For many, the start of the new year is an opportunity to revitalize their health and wellness. They seek specific diet plans with appropriate food varieties and adhere to dietary guidelines.
The carnivore diet emerges as one of the outstanding choices, particularly for women. This meat-centric meal plan offers a unique way to optimize women's health and eating habits.
How can this dietary approach transform your health and lifestyle in the new year?
The Carnivore Diet eliminates most plant-based foods, such as beans, fruits, and vegetables. It is a low-carbohydrate and high-fat diet focusing on animal products like meat, eggs, and fish.
This dietary method is sometimes called the Zero-Carb diet. However, its goal is not necessarily zero carbs. It also doesn't have restrictions on the daily number of meals, serving sizes, and the amount of calories.
Some people follow a strict carnivore meal plan, while others are less restrictive by allowing themselves small amounts of plant-based products.
Besides low carbohydrates and high fat consumption, the carnivore diet is also considered high in protein. Here are the potential benefits it offers:
Weight loss is the most common reason why people follow the carnivore diet.
Since this diet plan removes processed foods and beverages with added sugars, it can help you lose weight—at least within a short period.
The high protein consumption can also make you feel full longer, reducing the need to eat meals and snacks throughout the day.
Hormonal imbalances can cause various issues in women, particularly during their menstrual cycles. These problems include acne, pre-menstrual syndrome (PMS), polycystic ovarian syndrome (PCOS), and irregular periods. Insulin spikes from high-carb foods can cause such disruptions.
As such, the low-carb nature of carnivorous meals can stabilize insulin levels, minimizing hormone-related issues. Consuming animal-based healthy fats can also contribute to hormonal balance, helping you manage PMS, PCOS, thyroid issues, menstrual bloating, and menopause symptoms.
After eating, your body breaks down carbs into glucose, a type of sugar. While it provides energy to your cells, it increases blood sugar levels as it enters the bloodstream.
Thus, eating carbohydrate-rich foods may result in unhealthy blood sugar levels.
Low-carb diets like the carnivore one help mitigate this risk, making them ideal for people with diabetes. Additionally, this approach aims for zero sugar intake, so you won't have to worry about spiking sugar levels.
Gut health can impact our skin health. An imbalanced gut may cause inflammation that manifests as skin irritation and aging.
While the lack of fiber and plant-based compounds is concerning, Carnivore advocates believe the gut can adapt to this dietary method through good bacteria from animal sources, helping improve skin health.
Moreover, animal-based products contain collagen that can prevent skin aging by improving elasticity and hydration. Omega-3 fatty acids from fish can also regulate skin oil production and curb acne breakouts.
While these benefits seem promising, the carnivore diet could be more sustainable for some people. The restrictions may not be ideal if you can't stick to them. Knowing your limits and nutrient requirements is essential to get the best out of this low-carb approach.
We know that the carnivore diet focuses on animal products. But what exactly are the foods to eat and avoid?
Allowed:
- Organ meat like liver
- Fish roe
- Fatty fish (sardines, mackerel, and salmon)
- Full-fat dairy products
- Eggs
- Shellfish (oysters, crabs, and mussels)
- Hard, goat, and parmesan cheese
- Poultry meat like duck and turkey
- Ruminant meat like beef, lamb, bison, and goat
Avoid:
- Fruits
- Vegetables
- Gluten
- Grains
- Nuts
- Seeds
- Vegetable and seed oils
- Processed foods
- Sugar and sweeteners
- Coffee, tea, juice, and alcohol
Here's an example of a carnivore diet plan for a day:
- Breakfast – One cup of plain yogurt and two hard-boiled eggs
- Lunch – Bone broth with shredded chicken thigh meat
- Dinner – Meatloaf
You can include the following snacks:
- Bacon strips
- Shrimp
- Cheese sticks
You should also consider kickstarting the journey to a healthier you with People Choice's Beef Jerky's low-carb beef jerky. This snack has clean ingredients, is sugar-free, and is keto-approved. It also has various flavors that can satisfy your taste buds.
Starting a diet can be daunting. However, understanding your body and needs can make the transition manageable.
The carnivore diet can be challenging, so you must set clear goals. Do you want to lose weight or minimize the risks of your current eating habits? Whichever it is depends on what your body can sustain. Never follow this diet if you're just curious, or you think it "looks fun" or "trendy."
Outline your goals by writing down the reasons to start this diet plan. You can use your journal or mobile note-taking apps. This list can remind you why you started this when things go rough.
A meat-centric diet can be a significant transition for women, especially for those who aren't used to eating meat.
To make the shift easier, take it easy by gradually removing your daily foods and increasing your meat intake. This approach helps give your body time to adjust and reduce adverse effects.
Carnivore meals can be costly. However, there are ways to make them affordable. Some shopping strategies include:
- Opt for deals on high-quality cuts
- Buy in bulk
- Choose cheaper cuts like chicken thighs or ground beef
- Go for local farms or butchers that offer discounts
- Stock up on snacks
Sticking to the same meals can make your carnivore diet monotonous.
It's best to experiment with recipes to keep it fresh and exciting. You should also consider different cooking methods, such as roasting and grilling or adding herbs and spices for more flavor.
Not all bodies are created equal, so listening to yours and making the necessary adjustments are crucial.
If you experience side effects like fatigue and bloating, you can adjust your portion sizes or include small amounts of fruits and vegetables. The goal is to incorporate changes that best fit your needs.
Remember that it's also okay if you decide to stop. After all, the carnivore diet is not a one-size-fits-all approach. You can go for other methods that will provide better results.
The carnivore diet offers a distinct approach to maintaining health and wellness. Considering its potential benefits and restrictions, evaluating your health and dietary preferences is essential.
This approach is not just about the food—it's also about making choices that align with your goals and body requirements. Balancing these aspects can help you develop a sustainable plan that provides long-term benefits.
Remember to consult your physician, nutritionist, or dietician for medical advice.
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