How to Lose Weight on the Carnivore Diet
The Keto Carnivore Diet is a combination of the ketogenic and carnivore diets, focusing exclusively on animal-based foods while keeping carbohydrate intake extremely low. This diet promotes fat loss, enhances metabolic health, and supports overall well-being. By following a 16-hour fasting window each day, you can further enhance fat burning and metabolic efficiency. This plan is designed to provide 1500 calories per day (or 2000 calories on exercise days), ensuring adequate protein and fat intake to support muscle preservation and satiety.
Program Overview
Weight Loss: The carnivore diet promotes rapid weight loss by eliminating carbohydrates and sugars, which helps to stabilize blood sugar levels and reduce insulin spikes.
Reduced Inflammation: Many individuals report a significant reduction in inflammation, which can lead to relief from chronic pain and conditions such as arthritis.
Improved Digestion: By eliminating plant-based foods, some people experience relief from digestive issues such as bloating, gas, and irritable bowel syndrome (IBS).
Mental Clarity and Focus: Anecdotal evidence suggests that a carnivore diet can enhance mental clarity and cognitive function, potentially due to the reduction in blood sugar fluctuations.
Simplicity: The diet's simplicity—focusing solely on animal products—can make meal planning and preparation easier for some people.
Increased Satiety: High protein and fat intake can lead to increased feelings of fullness and reduced overall calorie intake.
- Success Stories: Numerous individuals have shared their dramatic weight loss and health improvement stories on platforms like Instagram, YouTube, and TikTok, garnering significant attention and interest.
- Influencers and Advocates: High-profile influencers and health advocates promoting the diet have contributed to its popularity, emphasizing its benefits through personal testimonials and scientific discussions.
- Controversy and Debate: The carnivore diet is often the subject of debate within the health and wellness community, drawing attention from those curious about its potential benefits and drawbacks.
- Simplified Eating: The straightforward nature of the diet appeals to those looking for a simple, no-fuss approach to eating and weight loss.
- Health Trends: With increasing interest in low-carb and keto diets, the carnivore diet represents an extreme extension of these popular trends, attracting those seeking new and effective dietary strategies.
Protein: 1050 kcal / 262g
Fat: 450 kcal / 50g
Carbohydrates: <20 kcal / trace amounts
16/8 Intermittent Fasting
- Eating Window: 8 hours (e.g., 12 PM to 8 PM)
- Fasting Window: 16 hours (e.g., 8 PM to 12 PM the next day)
Breakfast: 500 kcal (Protein: 31g | Fat: 40g | Carbs: 0g)
- Meal: Scrambled eggs (3 large eggs, ~150g) cooked in butter with 3 strips of bacon (~45g)
Lunch: 500 kcal (Protein: 31g | Fat: 40g | Carbs: 0g)
- Meal: Grilled ribeye steak (200g) with a small side of bone marrow or beef liver (~50g)
Dinner: 500 kcal (Protein: 31g | Fat: 40g | Carbs: 0g)
- Meal: Roasted chicken thighs (2 pieces, ~200g) with crispy skin and a side of pork belly (~50g)
Breakfast: 500 kcal (Protein: 32g | Fat: 40g | Carbs: 0g)
- Meal: Scrambled eggs (3 large eggs, ~150g) cooked in butter with 3 strips of bacon (~45g)
Mid-Morning Meal: 500 kcal (Protein: 33g | Fat: 38g | Carbs: 0g)
- Meal: Grilled ribeye steak (200g) with a small portion of beef liver (~50g)
Lunch: 500 kcal (Protein: 34g | Fat: 39g | Carbs: 0g)
- Meal: Roasted chicken thighs (2 pieces, ~200g) with crispy skin and a side of pork belly (~50g)
Dinner: 500 kcal (Protein: 34g | Fat: 38g | Carbs: 0g)
- Meal: Salmon fillet (200g) with a small serving of bone marrow (~50g)
- Hydration: Drink at least 3 litres of water daily to support metabolic functions, aid digestion, and reduce bloating.
- Sleep: Aim for 7-9 hours of quality sleep per night to support recovery and maintain hormonal balance. Poor sleep can exacerbate weight gain and hormonal imbalances.
- Stress Management: Incorporate relaxation techniques such as meditation or yoga to manage cortisol levels.
- NEAT Movements: Increase Non-Exercise Activity Thermogenesis (NEAT) by incorporating more physical activity into your daily routine (e.g., walking, taking the stairs).
- Morning Sunshine: Get at least 10 minutes of morning sunlight daily to boost Vitamin D levels, which can help improve insulin sensitivity and regulate sleep patterns.
- Avoid Alcohol: Minimise alcohol consumption as it can disrupt hormonal balance and contribute to weight gain.
- Cut Sugars and Processed Foods: Eliminate added sugars and processed foods from your diet to reduce calorie intake, manage blood sugar levels, and improve nutrient density.
- Gut-Healthy Foods: Although the carnivore diet is restrictive, if you can tolerate some non-animal foods, incorporate gut-friendly options like bone broth.
Week 1: Getting Started
- Transition Phase: Begin reducing carbs and increasing fats to enter ketosis.
- Initial Changes: Experience rapid water weight loss as glycogen stores deplete.
- Challenges: Potential symptoms like fatigue and headaches (keto flu) as your body adjusts.
- Management: Focus on hydration, electrolyte balance, and gradual adaptation to the new diet.
Week 2: Establishing Ketosis
- Steady Progress: Ketosis becomes established as your body switches to burning fats for energy.
- Fat Loss: Notice significant fat loss as ketosis boosts fat metabolism.
- Stabilisation: Energy levels stabilise, and cravings for carbs diminish.
- Continued Adjustment: Monitor ketone levels and adjust your diet to maintain ketosis.
Week 3: Deepening Adaptation
- Metabolic Efficiency: Enjoy improved mental clarity and sustained energy levels.
- Body Changes: See improvements in body composition, potentially with reduced waist size and muscle gain.
- Long-term Benefits: Experience improved insulin sensitivity and reduced inflammation.
- Consistency: Maintain your ketogenic lifestyle to sustain these positive changes.
Week 4: Stability and Long-term Success
- Full Adaptation: Fully adapt to the ketogenic diet with stable ketone production and metabolism.
- Sustained Results: Continue to see steady weight loss and improved metabolic health.
- Maintenance: Emphasise consistency in diet and lifestyle habits to maintain your results.
- Optimising Metabolism: Engage in regular physical activity, monitor nutrient intake, and prioritise rest and hydration for long-term success.
What a Day Looks Like
(Fasting Period)
- 6:00 AM: Wake up and hydrate with water
- 6:30 AM: Morning exercise (optional: light cardio, stretching, or strength training)
- 12:00 PM - Meal 1: 500 kcal (Protein: 32g | Fat: 40g | Carbs: 0g)
- 3:00 PM - Meal 2: 500 kcal (Protein: 33g | Fat: 38g | Carbs: 0g)
5:00 PM - Meal 3: 500 kcal (Protein: 34g | Fat: 39g | Carbs: 0g) (For 2000 Cal Days)
7:30 PM - Meal 4: 500 kcal (Protein: 34g | Fat: 38g | Carbs: 0g)
8:00 PM: Start fasting window
8:30 PM: Light evening activity (optional: another short walk or stretching)
9:00 PM: Hydrate with water or herbal tea (no sweeteners)
10:00 PM: Bedtime
Your Weight Loss Meal Plan
Target Per Meal (500 calories)
- Fat: Aim for around 40 grams per meal (70%)
- Protein: Aim for around 40 grams per meal (30%)
- Carbohydrates: Aim for around 0 grams per meal (0%)
Adjust the weight of protein, veggies and fats help meet your targets. Alternatively read the secton about portion control further down.
Beef Ribeye Steak
- Raw Weight: ~200g
- Protein Content: ~42g
Chicken Breast
- Raw Weight: ~150g
- Protein Content: ~42g
Pork Chops
- Raw Weight: ~180g
- Protein Content: ~41g
Salmon Fillet
- Raw Weight: ~180g
- Protein Content: ~42g
Turkey Breast
- Raw Weight: ~150g
- Protein Content: ~42g
Ground Beef (80% lean)
- Raw Weight: ~180g
- Protein Content: ~42g
Lamb Loin Chops
- Raw Weight: ~200g
- Protein Content: ~42g
Eggs
- Raw Weight: ~300g (6 large eggs)
- Protein Content: ~42g
Prawns
- Raw Weight: ~200g
- Protein Content: ~40g
Beef Liver
- Raw Weight: ~150g
- Protein Content: ~42g
Butter
- Weight: ~45g (3 tablespoons)
- Fat Content: ~40g
Beef Tallow
- Weight: ~45g (3 tablespoons)
- Fat Content: ~40g
Pork Belly
- Weight: ~100g
- Fat Content: ~40g
Heavy Cream
- Weight: ~100g (7 tablespoons)
- Fat Content: ~40g
Duck Fat
- Weight: ~45g (3 tablespoons)
- Fat Content: ~40g
Lard
- Weight: ~45g (3 tablespoons)
- Fat Content: ~40g
Ghee (Clarified Butter)
- Weight: ~45g (3 tablespoons)
- Fat Content: ~40g
Cream Cheese
- Weight: ~100g
- Fat Content: ~40g
Beef Fat Trimmings
- Weight: ~100g
- Fat Content: ~40g
Water: The most essential and primary beverage. Can be consumed plain, with added electrolytes, or infused with meat or bone broth for additional nutrients.
Bone Broth: Made from simmering animal bones, often beef or chicken, with water. Provides nutrients like collagen and minerals.
Black Coffee: Coffee without any added sugar, cream, or plant-based milk. Some carnivore dieters consume it for its antioxidant properties and caffeine content.
Tea (Herbal or Black): Herbal teas (such as peppermint or chamomile) and black tea without any added sugar, sweeteners, or plant-based milk.
Sparkling Water: Carbonated water without added flavors, sugars, or sweeteners. Often enjoyed for its refreshing taste and bubbles.
Electrolyte Water: Water with added electrolytes to help maintain mineral balance, especially important for those on the carnivore diet.
Fatty Bone Broth (with added animal fats): Bone broth with added tallow, lard, or other animal fats for a richer, more calorie-dense drink.
Fruits
On the carnivore diet, avoid all types of fruits, including fresh, dried, and canned varieties.
Vegetables
Avoid all types of vegetables, including leafy greens, root vegetables, and nightshades.
Grains
Grains such as wheat, rice, oats, barley, quinoa, and any products made from grains (bread, pasta, cereals) are to be avoided.
Legumes
Avoid legumes such as beans, lentils, peas, chickpeas, soybeans, and any products made from legumes (tofu, soy milk).
Nuts and Seeds
Nuts and seeds, including almonds, walnuts, peanuts, chia seeds, flaxseeds, and any products made from nuts and seeds (nut butters, seed oils), are also avoided.
Dairy Products
Dairy products, except for some exceptions like cheese and butter (subject to individual tolerance), should be avoided, including milk, yogurt, and ice cream.
Plant-based Oils
Avoid plant-based oils such as olive oil, coconut oil, avocado oil, canola oil, and sunflower oil.
Sugars and Sweeteners
Sugars and sweeteners, including cane sugar, honey, maple syrup, agave nectar, and artificial sweeteners (aspartame, sucralose, stevia), are to be avoided.
Processed Foods
Avoid processed foods that are heavily processed or contain additives, preservatives, or artificial ingredients.
Alcohol
Alcoholic beverages, including beer, wine, and spirits, are also to be avoided.
Packaged Snacks
Packaged snacks such as chips, crackers, cookies, granola bars, and other similar packaged snacks should be avoided.
Condiments and Sauces
Condiments and sauces, including ketchup, mustard, soy sauce, barbecue sauce, salad dressings, and any condiment containing non-carnivore ingredients, are to be avoided.
Beverages
Avoid beverages like sodas, fruit juices, energy drinks, flavored waters, and any drink containing sugars or artificial ingredients.
Plant-based Milk Alternatives
Plant-based milk alternatives such as almond milk, soy milk, oat milk, coconut milk, and other plant-based milk substitutes should be avoided.
Legume-based Products
Lastly, avoid legume-based products like tempeh, tofu, and other soy products.
Bone Broth: Rich in collagen, gelatin, and amino acids that support gut lining integrity and reduce inflammation.
Usage: Drink a cup of bone broth daily or use it as a base for soups and stews.
Organ Meats: Nutrient-dense, providing essential vitamins and minerals like vitamin A, zinc, and iron, which support overall gut health.
Usage: Include liver, heart, and kidneys in your diet a few times a week.
Fatty Fish: High in omega-3 fatty acids, which have anti-inflammatory properties beneficial for gut health.
Usage: Consume fish like salmon, mackerel, or sardines 2-3 times a week.
Fermented Dairy (if tolerated): Contains probiotics that can support a healthy gut microbiome.
Usage: Include fermented dairy products like yogurt, kefir, or aged cheeses, if you tolerate dairy well.
Egg Yolks: Rich in lecithin and choline, which support bile production and digestive health.
Usage: Incorporate whole eggs into your diet, focusing on the yolks.
Collagen Supplements: Supports gut lining repair and overall digestive health.
Usage: Add collagen powder to your drinks or meals.
Hydration: Ensures proper digestion and nutrient absorption.
Usage: Drink plenty of water throughout the day to stay hydrated.
Salt and Electrolytes: Maintains proper electrolyte balance, which is crucial for digestive health.
Usage: Ensure adequate intake of salt and consider electrolyte supplements if necessary.
Organ Meat Supplements: Provides nutrients that are beneficial for gut health if consuming organ meats directly is challenging.
Usage: Take organ meat supplements, such as desiccated liver capsules, as a convenient alternative.
Multivitamin:
- Take a high-quality multivitamin daily to ensure you are getting essential vitamins and minerals that may be lacking due to the restrictive nature of the diet. Look for a multivitamin that includes vitamins A, C, D, E, and K, as well as B-complex vitamins, calcium, magnesium, zinc, selenium, and iron.
Electrolytes:
- Sodium: 3-5 grams per day (can be obtained through salt added to meals or a sodium supplement).
- Potassium: 2-3 grams per day (potassium gluconate or potassium chloride supplements are recommended).
- Magnesium: 300-400 mg per day (magnesium citrate, magnesium glycinate, or magnesium oxide supplements).
Fish Oil:
- Omega-3 fatty acids are essential for overall health and can support fat loss. Aim for a fish oil supplement providing at least 1000 mg of combined EPA and DHA daily.
Vitamin D:
- Many people are deficient in vitamin D, especially when following a restrictive diet. Aim for 2000-4000 IU of vitamin D3 daily.
Calcium:
- 1000-1200 mg per day to support bone health, especially important if dairy intake is limited.
Additional Weight Loss Resources
The body burns calories through four primary processes:
- Basal Metabolic Rate (BMR): This is the energy your body needs to maintain basic physiological functions like breathing, circulation, and cell production, accounting for 60% of daily calorie expenditure.
- Thermic Effect of Food (TEF): This is the energy required to digest, absorb, and metabolise the food you eat, contributing 10% of daily calorie burn.
- Exercise Activity Thermogenesis (EAT): This includes all structured physical activities like running, swimming, or gym workouts, making up 10% of daily calorie burn.
- Non-Exercise Activity Thermogenesis (NEAT): This encompasses all the non-exercise-related activities such as walking, cleaning, gardening, and even fidgeting. NEAT can contribute up to 30% of daily calorie expenditure, depending on lifestyle and activity levels.
The Key Role of NEAT in Weight Loss
NEAT is crucial for weight loss because it can significantly impact total daily energy expenditure. By increasing your NEAT through simple daily habits like taking the stairs, walking instead of driving, and standing more often, you can burn additional calories without the need for intense workouts. This makes NEAT a sustainable and practical approach to increasing overall physical activity and supporting weight loss. With an active lifestyle, NEAT can contribute up to 30% of your daily calorie burn.
The Role of a Keto Diet in Boosting NEAT
A ketogenic (keto) diet, which is high in fats and low in carbohydrates, can complement efforts to boost NEAT. The keto diet can increase energy levels by providing a steady energy supply from fats, making you feel more energised throughout the day and encouraging more spontaneous physical activities, thus enhancing NEAT. By shifting the body into a state of ketosis, where it burns fat for fuel, the keto diet can help reduce body fat, making movement and daily activities easier and more enjoyable. Additionally, with fewer blood sugar spikes and crashes, you’re likely to experience more consistent energy levels, which can help maintain higher levels of NEAT.
To specifically target NEAT, incorporating a recommended 15-30 minutes of walking daily can make a significant difference. This simple habit can effectively boost your NEAT, helping to increase your overall calorie expenditure.
Conclusion
Incorporating more NEAT into your daily routine is essential for weight loss, as it can significantly contribute to your overall calorie expenditure. Combining this with a keto diet can maximise your energy levels and support your weight loss goals effectively. Simple daily habits, such as a recommended 15-30 minutes of walking, boosted by the sustained energy from a keto diet, can make a big difference in your journey towards a healthier lifestyle.
To maximise NEAT (Non-Exercise Activity Thermogenesis), it's beneficial to balance various activities throughout the day. Here’s a detailed breakdown including approximate hours for each activity:
- Walking: Aim for at least 10,000 steps per day, which equates to roughly 1.5 to 2 hours of walking, depending on your pace. This can be accumulated throughout the day and includes activities like brisk walking, taking the stairs, or walking during breaks.
- Standing: Aim to stand for at least 2 to 4 hours per day. You can achieve this by using a standing desk, taking standing breaks during work, and incorporating activities that require standing, such as cooking or household chores.
- Sitting: Limit sitting to no more than 6 to 8 hours per day. This includes time spent at work, commuting, and leisure activities. It’s crucial to break up prolonged sitting with short standing or walking breaks every 30 minutes to promote circulation and reduce sedentary behaviour.
- Fidgeting: Engage in non-exercise movements throughout the day, such as tapping your feet, shifting in your seat, or stretching. While difficult to quantify in hours, these small movements can significantly contribute to NEAT and calorie expenditure over time.
Sample Daily Schedule to Maximise NEAT:
- Walking: 1.5 to 2 hours (10,000 steps)
- Standing: 2 to 4 hours (using a standing desk, standing during meetings, etc.)
- Sitting: 6 to 8 hours (limiting prolonged sitting, taking breaks)
- Lying Down: 7 to 9 hours (ensuring adequate sleep)
- Fidgeting: Throughout the day (incorporating small movements regularly)
To mitigate the impact of poor sleep on weight gain, prioritising good sleep hygiene is crucial.
- Consistent Sleep Schedule: Maintain a regular sleep-wake cycle.
- Bedtime Routine: Establish relaxing pre-sleep rituals like reading or taking a warm bath.
- Optimised Sleep Environment: Keep your bedroom cool (18-22°C), dark with blackout curtains or an eye mask, quiet with earplugs or white noise machines, and comfortable with a supportive mattress and pillows.
- Limit Screen Time: Avoid screens before bed; use blue light blocking glasses if necessary.
- Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. Aim to cut off caffeine consumption at least 4 to 6 hours before bedtime to minimise its stimulant effects.
- Regular Exercise: Engage in physical activity earlier in the day to promote better sleep.
- Stress Management: Practice relaxation techniques such as deep breathing or meditation.
- Morning Sunshine: Get exposure to natural light in the morning to regulate your sleep-wake cycle.
- Use Bed for Sleep Only: Avoid using it for work or entertainment.
- Limit Daytime Naps: Keep them short and early in the day.
Stress plays a significant role in weight gain by increasing cortisol levels, which can lead to cravings for high-calorie foods and disrupted metabolism. To manage cortisol levels and promote hormone balance effectively, consider these stress management best practices:
- Regular Exercise: Engage in regular physical activities such as walking, yoga, or strength training to reduce cortisol levels and boost endorphins.
- Healthy Diet: Maintain a balanced diet rich in whole foods, lean proteins, fruits, and vegetables to support overall health and stabilize blood sugar levels.
- Adequate Sleep: Prioritise quality sleep by establishing a regular sleep schedule and creating a relaxing bedtime routine to optimise hormone production and regulation.
- Stress Reduction Techniques: Practice mindfulness meditation, deep breathing exercises, or progressive muscle relaxation to lower stress levels and improve resilience.
- Social Support: Seek emotional support from friends, family, or support groups to alleviate stress and foster positive social connections.
- Time Management: Organise tasks and prioritise responsibilities to reduce feelings of overwhelm and manage stress more effectively.
- Limit Stimulants: Minimise caffeine and alcohol intake, as they can increase cortisol levels and disrupt hormone balance.
- Hobbies and Relaxation: Engage in hobbies and activities that bring joy and relaxation, such as reading, gardening, or listening to music, to unwind and reduce stress.
The "keto flu" refers to a set of symptoms that some people experience when they begin the ketogenic diet. These symptoms usually appear in the first few days to a week as your body adjusts to using fat rather than carbohydrates as its main energy source. Common symptoms include:
- Fatigue
- Headaches
- Difficulty concentrating
- Irritability
- Nausea
- Trouble sleeping
- Muscle cramps or soreness
- Sugar cravings
These symptoms occur due to several factors:
- Electrolyte Imbalance: When insulin levels drop on a keto diet, the kidneys release more sodium, potassium, and magnesium, causing an electrolyte imbalance.
- Dehydration: Rapid water loss in the initial stages of ketosis can lead to dehydration and further imbalance of electrolytes.
- Carbohydrate Withdrawal: Cutting carbs can trigger withdrawal-like symptoms such as cravings and mood swings.
Managing Keto Flu:
- Stay Hydrated: Drink plenty of water throughout the day to prevent dehydration. Consider electrolyte drinks or supplements to maintain electrolyte balance.
- Increase Salt Intake: Add salt to your meals or consume broth to replenish lost sodium.
- Eat Foods Rich in Potassium: Include foods like avocados, leafy greens (spinach, kale), and nuts (such as almonds) to boost potassium levels.
- Consider Magnesium Supplements: Taking a magnesium supplement can support muscle function and relaxation.
- Ease Into the Diet: Gradually reduce carbohydrates over a few days rather than all at once to help ease symptoms.
- Prioritise Rest: Allow your body time to adjust by ensuring you get enough sleep and relaxation.
People gain weight due to metabolism-related factors such as hormonal imbalances, insulin resistance, and inefficient energy utilisation. Here’s how these factors contribute to weight gain:
- Hormonal Imbalances: Hormones like insulin, leptin, and cortisol play crucial roles in regulating metabolism and appetite. Imbalances, such as insulin resistance (where cells become less responsive to insulin), leads to increased fat storage and difficulty in using stored fat for energy. The keto diet helps by reducing carbohydrate intake, thereby lowering insulin levels and potentially improving insulin sensitivity. This can promote more effective fat burning and weight loss.
- Insulin Resistance: High-carbohydrate diets, especially those rich in refined sugars and starches, can contribute to insulin resistance. Insulin resistance promotes fat storage, particularly around the abdomen, and makes it harder for the body to access stored fat for energy. By limiting carbohydrate intake and promoting ketosis, the keto diet helps lower insulin levels and may improve insulin sensitivity, which can support weight loss.
- Energy Utilisation: Inefficient energy utilisation can lead to weight gain. When the body has excess calories that it doesn’t use for energy, these calories are stored as fat. The keto diet encourages the body to use fat as its primary fuel source instead of carbohydrates. This leads to more efficient energy utilisation and potentially a reduction in stored body fat over time.
- Metabolic Rate: A slower metabolic rate, often associated with aging or muscle loss, contributes to weight gain because fewer calories are burned at rest. The keto diet, particularly when combined with higher protein intake, helps preserve lean muscle mass. Muscle tissue burns more calories than fat tissue, so maintaining muscle can help support a higher metabolic rate and aid in weight management.
- Appetite Regulation: Hormonal and metabolic changes can affect appetite regulation, leading to increased cravings and overeating. The keto diet has been shown to promote satiety due to its higher fat and protein content, which can help reduce overall calorie intake without constant feelings of hunger.
In summary, people gain weight due to factors related to metabolism, such as hormonal imbalances, insulin resistance, inefficient energy utilization, and a slower metabolic rate. The keto diet addresses these issues by promoting fat burning, stabilising blood sugar levels, preserving muscle mass, and supporting appetite control. These metabolic benefits of the keto diet can contribute to weight loss and improved overall metabolic health in individuals who follow the diet appropriately and under proper guidance.
If you consistently struggle to lose weight despite following a healthy diet and exercise regimen, genetics may play a role. This can be particularly evident if family members have similar challenges.
Genetics significantly influence how our bodies manage weight. They impact our metabolism—how efficiently we burn calories at rest—and how we respond to diet and exercise. People often classify body types into three categories:
- Ectomorphs: These folks tend to be lean with a faster metabolism. They often struggle to gain muscle or fat despite eating plenty.
- Mesomorphs: This body type is muscular and athletic, with a moderate metabolism that responds well to exercise.
- Endomorphs: They have a curvier or rounder body type with a slower metabolism. Endomorphs can find it easier to gain weight, especially if they're not active.
Genetically, certain factors can make weight loss harder:
- FTO Gene: It affects appetite regulation and energy balance, potentially leading to weight gain.
- MC4R Gene: Mutations can alter hunger signals and metabolism, making it challenging to manage weight.
- PPARG Gene: Variations may contribute to insulin resistance and fat storage.
- APOA2 Gene: It influences how the body processes fats, impacting cholesterol levels and weight.
- LEPR Gene: Mutations affect leptin sensitivity, which regulates appetite and energy use.
Understanding these genetic predispositions helps tailor weight management strategies. While genetics play a role, lifestyle factors such as diet, exercise, sleep, and stress management also play crucial roles in overall health and weight management.
Common medications that can cause weight gain include:
- Antidepressants: Certain antidepressants, like tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitors (SSRIs), are known for their side effect of weight gain. They can affect appetite, metabolism, and energy levels, making it challenging to manage weight, especially on a ketogenic diet.
- Antipsychotics: Many antipsychotic medications, such as olanzapine, quetiapine, and risperidone, can lead to significant weight gain. They can alter metabolism, increase appetite, and affect insulin sensitivity, which may hinder weight loss efforts, particularly on a keto diet.
- Corticosteroids: Corticosteroids like prednisone are often prescribed for conditions like asthma, arthritis, and autoimmune disorders. They can cause fluid retention, increased appetite, and redistribution of fat, resulting in weight gain and difficulty in losing weight.
- Antihistamines: Some antihistamines, especially older types like cyproheptadine and hydroxyzine, can cause weight gain due to their sedative effects and impact on appetite control.
- Antidiabetic Medications: Medications used to treat diabetes, such as insulin and sulfonylureas (e.g., glyburide, glipizide), can lead to weight gain by affecting insulin levels and promoting glucose uptake in fat cells.
- Birth Control Pills: Certain hormonal contraceptives, particularly those containing estrogen, can cause fluid retention and increase appetite, potentially resulting in weight gain.
It's important for individuals taking these medications to consult with their healthcare provider to discuss potential side effects and strategies to manage weight effectively. Adjustments to diet, exercise, or medication regimen may be necessary to support weight loss goals while managing medication-related effects.
Effects of Ketogenic Diet on Metabolic Health: "A Review on Ketogenic Diet and its Effects on Metabolism" by Journal of the Endocrine Society. Available at: Endocrine Society
Benefits of Intermittent Fasting: "Intermittent Fasting: A Comprehensive Review Mechanism, Application, and Health Potential" by the Journal of Clinical Investigation. Available at: JCI
Carnivore Diet and Health: "Nutritional Considerations for the Carnivore Diet" by Nutrients. Available at: Nutrients
Electrolyte Supplementation in Low-Carb Diets: "Electrolyte and Mineral Management in Low-Carbohydrate Diets" by the American Journal of Clinical Nutrition. Available at: AJCN
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