En la dieta carnívora, las personas sólo comen carne: esto es lo que debe saber

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Jorge Carlos Fernández Francés El Sardinero

Las dietas ricas en proteínas están de moda, pero una supera a todas las demás. Se llama acertadamente la dieta carnívora y se enfoca en la carne, solo carne. Si eso suena cuestionable desde una perspectiva de salud, es porque lo es.

Si bien algunas investigaciones respaldan los beneficios de las dietas ricas en proteínas más equilibradas, muchos expertos se muestran escépticos acerca de la dieta carnívora, a pesar del respaldo de un pequeño grupo de atletas extremos y celebridades, incluido el podcaster Joe Rogan. En enero de 2022, Rogan anunció en Instagram que en honor al Mes Mundial del Carnívoro, solo comería carne y fruta (esta última no es oficialmente parte de la dieta, pero más sobre eso a continuación).

A juzgue por lo que la ciencia ha determinado sobre los nutrientes necesarios para la salud humana, es más probable que las personas durante que prueban una dieta basada únicamente en carne un período prolongado terminen como el cantante James Blunt, quien reveló que había desarrollado escorbuto después de probar un carnívoro. dieta Pero con personas como Rogan que todavía lo siguen, es posible que desee aprender exactamente lo que implica y los riesgos potenciales. Esta guía le dirá todo lo que necesita saber sobre este patrón de alimentación basado en animales.

¿Qué es exactamente la dieta carnívora y cómo funciona?
A diferencia de otras dietas altas en proteínas y bajas en carbohidratos, la dieta carnívora permite cero carbohidratos. Incluye “solo alimentos que caminaron, nadaron o volaron”, dice Kelly Schmidt, RD, dietista holística con práctica privada en Columbus, Ohio. Si bien puede ser una tendencia, «comer solo carne no es sexy», dice ella. “No es colorido, y no es divertido”. La mayoría de las personas que prueban la dieta están motivadas por un fuerte deseo de perder peso o de tratar una enfermedad autoinmune.

La dieta carnívora es a menudo un paso que las personas toman después de probar la dieta paleo o la dieta cetogénica, dice Diana Rodgers, RD, de Sustainable Dish, ubicada en Concord, Massachusetts. Paleo (también conocida como la dieta del «hombre de las cavernas») se enfoca en frutas frescas, verduras, carnes alimentadas con pasto y mariscos salvajes, al tiempo que elimina los azúcares agregados, los granos, los productos lácteos y las legumbres.

La dieta cetogénica, también llamada «keto», es una dieta muy alta en grasas, moderada en proteínas y muy baja en carbohidratos. No a todos les gusta comer la cantidad de grasa requerida por una dieta cetogénica y, en cambio, pueden optar por una dieta rica en proteínas como la carnívora, dice Rodgers.

¿Quién es Shawn Baker? ¿Y cuál es su papel en la popularidad de la dieta carnívora?
Shawn Baker, MD, es cirujano ortopédico y líder importante en el movimiento de la dieta carnívora. Escribió un libro que se publicó a principios de 2018 titulado The Carnivore Diet y cofundó Revero , una comunidad en línea y una plataforma de entrenamiento que promueve la dieta carnívora.

En 2017, la Junta Médica de Nuevo México revocó la licencia médica de Baker. “Esta acción se basó en la falta de notificación de una acción adversa tomada por una entidad de atención médica y la incompetencia para ejercer como licenciatario”, ver lee en el informe. Baker ha lanzado un video de YouTube de dos partes que explica su versión de la historia. Sigue siendo una figura central en el movimiento de cero carbohidratos y solo carne.

Lista de alimentos de la dieta carnívora: qué comer y evitar

Una dieta de solo carne se explica por sí misma: solo vas a comer carne. No obstante, como con todas las dietas, hay algunas zonas grises.

Alimentos para comer en la dieta carnívora
Esto es lo que comerá: carne roja (res, cerdo, cordero), con énfasis en los cortes de carne más grasos para que ingieran suficientes calorías.

Otras opciones incluyen:

  • carnes de organos
  • Aves de corral
  • pez
  • Huevos
  • manteca de cerdo
  • Médula ósea
  • Manteca
  • sal y pimienta
  • Agua
  • caldo de hueso
  • Salsas o jugos de carne, siempre que estén hechos solo con jugos de carne mezclados con mantequilla o ghee y sin aglutinantes como la harina.

Alimentos que pueden estar bien en la dieta carnívora
Los alimentos que podrían ser aceptables, ya que algunas personas interpretan la parte «proviene de un animal» de la dieta carnívora, dice Schmidt, incluyen:

  • leche
  • yogur
  • queso
  • Café y té: son de origen vegetal, pero algunas personas los mantienen en la dieta.

Alimentos no permitidos en la dieta carnívora

  • Verduras
  • frutas
  • semillas
  • Nueces
  • legumbres
  • Pan de molde
  • Pasta
  • granos
  • Alcohol

otra cosa que no sea carne, pollo o pescado, o cualquier derivado de uno de ellos, no está permitido en la dieta carnívora.

Plan de comidas de la dieta carnívora: 1 día de alimentación
Desayuno Tres huevos cocidos en mantequilla; jamón; y queso (opcional)

Almuerzo Filete de costilla

Cena Hamburguesas y tocino

Tenga en cuenta que no hay bocadillos aquí. Uno de los beneficios de una dieta carnívora es el factor de saciedad del alto consumo de proteínas, por lo que las personas generalmente no tienen hambre entre comidas. Algunas personas también optan por saltear el desayuno, aunque los dietistas registrados no recomiendan esto para una salud óptima.

Beneficios para la salud propuestos de la dieta carnívora: lo que dicen Jordan Peterson y Mikhaila Peterson
Los fanáticos de la dieta carnívora dicen que tiene una variedad de beneficios, desde la pérdida de peso hasta niveles más altos de testosterona, pero no hay evidencia de esto. La dieta carnívora también ha llamado la atención por su potencial como dieta antiinflamatoria que puede beneficiar a las personas con enfermedades autoinmunes. Estas afirmaciones fueron alimentadas por la cobertura de prensa del gurú del estilo de vida Jordan Peterson y su hija, Mikhaila Peterson, quienes declararon públicamente que una dieta de carne de res, sal y agua los alivió de dolencias que incluyen artritis reumatoide , depresión, ansiedad , reflujo gástrico, y soriasis .
Nuevamente, ninguna evidencia científica respalda esas afirmaciones, y las dietas antiinflamatorias suelen basarse en plantas, según muestra la investigación.
La dieta carnívora puede verse como una forma extrema de una dieta de eliminación, dice Schmidt. Debido a que las personas que siguen esta moda comen solo unos pocos alimentos diferentes, eliminan muchos de los elementos que probablemente causan sensibilidad a los alimentos, como las nueces, el trigo y la soja. La dieta carnívora también es popular entre las personas que piensan que darán como resultado la pérdida de peso, a pesar de la falta de investigación sobre si es efectiva en esa capacidad.

Resultados de la dieta carnívora: ¿ayudará el plan de comidas a perder peso?
No se puede discutir que toda esa proteína es altamente saciante, lo que podría ayudar a reducir la ingesta de calorías (al igual que la monotonía de comer los mismos alimentos una y otra vez). Y como se mencionó anteriormente, no hay refrigerios en esta dieta. Elimina el comer sin sentido, dice Schmidt. “No comes pechugas de pollo sin pensar. Es una dieta muy apetecible, pero no lames tu plato”, dice ella.

También puedes entrar en un estado de cetosis con la dieta carnívora, dice Schmidt. En ese estado, su cuerpo está quemando grasa como combustible en un lugar de carbohidratos. Sin embargo, eso no es una garantía. Es un error pensar que todo lo que necesita hacer es limitar severamente los carbohidratos para llegar a la cetosis ; las proteínas también son importantes. “En exceso, la proteína puede conducir a un aumento en los niveles de azúcar e insulina en la sangre, y puede sacarlo de la cetosis”, dice Schmidt. Si la cetosis es su objetivo, puede ser útil tener un poco de grasa con su proteína, por ejemplo, con huevos, mantequilla y queso. Tenga en cuenta que estas adiciones no pueden tener el mayor impacto en su salud de otras maneras.

¿Cuáles son los riesgos para la salud de la dieta carnívora que necesita saber?
“La dieta carnívora tiene muchas desventajas”, dice Liz Weinandy, MPH, RDN , dietista del Centro Médico Wexner de la Universidad Estatal de Ohio en Columbus. “Tenemos múltiples grupos de alimentos por una razón: cada uno de ellos nos proporciona una variedad de nutrientes”. Los humanos somos omnivoros, lo que significa que obtenemos nutrientes de una variedad de alimentos, tanto de origen animal como vegetal. Comer solo un grupo de alimentos es un problema, sin importar cuál (incluso si son solo vegetales). Limitarte a comer solo carne puede hacer que te quedes sin ciertos nutrientes que abundan en las plantas, como la vitamina C y la vitamina E , dice Weinandy.

Aunque algunos informes anecdóticos sugieren que el estreñimiento no es un problema en una dieta carnívora, se está perdiendo fibra, un nutriente importante para la salud del colon, dice Weinandy. Además, una dieta rica en carnes rojas y procesadas se ha relacionado con un mayor riesgo de cáncer gástrico.(Un metanálisis de 42 estudios informado que, si bien los estudios de casos y controles sobre el consumo de carne roja y procesada sí muestra esta asociación, los estudios de cohortes, un tipo de estudio observacional, no la muestra). Comer una gran cantidad de proteína de carne también puede ejercer una presión excesiva sobre los riñones.
Otra consideración: la restricción extrema o etiquetar los alimentos como «buenos» o «malos» también puede desencadenar comportamientos alimentarios desordenados o trastornos alimentarios en toda regla, dice Weinandy.

Además, comer una gran cantidad de frutas y verduras se ha relacionado científicamente con una mayor felicidad, satisfacción con la vida y bienestar.

¿Qué sucede si opta por carnes magras, como pescado y aves?
Hablando en términos prácticos, tengo que comer mucha proteína magra para obtener suficientes calorías en un día. Centrarse en aves magras o pescados como la pechuga de pollo y el bacalao también puede evitar que entre en cetosis, que es el objetivo de muchas personas que siguen dietas muy bajas o sin carbohidratos para bajar de peso. Si desea estar en cetosis, deberá optar por carnes más grasas en lugar de llenarse con pechugas de pollo sin piel, pero nuevamente, hay investigaciones limitadas sobre qué tan saludable es esto en general.

¿Por qué algunos expertos están tan alarmados por la llamada ‘dieta basada exclusivamente en carnes’?

Muchos expertos están preocupados por los riesgos de las grasas saturadas de carnes como los bistecs grasos y el tocino, que también es una de las principales preocupaciones de una dieta cetogénica. Mientras se debaten los riesgos de las grasas saturadas en la dieta , un análisis que analizó más de 100 estudios demostró que las personas reemplacen las fuentes de grasas saturadas con grasas no saturadas para reducir el riesgo de enfermedades cardíacas .
La Organización Mundial de la Salud (OMS) define una dieta saludable como aquella que incluye frutas, verduras, legumbres, nueces y granos integrales, todos los alimentos que son fuentes de carbohidratos, y prioriza las grasas no saturadas, como el pescado y el aguacate , mientras limita las grasas saturadas de carne grasa y mantequilla.
Metabolizar grandes cantidades de proteína también puede ejercer mucho estrés sobre los riñones, y es probable que te pierdas los nutrientes que combaten enfermedades, como la fibra y los antioxidantes, como las vitaminas C y E, dice Weinandy.

¿Qué pasa con la sustentabilidad de que ciertas tribus subsisten solo con carne?
Algunas personas que siguen esta dieta, incluidos sus creadores, señalan grupos humanos en la historia que sobrevivieron solo con ciertos alimentos. La gente habla de cómo los pueblos inuit del Ártico tradicionalmente comen principalmente grasa e hígado, pero, como dijo un artículo de noticias, también comen una variedad de productos animales, como piel de ballena, que vitamina contienen C y grasas no saturadas. No es así como los carnívoros modernos que hacen dieta eligen sus alimentos.

¿Quién debe comer una dieta carnívora? ¿Y quién no debería llevar una dieta carnívora?
Si cree que tiene intolerancias alimentarias, la dieta carnívora puede servir como una dieta de eliminación a corto plazo para descubrir alimentos que probablemente no estén de acuerdo con su sistema. Puede probar esta dieta durante seis semanas y luego reintroducir nuevos alimentos lentamente (una intolerancia potencial a la vez) para ver qué le sienta bien o no, dice Schmidt.

Pero si está buscando una dieta de eliminación de cualquier tipo, primero consulte a un dietista registrado que conozca sus problemas de salud y su historial médico. La dieta carnívora no es la única forma de hacer una dieta de eliminación, dice Weinandy. “Existe un proceso y un protocolo para identificar los alimentos que la gente no tolera. Todos son diferentes. Necesitamos observar a cada individuo y tratar de idear un plan que sea óptimo para ellos”, dice ella. A menudo, esto se puede lograr por medios menos restrictivos.

Debido a que no hay investigaciones sobre la seguridad a largo plazo o los riesgos relacionados con seguir este tipo de dieta durante un período prolongado, no es aconsejable hacerlo. Si eres propenso a los trastornos alimentarios, debes evitar esta o cualquier dieta de moda. Cualquier persona que tenga una enfermedad crónica, como diabetes o enfermedades del corazón, debe hablar con su médico antes de probar una dieta extrema como esta. Por último, no siga la dieta carnívora si tiene algún nivel de enfermedad renal.

Una palabra final sobre la dieta carnívora: ¿debería probarla?
Si bien esta dieta puede parecer una locura para algunas personas, «como dietista, trato de tener la mente lo más abierta posible», dice Rodgers. “Si hay una intervención que funciona para las personas, no la descarto”. Dicho esto, no hay investigaciones sobre los efectos a corto o largo plazo de esta dieta, lo que la hace riesgosa.

Al igual que con cualquier dieta, “está bien experimentar con la nutrición, pero asegúrese de que no le haga daño. Sea realista acerca de su salud, y si su salud está cambiando, es hora de buscar otra solución”, dice Rodgers. Ninguna dieta es una panacea.

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