Diet Advice

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.”

READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

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.”

READ MORE: Your Ultimate Protein Pancake Recipe

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.”

READ MORE: 12 Of The Best Vegan Protein Powders You Can Buy Right Now

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

Quick question: how are your New Year’s resolutions coming on? If your answer is a shifty, awkward silence, chances are the goals you set weren’t designed to set you up for success in the first place. Goal-setting can be a powerful tool, but it’s also a specific science. Get it wrong and that dress you’re aiming to fit into is going to stay at the back of your cupboard. But get it right and prepare to tap into a force of motivation that will help you achieve anything you set your mind to. The best part? It’s not hard.

Achieving Your Weight Loss Goals: Know Your Motivation

On the surface, this sounds pretty straightforward, but it’s super important to narrow down what actually motivates you. Understanding the benefits of your goals will help you achieve them, says Raeesa Seedat, dietician and spokesperson for the Association for Dietetics in South Africa. The key to finding those benefits is asking yourself “Why?”. So, if you want to lose weight, ask yourself why. Is it because you want to know what it’s like to walk up a flight of stairs and not be out of breath? Do you want to lower your blood pressure? Or are you just keen to see yourself with a six-pack of abs?

Whatever your reason, make sure it’s something that has meaning to you; somehow it should better your life and there should be real value in achieving it. If you’re not excited about – and even slightly scared of – your goal, there’s a good chance you won’t stick to it. Once you’ve found your “why”, write it down and look at it whenever you feel like slacking off.

READ MORE: How To Burn Calories Without Actually Exercising

Get Smart

Ever heard the saying, “Work smarter, not harder”? Surprise, surprise, it’s also the ultimate motto on the road map to being your own #goals. SMART is an acronym of the attributes that your winning goal should have. By ticking each one off, you’ll create a clear target to work towards – and achieve. Time to smarten up…

Be Specific

When it comes to planning, you can’t be unsure or vague. “A practical way to do this is to change desire into a clear goal,” says Dr Craig Nossel, co-founder of Evia Health. The first crucial step in setting goals is knowing exactly what you want to achieve. Saying, “I want to lose weight” is not good enough. “Your goal needs to be well defined. Instead, identify a specific amount of weight you want to lose, like, “I want to lose five kilos” or “I want to lose 10 percent body fat,” he says.

READ MORE: Volume Eating: The Pros, Cons And Nuances Of The Weight Loss Approach

Measure Up

“There are a number of mistakes people make when goal-setting – mainly setting goals that are vague, unmeasurable or impractical,” says Nossel. It’s important that your goals are able to be measured, so choose your number, whether it’s a weight on the scale, a mark on a measuring tape or a distance you want to run. It could even be a move you want to master, like a pull-up. As long as you can measure your success.

Make it Attainable

Making sure your goals are attainable is as important as knowing exactly what you want to achieve. “If your goals are too difficult to attain, then not fully achieving them is most likely going to demotivate you,” says psychologist Jogini Packery. Never run further than a Parkrun? The Soweto Marathon probably shouldn’t be your first race. You have to hit that sweet spot of doable, but challenging. The Soweto 10-kay will still be twice as far as you’ve ever run (challenging), but with training, it’s totally possible. Remember that goals are there to challenge you to be better than you already are, so don’t be afraid to aim for something high, but break that lofty long-term goal up into smaller short-term goals – like running 10 kays, then 21, then 42. Or losing 1.2 percent body fat per month until, four months later, you’ve almost hit your goal of losing five percent! Setting smaller, achievable targets is a great way to keep you motivated because you see results almost constantly.

READ MORE: How One Woman Lost Half Her Bodyweight – And Kept It Off

Keep it Realistic

It’s one thing to dream big, but you also need to be sensible. A 2016 study by Harvard psychologist Amy Cuddy found that unrealistic and poorly planned goals are the number one reason people become demotivated. “If, for example, you haven’t trained in months and suddenly go back to training at high intensity five days a week, the exhaustion and DOMS alone will be demotivating,” says personal trainer Aneeka Buys. You may find you skip a day because you’re tired and sore. That day becomes two and next thing you know, you’re back at square one. Instead, start with HIIT two days a week and plan to build up steadily from there.

Time Yourself

If your goal doesn’t have a cut-off date, you’re less likely to stick to it. A timeline keeps your eye on the prize. “You have to set a date by which you want to achieve your goal,” says Buys. Not having a time frame makes your goal seem less urgent – and then it becomes something you can put off. Hold yourself accountable by making a commitment, like signing up for a race. If you feel accountable, you’re less likely to become demotivated, says Buys.

READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

And Action!

By now your weight-loss goal should look something like this: I will lose five percent of my body fat by 1 April. What you want to achieve is clear: you’ve set a time frame, it’s measurable, totally achievable and realistic. Now it’s time to map out your plan of action. How are you going to make this a reality? That’s where mini targets come in – things that may be different to your main goal, but will help you achieve it. For example, you may aim to get in four 30-minute workouts per week or meal prep every evening so you avoid the office canteen.

A week’s worth of exercise and healthy eating? That’s an achievement within itself. But it’s also going to get you closer to that five percent fat loss. “It may seem trivial, but each step counts,” says dietician Raeesa Seedat. By taking the mini steps, you’re making progress that will ultimately lead to your end goal. In her study, Cuddy found that focusing on little bits of improvement was the secret to successful goal planning. By switching your focus to the little achievements you make daily, you’ll keep yourself motivated and before you know it, you’ll be your very own #goals. More

Intermittent fasting (IF), an eating style that’s typically paired with high-protein or keto diets, begs a lot of questions, especially if you’re new to it. You might be curious about what type of fasting schedule you should try, what the legit health benefits are, whether you’ll experience any side effects and what kind of weight-loss results you can expect. Another common question is whether you can have beverages, like coffee and water, during your fasting periods.

What is intermittent fasting?

Intermittent fasting works by allowing you to eat only in specific windows of time. It’s thought that by taking on this method, there are health perks. It might be anti-ageing and elevate energy levels. Added to that, there are thought to be weight loss gains to me made.

There are various intermittent fasting schedules, each tailored to different body types and needs.

Can you drink while intermittent fasting?

The short answer is: It depends on the beverage and the type of IF diet you’re following. Different types of intermittent fasting, from dry fasting to the Warrior Diet, have different guidelines. But a good rule of thumb is to avoid any drinks that have any calories while you’re fasting, says dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet.

Consuming any carbs, proteins, or fats when you’re trying to maintain a fasted state can negate the weight-loss benefits of intermittent fasting, she says. IF diets are also thought to lead to a reduction in insulin resistance and help control blood sugar, both of which can reduce your chances of becoming diabetic. These benefits can be quickly cancelled out if you consume too many liquid calories during a period of what should be a fasted state.

Here’s what you should know about some of the most popular drinks you might *want* to consume while doing intermittent fasting and whether or not they’ll take you out of a fasted state.

Coffee

You can drink it black. Black coffee is calorie-free, so it’s fine to enjoy during the fasting phase. But adding in sugar, cream, or milk is best avoided. It can add calories to the drink that can take you out of a fasted state.

“If you do want to flavour your coffee during a fast, experiment with calorie-free flavouring from a spice like cinnamon,” says Palinski-Wade. “Save the coffee add-ons for your non-fast windows of time.”

Additionally, avoid having more than one cup, or switch to decaf, when you’re fasting. Excessive caffeine, especially on an empty stomach, may increase those jittery feelings which can often increase appetite and the desire to snack, she says.

Tea

Go for it. Just like coffee, tea is naturally calorie-free and fine to have during a fast, so long as it’s simply brewed tea that comes from tea bags, leaves, or flakes. Bottled ice tea is often heavily sweetened. So if you go that route, make sure you’re opting for one that is unsweetened and not loaded with added sugar and calories, says Palinski-Wade. Caloric add-ons such as honey, milk or cream should be reserved for non-fasting times, just like with coffee.

“Since tea is naturally lower in caffeine than coffee, you can have a bit more during fasts, however, I would still recommend opting for decaf when possible,” she says.

Water and soda water

Drink up. Water is naturally calorie-free so there’s no need to restrict it, says Palinski-Wade. Water in general is a good idea to sip on during fasting times. It ensures hydration but also is a way to fill your stomach and prevent hunger.

If you enjoy flavoured water, you can add in fruit wedges or a splash of lemon or lime juice (or a splash of another juice) as long as it is a true “splash” and doesn’t add more than a trivial amount of calories, says Palinski-Wade. Carbonated water can be treated in the same way as water, as long as it is naturally flavoured and calorie-free.

Soft drinks

Skip it. Palinski-Wade recommends staying away from soft drinks in general. That’s even if you’re not following a diet like intermittent fasting.

Regular soft drinks are usually loaded with sugar and calories and offer no nutritional value, she says. There also isn’t enough data and research to say whether diet soft drinks are okay to drink during IF, but research suggests that consuming too many artificial sweeteners (as diet soft drinks tend to have) can increase cravings and appetite, as well as promote weight gain and the storage of fat.

“Your best bet is to limit all soft drinks as much as possible and satisfy carbonation cravings with carbonated water,” she says.

Alcohol

Pass on it. Alcohol should never be consumed when in a fasting period, as its effects can be intensified when consumed on an empty stomach, says Palinski-Wade. Alcohol is also a source of calories, so drinking it would break your fast. It will also likely stimulate your appetite and lead to increased hunger and cravings.

What about taking supplements during a fasting period?

This depends on the fasting schedule you’re following. You should discuss any supplements with your doctor before beginning to take them, says Palinski-Wade. You could take your supplements during the eating hours (unless otherwise instructed by your doctor or dietitian). Most supplements like a multivitamin are better absorbed when taken with food.

If you intermittently fast that involves fasting on specific days, like the 5:2 diet, you should still take a supplement. You still need to ensure you are meeting your nutrient needs each day. Palinski-Wade recommends taking a high-quality multivitamin daily when following any IF plan.

“Generally, the small amount of calories found in a chewable/gummy/liquid vitamin would not offset a fast day,” she says. “But do discuss this with your doctor or dietitian first to make sure you can take your supplement on an empty stomach.”

The bottom line: At the end of the day, you want to consume close to zero calories during fasting periods. By avoiding sweetened drinks and bottled iced tea, as well as caloric add-ons in your hot beverages, you can ensure you follow your IF plan correctly and successfully.

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