The Carnivore Diet: A Beginner’s Guide for Better Health

As someone who has experimented with nearly every diet out there, I can honestly say the carnivore diet stands out. When I first tried it, I was blown away—10 pounds lost in the first 10 days (dropped from 135lb to 125lb)! Beyond the weight loss, the health benefits have been amazing. I first learned about the carnivore diet from Dr. Kiltz at CNY Fertility, who often recommends it to his patients struggling with infertility. From there, I dove deeper, following experts like Dr. Ken Berry, an MD with a large database of informative video’s on his YouTube channel. .

One thing I’ve noticed is that beginners often misunderstand the diet, focusing on lean meats like chicken, which can leave them feeling hungry and deprived. The secret is fat—a critical part of the carnivore diet to help you feel full, fuel your body, and reap the benefits.

Whether you’re a patient, a beginner, or just curious, here’s a step-by-step guide to help you get started and understand what you can actually eat on a carnivore diet.

What Is the Carnivore Diet?

At its core, the carnivore diet is an animal-based diet. You eat only meat, animal fat, and sometimes eggs or dairy (depending on tolerance). No vegetables, fruits, grains, or processed foods—just simple, nutrient-dense animal products.

Who Should Try It?

I recommend the carnivore diet to patients struggling with inflammation, gut issues, autoimmune diseases, weight loss resistance, diabetes/insulin resistance and even infertility. I’ve seen it yield amazing results with reversing these chronic health conditions.

Why Avoid Plant Foods? The Toxicity Factor

Many people are surprised to learn that plants produce natural toxins to protect themselves from being eaten. While humans can tolerate many of these toxins in small amounts, some people are more sensitive to them, leading to inflammation, digestive issues, and autoimmune flare-ups.

Common plant-based toxins include:

• Oxalates: Found in spinach, almonds, and sweet potatoes, oxalates can contribute to kidney stones and joint pain.

• Lectins: Present in beans, legumes, and grains, lectins can cause gut irritation and inflammation.

• Phytic Acid: Found in grains, nuts, and seeds, phytic acid can inhibit mineral absorption.

• Gluten: A protein in wheat that can trigger inflammation, especially in sensitive individuals.

By removing plant foods, the carnivore diet eliminates these potential irritants and allows your body to heal. Many people experience a significant reduction in joint pain, bloating, and brain fog when they make the shift.

What Can You Eat on a Carnivore Diet?

Here’s a quick cheat sheet:

• Beef: Ribeye, New York strip, ground beef, brisket, short ribs, and steak cuts.

• Pork: Pork belly, bacon, ribs, and fatty chops.

• Lamb: Lamb chops, ground lamb, and shanks.

• Poultry: Dark meat chicken, duck, and wings (avoid lean breast).

• Eggs: Pasture-raised eggs are great if tolerated.

• Seafood: Fatty fish like salmon, sardines, mackerel, and shellfish.

• Fats: Beef tallow, ghee, butter, and bacon grease for cooking.

Dairy like heavy cream, cheese, and butter can be included if you tolerate it well.

Why So Much Fat?

On a carnivore diet, fat should make up 70-80% of your daily calories making it also a Ketogenic diet. This high-fat approach ensures your body shifts from relying on carbohydrates for energy to using fat as its primary fuel source, a state called ketosis.

Energy Source: Without carbs, your body relies on fat for energy. If your diet doesn’t include enough fat, you may feel tired, hungry, or experience symptoms of the “keto flu.”

Satiety: Fat keeps you full longer, making it easier to eat fewer meals and avoid snacking.

Hormone Production: Fats are critical for producing hormones like testosterone, estrogen, and cortisol.

Brain Health: Your brain thrives on fat, especially saturated fats, which improve mental clarity and focus.

How to Achieve the 70-80% Fat Target

Here’s how to balance your meals:

• Choose Fatty Cuts of Meat: Ribeye, New York strip, brisket, pork belly, and lamb chops.

• Add Extra Fat: Cook with ghee, butter, tallow, or bacon grease.

• Incorporate High-Fat Foods: Add egg yolks, fatty fish (like salmon or mackerel), and organ meats (like liver).

• Avoid Lean Meats: While chicken or turkey can be eaten occasionally, pair them with added fat like butter or bacon to meet your fat needs.

Why Do Many People Eat One Meal a Day (OMAD)?

Another unique aspect of the carnivore diet is how it naturally aligns with intermittent fasting or even one meal a day (OMAD). Since fatty meats are highly satiating, many carnivores find they aren’t hungry as often. OMAD can help:

• Promote autophagy (cellular repair)

• Improve insulin sensitivity

• Aid in fat loss while preserving muscle

That said, OMAD isn’t ideal for beginners. It takes time for your body to adapt to using fat as its primary fuel source. Start by eating 2-3 meals a day with plenty of fat before experimenting with fasting.

A Beginner’s Sample Menu

Here’s a simple day of eating to get you started:

Breakfast:

• 3-4 pasture-raised eggs cooked in ghee

• A few slices of bacon

Lunch:

• 1-2 grass-fed beef burgers (80/20)

• Topped with bacon and optional slice of cheese if dairy tolerant.

• Season with salt to taste

Dinner: *This can be used as your OMAD once you transition.

• My personal favorite: a large New York strip steak cooked to perfection. Here’s how I do it:

1. Preheat your oven to 400°F.

2. Season the steak with sea salt and fresh ground pepper (that’s all you need!).

3. In a skillet, heat butter or ghee until hot.

4. Sear the steak on each side for about 2-3 minutes until beautifully browned.

5. Place the skillet in the oven and bake the steak for 3-4 minutes on each side (or until your desired doneness).

6. Keep the butter or ghee you cooked it in and use it to dip your steak in for more flavor and fat.

It’s simple, nourishing, and satisfies every time.

Tips for Success on a Carnivore Diet

• Eat Until Full: Don’t count calories—focus on eating fatty meats until satiated.

• Hydrate: Drink plenty of water, and consider adding a pinch of salt to it to replenish electrolytes.

• Start Simple: Stick to beef initially as it’s the easiest to digest. Introduce other meats slowly.

• Don’t Fear Fat: Fat is your friend—add butter, tallow, or bacon grease to meals.

Common Misconceptions

• “Isn’t this dangerous?” No, when done right, the carnivore diet is nutrient-dense and eliminates inflammatory foods.

• “Won’t I lack vitamins?” Animal products contain all the essential vitamins and minerals in a highly bioavailable form.

• “Can I just eat chicken?” Not ideal. Lean meats will leave you under-fueled and unsatisfied.

Conclusion: Simplify Your Way to Health

The carnivore diet offers a straightforward, nutrient-dense way of eating that eliminates toxins, heals inflammation, and fuels your body with what it truly needs. Whether you’re seeking better energy, weight loss, or improved health, starting with fatty cuts like ribeye or New York strip makes all the difference.

If you’re new to this lifestyle, focus on simple, nourishing meals—like eggs and bacon for breakfast, burgers for lunch, and a perfectly cooked steak for dinner. Trust the process, and you’ll soon experience the same incredible benefits that amazed me when I first began this journey.