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      How To Get Fit In Your 20s – This Is Your Healthy Routine

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      How to get fit in your 20s? Easy. This is the decade in which you’re most likely to be in your peak physical condition; your reaction times are at their fastest, you can build muscle quicker and recover from tough sessions faster. You’re also developing your musculoskeletal strength. “Because bone density peaks in your twenties to early thirties, undertaking weight-bearing activity [where your bones are supporting your weight] like running, soccer or netball, in combination with a strength programme, can maximise your bone health for life,” says Dr Rebecca Robinson, consultant physician in sport and exercise medicine.

      Embracing an active lifestyle now will not only benefit you in the present but will also pave the way for a healthier future. Let’s dive into how you can kickstart your fitness journey in your 20s and make lasting changes that will impact both your body and mind positively.

      Strength Is Key

      The workout you want to do is the one you should do (it’s the one you’ll keep up), but there’s resounding encouragement around strength training. “It’s great for increasing muscle mass and boosting metabolism and confidence,” says personal trainer Samantha McGowan.

      The latter is particularly important in your twenties: several studies have shown that women’s confidence increases with age, while others show that strength training can seriously bolster self-esteem, as lifting heavier and achieving goals gives you a sense of achievement. Dr Hassan concurs. “Finding a balance of basic activity forms (cardio and strength) is key, but your weekly schedule should include at least one strength training session. The type is up to you – body weight, free weights or weight machines all reap the same rewards. I’d advise a combination.”

      Understand Your Body

      Track your menstrual cycle and practise pelvic floor exercises. Contract for three seconds, then relax and repeat. Do eight to 10 daily. Around 21 percent of women in South Africa suffer from a form of incontinence, but strengthening the pelvic area can be game-changing. “Monitor your workout performance during your monthly cycle and see if there are any patterns,” advises Dr Hassan. The four phases: menstrual, follicular, ovulatory and luteal affect hormones, energy levels, strength and endurance. For example, the rise in oestrogen levels post-menstruation means you may have more energy.

      Make Time For Rest

      While this is a great time to fall in love with exercise, over-exercising is common among women of this agegroup. For many of the 20-something patients Dr Nicky Keay, an exercise endocrinologist, sees for amenorrhoea (loss of periods), it can be directly attributed to relative energy deficiency in sport (RED-S, pronounced ‘reds’). “It’s a disparity between food intake (the energy and micronutrients you’re consuming) and the nutrition required to cover the energy demands of exercise and the basic ‘housekeeping’ tasks in the body,” she explains. If you’re concerned that your workouts are taking their toll, Dr Keay suggests ditching high-intensity exercise and building in some slow strength and conditioning sessions, too.

      Get Fit In Your 20s: How To Do This Bodyweight Mobility Workout

      Each exercise done for 45 seconds with a 15-second rest. Repeat the circuit 3 times for a sweaty bodyweight HIIT session. If you have any injuries, please check with your medical practitioner to see if it safe for you to do the following bodyweight exercises. Remember to have fun!

      1. Rolling cobra

      Start in a hovering child’s pose and extend your legs up to a down dog (A) Shift your weight forward, round your back as you move through a plank, and then a hanging cobra-style position (B). Continue for 45 seconds.

      READ MORE: Your 4-Week Home Workout Plan To Get Fit And Strong AF

      2. Beast reach to high plank

      From hovering child’s pose spring your knees forward to a high plank. Reach and repeat for 45 seconds (A).

      3. Beast reach, high plank, runners lunge

      Move from hovering child’s pose to high plank and then step your foot on the outside of the same side hand for runners lunge (A). Reach back to hovering child’s pose (B). Repeat alternating sides for 45 seconds.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      4. Beast reach, high plank, runner lunge to sit through

      Once in runner lunge, lift your back foot up through the middle of the body (A). Lift the opposite hand off the floor too, balancing on one hand and foot (B). Come back to your starting position and repeat for 45 seconds.

      Foods You Should Be Eating In Your 20s

      Remember, balance is key! Allow yourself occasional treats but aim for consistency with nourishing foods that support your fitness journey. Your body will thank you for it!

      Go for food high in fibre like beans, fruits, veggies and whole grains. High-fibre foods digest more slowly and are also more filling, which means they’re a good option for weight control.

      Calcium plays a role in heart health, muscle function and nerve signalling. Many seeds are good sources of calcium. Cheese, yoghurt and sardines are also great sources of calcium.

      Eat the rainbow. Aim for five servings of vegetables a day (1 serving = ½ cup cooked or 1 cup salad) and try to have a bigger variety of veggies each week.

      Habits To Avoid In Your 20s

      Overtraining. The idea that you’re near-invincible during your twenties is only natural – you’ve got energy for days and can sail through any sweat session with a hangover like it’s nothing, but the ‘too much of a good thing’ adage may apply. Over-exercising is something personal trainer Caroline Bragg sees in plenty of her clients in their twenties. “Overtraining can lead to RED-S [relative energy deficiency syndrome], when the body isn’t taking on enough energy to meet demand,” she says. “This can lead to your body fat dropping so low that you stop producing oestrogen, which in turn can nix your periods (amenorrhea). Later on, this lack of oestrogen can cause loss of libido, trouble sleeping and difficulty concentrating.”

      This article written by Kirsti Buick first appeared in the July/August 2022 Issue of Women’s Health UK, additional reporting by Women’s Health SA team. More

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      Exactly How To Train For A Handstand Or Pull-Up, Per Experts

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      We reckon there’s been a time when you envied the women nailing handstands on your feed, or you’ve oggled at someone effortlessly bashing out pull-ups at the gym. The good news: these gymnastics-based movements not only deliver body benefits but are totally doable! Here, how to train for a handstand or pull-up, step by step.

      Why is training for a handstand or pull-up good for you?

      From increased flexibility to all-over body conditioning and beyond, gymnastics training – like tackling a handstand – delivers it all in bucket loads. And you don’t need to master a full twisting layout to reap the benefits. We’re talking the absolute basics: hanging from bars, getting inverted against a wall and increasing that arm strength will, over time, reap rewards. Think: being able to do a handstand, a pull-up or go toes-to-bar at the gym. Yes, these are gymnastics moves! And they build strength, flexibility, balance and a rock-solid core. A 2018 study found that bone mass increased after doing adult gymnastics, something that otherwise decreases with age.

      Train for a handstand

      Safety first: Eva Thornton, gymnast and coach at CrossFit Algoa in Gqeberha, warns that gymnastics can be tricky if you work unassisted. Always get a pro to watch your back as you tackle new skills, then work on them yourself when you’re more confident. Also, remember that when you train for a handstand, progress may be slow. Don’t give up – every workout brings you closer to that goal.

      How long does it take to nail a handstand?

      Well… it takes a while. “I think the biggest difficulty many people have is not understanding that gymnastics skills take time and require consistent practice,” explains Thornton. Most of the time, it can take months or years, depending how much time and effort you put in. So go get it!

      Nail The Basics

      You’ll have to start with the absolute basics first. Practise the hollow hold position where you lie on the floor with legs and shoulders lifted, says National Gymnastics Coach Luitha Roux. This builds core strength to be able to balance when upside down. Do it as often as you can and aim to complete 30 seconds at a time, building up to longer holds.

      READ MORE: 8 Ways To Build Stronger Thighs

      Build Shoulder Mobility

      In order to support your weight upside down, get your shoulders mobile, says Thornton. Good shoulder mobility allows for that straight line from hands to toes and it also is crucial to prevent injury in this position.

      To train for a handstand, stand facing a wall with your arms held out in front of you. Practise pushing against the wall with your hands while moving your shoulder blades backwards.

      Get Upside Down

      Next, do drills against the wall. This specific drill, with your face to the wall, allows you to properly mimic the position of an unassisted handstand while building shoulder, arm and core strength.

      With your back facing the wall, walk your hands down to the floor. Now, walk your legs up against the wall. Walk in and out on your hands, repeating as long as you can.

      Try It Unassisted

      Now for the challenge – trying to hold your handstand without the wall. Try pushing up and hold your handstand against a wall, then remove one foot and then the other, seeing how long you can hold it without the wall.

      READ MORE: Tone-Up From Head To Toe With This Killer 15-Minute Workout

      Train for a pull-up

      Build Arm Strength

      Per Thornton, start building upper arm strength with ring rows. You can do these with suspension cables or rings hanging from a bar, feet on the floor, pulling yourself up. “That’s your first step to developing pulling strength,” says Thornton. The lower down your body, the harder the pull. Focus on keeping your core tight throughout and go slow – you want every muscle to take the time to grow.

      Get the hang of it

      Next, graduate to the bar, doing pull-ups using a thick resistance band. The thicker the band, the easier the lift. Loop the resistance band around the bar and slip your one knee into the other end of the band. You’ll feel supported throughout and the pull-up will become much easier to execute. Keep going, and the easier it gets, the lighter you can make the resistance band, says Thornton. Another option? The assisted pull-up machine at the gym.

      READ MORE: This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

      Pull Through!

      Once you’re strong enough (after months of practice), you can try your hand at an unassisted pull-up. Remember this is all core and upper body strength, so if you can’t nail it the first time around, keep practising the foundational moves. More

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      This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

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      Looking for a low-intensity scalable HIIT workout that works for beginners and advanced fitness enthusiasts? Look no further than this workout, which prioritises speed over power for all-over toning and of course, hitting those heart rate goals.

      What exactly is HIIT?

      Essentially interval training on speed, HIIT involves bursts of flat-out exertion alternating with rest periods. The best part: a workout can last anything from 30 minutes to just four.

      Added to that, a flurry of studies has shown that you get all the benefits (and more) of an hour-long steady-state workout in a fraction of the time. The catch? You have to be prepared to push yourself close to your drenched-in-sweat, heart-pounding max for the high-intensity periods. But it’s doable since your time in all-out effort lasts just 30 seconds.

      How to do this scalable HIIT workout

      Do this scalable HIIT workout two or three days a week in place of your usual cardio days (don’t skip strength training). Starting with the first exercise, complete as many reps as you can in 30 seconds, then rest for 30 seconds. Continue until you’ve finished all the exercises. That’s one circuit. Repeat three more times. Good news: you can tailor high-intensity interval training to your fitness level. Use these guidelines from trainer and group exercise instructor Rachel Vaziralli.

      Beginner:  Ratio: 1:3 (Go all out for 30 seconds; rest for 90 seconds)

      Intermediate: Ratio: 1:2 (Go all out for 30 seconds; rest for 60 seconds)

      Fit: Ratio: 1:1 (Go all out for 30 seconds; rest for 30 seconds)

      Super-Fit: Ratio: 2:1 (Go all out for 30 seconds; rest for 15 seconds)

      You’ll need: Floor space; a kettlebell (challenging, but not so heavy that you struggle to lift it).

      1. Squat Thrust

      Stand with your feet together and your arms at your sides. Squat down to the floor and place your hands in front of your feet (A). Jump your legs back into push-up position (B), then quickly reverse the movement and stand to return to start. That’s one rep.

      READ MORE: Food, Fitness & Family: How Zinhle Masango Juggles It All

      2. Prisoner Squat

      Stand with your feet shoulder-width apart and place your hands behind your head, elbows out (A). Keeping your chest up and back flat, push your hips back and bend your knees until your thighs are nearly parallel to the floor (B). Push through your heels to return to start. That’s one rep.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      3. Prone Hand Touch

      Get into push-up position, your hands shoulder-width apart and your body forming a straight line from head to heels (A). Keeping your body stable and hips parallel to the floor, lift your left hand and touch your right hand (B), then return to start. Repeat with the right hand. That’s one rep. Continue alternating.

      READ MORE: Tone-Up From Head To Toe With This Killer 15-Minute Workout

      4. Alternating Kettlebell Clean

      Stand with your feet shoulder-width apart, a kettlebell (or dumbbell) sitting between your feet. Push your hips back and bend your knees to lower and grab the weight with your right hand (A). With your back flat and core tight, stand and raise the weight to shoulder height (B). Reverse the move to return to start. Repeat with your left hand. That’s one rep. Continue alternating.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      5. Alternating Reverse Lunge

      Stand with your feet hip-width apart, hands on your hips, chest up and shoulders back (A). Keeping your upper body still and core tight, take a large step back with your right foot, then bend both knees to lower into a lunge (B). Press through your left heel to return to standing. Repeat, stepping back with your left foot. That’s one rep. Continue alternating. More

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      This One-Dumbbell Workout Is Perfect For Home Or A Packed Gym

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      Whether you’re in a packed gym and could only find one lonely dumbbell or if you’re working with a sparsely-stocked home gym, there’s a lot you can accomplish with this one-dumbbell workout.

      Using just one piece of equipment doesn’t mean you can’t get a good workout. In fact, when you’re short on time, stuck at home, or navigating a packed gym, scaling back can make you more efficient. Added to that, using one weight allows for unilateral moves that challenge your balance, firing up your core and stabiliser muscles in your legs and elsewhere. Simplify your routine without sacrificing results with this one-dumbbell workout from trainer Craig Ballantyne.

      How to do this one-dumbbell workout

      Using the heaviest weight you can handle (while maintaining proper form), perform the prescribed number of reps for each exercise in order, resting 30 seconds between moves. (If needed, you can rest up to a minute, or make it tougher by dropping that break altogether.) That’s one circuit.

      Rest for two minutes, then finish as many circuits as you can in 15 minutes. Beginner? Start with two circuits and build from there.You’ll need: a bench; one heavy dumbbell

      1. Narrow-stance goblet squat

      Stand with your feet shoulder-width apart and hold a dumbbell vertically in front of your chest, both hands cupping the dumbbell head (A). Keeping your chest up and your core tight, sit your hips back and squat as low as you can (B). Press through your heels to return to start. That’s one rep. Do 15.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      2. Single-arm bent-over row

      Place your left knee and hand on a bench and hold a weight in your right hand at arm’s length (A). Pull the dumbbell up to your ribcage (B), then lower back to start. That’s one rep. Do 10, then repeat on the other side.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      3. Single-arm chest press

      Lie face-up on a bench, holding a dumbbell in your left hand at your chest (A). Press the weight directly upward (B). Slowly lower back to start. That’s one rep. Do 10, then switch arms and repeat.

      READ MORE: 8 Ways To Build Stronger Thighs

      4. Dumbbell swing

      Hold a dumbbell with both hands using an overhand grip and stand with feet hip-width apart. Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs (A). Keeping your core tight, push your hips forward and swing the dumbbell up to shoulder height (B). Reverse the movement, swinging the weight back between your legs. That’s one rep. Do 15. More

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      Why Trojan Is The Perfect Fit For Cover Search

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      Cover Search 2024 is officially underway and the entries are streaming in (and may we add how downright stunning each entrant is!). We’re on the hunt for that perfect blend of health, fitness and inspiration to grace the November/December 2024 cover of Women’s Health. And to make this campaign (#WHCoverStar) truly special, we’ve partnered with Trojan as our presenting sponsor.

      What makes this collaboration truly special?

      Partnering with both Men’s Health and Women’s Health on the Cover Search campaign comes as a natural fit for Trojan. Our brands aligns perfectly, especially with their mission to inspire individuals to move better, feel better and perform better.

      Cover Search Is For Every Body

      Just like Trojan’s motto suggests, the Cover Search campaign is built on the belief that health and fitness are for everyone – regardless of shape, size or background.

      “We’re inspired by individuals who want to move better, feel better and perform better. Whether you like to move fast, go far, stretch deeply or lift heavy things, we have everything you need to work out in your own space and on your own terms. The cover search winners will be at their personal best and the best, train with Trojan,” shares the Trojan team.

      READ MORE: Makin’ Gains With Trojan

      Versatility Is At The Forefront

      Much like our diverse pool of entrants and their fitness preferences, Trojan’s equipment caters to a wide array of workouts and sports. From cardio to strength training, there’s something for everybody in Trojan’s repertoire, ensuring that each individual can pursue their fitness goals with passion and purpose.

      Advanced Tools And Insights

      With their cutting-edge fitness equipment and insightful resources, Trojan provides the Cover Search entrants with the tools they need to push their limits and soar to newer fitness heights.

      READ MORE: Bring Your Run Indoors With The Trojan TR510 Treadmill

      About Trojan

      Since launching in 1981, Trojan has been a cornerstone of South African home fitness. Their mission? To create a home gym experience that’s both robust and rewarding.

      Trojan’s product line-up speaks volumes about their dedication to fitness. From morning runs on their state-of-the-art treadmills to strength training with their free weights and rowers, Trojan provides everything you need to achieve your fitness goals in the comfort of your home.

      What sets Trojan apart is their commitment to quality. They partner with top-tier manufacturers to produce not just fitness equipment, but tools that support a healthier lifestyle.

      Trojan is exclusively available in Makro and Game stores countrywide, or on their websites.Visit Trojanhealth.co.za for more product information. More

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      5 Hacks To Boost Your Running Performance With Reebok’s FloatZig 1

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      Running isn’t just about endurance and speed. It’s about joy, creativity, and sometimes, a little bit of mischief. In celebration of the joy of the run, Reebok launched its Running Hacks global campaign for the new FloatZig 1.

      “The FloatZig 1 running shoes offer industry-leading performance and energy return, suited for even the most elite runners, but built to be accessible and enjoyable for all runners. With both our product and within our irreverent Running Hacks global marketing campaign, we focused on the joy and excitement running can bring to all.”
      Todd Krinsky, Reebok President and CEO

      Reebok dares you to lace up and embrace running like you never have before. Forget those tired old tips your marathon-obsessed uncle swears by. Reebok’s Running Hacks are about tossing the rulebook out the window and making every run an adventure.

      So strap in, lace up, and prepare to turn the ordinary into the extraordinary.

      Running Hack #1: Make it Home Before Load Shedding

      It’s almost like racing against the sunset. Except instead of a romantic sky, you’re dodging sitting in the dark, unable to charge your phone, boil water, or see the end of that episode. Consider this the ultimate interval training—sprint in bursts whenever you think of the food defrosting in your freezer. And hey, if you get home after the lights have gone out, just keep running to your nearest bar. After all, you didn’t run all this way not to get a reward.

      READ MORE: Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

      Running Hack #2: Tell Everyone You’re Training for the Comrades

      Short of actually winning it, telling everyone you’re training for this epic ultramarathon is the next best thing. Start casually dropping it into conversations, social media posts and even put it in your LinkedIn bio. The key here is confidence. A lot of it. And if by some miracle you actually find yourself at the starting line, that’s a problem for Future You.

      Running Hack #3: Run Past Your Ex’s House

      Ah, the sweet, sweet revenge run. There’s no fuel quite like a broken heart, and no audience quite like the one that thought they’d seen the last of you. Bonus points if you manage a nonchalant wave to their neighbours, just to prove how utterly unaffected you are by the breakup. This isn’t about them, though (okay, it’s a little about them)—it’s about you, looking and feeling your absolute best, powered by a blend of spite, endorphins, and the sheer joy of moving on.

      Running Hack #4: The FloatZig 1

      Forget about the conventional running hacks you know (and the ones you wish you didn’t).

      The FloatZig 1 is here to revolutionise your run with features designed to push the boundaries of what a running shoe can be.

      Highlights of the FloatZig 1 include:

      Floatride Energy Foam & Zig Tech Technology: Offers a lightweight, responsive energy return, transforming every step into a leap towards your personal best.

      Engineered Mesh Upper with Reflective Overlays: Maximises breathability and ensures visibility, keeping you safe and comfortable, day or night.

      Targeted Foam Panels: Strategically placed for added comfort and a secure fit, enabling you to focus on the joy of the run.

      READ MORE: The Ultimate Accessory To Your Active Lifestyle —Reebok Cool Your Body

      Running Hack #5: If You Look Awesome, You Run Awesome!

      Let’s face it, when you look good, you feel good and when you feel good, you run like a champion! Snag these essentials for your next run:

      Reebok Floatzig 1 Shoes

      Running Quarter-Zip Jacket

      Running Vector Leggings

      ID Train High-Support Bra

      RBK-FRESH Athlete T-Shirt 2.0

      Reebok Running Shorts

      Ready to outrun your shadows, outlast the gossip and outpace the past? The FloatZig 1 is your ticket to discovering the New Shape of Running. Shop the FloatZig 1 on Reebok.co.za.

      **WH Partnership More

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      Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

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      Looking to squeeze in a workout but feeling like you’re running low on time? We know the feeling all too well. Meet Angelique van den Linde – Fitfluencer, Legallyfit trainer, lawyer and mom of two. She’s got the ultimate routine for those jam-packed days. In just 15 minutes, she’s about to whip you into shape using nothing more than an office chair and a resistant band (heck, even tights could do the trick!). Yup, no need for fancy equipment and marathon gym sessions – with Angelique’s knack for transforming everyday items into workout tools, you’ll feel like you just stepped out of a gym class without ever leaving home (or the office for that matter).

      Equipment: Chair and resistant band/tightsTime: 15 Minutes

      How It Works

      Start with a warm-up which consists of butt kicks, hamstring curls, toe taps, mountain climbers and a few stretches to get you going for the full workout. Trainer tip: remember to keep those knees soft throughout the workout. The routine consists of 3 different workouts of 3 sets each.

      [embedded content]

      Resistance Band Workout  

      3 Sets | 10 Reps Each

      Bicep Curls 

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends and arms at sides. Bend elbows, bringing hands up in front of shoulders slowly and with control. (Upper arm and wrist should stay still; only forearm should move.) Pause, and lower down slowly all the way to the bottom.

      Tip: if it’s too easy, the band is too light or too long, make it a bit shorter to really feel the burn. 

      Lateral Raise Into Tricep Kickback

      To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Raise arms outward to the sides until parallel to the floor. From here, take your arms back and pulse upwards, engage core and straighten elbows so hands push back until arms are fully extended behind body. Try and get your arms as high as possible. 

      READ MORE: This 10-Move Resistance Band Arm Workout Is No Joke

      Chair Workout 

      3 Sets | 10 Reps Each

      Chair Runs 

      Place a chair in front of you and position your hands on the chair in a mountain climber position, with your body in a straight line and avoiding arching your back. Drive your knees up toward your chest in a running motion while maintaining a steady pace according to your fitness level.

      Tip: Ensure the chair remains stationary; if it moves, readjust your body position to maintain stability. 

      Chair Jumps

      With a chair in front of you, place both hands on the chair and perform consecutive jumps in and out, maintaining a consistent rhythm. Focus on landing softly to reduce impact on your joints while maximising muscle engagement.

      Narrow Squat

      Start with your feet hip-distance apart and hold onto the chair. Lower your body into a squat position while keeping your chest upright and knees aligned with your toes. Focus on engaging your leg muscles as you lower and rise back up to the starting position.

      Wide Leg Squat 

      Begin by placing one foot on the chair and stepping to the side with a wide step. Slowly lower your body into a squat position, ensuring your knees are aligned with your toes. Touch the floor and hold briefly before lifting your heel to engage your calf muscles. Alternate sides.

      Cardio Workout 

      3 Sets | 10 Reps Each

      Mountain Climbers

      Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your elbow, lower and then raise your left knee to your elbow. That’s one rep.

      Burpees

      Start in a standing position, squat down and place your hands on the floor. Jump your feet back into a plank position, perform a pushup, jump your feet forward toward your hands. Finally, jump into the air with your arms raised overhead.

      Squat Jumps 

      Start by standing with your feet shoulder-width apart. Lower into a squat position, then explosively jump upward while extending your arms overhead. Land softly back into the squat position and immediately transition into the next repetition. Focus on maintaining proper form and control throughout the movement. That’s one rep.  More

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      What’s Up With The Carnivore Diet Everyone’s Talking About?

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      For meat lovers, typical diets can seem like such a drag (load up on veggies, opt for healthy fats, limit big juicy steaks and bacon, etc.).

      So when a diet actually encourages you to eat as much meat as possible, it might seem too good to be true. That’s the case with the carnivore diet, the newest eating trend that claims to help you lose weight and get healthier in the process.

      But before you toss out your leafy greens and stock your fridge with cuts of meat, there are a few things you should know about the carnivore diet.

      What does the carnivore diet entail?

      Get a load of this, bacon lovers: People on the carnivore diet eat only meat and animal products, and avoid all plant foods.

      “I call this a mono diet, which means you’re basically eating one food,” says Abby Langer, a dietitian and writer. “It’s meat, eggs and coffee. Some people will eat dairy, but most believe that the lactose in milk makes it off-limits, because that’s sugar. No plant foods are allowed, which means you can’t eat any grains, nuts, seeds, beans, fruits, or vegetables.”

      Although there don’t seem to be any official guidelines in terms of macronutrients, most proponents of the diet seem to recommend getting the majority of kilojoules from fat, not protein, which means choosing fattier cuts of meat.

      What do studies on the carnivore diet say?

      Studies are thin and in the medical community, conversations around the diet are fresh. Overall, experts feel that the diet is thin in nutrition and therefore, not the best.

      Surprisingly, a 2021 study of over 2000 people found health benefits when on the carnivore diet. All diabetics studied came off their medication and inflammatory markers (called CRP) decreased significantly. Added to that, participants lost an average of nine kilograms. It’s important to note that these findings were self-reported by the participants, meaning medical opinion was not necessarily sought.

      READ MORE: What To Eat To Avoid Colds And Boost Your Immune System, According To A Dietician

      So should I stock up on bacon and hot dogs?

      Nope, nope, nope.

      “There’s a reason [health experts] say to eat the rainbow,” says Amy Gorin, owner of Amy Gorin Nutrition. “You need a variety of foods for optimal health. These include fruits and vegetables, healthy fats like avocado and olives, and whole grains like quinoa and brown rice. You get so many important nutrients from these foods—from vitamins and minerals to antioxidants—that are important for good health.”

      Langer agrees, as does, well, science. “You’re essentially cutting out foods that have been proven to be good for you and that have never proven to be harmful.”

      She also points out that, in addition to important vitamins and minerals, plant food contains fibre, which has been proven to promote weight loss, weight maintenance, improved cholesterol, and a lower risk of heart disease and stroke.

      Plus, “fibre from plant foods are digested in the bowel by good bacteria… It improves gut health,” says Langer. On the carnivore diet, you’re missing out on all of these potential health benefits—and not only that, but you might start feeling pretty damn constipated from that lack of fibre.

      Is the carnivore diet low in fats?

      It’s also worth pointing out that the USDA and the American Heart Association say the best diets are composed of mostly plant foods and limited amounts of saturated fat—a.k.a. the opposite of the carnivore diet.

      “The Dietary Guidelines advise limiting saturated fat to no more than 10 percent of total daily kilojoules,” explains Gorin. “Too much saturated fat can increase your cholesterol levels. So for a 8,368-kilojoule daily diet, you should get no more than 836 kilojoules, or about 22 grams, of saturated fat.”

      Gorin also points out that if you were following the carnivore diet—say, by having a few eggs and a few slices of bacon—you’d get more than half of that amount for breakfast alone.

      Technically, it’s possible to eat meats lower in saturated fat, like skinless poultry, lean cuts of pork and fish. But the carnivore diet recommends fattier cuts of meat (a.k.a. cuts high in saturated fat) because most of your kilojoules on the diet should come from fat.

      “The claims of this diet are just so crazy,” says Langer. “Its supporters are saying that vegetables are horrible and that carbohydrates are toxic. None of this has ever been proven by science, and any studies they’re citing are not credible.”

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      But what about those people who have lost weight on the carnivore diet?

      Here’s the deal: Any time you eliminate major food groups from your diet (or in this case, pretty much all foods except meat), you’re likely going to be eating less. Less food equals fewer kilojoules consumed, and eating fewer kilojoules than you need is how weight loss happens. Period.

      So, sure, you’ll probably lose weight on the carnivore diet in the short term. You’ll have to say no to office snacks, birthday cake and convenient on-the-go options like granola bars and trail mix.

      That said, the diet is pretty unsustainable and any weight you lose will probably come back as soon as you start eating a variety of foods again. “There are much healthier ways to lose weight that include making lasting lifestyle changes,” says Gorin. “It would be very difficult—and wouldn’t be healthy—to maintain an all-meat diet.”

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      What about all of these claims that the carnivore diet cures chronic health problems?

      Bloggers and Instagrammers claim that, in addition to weight loss, the carnivore diet can cure a variety of ailments, from sinus and skin issues, to arthritis and depression (there are even #meatheals and #meatismedicine hashtags on Instagram).

      But again, those are all anecdotal claims—there are no actual studies on the carnivore diet, so it’s impossible to say for sure what the health effects are, good or bad.

      “It could be the placebo effect, but it also could just be the result of weight loss,” says Langer. “It literally has no logical explanation—it’s not based in science at all.”

      Langer also stresses that just because one person goes on the carnivore diet and has healthy blood vitals and reduced symptoms of a chronic condition, doesn’t mean that this will be true for everyone.

      “Some people can eat more saturated fats and be okay, so that could be a reason their blood pressure and cholesterol are within the healthy range,” she says. “They also may have neglected to mention that they’ve lost weight, which in itself will make your pressure and cholesterol go down. They also may just be lying.”

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      So all of this means I probably shouldn’t try the carnivore diet, right?

      Correct. “Humans cannot subsist off of only meat and experience optimal health,” says Gorin.

      Langer also emphasizes the fact that the carnivore diet could really take a toll on your mental and emotional health.

      “You’re going to be isolating yourself from social situations and that’s just not okay,’” she says. “Mental and physical health go hand-in-hand in terms of their impact on your health and your life.”

      Bottom line: If want to lose weight or improve your health, it’s best to do it through sustainable lifestyle changes. Going HAM (literally) on meat or animal products is not recommended.

      This article was originally published on www.womenshealthmag.com  More