Semua yang Kalian Perlu Tahu Mengenai Diet Karnivor (Semua-Daging)


Ia dikatakan menolong mengurangkan berat badan, persoalan mood, serta peraturan gula darah, antara berita kesihatan lain.

Walau bagaimanapun, diet ini sangat ketat serta mungkin tak sihat dalam jangka panjang. Tambahan pula, tiada penyelidikan menyokong faedahnya yg dikatakan.

Artikel ini mengkaji Carnivore Diet, tergolong sama ada ia boleh menolong penurunan berat badan, faedah serta kerugian yg berpotensi, serta tutorial untuk mengikutinya.

What is the Carnivore Diet?
Diet Carnivore merupakan diet yg ketat yg hanya tergolong daging , ikan, serta makanan haiwan lain semacam telur serta produk tenusu tertentu.

Ia tak tergolong semua makanan lain, tergolong buah-buahan, sayur-sayuran, kekacang, bijirin, kacang, serta biji.

Penyokongnya juga mengesyorkan menghapuskan alias mengehadkan pengambilan tenusu terhadap makanan yg rendah laktosa - gula yg tersedia dalam susu serta produk tenusu - semacam mentega serta keju keras.

Diet Carnivore bersumber dari kepercayaan kontroversial bahawa populasi leluhur insan makan kebanyakannya daging serta ikan serta diet tinggi karbohidrat merupakan untuk dipersalahkan untuk kadar penyakit kronik yg tinggi pada hari ini.

Diet rendah karbohidrat lain yg popular, semacam diet keto serta paleo, had melainkan tak mengecualikan asupan karbohidrat. Walau bagaimanapun, Carnivore Diet berfungsi untuk sifar karbohidrat.

Shawn Baker, seorang bekas doktor ortopedik Amerika, merupakan penyokong paling populer dalam Diet Carnivore ( 1 ).

Dia mengutip testimoni daripada mereka yg mengikuti Diet Carnivore sebagai bukti bahawa ia boleh memelihara kemurungan, kegelisahan, arthritis, obesiti, diabetes, serta tak sedikit lagi ( 1 , 2 ).

Walau bagaimanapun, tiada kajian sudah menganalisis kesan Karnivor Diet.

Lebih-lebih lagi, pada tahun 2017 lesen perubatan Baker sudah dibatalkan oleh Lembaga Perubatan New Mexico kerana kebimbangan tentang kecekapannya ( 3 ).

RINGKASAN
Diet Carnivore tak tergolong semua makanan kecuali daging, telur, serta sedikit produk tenusu laktosa rendah. Testimoni dari mereka yg mengikuti diet menuntut bahawa ia boleh menolong memelihara berbagai berita kesihatan, melainkan tiada penyelidikan menyokong tuntutan ini.
How to follow the Carnivore Diet
Berikutan diet itu, kalian boleh menghapuskan semua makanan flora daripada diet kalian serta dengan cara langsung memakan daging, ikan, telur, serta sedikit produk tenusu laktosa rendah .

Makanan untuk dimakan tergolong daging lembu, ayam, babi, kambing, ayam belanda, daging organ, salmon, ikan sardin, ikan putih, serta sedikit krim berat serta keju keras. Mentega, lemak babi serta sumsum tulang juga dibenarkan.

Penyokong diet menekankan pemotongan daging lemak untuk mencapai keperluan tenaga harian kalian .

Diet Carnivore menggalakkan air minuman serta sup tulang melainkan tak menggalakkan minum teh, kopi, serta minuman lain yg diperbuat daripada tumbuhan.

Ia tak menyediakan garis panduan khusus tentang pengambilan kalori, saiz hidangan, alias berapa tak sedikit makanan alias makanan ringan untuk dimakan setiap hari. Kebanyakan penyokong diet menyarankan makan sekerap yg kalian inginkan.

RINGKASAN
Mengikuti Diet Carnivore melibatkan makan hanya daging, ikan, serta produk haiwan, menghapuskan semua makanan lain. Ia tak menyediakan garis panduan tentang pengambilan kalori, saiz hidangan, alias masa makan.
Can it help you lose weight?
Aspek-aspek tertentu dari Diet Carnivore boleh menyebabkan penurunan berat badan. Khususnya, berbagai kajian sudah memperlihatkan bahawa protein tinggi serta diet rendah karbohidrat boleh menggalakkan penurunan berat badan (4 Sumber Dipercayai, 5 Sumber Dipercayai, 6 Sumber Dipercayai).

Ini kebanyakannya kerana protein bisa menolong kalian berasa lebih kenyang selepas makan, yg mungkin menyebabkan pengambilan kalori yg berkurang serta penurunan berat badan seterusnya. Protein juga boleh menambah kadar metabolik anda, menolong kalian membakar lebih tak sedikit kalori (7 Sumber Dipercayai, 8 Sumber Dipercayai, 9 Sumber Dipercayai).

Oleh itu, mengikuti Diet Carnivore akan menyebabkan kalian berasa lebih kenyang serta makan lebih sedikit kalori dengan cara keseluruhan - sekurang-kurangnya dalam jangka pendek.

Satu kajian selagi 3 bulan dalam 132 orang-orang dewasa yg berlebihan berat badan alias gemuk berbanding dengan kesan-kesan 4 diet yg terhad yg mengandung tak sedikit karbohidrat serta protein pada penurunan berat badan (4 Sumber Dipercayai).

Mereka yg makan makanan protein tinggi dengan 0.4-0.6 gram protein per paun (0.9-1.3 gram per kg) berat badan setiap hari kehilangan berat badan serta lebih tak sedikit lemak daripada mereka yg makan 0.3-0.4 gram protein per paun (0.6 -0.8 gram per kg) berat badan sehari (4 Sumber Dipercayai).

Other studies show similar results and suggest that increasing protein and reducing carb intake may lead to more sustained weight loss than diets that are lower in protein and higher in carbs (10Trusted Source).

However, you do not need to completely eliminate carbs to lose weight. Rather, reducing your overall calorie intake, which may be easier to do with a higher intake of satisfying protein, is the main driver of weight loss (11Trusted Source).

Plus, the highly restrictive nature of the Carnivore Diet makes it difficult to follow long term.

SUMMARY
Increasing your protein intake and reducing your carb intake may help you lose weight. That said, the extremely high amounts of protein and complete elimination of carbs on the Carnivore Diet are not necessary to lose weight.
Benefits of the Carnivore Diet
Since the Carnivore Diet excludes carbs, it eliminates cookies, cakes, candy, sodas, pastries, and similar high-carb foods.

These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet.

High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to manage diabetes (12Trusted Source).

However, the complete elimination of carbs on the Carnivore Diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fiber carbs that don’t cause spikes in blood sugar is recommended (12Trusted Source).

SUMMARY
The Carnivore Diet does not include refined carbs or sugary foods, which can spike your blood sugar levels. Still, completely avoiding carbs is not necessary to control your blood sugar.
Downsides of the Carnivore Diet
Due to its highly restrictive nature and complete elimination of the majority of food groups, there are many downsides to the Carnivore Diet.

High in fat, cholesterol, and sodium
Given that the Carnivore Diet consists solely of animal foods, it can be high in saturated fat and cholesterol.

Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease (13Trusted Source).

However, recent studies have shown that high intakes of saturated fat and cholesterol are not strongly linked to a higher risk of heart disease, as was previously believed (14Trusted Source, 15Trusted Source).

Still, consuming high amounts of saturated fat on the Carnivore Diet may be of concern. No research has analyzed the effects of exclusively eating animal foods. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.

Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium.

Eating a lot of these foods on the Carnivore Diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes (16Trusted Source).

Processed meat intake has also been linked to higher rates of certain types of cancer like colon and rectal cancers (17Trusted Source).

May lack certain micronutrients and beneficial plant compounds
The Carnivore Diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals.

While meat is nutritious and provides micronutrients, it should not be the only part of your diet. Following a restrictive diet like the Carnivore Diet may lead to deficiencies in some nutrients and the overconsumption of others (18Trusted Source).

What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain chronic conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes (19Trusted Source, 20Trusted Source, 21).

This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants (20Trusted Source).

The Carnivore Diet does not contain these compounds and has not been associated with any long-term health benefits.

Does not provide fiber
Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods (22Trusted Source).

Thus, the Carnivore Diet contains nomor fiber, which may lead to constipation (23Trusted Source).

Additionally, fiber is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a number of issues and may even be linked to weakened immunity and colon cancer (24Trusted Source, 25Trusted Source).

In fact, one study in 17 obese men found that a high-protein, low-carb diet significantly decreased their levels of compounds that help protect against colon cancer, compared to high-protein, moderate-carb diets (25Trusted Source).

Overall, following the Carnivore Diet may harm your gut health.

May not be suited for some populations
The Carnivore Diet may be especially problematic for certain populations.

For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet (26Trusted Source).

Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods (27Trusted Source).

Furthermore, populations with special nutrient needs would likely not meet them on the Carnivore Diet. This includes children and pregnant or lactating women.

Lastly, those who have anxiety about food or struggle with restrictive eating should not try this diet.

SUMMARY
The Carnivore Diet is high in fat and may contain excessive amounts of sodium. It contains nomor fiber or beneficial plant compounds and may provide inadequate amounts of certain nutrients.
Foods to eat
The Carnivore Diet includes only animal products and excludes all other foods.

Specifically, someone on the Carnivore Diet can eat:

Meat: beef, chicken, turkey, organ meats, lamb, pork, etc.
Fish: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
Other animal products: eggs, lard, bone marrow, bone broth, etc.
Low-lactose dairy (in small amounts): heavy cream, hard cheese, butter, etc.
Water
According to some proponents of the diet, salt, pepper, and seasonings with nomor carbs are allowed.

In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.

SUMMARY
Foods allowed on the Carnivore Diet include all meats and fish, eggs, bone marrow, butter, and lard, as well as small amounts of hard cheese and heavy cream.
Foods to avoid
All foods that do not come from animals are excluded from the Carnivore Diet.

Restricted foods include:

Vegetables: broccoli, cauliflower, potatoes, green beans, peppers, etc.
Fruits: apples, berries, bananas, kiwi, oranges, etc.
High-lactose dairy: milk, yogurt, soft cheese, etc.
Legumes: beans, lentils, etc.
Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
Grains: rice, wheat, bread, quinoa, pasta, etc.
Alcohol: beer, wine, liquor, etc.
Sugars: table sugar, maple syrup, brown sugar, etc.
Beverages other than water: soda, coffee, tea, fruit juice, etc.
While some people incorporate some of these foods, a true Carnivore Diet does not permit them.

SUMMARY
Foods that do not come from animals are completely excluded, including vegetables, fruits, high-lactose dairy, legumes, nuts, seeds, grains, alcohol, coffee, tea, and juices.
Sample menu
The Carnivore Diet is difficult to follow long term and does not offer much variety.

Here’s a five-day sample menu for the Carnivore Diet:

Day 1
Breakfast: eggs, bacon, sardines
Lunch: turkey burger patty, salmon jerky, beef tips
Dinner: filet mignon, crab, chicken liver
Snacks: a small amount of Parmesan cheese, jerky
Day 2
Breakfast: shrimp, eggs, a small glass of heavy cream
Lunch: strip steak, tuna fish, beef jerky
Dinner: lamb chops, scallops, beef liver
Snacks: a small amount of hard Cheddar cheese, bone broth
Day 3
Breakfast: eggs, salmon, turkey sausage
Lunch: beef tips, pork chops, mackerel
Dinner: turkey burger patty, a small amount of Parmesan cheese, bone marrow
Snacks: hard-boiled eggs, shrimp
Day 4
Breakfast: trout, shredded chicken, bacon
Lunch: beef meatballs, small amount Cheddar cheese, salmon jerky
Dinner: crab cooked in lard, filet mignon
Snacks: sardines, beef jerky
Day 5
Breakfast: eggs, chicken and turkey sausage links
Lunch: lamb roast, chicken liver, pork chop
Dinner: flank steak, scallops cooked in butter, a small glass of heavy cream
Snacks: bone broth, turkey jerky
SUMMARY
Meals and snacks on the Carnivore Diet consist entirely of animal products and offer little variety.
The bottom line
The Carnivore Diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy.

It’s said to aid weight loss and several health issues, but nomor research backs these claims.

What’s more, it’s high in fat and sodium, contains nomor fiber or beneficial plant compounds, and is difficult to maintain long term.

Secara keseluruhannya, Carnivore Diet tak butuh dibataskan. Makan makanan yg sebanding dengan pelbagai tipe makanan yg sihat merupakan lebih mampan serta akan memberi kalian lebih tak sedikit fungsi kesihatan.

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