On the Carnivore Diet, People Are Eating Only Meat: Here's What to Know

If the idea of sitting down to a big juicy steak for breakfast appeals to you, you may have found your newest diet: the carnivore diet.

虽然没有官方定义，请将食肉动物饮食视为一个dietthat includes “only foods that either walked, swam, or flew,” saysKelly Schmidt，Rd，俄亥俄州哥伦布私人惯例的整体营养师。虽然可能是一种趋势，“只吃肉是不性感的。它并不多彩，而且它并不乐趣，“她说，并补充说，由于强大的激励因素，这是如此遵循的人。通常，这是为了尝试解决自身免疫条件或试图减肥。

食肉动物饮食往往是一步的人在尝试后服用古饮食或酮味的饮食, says Diana Rodgers, RD, of the可持续的菜，位于马萨诸塞州康科德。

Paleo或“穴居人”饮食着眼于新鲜水果，蔬菜，草喂养肉类和野生海鲜，同时消除加糖，谷物，乳制品和豆类。

The酮味饮食- 也称为“keto” - 是一种非常高脂肪，中度蛋白质和非常低的碳水化合物饮食。罗杰斯说，不是每个人都喜欢在keto饮食上吃这么多脂肪，而是可以选择罗杰沃尔岛等高蛋白质饮食。

谁是肖恩贝克？他在食肉动物饮食的普及中的作用是什么？

Shawn Baker是一个矫形外科医生和肉食病毒饮食运动的主要领导者。他撰写了一本2018年初发布的书，恰当地标题为食肉动物饮食。But Baker’s medical license has been revoked. The New Mexico Medical Board ordered the “voluntary and permanent surrender” of his medical license in 2017. (1) “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. Baker has released a two-part YouTube video explaining his side of the story. (2）他仍然是零碳水化的核心人物，全肉运动。

只有肉类饮食非常自我解释 - 你只会吃肉。尽管如此，像所有饮食一样，有几个灰色区域。

食物可以在食肉动物饮食上

这是你吃的东西：

红肉（牛肉，猪肉，羊肉），强调肥胖的肉类削减肉，以足够的卡路里。其他选项包括：

• Organ meats
• 家禽
• Fish
• 蛋
• 猪油
• Bone marrow
• 黄油
• Saltand pepper
• 水
• 骨肉汤

在食肉动物饮食中可能是可以的食物

施密特表示可能是可以接受的食物，因为有些人解释“来自动物”的食肉动物饮食的一部分，包括：

• Milk
• Yogurt
• 起司

咖啡和茶：这些可能是植物的，但有些人在饮食中保持这些。

Foods Not Allowed on the Carnivore Diet

• 蔬菜
• Fruit
• 种子
• Nuts
• 豆类
• 面包
• 意大利面条
• 谷粒

Anything else that isn’t meat is not allowed on the carnivore diet.

BreakfastThree eggs cooked in butter, ham, and cheese (optional)

午餐肋眼牛排

DinnerHamburger patties and bacon

Notice there are no snacks here. One of the benefits of a carnivore diet is the fullness factor of high protein consumption, so people are usually not hungry in between meals. Some people also opt to skip breakfast, though registered dietitians don’t recommend this for optimal health.

食肉动物饮食一直在获得蒸汽作为潜力anti-inflammatory dietfor people with autoimmune conditions, particularly in light of some of the press the diet’s gotten. The daughter of lifestyle guru Jordan Peterson, Mikhaila, was profiled in August 2018 the U.K. publication时代, talking about how her diet of beef, salt, and water reportedly relieved her of her抑郁症状。（3)

“这是最极端的消除饮食类型。它消除了人们可能会反应的任何食物敏感性，“施密特说。也就是说，食肉动物饮食的普及已经蔓延成为更一般的weight loss diet。

It’s important to note that this diet is so new that there’s no research on the health effects of an all-meat diet, if a carnivore diet can actually reduce symptoms of autoimmune conditions, or if it is a reliable method for uncovering food intolerances or aiding weight loss.

It might. You’re eating just one type of food — meat — so your calories will likely be more restricted. For one, there’s the satiety that this protein provides. Then, there’s the fact that it eliminates mindless eating, says Schmidt. “You don’t mindlessly eat chicken breasts. It’s a very palatable diet, but you don’t lick your plate,” she says.

您也可以进入一个状态ketosis施密特说，在食肉动物饮食上。在那种状态下，你的身体燃烧脂肪而不是碳水化合物。但是，这不是保证。这是一种误解，你所需要的只是严重限制碳水化合物，也是酮症 - 蛋白质问题。

“In excess, protein can lead to an increase in blood sugar and insulin levels, and it can kick you out of ketosis,” says Schmidt. Know your goals. If your goal is to eat zero carbs, have just meat. If it’s to be in ketosis, make sure that you focus mainly on fattier sources of meat, as well as eggs and other fat sources, like cheese and butter.

食肉动物饮食的风险取决于你是否遵循减肥的方法或解决自身免疫或炎症病症。

That said, “There are a lot of downsides to the carnivore diet,” says Liz Weinandy, RD, dietitian at The Ohio State University Wexner Medical Center in Columbus. “We have multiple food groups for a reason: They each provide us with a range of nutrients,” she says.

Eating only one food group is a problem, no matter which one (even if it’s just vegetables). Limiting yourself to all meat can cause you to run low in certain nutrients that are abundant in plants, like维生素Cand维生素E., she says.

虽然一些轶事报告表明便秘在食肉动物饮食上不是问题，你错过了纤维, a nutrient important for colonic health, says Weinandy. A diet high in red and processed meats has also been linked to an increased risk of gastric cancer, noted the International Agency for Research on Cancer in a study published in December 2015 in the journal柳叶瓶。（4) (Yet a meta-analysis of 42 studies published in May 2017 in the journalOncotarget据报道，虽然对红色和加工肉类消费的案例控制研究确实表明了这一协会，队列研究 - 一种观察研究 - 不要。）（5）吃大量的肉类蛋白质也可以对肾脏带来过度的胁迫。

另一个考虑因素：极端限制或标签食品“好”或“坏”也可以脱离饮食的行为或全吹eating disorders, Weinandy says.

What’s more, eating an abundance of fruits and vegetables has been found to be linked to increased happiness, life satisfaction, and well-being. (6)

RELATED:高烤肉摄入量可能会增加高血压的风险

如果你选择瘦肉，像鱼和家禽一样怎么办？

如果你的目标是专注于精益家禽或鱼类（如鸡胸肉和鳕鱼，你必须多吃更多的东西来达到相同的卡路里水平。这也可能阻止您进入酮症，这是许多人在非常低或零碳水饮食中的目标。如果你想在刺激中，你需要选择肥胖的肉而不是填充皮肤鸡胸肉，而且再次有限的研究，这是有关这一总体健康的研究。

RELATED:你真的需要少吃红肉吗?

If you believe you have food intolerances, the carnivore diet can serve as a short-termelimination diet揭开可能不同意您的系统的食物。施密特说，你可以慢慢地慢慢地（一次潜在的不容忍）慢慢地（一次潜在的不耐受）来重新孵化新食物。

但是，如果您正在寻找任何类型的消除饮食，请先咨询注册营养师，了解您的健康问题和医学背景。Weinandy说，肉食病毒饮食并不是消除饮食的唯一途径。“有一个过程和协议来识别人们不忍耐的食物。每个人都不同。我们需要查看每个人，并尝试制定一个最适合他们的计划，“她说。通常，这可以通过不太限制的手段来实现。

就此而不是谁，如果你易于吃紊乱，不要进入任何饮食。如果你患有慢性病，如糖尿病或心脏病，请在尝试像这样的极端饮食之前与你的医生交谈。如果您有任何肾脏疾病，请勿遵循食肉动物饮食。

RELATED:Are Beyond Burgers and Impossible Burgers Healthier Than Meat?

许多专家都担心吃得这么多的风险饱和脂肪来自像脂肪牛排和培根这样的肉类，这也是keto饮食的主要问题之一。虽然饮食饱和脂肪的风险可能会辩论，但美国心脏协会重申了他们在2017年7月发表的职位文件中的立场Circulation。（7）观察超过100项研究的分析指出，人们应该用不饱和脂肪替代饱和脂肪的来源，以降低心脏病风险。

The World Health Organization (WHO) also defines a healthy diet as one that includes fruits, vegetables, legumes, nuts, and whole grains — all foods that are sources of carbohydrates — and focusing on unsaturated fats, like fish andavocado, while limiting saturated fat from fatty meat and butter.（8）

在代谢高量蛋白质时，还存在对肾脏的潜在压力。Weinandy说，您还遗漏了纤维和抗氧化剂，如纤维和抗氧化剂，如维生素C和E.

RELATED:关于灵活性饮食所需的一切

声称的某些部落生存啊nly on Meat?

Some people who follow this diet, including its creators, point to tribes in history that survived only on certain foods. People talk about how the Inuits ate mainly blubber and liver, but, as an article published in August 2018 inPopular Science指出，他们还吃了各种肉类，如鲸鱼皮，含有维生素C和很多不饱和脂肪。（9）这不是Carnivore Dieters如何为他们的食物选择建模。

While this diet may sound crazy to some people, “as a dietitian, I try to be as open-minded as possible. If there’s an intervention that’s working for people, I don’t discount that,” says Rodgers. That said, extreme diets like the carnivore diet gain a fierce following, and some people may even allow it to become their identity. As with any diet, “it’s okay to experiment with getting your nutrition, but make sure it doesn’t harm you. Be realistic about your health and if your health is suffering, it’s time to look at another solution,” she says.

Just because it’s a fad doesn’t mean you have to try it — or that it’s the panacea of health as some claim. “In the short-term, a carnivore diet probably won’t hurt anyone. But it’s aFAD饮食，“Weinandy说。