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\u2014trust your body.<\/p>\n

Ease into it over 1\u20132 weeks. Be strict about food, but kind to yourself. Electrolytes from day one help prevent “keto flu”.<\/p>\n

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.<\/p>\n

Cravings? You may not be eating enough fat. Remember: if meat, eggs, or fat don\u2019t appeal, you\u2019re not truly hungry.<\/p>\n <\/section>\n\n

Common Challenges<\/h2>\n
Constipation:<\/strong> Increase fat, take Magnesium Citrate (e.g., 2 Solgar tabs dissolved in water), and stay hydrated. Coffee and carbonated water can help.<\/p>\n
Loose stools:<\/strong> Reduce fat and cut out coffee\/carbonation. Your gut needs time to adapt.<\/p>\n
Sleep & Stress:<\/strong> Get enough sleep. Lower stress\u2014stress raises blood sugar and hinders fat loss.<\/p>\n
Stalls or weight gain:<\/strong> Normal at first. Stick with it. For faster fat loss: try 80\/20 fat to protein ratio, remove dairy, or even short “fat fasts”.<\/p>\n
Eating out:<\/strong> Eat beforehand. Stick to carnivore options. Politely refuse or hide non-compliant food. Carry snacks like boiled eggs or cooked bacon.<\/p>\n
Mindful habits:<\/strong> Remove off-plan foods from your home or hide them from sight if they\u2019re for someone else.<\/p>\n <\/section>\n\n
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Sample Meals<\/h2>\n
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4 eggs with 20\u201340g butter; add bacon or cheese if desired.<\/li>\n
Beef short ribs (500g), often with added fat.<\/li>\n
Lamb leg roast, especially fatty parts.<\/li>\n
Ribeye steak (125\u2013250g) with added fat.<\/li>\n
Mince patties with fat. Egg yolks for added fat.<\/li>\n
Organ meats in moderation, if you enjoy them.<\/li>\n <\/ul>\n
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.<\/p>\n <\/section>\n\n
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Letter from Dr. Ken Berry<\/h2>\n
Commit to 90 Days:<\/strong> Allow your body time to heal and adjust. Be consistent.<\/p>\n
Eat Simply:<\/strong> 1\u20133 meals per day. No calorie counting. Stick to animal products only\u2014no grains, nuts, or fruit.<\/p>\n
Meats & Organs:<\/strong> Enjoy red meats, seafood, and optionally liver once a week. Avoid seed oils.<\/p>\n
Dairy & Fats:<\/strong> Use butter, ghee, and cream. Natural fats only. Salt is encouraged.<\/p>\n
Hydration:<\/strong> Water, carbonated water, unsweetened tea, coffee with cream, and bone broth are acceptable.<\/p>\n
Support:<\/strong> Join online communities, find a buddy, and track your progress. Reintroduce plant foods slowly after 90 days if desired.<\/p>\n <\/section>\n\n\n\n