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The 30 Day Carnivore Diet Challenge Review


What is the Carnivore Diet?

The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products.

It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose — a sugar found in milk and dairy products — such as butter and hard cheeses.

The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.

Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the Carnivore Diet aims for zero carbs.

How to follow the Carnivore Diet

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products.

Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed.

Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs.

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Can it help you lose weight?

Certain aspects of the Carnivore Diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss (4Trusted Source, 5Trusted Source, 6Trusted Source).

This is mostly because protein can help you feel more full after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories (7Trusted Source, 8Trusted Source, 9Trusted Source).

Therefore, following the Carnivore Diet would likely cause you to feel fuller and eat fewer calories overall — at least in the short term.

One 3-month study in 132 adults with excess weight or obesity compared the weight loss effects of 4 energy-restricted diets containing varying amounts of carbs and protein (4Trusted Source).

Those who ate high-protein diets with 0.4–0.6 grams of protein per pound (0.9–1.3 grams per kg) of body weight per day lost significantly more weight and fat mass than those who ate 0.3–0.4 grams of protein per pound (0.6–0.8 grams per kg) of body weight per day (4Trusted Source).

Other studies show similar results, suggesting that increasing protein intake and reducing carb intake may lead to more sustained weight loss than diets that are lower in protein and higher in carbs

Benefits of the Carnivore Diet

Since the Carnivore Diet excludes carbs, it eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods.

These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet.

High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes (12Trusted Source).

Foods to eat

The Carnivore Diet includes only animal products and excludes all other foods.

Specifically, someone on the Carnivore Diet can eat:

Meat: beef, chicken, turkey, organ meats, lamb, pork, etc.

Fish: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.

Other animal products: eggs, lard, bone marrow, bone broth, etc.

Low-lactose dairy (in small amounts): heavy cream, hard cheese, butter, etc.

Water

According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed.
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Foods to avoid

All foods that do not come from animals are excluded from the Carnivore Diet.

Restricted foods include:

Vegetables: broccoli, cauliflower, potatoes, green beans, peppers, etc.

Fruits: apples, berries, bananas, kiwi, oranges, etc.

High-lactose dairy: milk, yogurt, soft cheese, etc.

Legumes: beans, lentils, etc.

Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.

Grains: rice, wheat, bread, quinoa, pasta, etc.

Alcohol: beer, wine, liquor, etc.

Sugars: table sugar, maple syrup, brown sugar, etc.

Beverages other than water: soda, coffee, tea, fruit juice, etc.

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The Bottom Line

The Carnivore Diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy.

It’s said to aid weight loss and several health issues, but no research backs these claims.

What’s more, it’s high in fat and sodium, contains no fiber or beneficial plant compounds, and is difficult to maintain long term.

Overall, the Carnivore Diet is unnecessarily restrictive. Eating a balanced diet with a variety of healthy foods is more sustainable and will likely afford you more health benefits.

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