Diet Positives: Keto/Carnivore

Are you struggling with brain fog, weight loss, or acne? Research shows that these diets may be just what you need! But why should you consider switching to keto or carnivore? What's wrong with the 'standard diet'? Are there any side effects? By the end of this blog post, I hope to shed some light on the mysteries surrounding both of these diets. Today, let's determine whether the benefits of these diets truly yield significant results or if they are merely glorified fad diets.

The keto diet is based on low carbohydrates, high fat, and sufficient protein intake, which differs from the carnivore diet's zero-carb rule. On the keto diet, it is generally acceptable to eat fruits, vegetables, and meats. However, processed foods, alcohol, sugary drinks/foods, trans/hydrogenated fats, grains, refined carbs, and legumes don't make the cut for either the carnivore or keto diet.

But what about the carnivore diet? Well, as the name suggests, this diet is entirely based on animal meats and products. It includes meats like liver, pork, beef, poultry, fish, and even exotic options like lion, bear, zebra, and more. While it may sound a little crazy, you can indeed find exotic meats in the US. Anshu Pathak, the owner of Exotic Meat Market, sells a variety of exotic meats, including lion meat and shark meat. But that's a topic for another day.

So why should you eat either of these diets? Let's start with keto. Well according to Medical News Today the potential benefits of keto are as follows:

1. Weight Loss: One of the primary reasons people try the keto diet is for weight loss. By severely limiting carbohydrate intake, the body begins to burn stored fat for energy, which can lead to significant weight loss.
2. Improved Blood Sugar Control: The keto diet may help stabilize blood sugar levels, making it a potential option for people with type 2 diabetes or prediabetes. By reducing carbohydrate intake, there are fewer spikes in blood sugar levels.
3. Reduced Appetite: Some individuals find that the keto diet can reduce appetite and cravings, which can make it easier to maintain a calorie deficit for weight loss.
4. Increased HDL Cholesterol: The diet has been shown to increase levels of high-density lipoprotein (HDL) cholesterol, often referred to as "good" cholesterol. This can potentially reduce the risk of heart disease.
5. Better Mental Focus: Some people report improved mental clarity and focus when in ketosis. This is thought to be due to the brain's ability to use ketones as an efficient energy source.
6. Epilepsy Management: The ketogenic diet was originally developed as a treatment for epilepsy, particularly in children who did not respond well to medication. It can significantly reducse the frequency and severity of seizures in some individuals.
7. Potential Cancer Treatment: Some research suggests that the keto diet may slow the growth of certain types of cancer cells, though more research is needed in this area.
8. Improved Skin Conditions: Some individuals report improvements in skin conditions such as acne while on the keto diet, possibly due to reduced inflammation.

So my experience with the keto diet has been relatively good. I noticed an increase in energy, the metal clarity was on a whole other level. However, I don't know how true the reduced appetite is because, for me personally, my stomach is a bottomless pit. Ironically my biggest issue with this diet is how fast I dropped weight (lol). I think this is a great diet for health, but if you are trying to bulk it can get expensive...QUICK.

Now, you might be wondering, what's the catch? Unfortunately, like all diets, there must be some potential downsides. Upon starting this diet, I noticed an initial decrease in energy, especially during physically intensive activities like playing basketball in 90-degree weather. This was certainly abnormal for me, as I hardly ever feel that way, so I wasn't a fan of that aspect. Additionally, it requires a lot of willpower; if you struggle with avoiding certain foods, this diet will test your discipline. It's important to note that my experiences on this diet may vary from person to person.

Well now you understand a little more about keto, how about the carnivore diet? What is the benefit of this diet? Here are some of the potential benefits:

1. Weight Loss: Some people on the carnivore diet claim to have lost weight. This can be attributed to the diet's low carbohydrate content, which often leads to a decrease in overall calorie intake.
2. Simplicity: The carnivore diet is simple and eliminates the need for complex meal planning or food tracking, as it mainly involves eating animal products.
3. Potential Improvement in Certain Health Conditions: Some anecdotal reports suggest that the carnivore diet may help with certain health conditions, such as autoimmune disorders, digestive issues like irritable bowel syndrome (IBS), and skin conditions like eczema. However, scientific evidence supporting these claims is lacking, and individual responses can vary.
4. Reduced Sugar and Processed Food Intake: Since the diet excludes all forms of carbohydrates, including sugars and processed foods, it can help individuals reduce their consumption of these potentially harmful substances.
5. Increased Mental Clarity: Some individuals report improved mental clarity and focus while following the carnivore diet. This may be related to the absence of carbohydrates and potential stabilization of blood sugar levels.
6. Symptom Relief for Some Digestive Issues: The elimination of plant-based foods can benefit those with certain digestive disorders, such as those sensitive to fiber or certain plant compounds.

This diet is very easy to follow since you don't have to put too much thought into meal preparation, as it mainly consists of eating meat. The mental focus required for this diet is similar to that of the keto diet. It's super easy to lose weight and build muscle while following it, and it can be healthier in some ways. However, this diet also has its share of downsides. Here are the cons:

Lack of Long-Term Research: There is a lack of long-term research on the carnivore diet, making it difficult to assess its safety and efficacy over extended periods.

• Nutritional Deficiencies: The carnivore diet eliminates many important nutrients found in plant foods, such as vitamins, minerals, and dietary fiber. This can lead to nutritional deficiencies and long-term health problems.
• Potential Health Risks: High consumption of saturated fats from animal sources may increase the risk of heart disease and other health issues.
• Individual Variation: People respond differently to diets, and what works for one person may not work for another. Some individuals may thrive on the carnivore diet, while others may experience negative effects.

Both keto and carnivore offer a great range of potential health benefits, and upon trying both of these diets I can say for sure I've benefited greatly health-wise. So how does this compare to the standard american diet (SAD)?

The Standard American Diet (SAD) refers to the typical eating patterns and dietary habits of many people in the United States. It is characterized by certain key features, although it's important to note that dietary habits can vary widely among individuals. Here are some common characteristics of the Standard American Diet:

1. Highly Processed Foods: A significant portion of the SAD consists of highly processed and convenience foods, which often contain high amounts of added sugars, unhealthy fats, and artificial additives. Examples include sugary cereals, fast food, snack foods, and frozen dinners.
2. High Sugar Intake: Sugary beverages like soda, fruit juices, and sweetened coffee drinks are commonly consumed. Many processed foods also contain added sugars, contributing to excessive sugar intake.
3. Low Fruit and Vegetable Consumption: Despite dietary guidelines recommending a variety of fruits and vegetables, many Americans do not consume enough of these nutrient-rich foods.
4. Excessive Meat and Dairy Consumption: The SAD tends to include large portions of meat and dairy products, which can contribute to high saturated fat intake. These sources of protein are often prepared with added fats and salts.
5. High in Unhealthy Fats: The diet can be high in unhealthy fats, particularly trans fats and saturated fats, which are commonly found in fried foods, baked goods, and certain processed snacks.
6. Low Fiber Intake: Due to limited fruit and vegetable consumption, many people on the SAD have low fiber intake. Fiber is essential for digestive health and can help prevent chronic diseases.
7. Overconsumption of Processed Grains: Refined grains, such as white bread, white rice, and pasta, are often favored over whole grains, which are higher in fiber and nutrients.
8. Lack of Variety: The SAD can be monotonous, with limited variety in food choices, which may lead to nutrient deficiencies over time.
9. Excessive Caloric Intake: The SAD is often characterized by excessive calorie consumption, which can contribute to weight gain and obesity.
10. Insufficient Nutrient Quality: Many of the foods in the SAD lack essential vitamins and minerals while being high in empty calories, contributing to poor overall nutrient quality.

So as you can imagine, this sorta diet doesn't really contribute to good long term health. The only benefit this diet has is affordability. That is, if you don't mind the toll on your health.

To conclude, the safest option among these three diets is the keto diet, primarily due to the lack of research on the carnivore diet and the lackluster nature of the Western diet. While the keto diet has 97 years of research and discovery behind it, the carnivore diet appears to be more of a fad diet. If this diet gains popularity and more research supports it, I may consider making a complete switch for the betterment of my health. However, as of now, keto seems to be the go-to diet for health.