INTRODUCTION
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Human nutrition is considered one of the most complex, misunderstood, and dogmatic sciences out there. People from different backgrounds, with different ideologies, beliefs, and philosophies, often hold passionate disagreements on the topic of nutrition, much like those who argue about political matters.
Understanding human nutrition is like navigating a complex maze with countless twists and turns, where the ultimate goal is to determine precisely what the body needs for optimal health and wellness. Nutrition is both an art and a science, and it is known for its potential to improve health, quality of life, and increase lifespan. However, it is also known for the various difficulties and dilemmas it poses.
The study of nutrition encompasses a wide range of factors, from the biological responses to food to the impact of cultural and ideological factors. It is a vast and intricate science that requires a thorough understanding of its many and intricate facets.
At the core of the issue with nutrition lies the mysterious and extremely complex nature of the human body. Nutrition is fundamentally linked to the physiological processes that support life, encompassing the complex, multidimensional interplay between dietary constituents (nutrients and bioactive compounds) and human physiology.
Our body's ability to absorb, metabolize, and utilize nutrients is shaped by a multitude of factors, including genetics, age, gender, lifestyle, environment, body composition, and overall health. Each person eventually becomes a unique case study, responding differently to the same dietary inputs, and this inherent variability adds multiple layers of complexity to the overarching field of nutritional science.
Compounding this complexity is the ever-evolving nature of scientific inquiry. Nutritional research, while making significant strides, often introduces new variables and refutes previous assumptions. The dynamic landscape of scientific understanding contributes to a continual reevaluation of dietary recommendations, leaving the general public grappling with seemingly contradictory advice.
On top of that, dietary choices, oftentimes intertwined with cultural, ethical, or religious considerations, can eventually become emblems of our own personal identity. Veganism, keto, the Paleo diet, the Mediterranean diet—the wide spectrum of dietary philosophies reflects the breadth of human diversity. As individuals embrace these dietary ideologies, they often become staunch defenders of them, engaging in hot debates where convictions and beliefs take precedence over objective analysis.
Dietary dogma, marked by unwavering adherence to specific nutritional principles, further contributes to the intensity of disagreements. Whether it's the low-carb advocates championing ketogenic diets or the proponents of plant-based lifestyles, the passion with which individuals defend their chosen dietary paradigms is impressive, to say the least. The current state of discussions on nutrition has turned into a battleground where conflicting convictions dominate instead of nuanced explorations of evidence-based practices. This is partly due to the influence of the food industry, which injects commercial interests into the nutritional discourse.
Marketing strategies, often designed to promote specific products or dietary trends, can blur the lines between sound nutritional advice and profit-driven agendas. Misleading claims about miracle foods
or revolutionary diets
can lead individuals astray, fostering an environment where navigating the truth becomes extremely challenging.
The pursuit of the perfect diet
is a confusing and debatable concept, both for the general public and scientists. In many Western countries, including the United States, health and fitness hold great importance for people, leading many individuals to strive for the ideal diet
that gives extraordinary results in terms of health and wellness. Nearly 50% of American adults attempt to lose weight at some point every year, since they understand the crucial role nutrition plays in weight management and body composition.
However, the journey to achieving optimal health and fitness is challenging and confusing, primarily due to the overwhelming abundance of diet plans available, each claiming to be the ultimate solution for people. The process of finding the right diet that not only promotes weight loss but is also sustainable and beneficial for overall well-being is difficult for one simple reason—there are too many choices and options to pick from.
There is such a variety of different dietary plans and nutritional approaches available; most of them aim to promote weight loss through various ways, such as by alternating metabolic pathways that the body uses to produce energy (i.e., ketosis), reducing appetite (e.g., satiating nature of high-protein diets), or limiting the intake of certain macronutrients, such as carbohydrates (i.e., keto) or fats (e.g., high-carb vegan). All of these deliberate dietary tweaks are known to exert specific effects on human physiology and metabolism. Furthermore, many diets claim to offer additional benefits, apart from weight loss, such as improved gut health, hormone/endocrine balance, enhanced mental and cognitive performance, and even improved management and/or reversal of various autoimmune disorders.
There has been a huge surge of interest in various types of diets in recent years, one of which is the carnivore diet, which is the topic of this book. This carnivore diet has become extremely popular for its extreme, even radical, approach to eating. If you don't know already, the carnivore diet is a diet that involves consumingonlyanimal-based foods, such as red meat, poultry, fish and seafood, eggs, and dairy. The rationale behind the carnivore diet is that animal foods are a clean, highly nutritious, and bioavailable source of essential nutrients, such as quality proteins, healthy fats, vitamins, minerals, trace elements, and other dietary factors. It is believed that these dietary components contribute to human health, longevity, and performance, to a very high degree, which as you will see by reading this book, is true.
This complete and easy-to-understand carnivore diet guide suitable for all levels of expertise and knowledge provides a comprehensive examination of all dimensions of the carnivore diet, going beyond the surface-level aspects of weight loss and body recomposition. Its goal is to reveal to readers the unique health benefits associated with this seemingly extreme dietary approach. By reading this book, you will get a really good grasp of the fundamental principles surrounding the carnivore diet: how it works, why, and what steps you can take to maximize its effectiveness and minimize any potential side effects. We will go beyond just anecdotal claims and delve deep into the scientific research that supports the efficacy of the carnivore diet. This nutritional illumination, if you will, will enable you, dear reader, to make informed decisions about your food choices, overall health, and well-being. In addition to that, we have included a thorough cookbook section, containing a wealth of delicious and healthy recipes and meal ideas, which will make your transition to a carnivorous lifestyle smooth, easy, fun, and enjoyable.
Prepare to gain deep insights into the specifics and controversial topics surrounding the carnivore diet, as well as the complex relationship between diet and human health as a whole.
Are you ready to embark on such a journey?
Let's begin!
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MEAT 3NEW STEAK (1)
CHAPTER 1: EMBARKING ON THE CARNIVORE JOURNEY
What is the Carnivore Diet?
The carnivore diet is an ancestral, whole food-based dietary approach that focuses on animal-based foods while excluding or limiting the intake of plant-based foods. People following the carnivore diet get their energy primarily from protein and fats and almost no carbohydrates. The diet consists of red meat, poultry, organ meats (like liver, spleen, kidney, and heart), fish and seafood, eggs, animal fats (i.e., tallow, lard, duck fat), bone broth, and bone marrow. Some individuals may also include full-fat dairy products (since they are an animal-based food) that are low in lactose, although it's not a must. Plant-based beverages, like coffee, and seasonings like salt and pepper, are sometimes accepted, especially at the initial stages of transition.
Many people have reported significantly positive benefits to their health by following the carnivore diet, including accelerated weight loss, improved mental clarity and cognitive function, better digestion, and relief from chronic digestive issues like gas, bloating, indigestion, and irritable bowel syndrome (IBS). Additionally, some individuals claim enhanced athletic performance and recovery from exercise.
Anecdotal evidence from people who have found relief from serious chronic health issues with this diet is very compelling. For many of them, other dietary approaches had proven ineffective in addressing their chronic health issues.
What Should You Eat on the Carnivore Diet?
On the carnivore diet, your food choices are restricted to animal-based products only, and you eliminate all plant foods from your meals. Here's a breakdown of what you can eat:
• Red Meat: Red meat is a staple on the carnivore diet, especially the fattier cuts. It provides quality protein, healthy fats, and essential micronutrients like iron, zinc, magnesium, selenium, creatine, carnitine, CLA (conjugated linoleic acid), and B complex vitamins, especially vitamin B12 (in the form of methylcobalamin and adenosylcobalamin).
• Organ Meats: Organ meats (offal), like liver, spleen, kidney, heart, brain, and testicl*s, are favored for their high nutrient density. They offer vital micronutrients in highly bioavailable forms: vitamins, minerals, trace elements, and other beneficial compounds like coenzyme Q10 (CoQ10), choline, and DHA (docosahexaenoic acid).
• Poultry: Poultry, including chicken, turkey, duck, and goose, are a good source of protein, healthy fats, and micronutrients.
• Fish and Seafood: Fish and seafood are excellent sources of protein, healthy fats (like omega-3s), and essential micronutrients, like iodine, zinc, and selenium.
• Eggs: Eggs are a valuable addition to the carnivore diet, providing quality protein, healthy fats, and various micronutrients.
• Animal Fats: Fats from sources like tallow, lard, and duck fat are included to provide fuel and nutrients for the body, contributing to satiety and overall nutritional status.
• Bone Broth: Rich in collagen, gelatin, minerals, trace elements, electrolytes, amino acids, and fatty acids, bone broth is a nutrient-dense addition to the carnivore diet or any nutrient-dense, anti-inflammatory diet.
• Bone Marrow: Bone marrow is a great source of healthy fats and marrow stem cells, contributing to the nutritional density of the diet.
• Dairy (optional): Some individuals choose to include full-fat dairy products that are low in lactose, such as hard cheeses, heavy cream, and butter. However, others may choose to exclude dairy due to lactose intolerance, casein sensitivity, or other nutritional concerns.
• Seasonings: Salt and pepper are generally accepted as seasonings, although some individuals may limit their use to these basics.
Strict followers of the carnivore diet exclude plant-based beverages like coffee and tea, as they are derived from plants. The emphasis is always on whole, well-sourced animal foods to fulfill nutrient and energy requirements. Individual variations of the carnivore diet, as with all diets, exist based on personal preferences and tolerances.
Key Points
• The carnivore diet is a nutrient-dense dietary approach that focuses on bioavailable animal foods and excludes or restricts plant foods.
• Red meat, including fattier cuts, is a significant part of the carnivore diet and provides essential micronutrients such as iron, zinc, magnesium, selenium, creatine, carnitine, CLA (conjugated linoleic acid), and B complex vitamins, especially vitamin B12 (in the form of methylcobalamin and adenosylcobalamin).
• Organ meats like liver, spleen, kidney, and heart are emphasized in the carnivore diet because they are highly nutritious and offer vital vitamins, minerals, trace elements, and beneficial compounds like CoQ10, choline, and DHA.
• The carnivore diet is often associated with rapid weight loss and body recomposition for various reasons, such as low carbohydrate intake, increased protein intake, natural appetite regulation, reduced water retention, and accelerated metabolism.
• Many individuals who did not find relief with other dietary approaches (i.e., keto, vegan, Paleo, Mediterranean) have reported that the carnivore diet has helped them to finally address their chronic health issues.
How Much Should You Eat On The Carnivore Diet?
The carnivore diet emphasizes eating until you feel full and satisfied. There is no strict portion control. Meat has a high satiety value, meaning you can go for many hours without feeling hungry when you eat a lot of meat. This is because meat is extremely nourishing and nutrient-dense, and takes longer to digest compared to carbohydrates, helping regulate cravings and overall food intake throughout the day. For that reason, the carnivore diet, on top of reducing inflammation and addressing nutrient deficiencies, can also help with weight loss efforts.
On an average carnivore diet meal plan, you consume about 500 g - 3000 g (1 - 6 pounds) of meat a day. This meat should come primarily from ruminant, polygastric animals, such as beef, bison, lamb, goat, sheep, or buffalo. When you initially transition to the carnivore diet, you may experience an adjustment period as your digestive system and metabolism adapt to the absence of other food sources, particularly carbohydrates.
Once you adapt to the carnivore diet, you can monitor your calorie intake and physical activity levels according to your fitness and body composition goals. If you want to build muscle and are currently doing regular resistance training, you may need to consume more fatty meat and dairy products to support your increased caloric and nutritional needs. By tailoring the carnivore diet to your specific needs and goals, and tracking relevant factors, you can optimize your results and benefits. The carnivore dietcansupport fitness and body composition objectives when designed properly.
Another thing worth mentioning is that it's essential to prioritize food quality in the carnivore diet. Choosing grass-fed, organic, and sustainably sourced meats ensures a superior nutrient profile while minimizing potential exposure to harmful substances, such as residues of pesticides, antibiotics, veterinary drugs, and synthetic hormones used in conventionally raised animals, such as rBGH (recombinant bovine growth hormone). Opting for high-quality meats not only enhances the nutritional value of your diet but also supports ethical and environmentally friendly agricultural practices. A consistent commitment to food quality aligns with a holistic approach to nutrition, promoting not only individual health but also the well-being of animals, ecosystems, and the planet.
How Often Should You Eat On The Carnivore Diet?
When you follow the carnivore diet, there are no strict rules about how often you should eat. The main principle is to eat until you feel full and satisfied. This approach helps you tune in to your body's natural hunger and fullness signals, promoting a more intuitive and natural way of eating.
If you prefer to have regular meal times, you can choose to have three solid meals or two meals with a snack. This eating pattern allows for a steady supply of nutrients and energy throughout the day. It can be especially helpful if you prefer to eat at regular intervals.
Alternatively, you can try incorporating intermittent fasting into your routine. This involves periods of fasting followed by periods of eating (eating windows). For example, you might choose to fast for 16 hours and then eat during an 8-hour window. This could mean having two meals a day or even just one meal a day (OMAD). Intermittent fasting is an eating pattern (not a diet) that alternates between periods of eating and fasting. It focuses more on when you eat rather than what you eat. Intermittent fasting has been associated with various health benefits, including improved insulin sensitivity, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes. During fasting periods, the body oftentimes uses stored fat for energy, leading to increased fat burning. This contributes to weight loss and changes in body composition. Intermittent fasting has also been linked to enhanced autophagy. Autophagy is a cellular self-cleaning process that involves the removal of damaged cells and cellular components. The word autophagy
is derived from the Greek words auto,
meaning self, and phagy,
meaning eating. In that way, intermittent fasting can offer benefits for overall cellular health.
If you're an athlete or someone with higher-than-normal caloric and nutritional needs, you may need to eat more frequently on the carnivore diet. Spreading your protein intake across two or three meals during the day can better support athletic performance and muscle recovery. By dividing your meals, you can ensure a more consistent and optimal supply of amino acids, calories, and nutrients throughout the day.
Ultimately, the choice of meal frequency on the carnivore diet should be based on personal preference, lifestyle, and individual goals. It's important to pay attention to your body's signals and adjust your eating pattern accordingly. Experimenting with different meal frequencies and observing how your body responds to them can help you determine the approach that works best for you.
What Negative Side Effects You May Experience When First Starting The Carnivore Diet?
When starting the carnivore diet, some individuals may experience negative side effects as their bodies adjust to a new way of eating. These symptoms may include:
• Brain fog or difficulty focusing
• Headaches
• Dehydration
• Mood swings
• Disrupted bowel movements (constipation or diarrhea)
• Nausea
• Indigestion
• Fatigue
• Insomnia
• Carb/sugar cravings
When transitioning to the carnivore diet, the body undergoes various physiological changes as it adapts to a different macronutrient intake and food sources. The absence of carbohydrates and fiber in the diet may initially impact digestion and bowel movements, leading to constipation or diarrhea. This can be attributed to the gut microbiota
