In the realm of weight-loss strategies, the carnivore diet has emerged as a controversial approach. This article delves into the potential benefits and risks associated with this eating plan.
Understanding the Carnivore Diet
The carnivore diet is a restrictive eating pattern that exclusively includes animal products, eliminating all plant-based foods. This means consuming meat, fish, poultry, eggs, and some dairy products while excluding fruits, vegetables, grains, legumes, nuts, and seeds.
Potential Benefits
Weight Loss
Like other low-carbohydrate diets, the carnivore diet may lead to weight loss due to its high protein and fat content, which can promote satiety and reduce overall calorie intake. Some theories suggest that fat burns slower than carbs, leading to lower appetite.
Improved Insulin Sensitivity
Some studies suggest that diets devoid of animal protein and rich in plants may improve insulin sensitivity.
Potential Risks
Nutrient Deficiencies
Excluding entire food groups can increase the risk of nutrient deficiencies. Plant-based foods are rich in essential vitamins, minerals, fiber, and antioxidants that are crucial for overall health.
Read also: The Carnivore Diet: An Autoimmune Solution?
High Saturated Fat Intake
The carnivore diet is typically high in saturated fat, which, according to McManus, may increase the risk of heart disease. It is generally recommended to limit saturated fat intake to no more than 7% of daily calories.
Kidney Problems
The kidneys help metabolize protein, and McManus says the keto diet may overload them.
Digestive Issues
The absence of fiber in the carnivore diet can lead to constipation and other digestive problems.
Mood Swings and Cognitive Function
The brain relies on glucose from carbohydrates for optimal function. Restricting carbohydrate intake may lead to fuzzy thinking and mood swings.
Bad Breath
The carnivore diet may cause bad breath due to the production of ketones, byproducts of fat metabolism.
Read also: The Carnivore Diet's Impact on Sleep
Dehydration
The body releases large amounts of water and salt through urine during the initial days of fasting, which can lead to dehydration and low salt levels.
Not Suitable for Everyone
The carnivore diet is not recommended for certain individuals, including:
- People who are pregnant or nursing
- Young children and teens
- Older adults who experience weakness
- People with immunodeficiencies
- People with a current or past eating disorder
- People with dementia
- Anyone with a history of traumatic brain injury or post-concussive syndrome
Important Considerations
Sustainability
Eating a restrictive diet, no matter what the plan, is difficult to sustain.
Long-Term Effects
Concerns remain about staying on a keto diet long term.
Individual Needs
The exact make-up of a diversified, balanced, and healthy diet will vary depending on individual characteristics (e.g., age, gender, lifestyle, and degree of physical activity), cultural context, locally available foods, and dietary customs.
Read also: Troubleshooting Carnivore Diet Diarrhea
Alternatives
Ketogenic Diet
A true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. Some healthy unsaturated fats are allowed on the keto diet - like nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. All fruits are rich in carbs, but you can have certain fruits (usually berries) in small portions. Vegetables (also rich in carbs) are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
Plant-Based Diets
Many choose a plant-based diet in the pursuit of health, out of concern for animal welfare, or as a way to reduce their environmental footprint. There are many benefits to consuming a diet high in fresh fruits and vegetables, one being better weight control. Evidence suggests that a plant-based diet can help patients with type II diabetes achieve weight loss and improve glycemic control.
General Dietary Advice
- Consume a healthy diet throughout the life-course to help prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions.
- Eat at least 400 g, or five portions, of fruit and vegetables per day to reduce the risk of NCDs (2) and helps to ensure an adequate daily intake of dietary fiber.
- Reduce the amount of total fat intake to less than 30% of total energy intake to help prevent unhealthy weight gain in the adult population (1, 2, 3).
- Reduce salt intake to the recommended level of less than 5 g per day to prevent 1.7 million deaths each year (12).
- Reduce the intake of free sugars to less than 10% of total energy intake (2, 7).
tags: #carnivore #diet #beneficios #y #riesgos