Carnivore Lifestyle Guide
Carnivore Lifestyle Guide
Getting Started
Start by eating fatty meat, eggs, butter, modest dairy, and seafood. Eat when you’re hungry, and stop when you’re comfortably full. No calorie counting needed—trust your body.
Ease into it over 1–2 weeks. Be strict about food, but kind to yourself. Electrolytes from day one help prevent “keto flu”.
Use iodine (e.g., 2 drops/day or seafood) since soil is deficient. Fatty drinks (like coffee with butter) help signal your body to burn fat.
Cravings? You may not be eating enough fat. Remember: if meat, eggs, or fat don’t appeal, you’re not truly hungry.
Common Challenges
Constipation: Increase fat, take Magnesium Citrate (e.g., 2 Solgar tabs dissolved in water), and stay hydrated. Coffee and carbonated water can help.
Loose stools: Reduce fat and cut out coffee/carbonation. Your gut needs time to adapt.
Sleep & Stress: Get enough sleep. Lower stress—stress raises blood sugar and hinders fat loss.
Stalls or weight gain: Normal at first. Stick with it. For faster fat loss: try 80/20 fat to protein ratio, remove dairy, or even short “fat fasts”.
Eating out: Eat beforehand. Stick to carnivore options. Politely refuse or hide non-compliant food. Carry snacks like boiled eggs or cooked bacon.
Mindful habits: Remove off-plan foods from your home or hide them from sight if they’re for someone else.
Sample Meals
- 4 eggs with 20–40g butter; add bacon or cheese if desired.
- Beef short ribs (500g), often with added fat.
- Lamb leg roast, especially fatty parts.
- Ribeye steak (125–250g) with added fat.
- Mince patties with fat. Egg yolks for added fat.
- Organ meats in moderation, if you enjoy them.
Full-fat dairy is okay if tolerated. Salt to taste. Stay hydrated. Tea, coffee, and bone broth are all fine. Avoid seed oils and margarine.
Letter from Dr. Ken Berry
Commit to 90 Days: Allow your body time to heal and adjust. Be consistent.
Eat Simply: 1–3 meals per day. No calorie counting. Stick to animal products only—no grains, nuts, or fruit.
Meats & Organs: Enjoy red meats, seafood, and optionally liver once a week. Avoid seed oils.
Dairy & Fats: Use butter, ghee, and cream. Natural fats only. Salt is encouraged.
Hydration: Water, carbonated water, unsweetened tea, coffee with cream, and bone broth are acceptable.
Support: Join online communities, find a buddy, and track your progress. Reintroduce plant foods slowly after 90 days if desired.
Useful and Interesting Links
1. Five Benefits of the Carnivore Diet
Dr. Steve Berry explains five key health benefits people commonly experience after switching to a carnivore diet.
2. Beginner’s Guide to Carnivore (2023)
A full walkthrough of how to start the carnivore diet, common pitfalls, and what to expect in your first weeks. Also by Dr. Steve Berry.
3. Kelly Hogan’s Transformation
Kelly Hogan was obese and infertile before finding success with carnivore over 13+ years. She now coaches others on the diet.
▶ Watch Her Story
▶ High Fat Transition Update (80% Fat / 20% Protein)
4. Butter Makes Your Pants Fall Off
A humorous but insightful video showing how simply adding more fat (like butter) to your diet can lead to surprising weight loss results.
5. ‘Carnivorous Me’ Weight Loss Journey
A physiotherapist shares how she lost 125 pounds in a year using the carnivore diet. Her videos offer relatable tips for managing food cravings and adapting to this lifestyle.
6. The TED Talk They Wouldn’t Publish – Mikhaila Peterson
Mikhaila explains how the carnivore diet helped her overcome serious autoimmune and mental health challenges—and how it changed her parents’ health as well.
7. The Harvard Carnivore Study
A peer-reviewed study that astonished researchers by showing overwhelmingly positive health outcomes in a large group of long-term carnivores.