If you are a carnivore who struggles with cravings for non-animal foods, here are 20 tips that may help you to stop them:
- Eat more fat. Fat is the most satiating macronutrient and can help you feel full and satisfied for longer. Choose fatty cuts of meat, such as ribeye, brisket, or lamb chops, and add butter, ghee, tallow, or lard to your meals.
- Eat more protein. Protein is essential for building and repairing your muscles, organs, and tissues, and can also help suppress your appetite and regulate your blood sugar levels. Aim for at least 1.5 grams of protein per kilogram of body weight per day, and choose high-quality animal sources, such as beef, chicken, eggs, fish, or dairy.
- Eat more salt. Salt is vital for maintaining your electrolyte balance, especially if you are on a low-carb diet, as carbs help retain water and sodium in your body. Salt can also enhance the flavor and palatability of your food, making it more enjoyable and satisfying. Add salt to your food to taste, and consider supplementing with an electrolyte drink or tablet if needed.
- Drink more water. Water is essential for hydration, digestion, and detoxification, and can also help fill up your stomach and curb your hunger. Drink at least 2 liters of water per day, and more if you are active, sweating, or in a hot climate. You can also add some lemon juice, apple cider vinegar, or salt to your water for extra benefits and taste.
- Avoid artificial sweeteners. Artificial sweeteners, such as aspartame, sucralose, or stevia, may seem like a harmless way to satisfy your sweet tooth, but they can actually have the opposite effect. They can trick your brain into thinking that you are eating sugar, and trigger an insulin response, which can lower your blood sugar and increase your cravings. They can also alter your gut microbiome, which can affect your mood, appetite, and metabolism. Stick to plain water, tea, coffee, or sparkling water instead.
- Avoid alcohol. Alcohol is not only empty calories, but it can also impair your judgment, lower your inhibitions, and increase your appetite. Alcohol can also interfere with your sleep quality, which can affect your hormones, mood, and energy levels the next day. If you do drink alcohol, limit yourself to one or two drinks, and choose low-carb options, such as dry wine, hard liquor, or light beer.
- Plan your meals. Planning your meals ahead of time can help you avoid temptation and stay on track with your carnivore diet. You can cook in bulk, freeze leftovers, or use a meal delivery service to save time and hassle. You can also prepare some snacks, such as boiled eggs, cheese sticks, jerky, or pork rinds, to have on hand when you need a quick bite.
- Track your intake. Tracking your intake can help you monitor your progress, identify any patterns or triggers, and adjust your diet accordingly. You can use a food diary, an> app, or a website to record what and how much you eat, as well as your mood, energy, and cravings. You can also track your weight, measurements, body fat percentage, or other markers of health and fitness, to see how your carnivore diet is affecting your body and well-being.
- Manage your stress. Stress is one of the main causes of cravings, as it can trigger the release of cortisol, the stress hormone, which can increase your appetite, especially for sugary and fatty foods. Stress can also affect your sleep, mood, and motivation, which can make it harder to stick to your carnivore diet. To manage your stress, try to identify and avoid or cope with the sources of stress in your life, and practice some relaxation techniques, such as meditation, breathing exercises, yoga, or massage.
- Get enough sleep. Sleep is crucial for your physical and mental health, as it helps your body recover, repair, and regenerate. Sleep can also regulate your hormones, such as leptin and ghrelin, which control your hunger and satiety signals. Lack of sleep can lower your leptin and raise your ghrelin levels, which can increase your appetite and cravings. To get enough sleep, aim for 7 to 9 hours of quality sleep per night, and follow a regular sleep schedule, avoid caffeine and blue light before bed, and make your bedroom dark, cool, and comfortable.
- Exercise regularly. Exercise can help you burn calories, build muscle, and improve your cardiovascular and metabolic health. Exercise can also boost your mood, energy, and confidence, and reduce your stress and anxiety. Exercise can also suppress your appetite and cravings, by releasing endorphins, the feel-good chemicals, and by distracting you from food thoughts. To exercise regularly, find an activity that you enjoy, set realistic and specific goals, and schedule it into your routine.
- Find a support group. Finding a support group can help you stay motivated, accountable, and inspired on your carnivore journey. You can join an online community, such as a forum, a Facebook group, or a subreddit, where you can share your experiences, ask questions, and get advice and feedback from other carnivores. You can also find a local group, a friend, a family member, or a coach, who can support you in person, or through phone, text, or email.
- Reward yourself. Rewarding yourself can help you reinforce your positive behaviors and celebrate your achievements. You can reward yourself with something that is not food-related, such as a new outfit, a book, a movie, a hobby, or a trip. You can also reward yourself with something that is food-related, but still carnivore-friendly, such as a steak, a lobster, or a cheese platter. Just make sure that your rewards are proportional to your efforts, and that they don't sabotage your goals.
- Learn from your mistakes. Learning from your mistakes can help you overcome your challenges and prevent them from happening again. If you slip up and give in to your cravings, don't beat yourself up or give up on your carnivore diet. Instead, try to understand> why and how it happened, what you can do differently next time, and what you can learn from it. Then, forgive yourself, move on, and get back on track as soon as possible.
- Educate yourself. Educating yourself can help you understand the benefits and rationale of the carnivore diet, and the drawbacks and dangers of the foods that you crave. You can read books, articles, blogs, or podcasts, watch videos, documentaries, or webinars, or listen to experts, testimonials, or interviews, that explain the science, history, and philosophy of the carnivore diet, and the effects of sugar, carbs, grains, legumes, vegetables, fruits, or processed foods on your health and well-being.
- Visualize your success. Visualizing your success can help you create a clear and positive image of your desired outcome, and boost your confidence and motivation. You can use your imagination, or a picture, a collage, or a vision board, to represent how you want to look, feel, and perform, after following the carnivore diet for a certain period of time. You can also use affirmations, or positive and empowering statements, to reinforce your beliefs and intentions, such as "I am a carnivore, and I love eating meat", or "I am strong, healthy, and happy".
- Challenge yourself. Challenging yourself can help you test your limits, expand your comfort zone, and achieve new heights. You can challenge yourself by setting a higher or harder goal, such as eating only beef, eggs, and water for a month, or by adding a new or different element to your carnivore diet, such as intermittent fasting, organ meats, or bone broth. You can also challenge yourself by joining a challenge, such as a 30-day carnivore challenge, or a carnivore competition, where you can compete with yourself or others, and win prizes or recognition.
- Have fun. Having fun can help you enjoy your carnivore diet and make it more sustainable and enjoyable. You can have fun by experimenting with different types of meats, cuts, cuisines, seasonings, sauces, or cooking methods, and discovering new flavors, textures, and combinations. You can also have fun by sharing your carnivore meals, recipes, tips, or stories, with your friends, family, or online followers, and inspiring or entertaining them with your carnivore lifestyle.
- Be flexible. Being flexible can help you adapt to different situations and circumstances, and avoid unnecessary stress and frustration. You can be flexible by allowing yourself some exceptions or variations, depending on your goals, preferences, and needs, such as eating dairy, eggs, fish, or seafood, if you are allergic, intolerant, or bored of red meat, or eating some plants, such as herbs, spices, or condiments, if you miss some flavor or variety. You can also be flexible by adjusting your carnivore diet according to your schedule, budget, availability, or social events, such as eating less or more often, buying cheaper or discounted meats, or bringing your own food or ordering a steak, when you travel, work, or dine out.
- Be patient. Being patient can help you cope with the initial challenges and difficulties of the carnivore diet, and wait for the long-term benefits and results. You can be patient by remembering that the cravings are temporary and will subside over time, as your body adapts to the carnivore diet and becomes more efficient at burning fat and ketones for fuel. You can also be patient by trusting that the carnivore diet will improve your health, performance, and well-being, in ways that you may not see or feel right away, but that will show up eventually, if you stick to it.
コメント