Redness, hotness, swelling, and pain are the key signs of inflammation. Inflammation is not entirely a bad thing as it alerts us to the presence of an injury or infection. However, inflammation becomes harmful when it is chronic. Chronic inflammation may last for weeks, months, or even years. Recent evidence suggests that the underlying cause of many chronic diseases is linked to chronic inflammation. An approach that focuses on preventing chronic inflammation may be the best remedy for dealing with the associated chronic diseases. This article sheds light on how diet can be used to prevent chronic inflammation.

What Is Inflammation?

Inflammation is a defense mechanism that the body employs in order to protect itself from infection, illness, or injury. When inflammation occurs, the body increases the production of white blood cells, immune cells, and substances called cytokines that help fight infection. Acute infection is usually accompanied by pain at the site, redness, hotness, and swelling. Chronic inflammation may not have these accompanying signs. Apart from injury and infection, chronic inflammation may also be caused by diet, high-stress levels, and lifestyle diseases such as obesity and type 2 diabetes.

Diet-Induced Inflammation

Some foods have been linked to inflammation. When you consume these foods regularly you are likely to develop inflammation-related diseases.

Refined carbohydrates are those foods that have been manufactured from carbohydrates that have been processed. For example, white rice is a refined food while brown rice is not. Other refined foods include white bread, pasta, cakes, and other pastries made from refined flour. Some studies have linked refined carbs with inflammation, insulin resistance, and obesity. Processed and packaged foods are also likely to contain trans fats that have been linked to inflammation and destruction of endothelial cells that line the arteries in the heart. Trans fats are partially hydrogenated fats that are used in the preparation of most processed foods such as pizzas, cookies, and cakes. Processed meat such as bacon and sausages also contain unhealthy fats that may trigger chronic inflammation.

Numerous studies have linked chronic inflammation to an unhealthy diet. If you want to reduce inflammation, eat fewer inflammatory foods and more anti-inflammatory foods. This means adopting a fiber-rich and nutrient-dense diet with minimal amounts of processed foods. Diets that contain antioxidants can minimize your chances of developing chronic inflammation. Antioxidants fight off free radicals that are created as a natural part of your metabolism but can lead to inflammation when they’re not held in check.

The ideal anti-inflammatory diet should provide enough protein, carbohydrates, vitamins, minerals, and fat in the required proportions. Also, make sure that these nutrients are derived from natural wholesome foods that are not processed. The Mediterranean diet is one kind of diet that has been shown to reduce inflammatory markers.

The Mediterranean Diet

The Mediterranean diet originates from the countries bordering the Mediterranean Sea. Its mainstay is on healthy fats, and it is centered on vegetables, fruits, whole grains, beans, nuts, and olive oil. Mediterranean diets limit dairy products as well as the intake of red meat. It also omits refined and processed foods in favor of whole grains. When it comes to alcohol, the Mediterranean diet allows the intake of red wine in moderation. A low carbohydrate diet also reduces inflammation, particularly for people who are obese or have metabolic syndrome.

Vegetarian Diet

People adopt a vegetarian diet for varied reasons such as ethical, animal rights, environmental, health or personal reasons. Research has shown that vegetarian diets are linked to reduced inflammation and reduced cardiovascular risk. Vegetarian diets are basically diets that exclude meat, poultry, and fish.

The health risks of inflammatory foods

Most foods that have been linked to type 2 diabetes are also associated with inflammation. These foods are also likely to cause weight gain and obesity. It appears that ingredients in these foods have an independent role to play in the development of inflammation.

It is no surprise that most chronic diseases are now being linked to inflammation.

On the contrary, foods and beverages that reduce inflammation have been linked to reducing the risk of chronic diseases. Foods such as blueberries, apples, and leafy greens are high in natural antioxidants and polyphenols. These compounds have cardioprotective effects as well as anti-cancer effects. Whole nuts have also been linked to reduced markers of inflammation as well as a lower risk of cardiovascular disease and diabetes.

By altering what you eat you could reduce your chances of chronic inflammation. To wrap this up, here are foods to eat and foods to avoid.

Foods to Avoid

You should avoid or minimize foods linked to inflammation. They include:

• Refined carbohydrates such as white bread, white rice,
• Sugar-sweetened beverages such as sodas
• Sweetened baked treats such as cakes, cookies
• Processed snacks such as chips and pretzels
• Processed meat such as bacon and sausages
• Excessive alcohol intake

Foods to Eat

Create a diet plan that has more of these foods:

• Whole grains
• Vegetables
• Fruits
• Natural juices
• healthy fats that are unsaturated
• Red wine
• Dark chocolate
• Fatty fish that is rich in omega oils such as salmon, herring, and anchovies
• Nuts
• Peppers

References

1.   NCBI (2012): Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and maybe the primary dietary cause of leptin resistance and obesity. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22826636

2.   NCBI (2014): The effects of the Mediterranean diet on biomarkers of vascular wall inflammation and plaque vulnerability in subjects with high risk for cardiovascular disease. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24925270

3.   NCBI (2013): Very low carbohydrate diet significantly alters the serum metabolic profiles in obese subjects. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24224694

4.   NCBI (2004): Effects of a long-term vegetarian diet on biomarkers of antioxidant status and cardiovascular disease risk. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15474873

Inflammation is not entirely a bad thing. However, when it happens over extended periods it can trigger diseases such as diabetes, heart disease, and obesity. A number of foods that we eat have been linked to chronic low-grade inflammation. Being aware of them and eliminating them from your diet can help to improve your health and prevent disease.

Here are 5 foods that can trigger inflammation.

1. Artificial Sugars

There are two main types of artificial sugars: table sugar (sucrose) and high-fructose corn syrup (HFCS). Sugar is 50% glucose and 50% fructose, while high-fructose corn syrup is about 45% glucose and 55% fructose. One of the reasons that artificial sugars are harmful is that they can increase inflammation, which can lead to disease.

In one study, mice fed high-sucrose diets developed breast cancer that spread to their lungs — in part due to the inflammatory response to sugar. In another study, the anti-inflammatory impact of omega-3 fatty acids was impaired in mice fed a high-sugar.

In yet another study, people were given regular soda, diet soda, milk, or water. Of these, only those in the regular soda group had increased levels of uric acid, which causes inflammation and insulin resistance.

While the small amounts of fructose in fruits and vegetables are fine, getting large amounts from added sugars is a bad idea.

Eating a lot of fructose has been linked to obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease. Food high in artificial sugar includes candy, soft drinks, cakes, sweet pastries, and certain cereals.

2. Artificial Trans Fats

Artificial trans fats are made by adding hydrogen to unsaturated fats, which are liquid, in order to give them solid. In this state, they have a longer shelf life. Consequently, manufacturers often use trans fats to extend the shelf life of processed foods such as french fries and other fried fast food, margarine and vegetable shortening, packaged cakes and cookies, pastries, and all processed food with “partially hydrogenated” oils as part of the ingredients.

Artificial trans fats have been shown to cause chronic low-grade inflammation. The lower “good” HDL cholesterol levels and may cause damage to endothelial cells lining arteries, which is a risk factor for heart disease.

3. Refined Carbohydrates

Carbohydrates are the source of energy for our cells. However, refined carbohydrates, which have most of the fiber removed, may cause inflammation. They do this by creating an environment for the growth of inflammatory microbiota. They may also cause leptin resistance and obesity.

Fiber is essential for promoting satiety and improving blood sugar control. Refined carbs have a higher glycemic index (GI) than unrefined carbs. Foods with a high glycemic index elevate blood sugar rapidly.

White bread is an example of refined carbohydrates. In one study, subjects who ate 50 grams of white bread experienced higher blood sugar levels and a spike in inflammatory markers.

Refined carbohydrates are found in white bread, pasta, white rice, carbonated drinks, cakes and all processed food that contains added sugar or white flour.

4. Excessive Alcohol

Moderate consumption of alcohol has been associated with cardiovascular benefits. However excessive consumption is likely to cause inflammation and trigger disease. Heavy drinking can also trigger leaky gut syndrome which is a precursor for inflammation and organ damage. Moderate alcohol consumption should not exceed two standard bottles for men and one standard bottle for women.

5. Processed Meat

Processed meats have added compounds such as advanced glycation end products which are harmful to the body. They have been linked with heart disease, diabetes, stomach cancer, and colon cancer. Common types of processed meat include sausage, bacon, ham, smoked meat, and beef jerky. Advanced glycation products are created by exposing meats to high temperatures during preparation. These products are known to increase oxidant stress and inflammation. Processed meat is also strongly linked to colon and rectal cancer. Processed meat causes inflammation through other mechanisms as well. As a result, it is wise to minimize the consumption of processed meat.

The Bottom Line; Inflammation and disease

Chronic low-grade inflammation is linked to a number of chronic diseases, including cancer, obesity, heart disease, and diabetes. These conditions further contribute to inflammation making it a vicious cycle. It is also evident that lifestyle contributes to this kind of toxic inflammation. By altering diet and making a few lifestyle changes one can greatly minimize their chances of getting these diseases. It is not enough to just drop these unhealthy foods but you need o to replace them with healthier alternatives. Here is an article about foods that reduce inflammation (hyperlink to the article on managing inflammation with diet).

What happens if you have already been diagnosed with an inflammation-related disease? Do not panic as hope is not lost. By altering your diet, you can claim your health back. Foods that promote insulin sensitivity can help to reverse diabetes and cure obesity. You can also read our article on how to reverse diabetes with diet.

If you are at high risk for lifestyle-related disease there is no shortcut to health and longevity, you just have to take drastic measures to change your diet and lifestyle. A good place to start is by eliminating these toxic foods from your diet.

References

1.   NCBI (2010): The global diabetes epidemic as a consequence of lifestyle-induced low-grade inflammation. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19890624

2.   NCBI (2015): Differences and similarities in hepatic lipogenesis, gluconeogenesis and oxidative imbalance in mice fed diets rich in fructose or sucrose. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25905791

3.   NCBI (2014): Trans fatty acids: are its cardiovascular risks fully appreciated? Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24636816

4.   NCBI (2005): Consumption of trans fatty acids is related to plasma biomarkers of inflammation and endothelial dysfunction. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15735094

5.   NCBI (2008): High-glycemic index carbohydrate increases nuclear factor-kappaB activation in mononuclear cells of young, lean healthy subjects. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18469238

It could be said that heart disease and diabetes type 2 are conjoined at the hip by this one thing- the metabolic syndrome.

Metabolic syndrome can be defined as a cluster of conditions that increase one’s risk for heart disease and diabetes type 2. The cardinal signs involved include increased blood pressure, high blood sugar levels (insulin resistance), excess belly, high triglyceride levels and low levels of good cholesterol, or HDL. If you have at least three of them – you may already have the condition.

If you have any of the listed symptoms you should not panic as this is not a sure sign that you will develop heart disease or type 2 diabetes. However, it means that you should take caution because you are at a higher risk for developing either or both the diseases. Having more risk factors puts you at a greater risk as well.

Approximately 47 million Americans suffer from metabolic syndrome, this translates to a staggering 0ne in every six people. There is a genetic link to this syndrome which mostly affects African-Americans, Hispanics, Asians, and Native Americans. The risks of developing metabolic syndrome increases as you age. Fortunately, aggressive lifestyle changes can delay or even prevent serious health problems for those at risk of developing the disease.

What Are The Symptoms Of Metabolic Syndrome?

Metabolic syndrome is a cluster of conditions that indicate an underlying disease process. Most of these conditions have to be lab-tested making it hard to point out the symptoms of the syndrome. Generally, a large or increasing waist circumference together with one or two other lab-tested signs may be an indication of the syndrome. Lab-tested signs include elevated triglycerides, high blood sugar or high blood pressure.

What Are The Causes Of Metabolic Syndrome

Metabolic syndrome is closely linked to a sedentary lifestyle and unhealthy eating. A sedentary lifestyle includes sitting or lying down for long hours without expending much energy. When this is combined with unhealthy diets such as eating processed foods packed with empty calories chances of developing metabolic syndrome are increased.

Metabolic syndrome is also linked to insulin resistance. When a person has insulin resistance their cells don’t respond normally to insulin which is the hormone that removes sugar from the blood and stores it in cells. This leads to an increase in blood sugar levels.

Abdominal obesity is another risk factor for metabolic syndrome. This means having extra fat around the waist. Lastly, hormonal imbalance may also contribute to the development of metabolic syndrome. Hormonal conditions such as polycystic ovarian syndrome are related to the syndrome.

Age and ethnicity are other risk factors. Risk increases with age. Certain ethnicities such as Hispanics in the US are at greater risk for metabolic syndrome.

What Are The Complications Of Metabolic Syndrome?

Having metabolic syndrome can predispose you to the risk of developing:

• Type 2 diabetes. This can develop following the progression of insulin resistance.
• Heart Disease. High levels of bad cholesterol and high blood pressure can lead to atherosclerosis. This can eventually lead to heart disease and increased risk for stroke.

How Is Metabolic Syndrome Diagnosed?

There are a few signs that may point towards metabolic syndrome. They include:

• Having a large waist circumference measuring at least 89 centimeters for women and 102 centimeters for men.
• Having high triglyceride above 150 milligrams per deciliter (mg/dL).
• Low “good” (HDL) cholesterol levels below 40 mg/dL in men or below 50 mg/dL in women.
• Having increased blood pressure of 130/85 millimeters of mercury (mm Hg) or higher.
• Having high blood sugar of 100 mg/dL (5.6 mmol/L) or higher.

How Can You Prevent Metabolic Syndrome

Metabolic syndrome is largely a diet and lifestyle enhanced condition. Making the following lifestyle changes can prevent conditions that cause metabolic syndrome:

Regular exercise

Health experts recommend exercising for at least 30 minutes each day. This may include brisk walking, aerobics, or slow jogging. If you are at high risk for heart disease you will need to consult with your physician before you can engage in strenuous physical activity.

Lose Weight

If you have extra weight around the mid-section it may be wise to shed it off. You can achieve this through targeted weight lifting and controlling your calorie intake. Losing 7 to 10 percent of your body weight can reduce insulin resistance and blood pressure and also decrease your risk of diabetes. Avoid embarking on weight loss crush programs as you are bound to rebound and gain extra weight than you had previously. Instead, work on a program that allows you to lose weight gradually and sustainably.

Adopt a healthy diet plan

A healthy heart diet should comprise of:

• Vegetables
• Fruits
• Unsaturated fats
• Whole grains rich in fiber
• White meat

You should avoid or limit your intake of the following:

• Sugar-sweetened beverages
• Processed foods
• Red meat
• Excess alcohol
• Excess salt
• Trans fats and saturated fats

Reducing or manage stress

Stress is a big contributor to unhealthy lifestyle patterns. If you are at high risk for developing metabolic syndrome regular distressing may be necessary for you. Exercises such as meditation and yoga can be good ways to help you relax. Listening to classical music, taking up a hobby or traveling for leisure can also be of help. Ultimately, you will need to commit to a healthy lifestyle which will not only lower your risk for metabolic syndrome but also reduce your risk for other chronic conditions such as cancer and osteoporosis.

References

1.   Medscape (2019): Metabolic Syndrome: A Growing Clinical Challenge: Epidemiology. Retrieved from https://www.medscape.org/viewarticle/484166_2

2.   Heart.org: What is Metabolic Syndrome? Retrieved from https://www.heart.org/en/health-topics/metabolic-syndrome

3.   WebMD: What is Metabolic Syndrome? Retrieved from https://www.webmd.com/heart/metabolic-syndrome/metabolic-syndrome-what-is-it#23

The carnivore diet has taken over the pop culture space like a whirlwind, hot on the heels of other diets like the ketogenic and paleo diets. It has received extremely harsh reviews from some quarters while some proponents swear by it. Will it stand the test of time? Is it worth all the hype? In this article, we will explore its viability and its chances of soldiering on.

1. Where did this diet come from?

The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Its proponents also recommend eliminating or limiting the daily intake of foods that may contain lactose — a sugar found in milk and dairy products — such as butter and hard cheeses.

The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.

Carnivore ancestors?

The world has yet to produce a civilization that has eaten a vegan diet from childhood through death. Conversely, there are numerous examples throughout the recorded history of societies from a variety of cultural, ethnic and geographical backgrounds that have lived on mainly-meat diets for decades, lifetimes, and generations. What exactly did these carnivorous cultures eat, and how healthy or unhealthy were they?

Some of the ancient cultures that practiced carnivorism predominantly are:

• The Inuit of the Canadian Arctic thrived on fish, seal, walrus and whale meat.
• The Chukotka of the Russian Arctic lived on caribou meat, marine animals and fish.
• The Masai, Samburu, and Rendille warriors of East Africa survived on diets consisting primarily of milk and meat.
• The steppe nomads of Mongolia ate mostly meat and dairy products.
• The Sioux of South Dakota enjoyed a diet of buffalo meat.
• The Brazilian Gauchos nourished themselves with beef.

The studies on these communities strongly support claims that early man predominantly survived on meat. Although there is no dispute that our early ancestors ate meat, a meat-only diet is quite unlikely.

Anthropological evidence contradicts the carnivore claim about early humans not eating carbohydrates. There’s archaeological evidence from at least 30,000 years — that’s 20,000 years before the agricultural revolution — of stone tools that look like mortars and pestles that people used to grind up seeds and grain. It is possible that both Neanderthals and Paleolithic peoples ate barley, beans, and tubers.

In addition, copies of amylase genes, whose only purpose is to make enzymes that digest carbohydrates, are often highly selected for within our genome, suggesting that starchy foods were important throughout our evolutionary history. This contradicts an ancestral all meat diet, or even an ultra-low-carb one, as such replications are not strongly selected for within any carnivorous species.

That said, there is still some scientific debate about the diet of Neanderthals, who are partly-ancestral to some people of Eurasian ancestry. There are some exceptionally high levels of δ15N in some Neanderthal remains, which would indicate high levels of meat-eating: perhaps high levels of rotten meat-eating or perhaps not.

Who Is Shawn Baker and what’s His Role in the Popularity of the Carnivore Diet?

One of the earliest carnivore diet proponents, Shawn Baker is an orthopedic surgeon and a major leader in the carnivore diet movement. He authored a book that was released in early 2018 appropriately titled The Carnivore Diet.

However, Baker’s medical license has since been revoked. The New Mexico Medical Board ordered the “voluntary and permanent surrender” of his medical license in 2017.“This action was based on failure to report adverse action taken by a healthcare entity and incompetence to practice as a licensee,” the report reads. He still remains a central figure in the zero-carb, all-meat movement.

Does the current popularity of the carnivore diet stem from traditional practices? Is it solely based on the practicality of the diet solving some health issues and being a lifestyle of choice? These are still subjects that remain up for discussion.

2. Why you should start this diet as early as today…

Proponents of this diet have lauded it for curing or helping them to manage pretty severe chronic conditions such as Type 2 Diabetes, brain fog, digestive issues, autoimmune issues, just to name a few. While most of this evidence is anecdotal, let us look at some benefits of adopting this diet:

• The Carnivore diet cuts out All Added Sugar– Sugar is bad for you, here’s why:

1. It can glycate and stick to cholesterol particles, which can lead to atherosclerosis
2. It’s highly glycemic. Sugar spikes insulin and can lead to insulin resistance over time.
3. When metabolized, it produces AGEs which lead to aging, chronic disease, and diabetes
4. Glucose is oxidatively stressful, causes inflammation and can produce reactive oxygen species. Oxidative stress plays a role in almost every disease.

• The Carnivore Diet Can Cure Leaky Gut- Leaky gut is a condition when the tight junctions of the small intestine open and allow proteins and toxins into the bloodstream. This diet resolves leaky gut by:

1. Reducing inflammation, which reverses gut microbiome imbalances
2. It is arguably the most nutrient-rich diet on earth, which heals the gut.
3. It removes foods that pry the tight junctions in the small intestine open like Lectins and Gluten

• The Carnivore Diet Eliminates Refined Carbohydrates

Because all the fiber has been removed from refined carbohydrates, they are digested very rapidly and cause major blood sugar spikes.

This can lead to insulin resistance over time, especially when consumed with fat. They also damage the gut. Sugar and carbohydrates are fermented by the gut and colon which can exacerbate GI issues and lead to leaky gut, which is why a well-established treatment for IBS recommends low carbohydrates to starve your bacteria.

Over time, refined carbohydrate consumption has been linked to inflammation and obesity. The carnivore diet completely cuts off carbohydrates and may reverse these effects over time.

3. Why you should not board this bus…..

The carnivore diet has been condemned by medical experts as dangerous and unscientific. The carnivore diet is based on anecdotal evidence; there is no scientific evidence to support it. Eating only meat deprives the body of necessary nutrients and causes vitamin deficiencies.

While carnivore dieters reject and ridicule dietary fiber which they claim is unhealthy and not necessary, in reality, greater dietary fiber intake has been shown to lower the risk of both cardiovascular disease and coronary heart disease, type 2 diabetes and some cancers including bowel and colon cancer.

There are many other health benefits from fiber consumption including improvements in digestive health and weight management. Lack of dietary fiber is dangerous to the bacteria in the colon. Growing evidence suggests that in the absence of adequate fiber, the bacteria in the colon consume and thin the protective mucus lining, which then leads to impaired immune function and inflammation.”

Some negative health effects are suspected High levels of LDL cholesterol which can increase the risk of heart disease, Constipation from lack of dietary fiber, Folate (vitamin B₉), vitamin C and E deficiencies and scurvy.

Eating a high quantity of red meat could increase the chances of one getting colon cancer and kidney failure.

4. Trash it or keep it?

If you are suffering from severe or incurable conditions with poor therapeutic possibilities, the carnivore diet can be an option you try out. In the absence of any good scientific evidence pro or con, the benefits to you might be well worth the trip.

Short-term, it is unlikely to cause any harm. However, longer trials could cause some health issues for some people — so it is important that anyone considering doing this should pay close attention to their individual responses. If one does not note remarkable improvement over weeks or a few months, it’s very likely not helping and they can return to a more varied and less restricted low-carb ketogenic diet, knowing that they gave it a shot.

References

1. Diagnosis Diet (2019): The History of All-Meat Diets. Retrieved from https://www.diagnosisdiet.com/all-meat-diets/

2. Rational Wiki (2019): Carnivore diet. Retrieved from https://rationalwiki.org/wiki/Carnivore_diet

3. Diet Doctor (2019): Sinking our teeth into the carnivore diet: what’s known, what’s not. Retrieved from https://www.dietdoctor.com/low-carb/carnivore

4. Carnivore Aurelius (2019): Carnivore Diet | 16 Reasons It Works. Retrieved from https://carnivoreaurelius.com/carnivore-diet/

5. Healthline (2019): What is the Carnivore Diet? Retrieved from https://www.healthline.com/nutrition/carnivore-diet#what-it-is

6. Everyday Health (2019): On the Carnivore Diet, People Are Eating Only Meat: Here’s What to Know. Retrieved from https://www.everydayhealth.com/diet-nutrition/diet/carnivore-diet-benefits-risks-food-list-more/

In previous articles, we have reviewed the great benefits of the carnivore diet. How consistently does one have to be on this diet in order to ensure all the benefits gained are not thrown down a black hole? How can one keep from reverting back to old habits? In this article, we will review these questions and highlight what one can do if they find themselves sidetracked.

1. The effects of cheating

The Zero Carb Carnivore diet is similar to AA, Alcoholics Anonymous. It is an all or nothing diet. It is basically AA for carbohydrate addicts.

If you are cheating and eating plant foods and or zero carb artificial sweeteners, you are not doing Zero Carb, you are on Low Carb.  It takes several weeks/months of 100% Zero Carb to become completely fat-adapted and realize the amazing benefits that a plant-free, chemical-free, diet can do for you.

• Carbohydrate/Sugar addiction

Carbohydrate or sugar addiction is no different than alcohol or drug addiction. The addiction infects every cell of your body and your brain. It takes about 90 days for the brain to break free of the immediate effects of an addictive substance. So, if you can’t make it 90 days or so without carbs, then you are not even close to overcoming your addiction and becoming fat adapted. It takes the body weeks and months or years to detox from the damaging effects of years and years of the overconsumption of carbohydrates and sugar.

When you keep cheating and feeding that addiction your body remains in a state of turmoil. Your body will not adapt to clean fat burning if you continue to feed it carbs. You might think that 1 piece of dark chocolate or apple once a week or once a month has no effect on you, but it will definitely show in your progress, or lack of it.

• How do you keep from falling off the wagon?
  

1. Start with realistic expectations

Getting on a carnivore diet has many benefits, including potential weight loss. Nonetheless, it’s important to set realistic expectations.

For example, if you keep getting on the scale and looking for signs of progress, you might give up. Trust the process and keep doing what you should be doing every day.

2. Think about what really motivates you

Remembering why you made the decision to start the diet can help you stay on course. Making a list of specific reasons why you want to get healthier can be helpful. Keep this list handy and refer to it when you feel you need a reminder.

When you’re tempted to indulge in unhealthy behaviors, remembering what motivates you can help you stay on track.

3. Keep unhealthy foods out of the house

It’s difficult to stick to your diet when you’re surrounded by other tempting foods. If other family members want to have these foods around, try keeping them hidden rather than on countertops. The saying “out of sight, out of mind” definitely applies here.

Having food on display in various areas of the house has been linked to obesity and increased consumption of unhealthy foods.

4. Do not have an ‘all or nothing’ approach

Rejecting the urge to judge your day as “good” or “bad” can prevent you from making poor choices.

5. Eat well beforehand

Leave the house when you have already had your fill to prevent you from getting tempted into eating snacks.

6. Exercise and change diet at the same time

You may have heard you shouldn’t change too many things at once when trying to improve your health. In general, this is good advice. However, research shows that when you make both dietary and physical activity changes at the same time, the results tend to reinforce each other.

7. Have a game plan before eating out

Plan your outings to ensure you either only eat what’s acceptable or eat before you go out.

8. Don’t let traveling derail you

Whether you’re traveling for business or pleasure, being outside of your familiar territory can make it difficult to stick to your diet. Here are a few tips:

• Research the restaurants and supermarkets ahead of time.
• If possible, get quarters that can allow you to prepare your own meals.
• Challenge yourself to stay on track for most of the trip.

9. Practice mindful eating

Eating mindfully can help you maintain a healthy lifestyle.

Take time to enjoy your food and appreciate its ability to nourish you. This increases your chances of making successful, lasting behavioral changes.

10. Track and monitor your progress

Logging the foods you eat into a diary, online food tracker, or app can help you stick to a healthy diet and lose weight. Measuring your exercise progress is also beneficial and provides you with the motivation that can help you keep going.

Tracking your food intake and exercise progress can provide motivation and accountability. Studies show that it helps you stick to a healthy diet and leads to greater weight loss.

11. Get a partner to join you

Sticking with a healthy eating and exercise plan can be tough to do on your own. Having a diet or exercise buddy may be helpful, especially if that person is your partner or spouse.

Researchers studying data from over 3,000 couples found that when one person made a positive lifestyle change, such as increasing physical activity, the other was more likely to follow their lead.

12. Start the day with a big meal

If you eat a big meal as first thing in the morning, you’re more likely to maintain stable blood sugar levels and not overeat for the rest of the day. This will keep your mind far from the food you should not be eating.

13. Realize that it takes time to change your habits

Don’t be discouraged if it takes longer than you expect to adapt to your new, healthy way of living. Researchers have found that it takes an average of 66 days to make a new behavior a habit.

Eventually, you will find that it will become easier to stick to your diet.

14. Expect a Bit of Discomfort

No matter what type of diet you get into you will be a bit grumpy. During the first one or two weeks into a low carb diet, you’ll feel less energy or with a change of mood. That’s because you’re burning fatty acids for fuel. Expect it to subside and for your body to normalize within a week or two.

15. Figure out what works best for you

There is no perfect way that works for everyone. It’s important to find a way of eating and exercising that you enjoy, find sustainable and can stick to for the rest of your life. The best diet for you is the one you can stick to in the long run.

3. Are you motivated enough?

Breaking your habits and improving your diet is not easy. Unfortunately, if you cannot control cravings and continue to cheat over and over, this diet will not work the way it is supposed to. Your body will keep reverting to its original state and you will have to start over.

One of the best carnivore diet tips is to be mentally prepared and keep moving forward. Feeling a bit down is inevitable, but it’s up to you to decide whether to give up or keep going! To stay motivated,  look at before and after results to inspire you, or keep yourself distracted from food by taking a walk or picking up hobbies to keep yourself occupied.

What you need to do is to take the small steps necessary to be totally self-disciplined and stick to the diet. This way, you will see that the benefits will far outweigh the discomfort.

References

1. Zero Carb Health (2018): Zero Carb Carnivore Diet and Cheating. Retrieved from http://www.zerocarbhealth.com/zero-carb-carnivore-diet-and-cheating/

2. Low Carb Yum (2017): Low Carb Diet Tips to Stay on Track. Retrieved from https://lowcarbyum.com/low-carb-diet-tips/

3. Healthline (2019):14 Simple Ways to Stick to a Healthy Diet. Retrieved from https://www.healthline.com/nutrition/14-ways-to-stick-to-a-diet#section1

You’re ready to go on the Carnivore Diet but you think it may be too expensive! Dollar signs flash before your eyes and you almost toss the idea out the window. Is the carnivore diet really that expensive? Is being on a more conventional diet less costly? In this article, we will look at the cost impact of eating all meat….all the time.

1. What exactly comprises the carnivore diet?

What precisely can you eat on the carnivore diet? The diet stresses the importance of leaning heavily on red meat, particularly on fatty cuts that will help you meet your daily calorie needs. Foods that are on the green list of the carnivore diet include:

• Beef
• Pork
• Lamb
• Organ meats
• Poultry
• Fish
• Eggs
• Lard
• Bone marrow
• Butter
• Salt and pepper
• Water
• Bone broth

If your plan is to adhere to the strictest version of the carnivore diet, you’ll eat only what’s on the above list; however, some people choose are more flexible and may include some foods that come from animals indirectly, like milk, yogurt, and cheese.

Others still, take coffee and tea.

2. How much food does one consume under the Carnivore diet?

The perception is that a meat diet is exorbitantly expensive and can put one in the poor house. In reality, when compared to other diets or eating lifestyles,  it is surprisingly one of the more affordable options.

Can a Carnivore diet be more affordable than being Vegan or going, Keto?

Without a doubt! The generalization aside, look at all the extra ingredients you end up purchasing on the other diets. For example, you are buying expensive avocados, cashew and almond butter, cacao products, oils, teas, herbs, seasonings, kombucha, raw snack like cookies and brownies and occasionally, some very costly supplements.

Supplementation can really add up at the till…consider the vitamins, mushroom teas, elixirs, MCT oils, protein powders and the rest of the stuff you find in the health food store or supplement aisle. As a carnivore diet generally does not include all these additives, it ends up being quite affordable.

1. Buy Cheaper Cuts

When you are new to the carnivore diet, you might need to take leaner and choosier cuts as your body is not yet accustomed to this diet and in order for you avoid digestion issues and minimize keto flu symptoms. As your tolerance increases, you can step down to fattier cuts and ground beef and you’ll find that these are much cheaper options.

Another way to approach this is by starting with the different ratios of fat in ground beef. For instance, start off with a 90/10 for a week, then an 85/15 and then an 80/20 and a 70/30 and so on.

Also of note is that fattier cuts make you more satiated and sometimes you just end up eating less meat-based on pounds. You will see that you will get full quickly on a 70/30 burger as compared to a 90/10.

2. But what’s on sale

Lots of grocery stores have a weekly ad. Look out for which stores have meat offers. You could find that you save greatly this way.

3. Buy your meat online-

Online meat shopping has major benefits. You have a large variety, you can order the less prominent meat selections like organ meat and liverwurst, and you can double down on coupons or buy in bulk.

4. Buy the whole animal

The ultimate way to go carnivore and to save money, in the long run, is to purchase a full cow or pig. The savings are tremendous and if you have a non-defrost freezer, you could potentially have meat for half to a full year, naturally depending on how much you consume.

5. Buy sections

You could also buy sections of an animal i.e ½, ¼,1/8 and so on…

Here is a very general breakdown of a grass-fed organic certified ranch costs for a full cow.

The average hanging weight of a full cow is 500 pounds. (Hanging weight is basically all the meat minus blood, head, etc.)

A whole cow costs with butcher fees approximately $3200 to $4400. We are looking at total costs of 8.80 per pound on the high end and $6.40 per pound on the low end.

(You can get even cheaper if you purchase from an uncertified organic farm or ranch or non-grass-fed.) Non-grass fed beef is fattier but they are usually fed grain and soy which depending on who you talk is controversial from a health and environmental perspective.

When you buy the full cow you are given the choice of cuts you want and how thick you want your steaks, so there is a certain amount of customization. Depending on your cut selection you end up with around 100 to 150 pounds of ground beef too.

This is by the far the best deal because you are getting all the cuts like ribeye steaks, filets, flanks, strips, and briskets.

3. How much freezer space do you need?

The general rule of thumb is one cubic foot of space per every 35-4o pounds of packaged meat so a quarter of a cow will fit into a standard freezer chest that has five to seven cubic feet.

Auto Defrost or Not???

Be careful what type of freezer you use to store your packaged meat. There is a huge difference between an auto-defrost freezer, most likely as the one in your kitchen, and a non-defrost freezer. The auto defrost actually has heating coils in its walls which are used to heat up, thaw the ice and then freeze again. This is not ideal because if you have meat next to the walls it’s basically doing the same thing. Your meat is thawing and defrosting over and over again which means it will not last as long and if not eaten within 3 or so months it may spoil.

If you are going big and getting that full cow and expect to keep it frozen through the year you will need to invest in a non-defrosting chest-style freezer which is very affordable. Investing in a non-defrosting freezer will pay for itself over time.

How else can you keep meet longer?

At the point of purchase, the butcher will generally give you the option of standard paper style packaging or vacuum-sealed. The vacuum-sealed will last longer but there is an increase in price due to material and the time it takes to vacuum seal everything. It will, therefore, be up to you to decide whether you can afford the extra and have your meat last longer or keep your meat for a shorter period at a cheaper cost.

Another fun way to purchase your meat is by going to a livestock auction. You will get to see the quality of the cow, pig, goat or chickens you are buying and bid up to where you are comfortable at. A lot of the auctions help support programs like 4H which in turn help ranchers and their children with education and best practices. Plus it’s a fun and exciting experience.

4. So, is a carnivore diet affordable?

As you can see, there are a lot of ways to reduce your meat costs, even if it won’t be quite possible to cut it down to the bare minimum. For anyone attempting to lose weight on this diet, it is advisable to stock up on eggs and cheese as they are great fillers to keep you going.

What is of note however is that this lifestyle is affordable! You will find yourself eating out a lot less and you no longer need to snack, on anything at all. Think about the health care costs associated with poor health. Can you afford not to go carnivore?

References

1. Mbg Food (2019): The Carnivore Diet: Here Are The Benefits & Risks Of Going Meat-Only. Retrieved from https://www.mindbodygreen.com/articles/what-is-the-carnivore-diet

2. Wild Lumens (2019): How much does the carnivore diet cost? A surprising breakdown. Retrieved from https://wildlumens.com/how-much-does-the-carnivore-diet-cost/

3. CarnivoreStyle (2018): How To Do Carnivore Diet On A Budget. Retrieved from https://carnivorestyle.com/blog/carnivore-diet-on-a-budget/

4. The cool Carnivore (2019): Keto diet, healthy eating, and lifestyle advice from a meat-eating carnivore. Retrieved from https://coolcarnivore.com/2019/06/15/5-easy-ways-to-eat-cheap-on-the-carnivore-diet/

The carnivore diet is one of the most controversial diets yet. Its followers, however, are very categorical about the immense benefits it brings to their health and wellbeing. What about it makes it work? This article looks at its key proponents in an attempt to find out why it is effective, where some other diets have failed.

1. What is the Carnivore Diet?

The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose — a sugar found in milk and dairy products — such as butter and hard cheeses.

The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease. Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the Carnivore Diet aims for zero carbs.

Top of Form

Bottom of Form

The carnivore diet has been touted to cure the incurable. Health sites like Meatheals.com, World Carnivore Tribe and ZeroCarb are overflowing with tens of thousands of people who have reversed serious health conditions.

It seems almost too good to be true, right?

We will delve into the reasons why the carnivore diet works so well.

• Why does the carnivore diet work?
  The Carnivore Diet cuts out all added sugar

Sugar is one of the most controversial topics. To sum it up, sugar is bad for you. Here’s why:

• It can glycate and stick to cholesterol particles, which can lead to atherosclerosis
• It’s highly glycemic. Sugar spikes insulin and can lead to insulin resistance over time.
• When metabolized, it produces AGEs which lead to aging, chronic disease, and diabetes
• Glucose is oxidatively stressful, causes inflammation and can produce reactive oxygen species. Oxidative stress plays a role in almost every disease

In a study conducted, it was found that from consuming just 40 grams of added sugar, people had an increase in inflammation, insulin resistance and weight gain.

Glucose is also speculated to feed tumor growth. The Warburg Effect explains that cancer cells depend on glucose to grow. Very unlike normal cells, cancer cells cannot use Ketones.

While glucose is considered to be bad, fructose is considered to be even worse as it goes directly to the liver where it’s converted to fat. It is twenty times more likely to cause fatty liver than glucose alone. A fatty liver can lead directly to insulin resistance.

2. The Carnivore Diet can cure leaky gut

Leaky gut is a condition when the tight junctions of the small intestine open and allow proteins and toxins into the bloodstream. So far, the carnivore diet has been one of the few clinically shown ways to reverse intestinal permeability and the attendant consequences.

How does the carnivore diet cure leaky gut? Three main ways:

• It reduces inflammation, which reverses gut microbiome imbalances
• It is the most nutrient-rich diet on earth, which heals the gut.
• It removes foods that pry the tight junctions in the small intestine open like Lectins and Gluten

3. The Carnivore Diet eliminates refined carbohydrates

Carbohydrates are converted to glucose in your body (sugar). Here are some of the negative effects of consuming refined carbs:

• Because all the fiber has been removed, refined carbs are digested very rapidly and cause major blood sugar spikes. This can lead to insulin resistance over time, especially when consumed with fat.
• Refined carbohydrates also damage the gut. Sugar and carbohydrates are fermented by the gut and colon which can exacerbate GI issues and lead to leaky gut. This is why a well-established treatment for IBS, recommends low carbohydrates to starve your bacteria.
• Over time, refined carbohydrate consumption has been linked to inflammation and obesity.
• Refined carbohydrates also increase blood triglyceride levels, which is a risk factor for Type 2 Diabetes and Heart Disease. Fat hanging out in your bloodstream is a sign that something is seriously off.

Eating refined carbs such as pasta is no different than eating straight sugar. Seven ounces of cooked spaghetti has the same amount of sugar as 4 12 oz cans of Pepsi.

4. The Carnivore Diet cuts out most carbohydrates

Carbohydrates range from simple sugars to complex carbohydrates. But even unrefined carbohydrates can be bad for you. Many forms of starch, for example, raise blood sugar as much as eating glucose.

Below are some reasons why cutting out all carbohydrates may be beneficial (yes, even the “healthy ones”):

• High carbohydrate diets can lead to insulin resistance, especially if combined with fat
• Many whole grains are loaded with anti-nutrients, like lectins
• Carbohydrateshalt fat burning because of the insulin response. The more carbohydrates you eat the less body fat you burn.
• Getting to < 50g a day allows you to burn fat and enter ketosis. Ketosis has a number of health benefits.
• All carbohydrates break down into glucose, which can produce some of the negative effects mentioned above: AGEs, glycated LDL particles, insulin resistance, etc.
• Carbohydrates and fiber are fermented by the gut, which can exacerbate gut issues like IBS

5. The Carnivore Diet is very effective in reducing insulin resistance

Insulin resistance is related to almost every chronic disease. Though it might not cause all the conditions, its presence exacerbates them. Some of these conditions are: Heart disease, 62% higher cancer mortality,160% higher gastrointestinal cancer mortality, Prostate cancer, Alzheimer’s disease, Aging, Inflammation: Elevated CRP and IL-6, Acne

The good news is that you can reverse insulin resistance. The carnivore diet is the most effective way to reverse insulin resistance in the following ways….

• Cutting out the highly glycemic carbohydrates powers your body off of ketones and increases insulin sensitivity
• Cutting out fructose increases insulin sensitivity
• Certain plant antinutrients like lectins can bind to insulin receptors and make you more insulin resistant
• Vegetable oils cause insulin resistance
• Protein is satiating and high protein diets burn body fat, which reduces insulin resistance
• People generally intermittent fast on the carnivore diet, which increases insulin sensitivity

If you want to live longer, you need to lower fasting insulin levels.

6. Carnivore Diet Increases Natural Saturated Fat Consumption

Despite the prevailing dogma, saturated fats are associated with longevity.

Saturated fats are highly beneficial to health. Your body cannot function without them. Diets high in natural saturated fats are associated with longevity. Hong Kong, for example, consumes more meat per capita than any other nation in the world, but they actually have the world’s longest life expectancy at 84.5 years.

Studies continue to debunk the myth that saturated fat causes heart disease. A review from 2014 looking at 76 studies, found no link at all between saturated fat and heart disease

6. Intermittent Fasting

Intermittent fasting isn’t a pivotal part of the carnivore diet. Nor is it prescribed. But people naturally tend to find themselves eating in a shorter window, which brings tremendous health benefits.

Intermittent fasting is restricting your feeding to a windowless than or equal to 8 hours. This is a direct contradiction to what many American’s do today.

Fasting is extremely beneficial. It has been shown to:

• Reduce inflammation
• Increase insulin sensitivity
• Promotes fat loss
• Increases cognition, memory, and focus
• Increases autophagy, the natural cellular cleansing process
• Increases BDNF, which upregulates neuronal creation and maintenance
• Improves immune system
• Starves bad gut bacteria
• Can improve autoimmune symptoms like RA and Crohns

7. The Carnivore Diet gets you into ketosis

Your body can use two types of fuels: glucose (from carbs) and ketones (from fat).

Everybody on the carnivore diet is in ketosis to some extent. When you stop fueling your brain and body with glucose, fat needs to take its place.

Here are some major benefits of going into ketosis:

1. Upregulates FOXO genes which regulate oxidative stress, insulin sensitivity, and influence longevity.
2. Ketones improve mood and have antidepressant-like effects
3. BHB reduces oxidative stress in the brain and may be beneficial in preventing neurodegenerative disease
4. BHB lowers inflammation and blocks NLPR3 inflammasome
5. Increases endogenous antioxidant production
6. Ketones improve insulin sensitivity
7. Increased fat loss while preserving lean muscle mass and performance
8. Ketones can slow tumor growth by starving them of their preferred fuel, glucose, and lowering IGF-18. The Carnivore Diet is Simple

In the complexity of life, food doesn’t need to be complicated. The carnivore diet involves just eating meat, meat, and more meat. This makes it easier to stick to as there are no meal plans and measurements.

3. The Carnivore diet works…

If you have tried everything to help you keep in shape and manage chronic conditions you might have, maybe it’s time you tried the carnivore diet. Its basic mechanisms make sense and are likely to cause some positive effects in your state.

However, if you have a chronic disease, like diabetes or heart disease, talk to your doctor before trying an extreme diet like this one. Do not follow the carnivore diet if you have any level of kidney disease.

References

1. Healthline (2019): All You Need to Know About the Carnivore (All-Meat) Diet. Retrieved from https://www.healthline.com/nutrition/carnivore-diet

2. Every day Health (2018):On the Carnivore Diet, People Are Eating Only Meat: Here’s What to Know. Retrieved from https://www.everydayhealth.com/diet-nutrition/diet/carnivore-diet-benefits-risks-food-list-more/

3. Carnivore Aurelius (2019): 16 Reasons why the Carnivore Diet Works. Retrieved from https://carnivoreaurelius.com/carnivore-diet/

The carnivore diet – also known as the all-meat diet or the carnivorous diet – entails eating almost nothing but meat for every meal, every day. That means a lot of protein, a lot of fat, and almost zero carbs. This rather drastic shift in eating patterns is bound to leave your body reeling. What are the adverse symptoms? How can you manage them? In this article, we’ll take you through what you need to expect and the tips and tricks that will get you through them.

1. The Carnivore Diet – What are the symptoms? Are there any cures?

You may experience significant symptoms when getting adapted to The Carnivore Diet.

Often, nearly always, when you start a Carnivore Diet, you will experience adverse symptoms and side effects. The symptoms you experience are your body’s natural response to carbohydrate restriction and the elimination of addictive agents and chemicals.

Common Symptoms Include:

• Brain fog
• Headache
• Chills
• Sore throat
• Digestive issues
• Dizziness
• Irritability
• Bad breath/smells
• Bad taste in the mouth (metallic)
• Dry mouth
• Cravings (sugar!)
• Muscle soreness
• Jaw soreness
• Nausea
• Diarrhea
• Poor focus, and decreased performance, energy, and drive,
• Cramping
• Rapid heart rate
• Insomnia
• Night sweats
• Nocturia (peeing a lot at night)
• Feeling hot or cold

In case you are coming from a ketogenic (keto) or high fat/low carb diet (HFLC), the transition is generally easier (but there are still symptoms you need to be aware of!) than someone coming from a Standard American Diet that is high in carbohydrates.

These symptoms are a result of your body undergoing significant metabolic and hormonal changes.

2. What are the are 3 Major Adaptations

If you decide to start the Carnivore Diet, there are 3 major adaptations that your body is going to go through.

1. Fluid Rebalancing: Because you are eating fewer carbs, your insulin levels drop, which sends a signal to the kidneys to release sodium from the body. Losing 10 lbs of water in a couple of days is not uncommon as water follows sodium out of the body.

Glycogen is then converted to glucose as the last energy usage before switching to mainly fatty acids.

2. Transitioning from Sugar to Fat for Energy

Your body will start switching from burning mainly sugar to fat for energy. Depending on your metabolic flexibility, you might have milder or more severe symptoms. Your metabolic flexibility is your body’s ability to adapt to different fuel sources, which depends on a number of factors including genetics, and especially how you ate prior.

If you have been accustomed to eating a lot of high carbohydrate foods, it can feel a lot like going into withdrawal.

3. Hormone Response and Rebalancing

Some hormones in your body will respond to the diet by rebalancing, let’s look at thyroid and cortisol hormones.

• Thyroid Hormone
• Cortisol

T3 thyroid hormone levels may decrease. T3 is a hormone produced by the thyroid that is closely connected with dietary carbohydrates. It plays a major role in the regulation of body temperature, metabolism, and heart rate.

3. Are there any cures for the Carnivore Adaptation Symptoms?

Fortunately for you, yes! You can dramatically lessen and perhaps even eliminate most of the suffering in the “Trough” by using some tricks to help bridge your body to the adapted state of bliss. Here are some tricks:

1. Eat more meat.

Under-eating is the number one reason people unnecessarily suffer.

Early on, it’s common to feel extremely hungry. As your body is getting used to the diet, eat, eat, and eat again. Don’t try to restrict calories or track macros. Don’t worry about gaining fat.

2. Hydrate

Make sure you are drinking water. Do not overdo it as you will make the situation worse, but you need to stay hydrated. After adaptation, you drink to thirst (no need to measure/monitor) but if you are feeling like crap during adaptation – make sure you are hydrating.

3. Electrolytes

Replenish your electrolytes. As you lose a lot of excess water, you also lose a lot of electrolytes: sodium, potassium, magnesium, chloride. Salt used generously on your meat is the first step.

For some people, this may be adequate. Other people need some help in the potassium and magnesium department as well though…

These are tricks that can help you replenish:

1. Drink Meaty Bone Broth– In addition to water and sodium, this will give you some potassium which will offset some of the discomfort caused at a cellular level.
   • It’s important that the bones have some meat on them because that’s where the potassium is.
2. Supplement–

• Potassium K+: 500 – 3500 mg/day (start with 1g – K+ chloride)
• Magnesium Mg:250-500 mg/day (magnesium citrate)
• Sodium Na: 2-7g/day (5g is a good starting point – I like this brand)

4. Solving GI Problems

Gastrointestinal (GI) issues are extremely common, especially if you are coming from a low-fat diet.

Your gallbladder and pancreas might not be ready to handle the increased fat intake, even if you are. When first starting, you may have inadequate bile and lipase to digest the increased fat intake. This leads to diarrhea and all kinds of GI distress.

To help manage this, you can reduce how much fat you’re eating by choosing leaner cuts of meat. A better solution though is the supplement for 2-4 weeks. You could take some lipase supplements a few minutes before meals. You can start with one tablet and if you still have some discomfort go to 2.

For most people, lipase alone does the trick. However, if it doesn’t for, you, you can take some exogenous bile with meals.

If they still having GI issues, especially, if they are GERD/acid reflux-related, take a Betaine HCl supplement. Many people produce inadequate stomach acid to facilitate digestion and proper metabolic signaling. This is what results in GERD, Heartburn, Acid Reflux.

Don’t take this supplement with anti-inflammatories as it could result in ulcers. It should automatically include pepsin in it, but check to make sure. Common dosage range between 3-5g/meal.

Important note: Supplements are a Bridging strategy and not designed for long term use–. The goal is to be off all of these after the first month. They are intended to allow your body to catch up.

It might also be important to eliminate rendered fats as they could exacerbate the problem.

It is normal to notice less frequent bowel movements as your body absorbs and uses meat very efficiently and not a lot goes to waste.

5. Sleep

Insomnia is common during adaptation, and since you are purging water, nocturia is also an interrupter. A few hacks that help:

Keep your room pitch black (blackout curtains, cover LEDs) and COOL

Start winding down 2 hours before bed (no screens or at the least put them in night mode)

• Don’t eat within a few hours of sleep if you can help it
• Be conscious how much you are drinking later in the day
• Be asleep before 11 (a cortisol spike happens if you are not asleep around this time)

6. Sweat

Sweating is a natural detox mechanism. Since you are finally giving your body the nutrition it has been craving, you give it the opportunity to expel toxins. Give your body a hand and help it detox by getting some exercise and sweating.

7. Killing cravings and addictions–“Brain Changes”

Besides the metabolic and hormonal changes mentioned, you may also experience alterations in what I call “Brain Changes” that occur along the “brain-body highway”, a  signaling control system between the gut and the brain.

This communication highway influences everything from hormones to neurotransmitters like dopamine, serotonin, and GABA that play huge roles in mood, cravings, and addiction.

Not unlike many drug addictions, you may go through withdrawal symptoms from foods or other substances (especially sugar) which you have become physically and neurologically addicting.

Cravings are common and the best solution is to make sure you are eating enough fatty meat. Not eating enough meat and eating meat that is too lean are the top mistakes.

4. Are you now ready to start?

Most people experience adaptation symptoms which can range from annoying to a certainty that you are going to die. I’ll be the first to admit that they aren’t all that pleasant, but with the above information to help identify and deal with them, your first attempt should be much easier.
Yes, your bowel movements will change, and you will have some initial fatigue and brain fog.
But in my opinion, the benefits certainly outweigh these temporary symptoms, especially if your goal is to lose weight fast.
Be committed, don’t let them deter you and give it a try.

References

1. Meat Health (2018): The Carnivore Diet – Symptoms and Cures. Retrieved from https://meat.health/knowledge-base/carnivore-diet-symptoms-and-cures/

2. Mike Fishbein(2019): The Carnivore Diet: How to Survive the First Month. Retrieved from https://mfishbein.com/carnivore-diet/

3. Carnivore Style (2018): Carnivore Diet Side Effects
   What Are the Symptoms, Risks & Dangers? Retrieved from https://carnivorestyle.com/carnivore-diet/side-effects/

In the last decade, there has been a lot of controversy surrounding saturated fats. In case the news hasn’t caught up with you, scientists are rethinking the bad label attached to saturated fats. Well, this does not dispel the negative vibe attached to fatty meat and cheese but it seeks to clarify some broad generalizations that have been misleading.

For starters, saturated fats are not a single nutrient but a varied group of fatty acids that have different effects on the body. This means that while some saturated fats may be downright unhealthy for you, others are not and may even offer some health benefits.

This article examines 10 most common saturated fats, their health effects and where they are derived from.

What are Saturated Fats?

Fats can be divided into two broad categories: Saturated and unsaturated fats. Saturated fats are solid at room temperature while unsaturated fats are liquid at room temperature. This is the most general way to differentiate the two groups. For a long time, it has been believed that saturated fats are unhealthy while unsaturated fats are healthy. This is why the advice has always been to opt for liquid oils such as canola, safflower or sunflower oil which are unsaturated oils and not coconut or palm oils which are saturated.

Examples of saturated fats include fatty meat, lard, tallow, cheese, cream, coconut oil, palm oil, and cocoa butter. All fats are made up of fatty acids. There are a number of saturated fats which can be distinguished by the length of their carbon chains. Here is an example of how this looks like:

Saturated fatty acid	Number of carbon atoms
Stearic acid	18
Palmitic acid	16
Myristic acid	14
Lauric acid:	12
Capric acid:	10
Caproic acid	10

Saturated fats can either be a short-chain, medium-chain or long-chain fatty acids. Those with less than six carbon atoms are referred to as short-chain while those with more are referred to as long-chain fatty acids. Short-chain fatty acids are produced in the gut through the fermentation process. They may also be found in some fermented foods. Long-chain fatty acids are like the ones mentioned above which are found in dietary sources: stearic acid, palmitic acid, myristic acid, and lauric acid.

Do Saturated Fats Make Us Sick?

As mentioned above, saturated fats were slowly becoming taboo in health circles. As cardiovascular diseases took over a large chunk of the modern burden of disease saturated fats were pushed to the sidelines as a strong risk factor. People switched to the heart-friendly mono and polyunsaturated fats as they abandoned saturated fatty acids.

However, recent research has disputed the earlier beliefs that saturated fats are not the main cause of cardiovascular diseases. This has not ruled out the fact that there is a link between the two. However, the exact role they play is still being debated. Also, it has emerged that not all saturated fats are created equal and hence some may be beneficial for your health.

For this reason, we shall examine 10 different types of saturated fats and what they have to offer or take away.

Stearic acid

Stearic acid is a common saturated fatty acid with 18 carbon atoms. It is a major component of various animal and plant fats as well as cocoa butter. Research has shown that it may lower bad cholesterol levels or have no effect. The body converts some of the stearic acids into oleic acid which is a healthy unsaturated fat. This means that as compared to some saturated fats that are bad for the heart, stearic acid may be a safer option. It appears that stearic acid has neutral effects on the lipid profile. The main dietary sources of stearic acid are animal fat, coconut oil, cocoa butter, and palm kernel oil.

Palmitic acid

Palmitic acid is the most common saturated fat in plants and animals and it makes up over 50% of the total amount of saturated fat consumed in the US. Palmitic acid is mostly found in palm oil, it can also be found in red meat. It raises bad cholesterol levels and has no effect on good cholesterol levels. This means that it may predispose one to the risk of cardiovascular disease. Palmitic acid has also been associated with low moods and motivation to engage in physical activities. Lastly, palmitic acid has been associated with weight gain.  Consuming linoleic acid together with palmitic acid can help to offset some of the negative effects of palmitic acid. Linoleic acid is unsaturated fat.

Myristic acid

Myristic acid raises total cholesterol levels as well as bad cholesterols levels. This means that it most likely increases the risk of cardiovascular disease.

Myristic acid is a rare fatty acid but can be found in coconut oil as well as palm kernel oil.

Lauric acid

Lauric acid has 1 carbon atoms. It increases good cholesterol levels as well as total cholesterol levels. This means that it reduces the amount of total cholesterol relative to HDL cholesterol. A study published in NCBI in 1996 concluded that “Lauric acid raises total cholesterol concentrations more than palmitic acid, which is partly due to a stronger rise in HDL cholesterol.”This means that lauric acid could be beneficial for heart health.

Caproic, caprylic, and capric acid

The above fatty acids are abundant in goat milk; Capra actually means “female goat” in Latin. In case you have heard of the benefits of goat milk it has to do with these fatty acids. These medium chains (having less than 12 carbon atoms) fatty acids are easily absorbed by the body and rapidly metabolized. They aid in weight loss, increase insulin sensitivity as well as offer anti-seizure benefits. Consequently, these fatty acids are commonly sold as supplements which consist primarily of capric acid and caprylic acid.

Short-chain fatty acids

Short-chain fatty acids contain fewer than six carbon atoms. They include butyric acid, propionic acid, and acetic acid. They are created through a fermentation process of fiber in the gut. They may be found in small amounts in dairy fat and some fermented foods. These are usually beneficial fatty acids.

Are Saturated Fats Good For You?

The jury is still out on this. Recent science is refuting earlier evidence that saturated fats are solely responsible for atherosclerosis. But given the above facts, it is clear that some types of saturated fats are either neutral or have some beneficial effects on the heart.  However, it is advisable to consume saturated fats in moderate proportions. Switching to more of unsaturated fats would be ideal in most situations because they offer more benefits and fewer risks.

References

1.   NCBI (2010): Cardiovascular disease risk of dietary stearic acid compared with trans, other saturated, and unsaturated fatty acids: a systematic review. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19939984

2.  NCBI (2010): Cardiovascular disease risk of dietary stearic acid compared with trans, other saturated, and unsaturated fatty acids: a systematic review. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19939984

3.  NCBI (1994): Impact of myristic acid versus palmitic acid on serum lipid and lipoprotein levels in healthy women and men. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8148355

4.  NCBI (1996): Comparison of the effects of diets enriched in lauric, palmitic, or oleic acids on serum lipids and lipoproteins in healthy women and men. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8644684

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A study published in Nature demonstrated that lactate is not simply a waste product, but a key regulator of cell functions in Warburg-associated diseases. Lactate changes the function of immune cells macrophages, rewiring them to behave differently.

Lactate is the source and stimulator of a new type of histone modification, which they termed histone lactylation. Histones are a group of proteins that organize DNA into structural units and control which genes are expressed.

Histone lactylation alters the cells from a pro-inflammatory and anti-bacterial state (known as M1) to an anti-inflammatory and reparative state (known as M2). This reparative M2 macrophage presence in tumors is known to promote growth, metastasis and immune suppression in cancer.

Researchers also detected histone lactylation in macrophages isolated from mouse melanoma and lung tumors and observed positive correlations between histone lactylation and cancer-promoting genes made by reparative M2 macrophages.

High lactate and histone lactylation levels in macrophages may contribute to the formation of tumors and their progression, i.e. The Warburg Effect.

Metabolic Regulation of Gene Expression by Histone Lactylation. Nature, 2019 DOI: 10.1038/s41586-019-1678-1.