Category: Keto Advice

The carnivore diet is like keto on steroids

What is the carnivore diet

Meet the popular diet that involves eating meat — and only meat.

If you want to try the keto diet but don’t think it’s hardcore enough, then the carnivore diet is the latest healthy eating fat you need to try.

What is the carnivore diet?

The carnivore diet is exactly what it sounds like: You eat meat — and only meat (save for the occasional egg and some dairy). Unlike the keto diet that limits carbohydrates to only 30 or so grams a day, this diet involves literally zero carbs.

The carnivore diet food list is simple: You can eat meat from any animal, including beef, pork, chicken, turkey and fish. Organ meats are often encouraged, but you should process them as little as possible.

“Most of the time I ate grass fed ground beef or bison as that was the most affordable along with some fish and some organ meat,” Andy Lindquist wrote on Medium of his carnivore diet food list.

“Some varieties of carnivore diets include milk, cheese, butter, eggs, coffee, spices, salt, and seasonings, while other carnivore diets only include meat and water,” NSCA Certified Strength and Conditioning Specialist Rob Arthur tells Metro.

So if you’re going to adopt the all-meat diet, you need to be comfortable with eating the same things over and over.

“Regarding taste things did start to get repetitive after a while but when you see the results happening it is a bit easier to get over,” Lindquist added in his post.

Carnivore diet results

Speaking of seeing results, what kind of carnivore diet results are people experiencing?

Arthur said the people who get the best carnivore diet results are those who suffer from “digestive problems, autoimmune issues (like fibromyalgia and rheumatoid arthritis) or other health issues that are exacerbated by fiber or other bioactive compounds found only in plants,” he tells Metro. “You might think of the carnivore diet as one flavor (no pun intended) of elimination diet.”

is the carnivore diet healthy

Lindquist dropped about 10 percent body fat and got to a 32-inch waist after being on the diet for 90 days.

“I lost 30 pounds in 90 days and experienced no ill health effects or nutrient deficiencies,” he wrote. “I felt fine the entire time and I did not notice any significant improvements in my mood or mental health as some people experience.”

Is the carnivore diet healthy?

Devotees of the carnivore diet say you can get all of your nutrition from a diet full of meat, but not everyone is convinced

“If you completely remove vegetables and fruits from your diet you are going to deplete your body of phytonutrients, like lycopene, resveratrol, allicin, beta carotene and lutein,” Jason Piken, an NYC-based chiropractor and nutrition coach, tells Metro.

“Not only will you miss out on phytonutrients, your microbiome will also suffer,” he adds. “There are beneficial microbes that live in your intestines that play a huge role in our overall health and many studies have shown that plants and fiber are vital to the health of our gut microbes.”

There are plenty of anecdotes on short-term success of the carnivore diet, but the lack of concrete scientific studies into the effects of the carnivore diet mean we don’t know the long-term effects of an all-meat carnivore diet.

If you still want to limit carbohydrates but want to eat other things besides meat, the keto diet is one option.

“The ketogenic diet is low in vegetables but they are still a part of the program,” adds Piken. “I will challenge anyone to find me research that states that removing plants from our diet is a good thing.”

9 tips for following the keto diet without going broke

mindy project eating meat

Keto favorites such as steak and salmon can put a dent in your bank account.

When you think of the keto diet, typical foods that come to mind probably include steak, chicken, fatty fish such as salmon, and even bacon.

Buying these foods can quickly get expensive. But if you’ve decided that the keto diet is right for you, there are ways to do it without breaking the bank.

“The keto diet can definitely be done on a budget, although it’s always best to keep in mind that from a nutritional perspective you should always favor quality over quantity,” Angela Mavridis, holistic nutritionist and founder of keto brand TRIBALÍ Foods, told INSIDER.

She added that if you’re not mindful of quality and give in to eating processed cheese, low-quality meats, or foods full of additives and preservatives, it could counterbalance the ketones in your bloodstream and sabotage your diet

Here are nine ways to save money while doing the ketogenic diet, from shopping locally to buying whole chickens rather than individual parts.

Why Choose Keto Diet over other Diets?

Introduction –

Who doesn’t want to fit in old jeans or not shop from those plus sizes stores?

When one thinks to reduce weight, the first thing that comes to mind is to follow a diet.

But which one to follow? There is a surfeit of diet options available on the radar of fitness freaks and new followers. But which one is better is always confusion.

Working on Keto diet –

Our body uses two fuels to generate energy one from carbohydrates to manufacture glucose and other to utilise fats and produce ketone molecules. Our body uses latter method only when carbohydrates are negligible in the body, and it forces liver to utilise next source of energy i.e.fats. In doing so, the fat reserves are also used enabling the body to break down fats. This process causes quick weight loss as the body is now utilising stores of fats to generate energy molecules.

Under this diet regime, more fats and least carbohydrates are consumed to bring the body to ketosis level to make Keto diet workable.

If one tries to compare this miraculous diet regime with three other popular diets namely

Atkins diet

Paleo diet

GM diet

Let’s take a quick look and understand why this diet is better.

Keto diet vs Atkins diet

Duration of benefits

In case of Atkins diet, carbs are initially kept at minimal, and as the diet regime progresses the carb level increases, thus the body which uses fat to generate energy molecules also known as ketones switch back to apply carbohydrates and produces glucose. Hence in Atkins diet, weight initially drops due to the burning fat but subsequently bounce back with the utilisation of carbohydrates in the body making Atkins’s diet benefits short-lived.

In contrast to this Keto diet utilises fats to produce ketones and keeps the body’s metabolism in ketosis. This results in inconstancy in weight reduction.

List of benefits

Keto is not only limited to weight loss but has its advantages in the treatment of neurological problems like epilepsy, Alzheimer etc. On the other hand, Atkins diet is confined to weight loss which doesn’t even last long.

C. Distribution of micronutrients

Under Keto, diet clarity is maintained regarding the ratio of intake of micronutrients namely high fats (approx. 75. %), moderate protein (approx. 20%) and low carbohydrates (approx. 5 %).  This leads to proportionate consumption of meals which correspond to this distribution. But the same is not maintained in Atkins diet which stress only on fewer carbohydrates which might result in a consumption of more protein instead of more fats. Excess consumption of proteins over fats results in the production of more glucose which refrains the body from burning fats as fuels.

Improvement in performances

Many athletes and bodybuilder rely on Keto because it helps them to reduce weight quickly maintaining same mass rate. It helps them to improve their exercise performance. One can think that if athletes rely on this diet how important and successful this regime is.

Keto diet vs. Paleo diet

Restriction of food groups, not micronutrients
Our diet comprises of various food groups. Whatever food group we consume finally breaks down further into micronutrients which can be easily absorbed by the body.

Paleo diet restricts consumption of grains, legumes & dairy products, unlike Ketogenic diet which advocates use of micronutrients in specific ratios only.

Now if a person follows a Paleo diet then as per the required meal plan, anything can be consumed barring restricted food items without calculating its nutritional value,i.e. more carbohydrates can be consumed than fats which imply the use of glucose as a fuel for energy. This slows down the process of weight loss which could have been quick like in case of Keto.

Testing methods

There are tastings kits available in the market which enables one to check how far have their bodies reached in the process of ketosis. But no such testing methods are available for the paleo diet. So one can’t make out how far have to reach in their process of weight loss or if they are on the right track or not.

Keto diet Vs GM Diet

Health issue

While following GM diet many people have complained about hair fall, dry skin, headaches. However, these problems are not faced by anyone following the Ketogenic diet.

No check on micronutrients

GM diet is based on consumption of veggies and fruits, so it doesn’t matter if one consumes more of carbohydrates that fats, which induced body to burn carbs and use glucose as a source of energy.

Also, fruits and veggies do not have enough protein which body requires operating.

Bounce back of weight loss

GM diet relies on veggies and fruits consumption for one week. This might result in weight loss but unlike Keto which is a lifestyle change and can be used successfully in the long run. The GM diet cannot be continued lifelong one needs to return to cooked food which means the reduced weight will bounce back, and the claim of weight loss is not long lasting like Ketogenic diet.

Final Grade

Keto diet comes out as a clear winner when compared to the above popular diets as it enjoys advantages over other diet plans and is a promising and a result-oriented diet plan. The changes it brings to the body can be sustained for longer period if the body is maintained in ketosis. Also during this diet, one can enjoy mouthwatering Ketogenic recipes which come as per your taste and preferences, i.e. dairy-free meal, vegetarian meals and non-vegetarian meal.

No other diet has ever provided such flexibility in meal plans, yet the success rate is quite high for this Ketogenic diet.

Many have adopted this diet as a lifestyle and have transformed their bodies into fat burning machines. One needs to focus on the micronutrients intake and accordingly enjoy various food groups to keep body always in the state of ketosis.

New weight loss challengers should gear up and ditch the carbs but can still enjoy the delicacies of the diet. Ketosis diet plan when adopted as a lifestyle results in astonishing results of reduction in weight, attainment of BMI (Body Mass Index) & Body Fat Mass.

Keto Taquitos

These might look tricky, but they’re surprisingly easy to make. Just make sure to roll while the cheese is still warm—somewhere between 2 and 4 minutes after they come out of the oven.

Ingredients

  • 1 tbsp. extra-virgin olive oil
  • 1/4 onion, finely chopped
  • 2 garlic cloves, minced
  • 1/2 tsp. cumin
  • 1/2 tsp. chili powder
  • 1 1/2 c. shredded chicken
  • 1/3 c. red enchilada sauce
  • 2 tbsp. freshly chopped cilantro, plus more for garnish
  • Kosher salt
  • 1 c. shredded cheddar
  • 1 c. shredded monterey jack
  • Sour cream, for serving (optional)

Directions

1. Preheat oven to 375° and line a small baking sheet with parchment paper. In a medium skillet over medium heat, heat oil. Add onion and cook until slightly soft, 3 minutes. Add garlic and spices and cook until fragrant, 1 to 2 minutes more. Add chicken and enchilada sauce, then bring mixture to a simmer. Stir in cilantro, season with salt, and remove from heat.

2. Make taquito shells: In a medium bowl, mix together cheeses. Divide mixture into 6 piles on prepared baking sheet. Bake 8 to 10 minutes, or until cheese is melted and slightly golden around the edges. Let cool 2 to 4 minutes, then add a small pile of chicken and roll tightly. Repeat until all taquitos are made.

3. Garnish with cilantro and serve with sour cream, for dipping.