so you can choose to do away with them if you don’t like them.
However, it is important to point out that organ meats like liver are known to improve the brain function because of their high DHA content. The following are some examples of meat products to go for:
Beef cuts (steaks, roasts, ground beef, and organs)
Lamb (chops, rib, and shank)
Pork (shoulder, pork belly, butt roasts, ribs)
Poultry (wings, thighs, and drumsticks).
Avoid chicken breasts if you can because they are too lean.
•Fish (Salmon, trout, mackerel, sardines, lobster, crab, shrimp, scallops)
Remember to hydrate with water. You can also supplement the water with stone broth. Even though the carnivore meal plan is all about focusing on animals and animal products, the diet allows some leeway when it comes to tea and coffee, both of which are plant extracts.
If you are a regular coffee or tea consumer, you can keep drinking it for the first 30 days and then try to see if you can gradually stop it. However, you will still be fine if you continue with the coffee and or tea throughout the diet.
Nonetheless, it is recommended to stay away from alcohol completely. In fact, the carnivore diet can actually help you to suppress and eventually eliminate the urge for beer or other alcoholic drinks.
You should also avoid eating anything that is not meat. For instance, keep away from seasonings and sauce and try as much as possible to eat the meat instead of the animal products.
Most processed meats contain additives so you should stay away from them as well. As for the quantities, you should eat whenever you are hungry and you should eat until you are full.
If this rule is anything to go by, then there are no predetermined quantities because different people have different metabolism rates.
While one may do well with 2 meals a day, another may need 4. Just learn to listen and respect your body. Just to give you a clue of how a carnivore meal plan looks like, the following is a sample meal plan.
•Breakfast — White or black coffee eaten with bacon and scrambled eggs.
•Chicken liver or rib-eye steak. Some salt and pepper for seasoning would be ok.
•Snack — a slice or two of cheese or a cup of bone broth.
•Dinner — salmon fillet.
With all the information you have read above, you might have realized by now that a carnivore diet is not as crazy as it sounds. Not only is it safe but it also comes with a lot of health benefits.
But perhaps the best part is that it is so easy to follow since there are no strict calorie requirements to watch. You can eat as much as you want whenever you get hungry. Maybe it’s time you gave it a try.
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