Carnivore Diet

What better way to take back your health, than with the diet we were designed to consume. 

It seems like the carnivore or "zero carb" diet has risen in popularity due to the positive results it's obtained for many people. It is not surprising, as this diet is helpful in a number of ways. 

The most talked about benefit is the reduction of food variety. The less items you have to eat, the more control over your food. This can help manage weight and reduce eating frequency. This has been a game changer for people who struggle with carbohydrate restriction, as it removes guessing and goes straight to total carbohydrate elimination instead. Complete carbohydrate elimination allows for many people to better control their carbohydrate cravings. 

You can read more about this diet and the many misconceptions surrounding it on my Carnivore Diets article here.

OVERVIEW: 

• This is an all animal based foods diet. Meat is the main focus of every meal and this may include muscle and organ meats. 
• This diet can be followed safely for the entire month or for life. 
• This diet can be used for weight loss, stabilizing blood glucose, building of lean muscle mass and controlling food related allergies and/or autoimmune reactions. 
• This is not a "high fat" diet. It is a low carbohydrate, moderate fat and adequate protein diet.  

RULES: 

• This diet can be done in one of two ways:
  Option #1: Meat, salt and water only - This is good for people who are experiencing food sensitivities or other issues that could be related to diet, as you are eliminating everything except for meat, water and salt. Salt is the only seasoning used.
  Option #2: Meat and other animal products - Dairy and eggs are allowed in this option. This is great for those who are not having any food sensitivities, but just want to try and get out of a weight stall by eliminating all forms of carbohydrates. 
• Though this diet does not have specific macronutrient recommendations for protein or fat, I would keep a protein to fat ratio of around 1:1.5. I would also follow the daily minimum consumption of 1.0 grams of protein, per pound of ideal body weight. 
• Do not consume more than 150 grams of fat, per day, as it can cause a weight stall or gain. If you experience a stall or weight gain, reduce your fat intake further, but do not go below 50 grams a day. Fat intake comes from meat, dairy and the fat used for cooking. 
• No carbohydrate is consumed on this diet, except for what is found in dairy if you are following Option #2. 
• This diet does not track calories. Meat is eaten to satiety, but because meat is so satiating, you might end up being in a sustained caloric deficit. Because this diet prioritizes protein, and protein availability is a strong indicator to the body that there is no starvation, metabolism will not slow down even at lower caloric intakes, but be aware of chronic undereating. Watch its effects carefully. 
• Have 2 - 3 meals during your eating window, to keep your thyroid well regulated and your metabolism up. 
• It is recommended you maintain a 16 - 18 hour, water only, fasting period daily. 

KEEP IN MIND: 

• The meat you chose does not have to be organic, grass fed or pastured. Choose the meat you can afford, but make sure it's fresh meat, from the butcher's counter. No hot dogs, ham, sausage or other processed and/or cured meats. Do not purchase pre-prepared, pre-seasoned, marinated or frozen pre-cooked meats. Cook and season fresh meat at home. By eating fresh meat, not only are you avoiding added ingredients, but you are also ensuring that you are getting your full dose of protein and not other hidden macronutrients like carbohydrate and fat, which are usually added to processed meats. 
• The meat you choose does not have to be fatty. You can choose lean meats, if you wish, and cook them in your own fats at home. 
• Watch your food composition, especially if you are doing Option #2. Dairy is a garnish, not a meal. It is very easy to drink your calories as heavy whipping cream or an entire plate of cheese. These are not proper, nutrient dense meals. The purpose of carnivore is to eat meat. Getting adequate protein is priority #1. 
• As with all carbohydrate restricted diets, keep electrolytes in mind and supplement accordingly. At least 5 grams of table salt, every day. A recommended electrolyte guide can be found here.
• If you are a type II diabetic, on medications, do not start this protocol without first discussing it with your healthcare professional, as combining this diet, alongside glucose lowering medications, can cause dangerously low blood glucose.