KETO DIET
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain
This is a very low carb, moderate protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells. Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils
Foods to avoid on a Keto Diet
Any food that’s high in carbs should be limited.
- sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- grains or starches: wheat-based products, rice, pasta, cereal, etc.
- fruit: all fruit, except small portions of berries like strawberries
- beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- low fat or diet products: low fat mayonnaise, salad dressings, and condiments
- some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- unhealthy fats: processed vegetable oils, mayonnaise, etc.
- alcohol: beer, wine, liquor, mixed drinks
- sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
The keto diet can be used for cutting fat off. I wouldn't recommend it for long-term use. Since you're restricting nutrients such as carbs and other things, it may hinder your health's performance and you aren't receiving all the nutrients your body needs for proper nourishment. Although, many people have to use the keto diet because of certain health conditions. Yes, using the keto diet can improve someone's lives if they have for example diabetes, cancer, epilepsy, and Alzheimer’s disease.
Do I recommend this Dieting Method?
If you're planning a photo shoot or if you're a competitive bodybuilder, yes this method would be beneficial for you. It's an effective approach to lose fat - drastically. However, if you're not prioritizing nutrition and/or feel like crap when on this diet, I wouldn't recommend it.
Now Onto - Carnivore Diet
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’s claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues.
It’s lacking in numerous nutrients like fiber, loaded with salt and fat, and difficult to maintain.
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 Diet aims for zero carbs.
Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed.
Certain aspects of the Carnivore Diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss
This is mostly because protein can help you feel more full after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories
Other studies show similar results, suggesting that increasing protein intake and reducing carb intake may lead to more sustained weight loss than diets that are lower in protein and higher in carbs.
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
Negatives of Carnivore Diet:
- High in fat, cholesterol, and sodium
- lack certain micronutrients and beneficial plant compounds
- Does not provide fiber
- May cause cancer
- May promote malnourishment due to restrictions
Foods to avoid on a Carnivore Diet
All foods that do not come from animals are excluded from the Carnivore Diet.
- 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.
Conclusion:
The Carnivore Diet, or the meat-only diet, is not that great either compared to the keto diet. However, they're very very similar, and they do both works in the same fashion by achieving ketosis. They both restrict nutrients such as carbs, but the carnivore diet is a meat-only diet, whereas, keto has a variety of choices to go about. Both are very restrictive and unhealthy. It's an unrealistic approach and not sustainable for the long-term. If your goal is to promote fat-loss pretty quickly, this diet will do the job.
Do I recommend this dieting method?
No, but if you're planning for a show or a photoshoot, then sure, it'll be ideal because it promotes a drastic fat-loss approach. This dieting method is very tedious and hard to maintain. It's quite unrealistic due to it being so restrictive on many vital nutrients. You can become malnourished if you're approaching this method without the proper knowledge. The keto diet is a bit friendlier on an individual's health.
Keto Vs Carnivore Diet - Which is Better? Pro's and Con's
The carnivore diet and ketogenic diet both permit protein and fat while restricting carbs, but the carnivore approach is considerably more extreme. Because you aren't eating any plant foods at all, your carb intake is virtually zero.
The keto diet is a bit easier on someone's health and overall the way you cope with it. The carnivore diet is somewhat hard to adapt to, considering it's a very restrictive diet. In my opinion, the keto diet wins overall for me. It's more of an optimal approach, I'd say, and it gets the job done. If your goal is to lose fat pretty quickly, both dieting methods will get the job done, but the keto is more optimal in my eyes. The healthier you are, the better you will be. I don't want to have a very restrictive diet that may produce cancer just to become shredded. My goal is to optimize health and be a lean ripped mofo and live a long life - happily and pain-free. Whatever works for you, I guess is the best approach - for yourself. Not all people can maintain an extremely restrictive diet, hence why it's unrealistic.