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The Carnivore Diet – What to Eat

What Can I Eat on The Carnivore Diet

The Carnivore Diet

The Carnivore Diet Equation is deceptively simple:

The Carnivore Equation

Meat + Water = Carnivore Diet

Who would have thought so many questions could arise from such a simple equation.

In my experience it’s best to start with a 3 Level process for the smoothest transition and best results.

The 3 Levels are described briefly below and also in the “30 Day Guide to Going Full Carnivore” – which I recommend reading before starting. You can grab it here:

What to Eat on the Carnivore Diet

Your primary focus should be on fatty meat, especially BEEF.

Lamb, pork, chicken, and fish are next on your list.

And…if you’d like…eggs, and low carb dairy products like butter, heavy whipping cream and hard cheeses.

Your Go-To Beef Cuts:

  • Steaks (ribeye, sirloin, strip, chuck eye)
  • Roasts (Prime rib, chick, brisket)
  • Ground beef
  • Organs if you want (though not necessary)

Note on Organ meats:

There are carnivores who believe organ meats are necessary for complete nutrition. I don’t believe this is true. But I’ve done some interesting experiments with liver, that may be worth trying out. Having studied human evolution there is evidence that organ meats may have played a role in human brain development.  Add a brain, liver, or cold water fish to your plan if you’re concerned. They are high in DHA which plays a vital role in brain function.

More Meats

Lamb
Chops Ribs Shank
Pork
Shoulder Pork Belly Butt Roasts Ribs
Poultry
Wings Thighs and Drumsticks Chicken breasts are too lean so eat sparingly or with other fatty meats.
Fish
Salmon Trout Mackerel Sardines Crab Lobster Shrimp Scallops

Beverages

  • Water (with or without carbonation or minerals)
  • Bone Broth

OK, but test without for at least some time:

  • Coffee
  • Tea

Sides and Exceptions

Coffee

Coffee is a plant extract and caffeine is a natural insecticide.

But, if everyone tried to get through the carnivore adaptation plus caffeine withdrawal, carnivores would likely become endangered or extinct.

If you are a coffee drinker, I recommend you keep drinking it for the first 30 days.

Coffee is an “OK’d” exception for most carnivores, though I do recommend starting to ween off towards the end of the month after adaptation symptoms resolve a bit.

Though most people do fine with coffee, for some people cutting it makes all the difference. It’s worth it to find out if that’s you.

Technically most carnivores “OK” eggs and some dairy like butter, hard cheeses and heavy whipping cream. It’s best to think of these as “sides” and not main dishes.

Since intolerances to these are actually quite common, I personally recommend going without for at least some time (see Level 2).

Especially dairy.

After removing them for a time, if you desire, you can reintroduce them later and evaluate how you feel.

What to Avoid on the Carnivore Diet?

Everything that is not meat.

  • Seasoning and Sauces
  • Alcohol
    • Sorry it’s just not a health food as bad as we may wish it were.
    • If you can’t give it up that’s an important thing to know.
    • I’ve seen a carnivore diet not only curb carb cravings but also things like nicotine, alcohol and caffeine. Might be the perfect way to start cutting back.

Minimize processed meats.

  • It frequently contains additives you don’t wanted added.

Aged meats are high in histamines, which increase sensitivities, intolerances, and inflammation – the things we are wanting to remove.

How Much to Eat on the Carnivore Diet

Eat when hungry.

Eat until full.

  • Listen to your body.
  • I found the majority of people average 2 meals per day.
  • But some people do best on 3 meals a day, while others do best on 1 meal per day. Neither 1, 2, 3, or 4 is better than the other.
  • Let your appetite guide you.

While your body is adapting and healing from years of malnutrition, it is common that you will eat twice as much as you will once healed.

Eat. Your body has been dying for it.

2-4lbs of fatty meat per day can be a guide for shopping purposes.

It is important that you do not intentionally restrict calories or food intake or force fasting. I’ll explain why in the WARNING at the end. 

Most people eat somewhere between 2-4 lbs/day on average. The amounts depends on so many variables (kind/cut of meat, fat content, your activity, height, weight, genetics, metabolism) eat until satisfied.

How Often to Eat on the Carnivore Diet

You should drop your preconceived notions of how many meals to eat per day.

You should eat when you are hungry. You should eat until you are full.

That said, I did a bit of research and investigating and found that on average:

  • 70% 2 meals/day
  • 20% 1 meal/day
  • 10% 3 meal/day

1 meal per day is not better than 2, nor 3 better than 4.

Carnivore Diet Snacks

If you eat enough fatty meat at your meal, you should not feel like snacking.

If you feel continually hungry after eating you need to:

  1. Eat more during meals
  2. Eat more meals

Many people have a habit of snacking, and find they have an urge to snack even when not hungry. If it is something you can’t or don’t want to kick, pork rinds can be used to snack on. Be careful what they are cooked in. No vegetable oils.

I’ve found that this snacking habit fades for most carnivores over time.

Getting Started: LEVELS 1, 2, and 3

carnivore dietI recommend viewing the Carnivore Diet in 3 Levels when starting. The point is not to make it more complex, rather provide a framework to make this diet work for as many people as possible. Here’s a brief overview, but for a more thorough look at the 3 Levels grab the “30 Day Guide to Going Full Carnivore.”

Level 1 Protocol

  • Meat
    • If it’s meat or fish – it’s on the menu
  • “Sides” and “Exceptions”
    • Coffee and Tea
    • Butter, Cheese, and Heavy Whipping Cream
    • Eggs
  • Supplements (during adaptation)

Level 2 Protocol 

  • Meat + Water
    • No processed meats
    • No “sides” or “exceptions”
      • Including coffee, tea, eggs, butter, cheese, whipping cream
    • No supplements
      • Exception: Pink Himalayan Salt
      • Exception: If you are skipping Level 1 and going straight to Level 2

Level 3 Protocol

  • BEEF Only (ideally Grass-Fed and Finished) + Water

Level 3 is the ultimate “elimination diet.”

Cut Everything but (Grass Fed, Grass Finished) Beef and Water

  • I know this isn’t convenient
  • I know this isn’t cheap
  • I also know that if you go this pure for 30 more days, it will be worth it

If you can’t afford the Grass-fed, grass-finished beef, then doing just beef and water is the way to go (eliminating other meats like pork and seafood).

Beyond Level 3

After completing 30 days at Level 3 you are in a prime position to personalize and perfect your diet. From here you slowly and systematically add back in “test foods” and evaluate how you feel and react to them.

  1. Start by adding back in BEEF that is not grass fed/finished (if you were able to do just grass-fed, -finished)
  2. Then test other meats
  3. Then test eggs
  4. Then test “ok’d” dairy
  5. Then test coffee/tea

Example:

After completing Level 3 if you try adding back in pork and notice ill symptoms, keep it out of your regular diet. If you test back in dairy, like cheese, and notice bloating – cut it. But you may try adding eggs back in, and you feel good with them and like having them as a side. Keep them. You may try having your morning coffee again, and enjoy it and feel great with it. Add it back in. Personalize your plan.

The best way to do this is complete Level 3, and then only add back in 1 “test item” at a time using grass fed and finished BEEF as your baseline to test everything against.

Choosing Levels

I recommend most people start at Level 1 for 30 days.

If you are not a coffee drinker than starting off at Level 2 (+supplements from Level 1) is a often a great place to start.

I do not recommend jumping to Level 3 until having completed at least 30 days at either Level 1 or 2.

Beyond the Carnivore Diet “Experiment”

Most carnivores settle somewhere between Level 1 and Level 2.

By completing Level 3 you will know where the best place is for you.

If you want to experiment adding back in plants or fruits or sugars (I don’t recommend it), but go for it. Just remember testing off a baseline of grass fed and finished beef is the best way to get accurate feedback.

While most people get great feedback 30, 60, and 90 days into a carnivore diet, for some people reversing the years of damage takes months to years. The longer your “test experiment” the better gauge you’ll have knowing if this diet is for you.

If you survive the experiment CONGRATULATIONS!

I have a strange feeling you won’t want to stop “experimenting.”

If you complete 30 days at Level 3, congrats – I know that’s not easy. You’ve probably never been in a better position in your life to determine what works for and with you, and what doesn’t.

Dial in on your Superhuman foods, and just as importantly, your Kryptonite.

The 3 Carnivore Guides

There are 3 guides that I highly recommend downloading when starting this way of eating.

1 – How to Lose Fat on the Carnivore Diet (The 3 Steps)

Many people come to this diet for fat loss. This guide is a MUST READ.

2 – Health Dangers of a Plant-Based Diet

Many people want to know WHY do this and WHY have people had such great success – here’s your answers.

3 – The Ultimate 30-Day Guide to Going Full Carnivore

The transition and implementation of the Carnivore Diet can be really hard. This guide is your go-to reference for all your questions and issues during those first 30-60-90 days.

Grab these 3 Guides and you are all set.

P.S.

I want to celebrate your journey, resolve, and new life with you! Please tag me on instagram with updates 🙂

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Comments

  1. As a Sleep Doctor – I assume an MD with sleep-disorder experience – what is your take on treating narcolepsy? We are currently (for the past 11 weeks) using a carniverous diet that includes limited heavy cream and cheeses. Thanks for your consideration. We have consulted with a sleep clinic and we will be scheduling a sleep study soon as we do not yet have an official diagnosis.

    1. Hi Sandra, I am a DDS (Doctor of Dental Surgery) but practiced in a niche area known as Dental Sleep Medicine. Treating narcolepsy is outside my expertise, but as I understand it, it is not easily treated and most medications used are to treat the symptoms. Doing a sleep study, is what I would recommend. If you decide to experiment with the Carnivore Diet I’d love to hear about your journey.

  2. What do you say about honey as candy every couple of days/weeks or in general? I mean it is a pure animal product, but not an animal itself. My fear is that it will kill all the benefits I experience!

    1. It depends on what/why you want it – if just for enjoyment – then go for it. However, for most people they’d do better without. Killing sugar/carbohydrate cravings can take a bit, and re-stimulating cravings can make it harder long term, so I’d generally recommend just avoiding it.

  3. I am considering Level 1. Is corned beef considered processed meat? I am afraid I wrecked my 1st day on the program 🙁

    1. Yes corned beef would be considered processed, but it’s ok (I just would try and make it more of an “occasional” item rather than an everyday “staple”).

      1. Really interesting stuff– this post caught my attention because I’m a big meat eater… and a pit smoker, and I sometimes like to create my own stuff. I’m wondering if the posters are familiar with New England gray corned beef, which is served in… New England, (Go Pats!) It’s made with a salt brine and contains NO nitrates. (The red color is where the fake stuff lies… and I blame NewYork!)

        All joking aside, I’ve served red and gray side by side during St.Patrick’s Day celebrations and you can really taste the chemicals in the red stuff. America’s Test Kitchen also did an interesting write up on gray corned beef, and I think that one could probably corn his/her own beef with the Himalayan Salt with little change.

        I know it’s not ideal for the diet’s end game, but it’s 1000% better than the nitrates.

        I made my own gray pastrami last year by smoking a gray corned beef, too.

        Hope someone benefits.
        Slainte!

        1. Steve,

          This is my corned beef method and the meat is amazing! The color is a little weird at first, but after a plate of it, o.m.g.
          Lisa

  4. I’m considering this carnivore diet to see if it would improve my MS symptoms.
    What is the best why to start? I’m a coffee and tea drinker. Thanks for your support.

    1. Best / easiest way to start is with the 30-day guide to going full carnivore (you can download it for free on this website). It will answer questions about coffee and tea too 🙂

      Of course, let me know if you have any further questions after reading it and if I can help in any way!

  5. Thanks for this great information. You recommend the beef is the best meat to shift into in level 3. Do you have a second best option for those of us with a red meat (cow, bison, deer etc.) allergy? I can do all poultry, pork, fish and seafood with no reaction.
    Many thanks

    1. AH red meat allergy!

      If you know you do fine with poultry, pork and fish, then I would just stick to those.

      Ruminants are preferred for various reasons (like the way they digest food via ruminal fermentation) but you can get just as great results with other meats.

    2. Hi Andrea,
      do you know your blood type?
      I am very interested in the blood-type diet and the effects of different nutritional molecules on the body/organism.
      What are the signs and symptoms of a red-meat allergy?

      Thank you very much!

      1. Cora,
        I too have this allergy and cannot have any mammal but am lucky enough to be able to have dairy. The hallmark symptoms are delayed anaphylaxis, vomiting, diarrhea, angioedema, hives and a feeling of dread.
        I can handle eating duck.

  6. I have a medium level home based workout schedule every othet day. Will this diet accommodate this without problems?

    1. I’m not sure what you mean “accommodate” but the diet is used by athletes (world record holders) as well as physique/bodybuilders. Many people do the diet and don’t exercise at all and see great results (though I don’t recommend not exercising 🙂

      1. You’ve mentioned athletes so I thought I’d dive in:

        On level 1- day 4 ( come from LCHF) – also training hard 13 to 15 hours a week on the bike. Longest session is 4 hours. Calorie burn per hour 950 Kcal using a power meter. All other sessions 1 to 2 hours I notice my heart rate is about 10 beats higher that normal at the same intensity ( that’s a lot )as it bumps me up a training zone and makes the workout much harder. Note I know I am not adapted yet. resting HR also higher.

        I do get very restless in the evening and sleep is an issue, first plan is to lower training intensity by 10 bpm ( note resting HR is slightly elevated though ), can you recommend further reading. Apart from the training performance I am amazed at how I feel it’s great, uncomplicated eating. Bacon and egg breakfast 4 to 5 large, lamb 1Lb chops lunch and chicken/liver/ground beef evening not always hungry. (Pretty simple, note all grass fed very easy to get in NZ)

  7. Hi there, I’m wondering whether to try the carnivore diet as I have had myocarditis(inflammation of the heart) for the past year and wanted to know if you’ve heard of any success stories? keen to get some kind of diet plan in place that’s not potentially risky for me. 🙂

  8. Would Preworkout be okay to take on the diet?

    1. Personally, I don’t recommend it. But if you need it, you need it 🙂 I’d go with coffee if you need a pick-me-up (which you shouldn’t need once being on the diet for awhile).

    2. I take some Ketamine for preworkout. Just starting this diet so don’t have any feedback atm. I do wonder how I’m going to react to no gatorade and no post workout (carb loaded) shake.

      1. It does take some time to adapt training-wise to a zero carbohydrate diet.

        I’d recommend checking out the 30 day guide (you can download it on the left) which goes over this (as well as some other critical considerations).

  9. Hi, so what’s the deal with chicken and poultry in general? I see some people don’t recommend white meat others do, any particular reason for this?

    1. Poultry tends to be quite lean, and many people prefer fattier cuts, and staying closer to ketogenic ratios (~70% fat, 30% protein). Micronutrient density also tends to be superior in red meat. But eating some poultry is just fine if you like it.

        1. Yes – varying “depths” depending on particular food choices – though I don’t measure ketones, nor necessarily care about any depth of ketosis.

  10. I am 68. 2 months ago stopped HRT and Seroxat both of whch I have been on for about 17 years quite happily. I am one week into a no carb/ no sugar diet and eating meat, fish, green veg, some cheese, cream etc.. I plan to eat more meat with a view to going mainly carnivore, but would find the amounts you suggest (2lbs – 4lbs) a huge amount to have to get through. half a pound is about as much as I have currently.Today I am feeling weak have rapid heart beat as well as lose bowels and very regular peeing. Is it a mistake to move into this diet whilst combatting the withdrawal from seroxat and HRT? My son is doing the carnivore diet (3 weeks in) and he is feeling (and looks) great and says I should perservere.

    1. Hi Veronica, all of your symptoms are very common when getting started. Did you by chance read the 30-day guide to going full carnivore (you can download it by clicking in the left bar) – i think it will answer most/all of your questions.

  11. Hi Dr. Kevin!
    My partner and I (age 28) are starting the Carnivore diet at level 1. I am hoping to eliminate or at least reduce my pain and stiffness from my arthritis (diagnosed JRA @ age 5) and back injuries, and my partner is hoping to see some gains in weight lifting and energy levels. I have issues with exercising because of the pain, which usually lasts 2-3 days afterwards, and difficulty of movement, but I am hoping to be able to get back to my old self on this new diet!
    We had a question about sausage, such as breakfast sausage and sausage patties. Is this okay to consume? And what about milk? I see some suggest that milk is okay sparingly, and some say none at all. Is it because of the sugars in milk?
    Thanks Doc!
    -Victoria

    1. Hi Victoria, excited to hear you and your partner are diving in! I think you’ll both be quite glad you did.

      Breakfast sausage is just fine – I would just caution to check and make sure the kind you buy doesn’t contain additives (like sugar).

      Some dairy is ok, but I’ve found most people do better without dairy.
      That said, some dairy options are better than others – like whole cream, butter, and hard cheeses. These have little/no carbohydrate/sugar and less milk proteins that can cause issues. Milk tends to have a more sugar (from lactose) than I’d recommend and people also have issues with the milk proteins (especially casein).
      This explains dairy a bit more thoroughly: https://www.kevinstock.io/health/should-you-eat-dairy/

      You can always take it out in “Level 2” though and test it in back later to see how you do though.

      1. Thank you for getting back to me so quickly! We’re really looking forward to changing our lives and being happier and healthier!

    1. Red meat is the best sources of creatine in the diet – that said, supplementing can “top off” creatine stores (if they are not already saturated from all the creatine in red meat), so some people may have some benefits supplementing. Definitely not needed though.

      For the vast majority of people (and their goals) I don’t recommend whey protein. It’s quite insulinogenic, can lead to hypoglycemia and increased hunger, and if fat loss is a goal – I’d stay away from it for the most part. For some people with muscle building goals it can be appropriate in certain, rare, situations.

  12. I started about 4 weeks ago pretty much level 1, not lost any wight yet, sugar lowered to about 110-115 on average without meds, (was at 170~ with medication). Does getting to level three means beef only or other grass fed meats allowed as well? I get grass fed / Grass finished meat and have the same option for lamb and pork from local ranchers in AZ (Datecreek.com).

    FYI, Someone has to write a book on how to cook for everyone else in the family and keep the peace 🙂

    1. Some people have issues with pork – but for the most part – grass fed ruminants like cows and lamb are ideal. If you know you do just fine with pork, then maybe try a week without and add it back in (no need to go a whole month necessarily).

      Also, as far as fat loss, I’d recommend checking this out (https://www.kevinstock.io/health/fat-loss-and-the-carnivore-diet/) as this is often an area of frustration / confusion. Hope this helps!

  13. What about chewing gum or eating mints throughout the day? Would there be enough sugar in gum to effect your body overall whilst on the diet? if so,would a natural sweetened gum like erythritol sweetened gum be ok?

    1. Breaking the gum chewing habit was actually the hardest habit for me to break. More so than coffee. It was so apart of my routine and going to the gym that I felt I was “forgetting” something every time I headed for the gym.

      I recommend most people avoid gum. It can illicit cravings and make it hard to break sugar / carb addictions.

      Like you said the sugar / sugar alcohols are generally quite minuscule in the grand scheme of things, so perhaps not a big deal, for you to decide 🙂

      If I were to use any sweeteners it would be erythritol or stevia.

  14. Do medications or vitamins counter act with the diet?

    1. This is a loaded question but I’ll do my best to keep it brief.
      Yes and no.

      Many people will see drastic improvement in their blood pressure in a relatively short time. If they are taking blood pressure medication this can be problematic as their blood pressure will drop too low. So as one gets healthy, they often need to ween off / remove medication. Best to do this with your physician kept in the loop.

      As far as vitamins, meat is complete nutrition, so no vitamins are necessary and there are some anecdotal evidence that supplementing can interfere with the body’s natural homeostasis. That said, some people do take supplements – though not out of necessity but in an attempt at “optimization.” For example, if you work indoors and don’t get a lot of sunlight, taking a vitamin D3 supplement could be beneficial. Electrolyte supplementation is often beneficial while one is adapting to the diet.

      Hope this helps / makes sense!

  15. DR KEVIN,
    First of all I love your content and the fact that you answer all your comments

    Im not a coffee person. And I have kicked all sugared drinks for over a year now. But I do occasionally need a pick up, 2-3 times throughout the week. What about a sugar free beverage (ie red bull or monster) for a little extra boost when needed? One 12 ounce beverage does the trick. Does drinking this void the benifits of the diet itself?
    If it does Do you suggest an alternative to the sugar free drinks for small energy boost when needed?

    1. Hey Joseph, well I’m happy to help if I can.

      I don’t recommend sugar free beverages like red bulls or diet sodas in general; however, it would not just void the benefits of the diet.
      What I think is just as important is fitting this way of eating into your life, and if that means including a few small things that aren’t typically in the diet, then I say go for it. Now if you find they leave you dragging, or craving sweets, ect…then I might consider re-evaluating.

      Hope that makes some sense!

  16. As a hunter, the only meat I eat is what I harvest. I’m guessing since you said high fat that lean deer meat in not acceptable?

    1. That’s the best kind!

      Lean deer meat is just fine. The only issue is if that’s all you eat, you may not be getting enough fat to feel your best. If this is the case if you can add some animals fat or even butter that will help.

      1. Hi Kevin!! SO appreciate all that you do for for the world in educating us about the carnivore diet! Such a wealth of science-based information!!!
        I eat mostly wild game meat, too. Is there is a specific cut of meat from wild game that would contain more fat? Also, wondering if wild game, such as Bison, Antelope, Elk, and Deer come closest to what our ancestors would have eaten regularly. I’ve read that DNA traces cattle back to a small herd domesticated around 10,500 years ago. Therefore, it seems that the wild game would come closer to what our ancestors would have hunted. Research suggests that the Antelope is the closest in what would have been alive in the paleolithic era. What are your thoughts on this!

  17. I have really enjoyed reading this information!! My hubby brought this way of eating to my attention last week as he suffers from various health problems. I have been reading everything I can on the internet, yours is the best so far! We (hubby, 18 year old daughter and I) are starting on Level 1 Monday! Nervous, but excited and so hopeful that it will help my hubby and daughter with their health. I am doing it as well, because what can I loose! (We live down under Down Under on the island of Tasmania.) THANK YOU!

    1. Well thanks for the kind words, and congrats on diving in as a family affair!

      Let me know if I can help (the initial going can be great for some, and quite a struggle for others)

  18. Hey I’ve been trying out this diet, but including very small amounts of salad at lunch to avoid work colleagues from judgement, so I’m eating beef, lamb and chicken, adding some rocket cucumber and tomato for lunch, drinking coffee too. I have chronic fatigue for 5 years and had fibromyalgia for 5 years before that. Tried vegan for about 6 months, that didn’t help, been vegetarian for about 4 years and started bringing chicken and lamb back 2 days a week for last year and was eating a lot of butter and cheese. I’m on day 13 of almost carnivore, and have had really sharp back pain last few days that refers into my foot. It all came about after a day where I ate only meat and quite a lot of it, had kinda overcooked the meat too so probably hard to digest. I’m wondering maybe am I going too fast into meat and perhaps can’t digest it fully after being mostly vegetarian, maybe my kidneys are not used to so much protein, or maybe I should just cut out the limited veg, or just man up and wait for it to subside? Any ideas?

    1. Hey Karl thanks for the message.

      1. I’d ditch the plant-based foods if you are only eating them for coleagues approval. What you eat is your business, not theirs.
      2. I would recommend reading the 30-day guide to going full carnivore (you can download it on this website) – in short – there are a lot of bodily adaptations going on, and there are some things you can do to help mitigate symptoms, but sometimes symptoms are just a part of it (the guide goes into depth about this).

      I would just recommend not overthinking it (like wondering if you overcooked meat – that’s not something to worry about), and eat mainly meat, perhaps supplement with some electrolytes, and give it some time.

      1. Thanks Dr Kevin, I’ll have a look at that guide.

  19. Hello,
    I will soon be a college student in The Netherlands and wish to try out this diet, but I will have to stay within a restrictive budget. Here are some questions that I have:

    1. Would it be dangerous to eat only liver (or other organ exclusively) and if so how much would it be too much? I’m asking because organ meat tends to be cheaper.

    2. Organ meat from which animal is best? Is calf organ meat better or worst than beef organ meat?

    3. How wary should I be of cheating from time to time? I can see myself drinking a beer from time to time since I’m in college or eating sushi (I’m a big fan of sushi).

    1. Hi Matei, I understand the limited budget!

      1. I wouldn’t eat exclusively liver or organs. For example, just eating liver can lead to a lot of vitamin A which is a fat soluble vitamin that can store up to toxic levels.Having liver or organ once per day is probably just fine, I just wouldn’t do it for every single meal.

      2. “Best” is a tough word – best for what? For a particular nutrient? To obtain a particular goal (i.e. fat loss)? I don’t think there is a best (nor would I overly worry about it)

      3. Cheating can make it harder to adapt and can lead to cravings and slow progress towards particular goals, but hey, that’s life, and I’m not going to tell you not to have a beer in college (I’m also not going to tell you that it’s healthy either though)

  20. What about smoked meats. We have a butcher here that processes and smokes all there own meats. Also seasonings? Fresh Rosemary tossed into the pan with butter for basting a steak?

    1. Smoked meats are great.

      Salt is the seasoning I recommend.

      Obviously rosemary isn’t carnivore, but if you like it, and it’s not causing you any issues, likely fine.

      1. I’m doing this diet strictly for the weight and fat loss………I understand that it’s not “pure carnivore” to use seasonings, but if the particular spice has no carbs and sugar, then as far as losing weight and fat are concerned, I should be fine right?

  21. Of course I saw sardines after I asked the question. What about chlorophyll drops in my water? Would this affect my blood sugar? Can you have pork rinds?

    1. No need for the chlorophyll drops. And pork rinds are ok, though important to see what they are cooked in and if there are additives (usually there are) – best to think of these as “occasional” rather than daily “staples.”

  22. Hi! I started Keto a month ago to help with migraine relief. I’ve still had a few migraines (reduced severity), but wondered if you were aware of any benefits switching to carnivore. If so, given it’s been three weeks on keto, should I commence on phase 2? The migraines seem to be linked to hormones and stress.

    1. Yep many benefits (especially from removing plant-based foods, vegetables oils, etc…that are “keto” but not “carnivore” 🙂

      You can commence on Level 1 or 2 whichever seems better for you.

    2. My 35 year migraine/headaches have gone since switching from keto to carnivore.

  23. Can you drink chocolate milk or have hot chocolate made with warm milk?

  24. I just started my diet today and want to know if I can continue to take my pre-workout (LIT) and I also take BCAA’s?

    1. I don’t recommend pre-workout supplements, but if you want to keep them in for now, and perhaps phase them out as you go, that works for some people too.

      And no need for BCAA’s with this way of eating.

  25. This is quite similar to OA diet .no sugar, no white flour, 3 planned and measured meals a day and nothing in between. Yogurt and blueberries for breakfast , 3 oz. Protein on a salad for lunch and 4 oz of protein on salad and low carb veggies for dinner.with daily exercise, I lost 60 lbs in 3 months

  26. Hi Kevin,
    I sure appreciate your knowledge & responses.
    I can’t find anything re vitamin C. I know most animals (but not humans) produce their own. Why we don’t is a mystery to me! But I’ve been taking 2000 mg a day for a few years, and wonder how am I supposed to get it only eating meat? Please address this.
    I have just started and am almost through my first week. I drink bone broth and eat plenty of beef (with the best part, the fat!)
    Thank you!

      1. Wow. I love that kind of answer! Leaves no stone unturned! Makes me feel better seeing the WHOLE picture.
        Thank you 😊

  27. What about using collagen supplement in my coffee?

    1. It’s not necessary, but if you like it than it’s fine. I would just be careful to check ingredients (supplements tend to have lots of additives/fillers/etc)

  28. Can I take Advil ? I’m very sick at the moment and having serious headaches with a fever .. I took it already …. but I’m
    Still curious .

    1. I recommend avoiding NSAIDs if at all possible. But sometimes you have to do what you have to do. Hope you’re feeling better soon!

  29. Hi, Dr. Stock. I’m on day 6 of level I and plan to stay at that level. For me, I’m doing this in order to lose the last flippen, stubborn-as ten kilos. I’ve lost 55 kilos thus far doing moderate carbs, but no frankinfoods foods: refined sugar, processed carbs, flour, etc. I do plan to go back to my lower-carb, no-frankinfoods WOE after I’ve hopefully lost the last of the weight on this diet. Health-wise, I do well on my previous diet where I lost most of my weight. I have a couple of questions: 1, can I have malt vinegar (I want to eat sardines, but I don’t like them without vinegar); 2, my faeces have turned light in colour. I figure it’s just a result of the elimination of plants, and it is ok. Is this true? Will the colour return, or will it remain much lighter the whole time I’m on the Carnivore Diet?

    I’m really enjoy it. I haven’t had any symptoms other than the change in colour. I’ve always loved meat, and so this is probably why I’m finding it quite easy. I don’t drink tea or coffee (because I can’t stand the taste), and doing the CD has finally helped me kick the habit of my one diet Pepsi a day. Thanks so much. From NZ. :o)

  30. Is beef mince alright? You didn’t mention it. And also can I have mayonnaise and nut’s on this diet?

  31. Hi Kevin!

    Regarding the different types of beef, is it not as “good” to eat wagyu? It seems like there’s very few grass fed wagyu (at least in my country) and is it always better to choose grass fed beef compared to wagyu? Is it unhealthy to eat high amounts of wagyu? Thanks!!!

    1. Wagyu is just fine (though I wouldn’t go out of my way to purchase it 🙂

      If I have the choice I choose grass-fed, grass-finished. But I don’t worry too much about the differences between grass fed, wagyu, and grain-finished meat.

  32. Hi there,

    Are you able to tell me how much electrolyte i should be supplementing on stage 1?

    At the moment i am using kruschen salts in water and a 400mg magnesium supplement.

    Also, is home made beef jerky prepared in a dehydrator a good snack food for during the work day? I have been seasoning it with salt and tumeric, but am worried about the lack of fat content.

    Lastly, I am a 31 year old male 72kg and 1.74m tall – would you say 600-750 grams of beef morning and night would be an adequate amount of food for someone my size?

    Thanks.

    1. Yes there are supplement guidelines in the 30-day guide (that you can download here on this site).

      Homemade beef jerky is a great snack (especially since you are the one making it, so you know what is/isn’t in it! Commercial versions tend to have additives/sugar/etc.)
      No need to worry about the fat content.

      I would say eat until you’re satisfied. It’s different for everyone, especially when getting started. This explains more: https://meat.health/knowledge-base/carnivore-diet-tinkering/

  33. What about fiber and digestion? Isn’t all that protein bad for your stool quality and kidney health?

  34. Hi Kevin,

    Would it be safe to say my body wont be in ketosis while doing this?

    Thanks

    1. Not safe to say that 🙂

      Depending on cuts/food and activity/lifestyle people are in varying depths of ketosis (even though this isn’t a ketogenic diet per se – as in counting macros to hit some fat:protein ratios or measuring ketones).

      If you need to be in ketosis for medical reasons (i.e. epilepsy or cancer) this diet can still achieve that, but picking foods has to be done with a bit more care.

      If you don’t need to be in ketosis for medical reasons – I recommend not worrying about it.

  35. So I’m 9 days in. Been eating 500 grams high fat ground beef for dinner and 800 grams of steak for breakfast.

    Ive noticed my libido has tanked out big time though.

    I think i remember reading somewhere that this might happen?

    As a guess how long before I might see that bounce back?

    1. Yes this happens to some people – especially if experiencing rapid weight loss.

      I think it helps to view it from an evolutionary perspective, in times of energy deficits (limited food around), creating more kids to feed would be problematic.

      As far as time, it’s variable for everyone depending on what their current health / life is like.

  36. Hi,
    What oil would you recommend cooking meat in during level 3?
    Thanks!

  37. On the first week of the diet.

    1. Is it OK to supplement with a green powder in the morning on an empty stomach (I specifically use GREEN VIBRANCE because of the probiotic content) and have all my main meals of the day strictly meat based while I’m fully adapting?
    I want to know if this works against the benefits of the diet or it won’t deviate them as much (maybe slow it down but still keep me in ketosis?). Would the gut biome still develop in a positive way ?

    2. I’m really enjoying this diet so far and I’m also trying to use it for potential muscle gains. Is there any real benefit in having a meal after a workout to maximize results?

  38. What’s the warning about fasting or calorie restriction? It’s missing from the article.

    1. Sorry about that Steve (if you download the 30-day guide on the left – it’s in the “WARNING” section at the end).

      But there are a few issues – one big one being the regulating of appetite and interference of normalizing the transition (everything from hormones to fluids).

      1. Hi Kevin, is the 30-day guide still available for download now? Can’t seem to find the file after clicking the link. Thanks.

      2. As a result of ulcerative colitis, I’ve had a Jpouch for four years now and suffer from chronic pouchitis. I’ve been onanti-biotics to treat the pouchitis, but recently had to discontinue one medication (ciproflaxin) due to developing Achilles tendinitis.
        Also have chronic fatigue and a few other issues.
        I’m concerned about weight loss with this diet, and being able to get through the “trough” without severe complications due to not having a colon.
        I’m interested in your thoughts and whether you’ve known anyone with similar issues who has tried the carnivore diet.

        Thanks in advance.

        1. If you have excess weight (fat) to lose – then I think losing it shouldn’t be a concern – rather a good thing.

          If you you are worried about losing muscle – I haven’t found that worry to be justified whatsoever.

  39. On Day 8 of the experiment, and I feel better than I have in years. What about turkey thighs and legs at Level 1? Is there a particular reason you say BEEF, lamb, pork, chicken, and fish without including turkey? I’ve probably eaten more boneless, skinless, 100% ground turkey breast over the last couple of decades than anyone I know, since I accepted the “High fiber, low cholesterol, and low saturated fat” story that was propagated, and so my guess is that I won’t react to them negatively, but I haven’t had them for years. To my knowledge, turkey thighs and legs may be about as fatty as chicken thighs and breasts, and it would give me at least a bit more variety.

  40. When it comes to chicken and turkey at Level 1, are we supposed to eat the skin? I assume that is mostly fat.

    1. Yes you can. But if you don’t like, no need to force it.

      Though if eating lean cuts and feeling lethargic, then increasing fat consumption is likely a good idea.

  41. On Day 9 of level 1. Since about 1990, I’ve only eaten skinless chicken and turkey breast as my meat, with the exception that I added salmon and sardines for about 6 years or so, but then somehow I became allergic to them. And so I wonder if overconsumption, with my particular auto-immune system, could be how it happened (in the context of intense stress at the time.) And if so, then I’m wondering about overconsumption due to having such a limited diet and so I’m thinking of adding pork . Now I have had pork when I was a kid, but haven’t had it since then (I’m 59). At level 1 I’m thinking of trying to get some variety, but when I tried Lamb the other night, which, admittedly, was the first time I had had lamb in my life, I had a similar allergic reaction (my interpretation) as I did with the fish, though to a lesser degree. So is it wise for me to explore pork at this level when I haven’t had it since I was a kid, and then even sparingly? I’m trying to have some variety because I have come to the belief over the years that you can have “too much of anything”, and when you do, or at least when I do, I may become allergic to it. This is my greatest fear in limiting my diet so radically.

    1. If you are really concerned you can skip to “Level 3” which will help you identify any foods you are sensitive to. Though I’d recommend sticking at this level for 60+ days before testing food so that you don’t get false negatives that could be attributed to normal adaptation symptoms.

  42. What is the value of Pink Himalayan Salt as opposed to both sea salt or regular iodized salt? And why is there no salt whatsoever at Level 3?

    1. Pink Himalayan Salt is just known to be quite pure. Regular sea salt or regular iodized salt is just fine.

      There is salt in “Level 3” – sorry if that is not clear. Keep salting to taste 🙂

  43. What about mushrooms? Can you have those since they are not technically plants?

    1. Yep that is just fine. (I believe horse meat has a tendency to be pretty lean, so just make sure to try and get some fatty cuts in)

  44. Hello, I dabble in herbalism and use medicinal teas, tinctures, and capsulized supplements for a variety of things. Does this conflict with The Carnivore Diet? These are not typical nutrient supplements. Some of them are for sleep, circulation, mental clarity, adrenal health, reproductive support, dream enhancement, or for individual organ cleansing and strengthening (for example).

    Thank you!

    1. Well it conflicts with a “purest” view of the carnivore diet as these are plant-derived. The question is, is it hindering or hurting your health/goals. If not I think you are probably fine, but perhaps it’s worth experimenting taking them out of the diet and then bringing them back in if you’d like (and seeing how you do).

  45. Hi Kevin –
    Day 15. Day 10 of nothing but grass-fed beef, chicken thighs with the skin, salt, and water.
    My most pressing concern now relates to getting enough fat. Given that grass-fed beef is leaner than grain fed beef, it seems to be difficult to get grass-fed beef that is fatty enough to meet the 70% fat to 30% protein ratio. I want to eat grass-fed beef, since it’s fatty acid profile, among other things, is no doubt healthier, but when I look at the nutrition information on pre packaged grass-fed ground beef, NY strip steaks and even ribeye steaks (at least the ones from EelRiverBeef.org) they all have a less-than-1gram-of-fat-to-1gram-of-protein ratio. They say something like 16 grams of fat to 20 grams of protein, or 17 to 21, etc. In fact, the Eel River ground beef says 14 to 21 (So I choose the fattier one I get from another source that is 17:21). And I assume that that is the amount of fat in the meat prior to it being cooked, with the result that the amount that I actually consume is less than that, as I don’t consume the rendered fat, for I tried that once and I think it may have given me some acid reflux. Any thoughts or suggestions on this? I realize that a 1:1 ratio is about 70:30, so I’m hoping to achieve that. I’m particularly concerned about this as I look ahead to possibly trying level 3 after about 60 days at my current diet of chicken and beef, for I think the chicken thighs with the skins are fattier than any of the grass-fed ground beef, sirloins, NYs, or ribeyes that I have so far found. (And I am consuming all of the fat on the steak around the edges, etc.)

    1. Hi Tom, you don’t have to worry about trying to hit a 70:30 fat:protein ratio. That is a common ketogenic ratio; however, it’s not something you need to try and obtain unless you need to be in a certain depth of ketosis for some reason (i.e. to treat epilepsy, cancer, etc.). Unless, of course, you know that you feel best at this ratio, no need to worry about trying to hit those macros on a daily basis.

      1. Thank you, Kevin. That helps relative to the 70/30 numbers I had in my mind. Additionally, part of my concern comes from something I read Nina Teicholz book THE BIG FAT SURPRISE in the footnote on page 309 and also on the bottom of 334 through the top of 335 about the potential of “nitrogen poisoning [from protein] if [it is] not combined with *sufficient* fat.”(p. 335). Somehow I thought that a 1-gram-of-fat-to-1-gram-of-protein ratio might be the right ratio to avoid such poisoning. For, by my calculations, I’m eating, roughly, 250 grams of protein a day! That seems like an awful lot of protein for a guy who is only 5’9″ and 160 lbs. Admittedly, I’m athletic and workout intensely, etc., but I’m also 60 (The clock is past midnight, so today is the 18th and hence my 60th). Is there some danger (nitrogen poisoning or otherwise) in a guy my size eating THAT much protein (about 3 lbs of meat a day). I heard Shawn Baker say he eats about 3 lbs of meat a day and he is 6’5” and, apparently, a world record holder in certain weight-lifting events. I know you said that I may eat a lot more in the adaptation phase than I will later once various things are “healed”, but it is hard not to think that I’m eating too much protein. Can’t it be hard on the kidneys, as well? Somehow I have a recollection of having read that somewhere years ago.

          1. So, three pounds of meat a day, which in my case comes to about 250 grams of protein, is no problem for a guy who is only 5’9″ and 160 lbs. That surprises me, but given how I feel, and your assurances, it seems very plausible. I never would have guessed (precarnivore experiment) that I could “need/use” that much protein in a day without negative ramifications. I assume this amount will eventually shrink after I’ve “adapted” and “healed”, as you say. Yesterday, I only had about 2.5 lbs., and, admittedly, I woke leaner today than I did yesterday (It was palpable, though my HIIT workout in the afternoon may have had something to do with it too). Apparently, I do need about 3 lbs. a day if I want to not lose weight. I suspect that if I lose more than a pound or two from my present weight, I will move into an unhealthy overly-lean state-of-affairs, and I don’t want to do that, per your article and podcast advice on the topic. Very interesting. Thank you for your help. Today is my 60th b-day and I feel as good as I have in at least a decade, if not more.

  46. Hey Kev.
    Can l eat raw fish?
    Can l mix beef and pork fat?
    Can l eat raw beef?
    Is prociutto allowed?(dried pork leg cured for 9 months with only salt?)
    Can l wrap beef or lamb in chicken skin and cook?
    Cherrs Adam

    1. Hey Adam, while I do none of the things you listed, you absolutely can. I know many people who do just raw meat – there are obviously just extra precautions to take.

  47. Im 5.10 264lbs 41 male. What quantity meat do you recommend i take in. Eating once a day, mix of beef and pork. Some eggs.

    1. I’d recommend you eat until you’re satisfied, and whether that’s 1 or 2 or 3+ meals is just fine. Most people eat 2. I like to eat 2.5 🙂

      And if it’s 2 or 3 or 4 lbs that’s just find too.

  48. I don’t have beef or pork available in my area, so I’m doing fried eggs (four no.s) in the morning chicken for lunch and dinner. I occasionally take some cold coffee with breakfast. Also, I mix things up sometimes with some local freshwater fish for dinner. I’ve been on this diet for 4 days, should I continue this ?

    1. Yep – doing the best you can with what you got! If I were you i’d probably eat a lot of the local freshwater fish (especially if there are some fatty fish like salmon). If you are feeling hungry even though you are eating enough, then I would try and get some more fat in (if you can’t find fattier cuts of meat/fish then adding in some butter is ok too).

  49. hi Dr. Kevin
    never had a diet in my life. i ate lots of sugar daily and got odese.
    This is my 15th day carnivore eating all kinds of meats and eggs.
    i lost 6kg and im planning to loose 20. no sugar cravings no problems at all.
    i just want to ask if it is right to use vegetable oils for cooking.
    and since im in greece is it ok for yogurt?

    thanks in advance

    1. Hi Thomas, glad to hear about the early success.

      No I wouldn’t recommend vegetable oils (I’d cook in the fat from the meat or use ghee/butter).

      Yogurts tend to be very different. I don’t recommend them (but if you wish I’d at least do Level 2/3 for a time and then add back in)

  50. Hey Kevin,

    Is drinking soda water / sparkling water allowed at all levels?

    Cheers,

  51. I buy high quality, grass fed and finished pork lard and beef tallow. Can’t I just take a couple of tablespoons a day to increase my fat intake as I am unable to eat large quantities of protein. I have stopped loosing weight as I am not ingesting enough fat.

  52. Hi Dr. Stock. I read some of the other comments and i feel the impression i have about seasoning is that parsley and pepper are okay in small amounts in the beginning. If that’s the case, what else is can be used? I mainly use butter and chicken stock, is that fine?

    1. Hi Abdullah, yes in “Level 1” that’s just fine, but if you haven’t read the 30-day guide (downloadable on the left) I’d recommend checking that out so you know what/how to advance to Level 2 if you so desire.

  53. Is distilled water good for carnivore diet? Do we need minerals?

  54. Is it okay to have a cheat meal once a month?
    Reason I ask this is because sometimes I need to be present with my loved ones and having a sushi or some other kind of organic meal is part of life.
    Cheers!

    1. Hey you can do whatever you want 🙂

      I generally recommend not doing cheat meals (especially early on) as it can bring back cravings/addictions. But life happens and sometimes “life” comes ahead of a healthy meal.

  55. Is it a good idea to take fish oil tablets on the carnivore diet?

    1. You don’t need to and would be better eating fatty fish like salmon. But if you feel like you want to supplement to get higher concentration of EPA/DHA then best to buy from a reputable source as they can be quite unstable/rancid, I’d store in the fridge.

  56. I’m 7 days in at level 1. Is it ok to eat shellfish, i.e. lobster tail, king crab legs?

    1. Yep totally fine – though I would recommend checking out the 30-day guide (you can download on the left) for what to watch out for/avoid.

  57. Hi Kevin. I have just started taking my first tentative steps into this world and for the last 4 days I have been eating scrambled eggs + bacon for breakfast, tinned tuna + cheese for lunch and chicken, beef or pork for dinner. I have also been limiting myself to 2 cups of coffee with milk (no sugar) per day. This is coming from a pretty unhealthy diet of takeaways, pasta and sugary snacks. I realise that the milk and cheese is probably inadvisable, but I fear that I won’t be able to maintain it if I go all in straight off the bat. But I also worry that I’m eating more cheese than normal, and this may not be good. What do you make of what I’m currently doing?

    1. Hey James that’s just fine!

      I’d recommend doing Level 2 and perhaps Level 3 at some point, but sticking at Level 1 for as long as you need is just fine (especially if helps you stick with it 🙂

  58. Hi Kevin,

    This sounds great, and I’d love to dive in 100%, but I seem to have a quite strong histamine intolerance, and pretty much all beef is aged. So, I minimise it – sadly!

    But, fatty beef mince (aka ground beef) seems to be ok. Have you any idea why this might be? My theory is that this meat isn’t aged, unlike steak mince and regular steaks.

    I’ve spent literally hours trying to find the answer online, but can’t find anything.

    Would love to hear your thoughts. Thanks!

    1. Hey Jason, what I find quite common is that people think they have histamine intolerance when really it’s intolerance to other foods (or if they are carnivore they are just going through adaptation symptoms).

      If I were you, I’d simply go through Levels 1 through 3 (as laid out in the 30 day guide) and see if that doesn’t help pinpoint the real issue.

      1. Hey, thanks for the quick reply. Hope you’re right! I’ll do that, absolutely. I suspect it is histamine, mainly because smoked and canned meat has me severely out-of-order for about 2 weeks. But I’m keeping an open mind. Cheers

  59. hello Kevin, including avocado or coconut butter is ok, no? since both are mainly fat?

  60. Love it. What about MCT oil? Also curious on thoughts about prescribed adderall and how that would go with it? Thanks

    1. I’d pass on the MCT and focus on getting my fat from animals.

      I can’t speak to adderall, but my gut instinct is that the mental benefits of this way of eating would make adderall unnecessary. Focus and maximizing mental performance is what initially drove me to carnivore and I think it could help get a lot of people off that drug.

  61. Hi Dr. Kevin.
    I had passed from 10 years vegan, raw vegan to carnivore diet one meal as day no failed for last 1month and 10 days based on beef, lamb, eggs few times (average consuming goes from 1.2kg to 2.5kg) . What happens is I pee a lot at night (3/4 Times) and my stools are still a bit liquid is normal still after aLL this time?

    1. Hi Rodrigo yes this is common early on (1 month is still very early – especially considering 10 years vegan).

      Check out the 30-day guide (you can download it on the left) about some things that can help you with sleep and stools while you adapt/transition.

  62. I forgot to tell you exercising 3 to 5 hours day yoga, movement, lift weights. And calisthenics.

  63. I am a 15yr old, ex 7yr vegetarian and I have been on this diet eating just beef and eggs and salt for over 2 weeks now. Surprisingly my side effects have been very minimal thus far. The reason for my pursuit in this diet is to gain weight/muscle and clear up my psoriasis. Neither of which have been improved since starting the diet. How long should I hold out for? The diet is very expensive and I don’t want to waste money. However, if it ends up helping me in gaining weight and clearing my skin it would be worth the money. I eat about 2.5-3.2lbs of meat a day and currently I weigh 105lbs at 5″5. How much should I eat in order to gain weight and again how long should I wait to see if it helps with my skin? Thanks!

      1. Ok, I will stick with it then. I’ll let you know how I am doing in a month or so. Thanks for all the info on this site because without it I would be having a much harder time right now.

  64. Dear Dr Kevin Stock

    I have been attempting to go zc for a while. I have researched it thoroughly as I have gastroparesis and crohns disease and I am one of those people that has to be super strict and just eat beef as all other meats/fish cause major stomach swelling or pain. However every night I lie awake unable to get to sleep until I eat some fruit like blueberries. My brain just doesn’t let me switch off. Have you any suggestions as I am fine during the day but I have such bad insomnia at the moment. I really want to do just do beef and water for that mental release and freedom as well. Kindest regards

  65. Hi Kevin,

    What about eating mushrooms? Would that be a problem on this diet, I don’t really consider them to be plants.

    Thanks

    1. True, while not plants, mushrooms do have their own issues, and really are not a part of this way of eating.

      That said, if you love them, and do fine with them (test them after level 2/3) probably no big deal including them occasionally.

  66. Dr Stock, I have 3 questions:

    1) Do you disagree with Dr Aajonas Vonderplanitz recommendation of adding raw milk (either cows or goat milk) and vegetable juices (not vegetables)? He said he healed a lot of people on such a diet.

    2) Is it true that it’s best to eat meat raw because cooking meat kills a lot of important enzymes?

    3) Would this diet be inappropriate for an athlete competing in sprinting, due to their need for glycogen?

    Thanks.

      1. *3 – Sorry I meant “Yes” (as it would be perfectly appropriate), but glycolytic activity does take time to adapt (for example – I do more bodybuilding, and it took 8+ weeks to really adapt)

    1. Curious…I really know nothing about this diet but struggle with weight going up and down (318lbs down to 236lbs and now back up to 295lbs.) I struggle with depression and emotional eating but I also have IBS. How would this diet be for IBS since I read above that stools get pretty loose? I already have that issue often with fatty or spicy foods.

  67. Hi! I’m really interested in this diet since I’ve changed my nutrition due to gluten sensitivity. I’ve been eating mostly animal products like meat, eggs, hard cheese, and some vegetables like mushrooms, broccoli, carrots and such. I’ve also noticed that rice and seeds don’t agree with me anymore after this change. And I drink coffee every day.

    I have a regular workout routine of at least 4 days a week, with 3 of them being high cardio (Muay Thai) so my question is, is there any special consideration I should have in mind besides the ones in the guide?

    Thank you! And thanks for this great resource.

  68. Is coconut flour ok on a carnivore diet? Specifically for keto bread.

  69. Hi dr. Kevin stock,

    I’ve been on keto strictly for about 4 months and have seen some improvements from a terrible fungal overgrowth. I still deal with some symptoms and was wondering if maybe carnivore could speed up my recovery. I love eating steaks and am used to fasting long periods of time at this point. Do you think I can benefit from this approach more than keto? I have developed a slight disgust for olive oil at this point doing keto. Maybe I should listen to my body?

    Time will tell I suppose. Just looking for a few words of encouragement before stepping further down this path I guess.

  70. Hi Dr Kevin,

    My boyfriend and I are starting a carnivore on Monday. I have crohns disease (though no flare ups in a very long time) and had read some concerns about red meat and links to colon cancer which I am already at higher risk for but I also keep reading testimonials of people who have had LESS digestive problems from this diet. What are your thoughts?

    Also, I am a bit paranoid of losing weight fast enough to get loose skin. I am planning to make gummies out bovine gelatin flavored with green tea for extra collagen. Is this okay?

    Is it also okay if I eat around a pound of meat and some hard boiled eggs? I can’t imagine I’ll be hungry for more than that.

    1. I will be writing about red meat and cancer in the near future at https://kevinstock.io but the evidence presented by the WHO just doesn’t support the claim in my opinion.

      I think being paranoid about losing weight too fast is an unfound worry – I’d worry about not losing weight first. I don’t mean that to sound harsh, just I think if you are going to worry direct that worry to something more productive 🙂

      I would focus on eating whole fresh meat as much as possible and use “gummies” or other food-like stuff as exceptions.

      Yes that’s fine – I’d recommend reading the 30 day guide as there is much more in that about what to eat on a day-to-day basis.

  71. Hi Kevin,
    Wow I came across this whole carnivore diet thing while looking at meal plans for skinny fat muscle gain. And proceed to find out more, thanks for your article. I do have some additional questions

    I have a bad shoulder from bench press 10+ years ago and herniated disc L5S1. Have any of your clients had similar injuries and saw improvement with carnivore diet, possibly to help with inflammation?
    Meanwhile i also have adult acne. This diet is getting exciting.
    How is the finding on different ethnicities? I’m Chinese, for the past thousands of years we seem to be taking in more white rice, vegetable, pork and chicken. In fact many of us have problems or allergies with red meat. I can see this working better with caucasians.

    Lastly what are your opinions on fruits? And nuts like macadamia nuts and almonds. And seaweeds?
    Also sashimi (Japanese for raw fish)

    Thanks. Currently on carnivore diet for 2 days.

  72. Hi there,

    I respect the time and effort you have put into all this Kevin-

    Firstly is it a good idea to have vitamin D3 and magnesium with the diet?

    If you decide to have abit of bacon and eggs at somepoint will that put you back to square one in the cleansing period?

    Is a bit of vodka and soda water acceptable at the weekends?

    I have some more questions but I will just start with these for now.

    Much appreciated 👍🏻

    1. Hi Dan, good questions – and I’d recommend you join our private group here so that the whole community can help out (as well as get answers to the same questions):
      https://www.facebook.com/groups/meathealth/

      That said, you don’t need to take vitamins, some people choose to.
      Bacon and eggs are just fine. I’d just take them out in Level’s 2 and 3 as laid out in the 30 day guide (you can download that on the left)
      Alcohol obviously isn’t carnivore (nor a health food in anyway) so if you choose to drink it, that’s totally your choice.

  73. I have asked a couple questions now but gotten no replies? Is there something I am missing? An email list…’Follow thread’ check box?
    Anyways I love meat and want to try this diet because I am currently disabled due to chronic pain and spinal issues I have had all my life…certainly related to inflammation.
    I asked if beer was permitted on any level. More reading tells me that just will not suffice which is very troublesome. Who wants to go through life and never be able to enjoy a beer on a hot day? Seems extremely absurd unless Beer is actually killing you. Is there any alternative that is less harmful that could be tolerated in small doses or weaned out over time? I don’t drink anything in the winter but I really do enjoy a beer in the heat of the summer.
    Also you mention butter? What exactly would anyone use butter for?? Slather it on their steak? Coat some hard cheese with it? Other than in the pan to fry eggs it’s redundant to even mention it is it not? There is NOTHING in this diet that butter can remotely be used on ?
    And there is no mention of any other dairy products that might be exceptions? What about yogurts or cottage cheese? Are they no good as well even though hard cheeses are okay? I ask because I eat these products and thought they were gut healthy? Do you have any articles explaining why these other foods that are so closely related to the dairy products you approve are discusssed?
    Your view is appreciated.

    1. I haven’t seen your other questions.

      But to address these – my first thought is – who wants to go through life with chronic pain and spinal issues? Personally, I’d rather not have a beer on a hot day then live my life in chronic pain.

      People use butter to cook/grease a pan. I generally don’t recommend just adding it for the sake of adding fat (though I know many people do like to have butter with their meat).

      Might want to check out this for more about dairy: https://www.kevinstock.io/health/should-you-eat-dairy/

  74. There is a growing number of people who simply are NOT comfortable with using Facebook in any way shape or form and for good reason with all the unsavoury practices Zuckerberg has perpetrated and admitted too in recent years. I don’t mean to be negative but its a fact.
    You keep telling us to go to Facebook for more answers? Is there not other options for people who want to join in your conversations? Because much of what people are asking here seems to be redirected to Facebook. I will not use Facebook for will much if not all of my business partners and friends and family.

    1. Not using facebook is totally your call but it’s a very nice service to organize a conversation.

      Some people also choose not to use the internet, but for them to complain that they can’t get information easily is a personal problem for which there is a solution that they choose not to use.

      Perhaps you should start a MeetUp in your area.

  75. I know we should just drink water, but grew up drinking plain oolong tea, I can’t seem to give it up…so I wonder if I can drink tea without anything added while doing this diet. I am not sure how much meat I should eat…I can easily eat 1kg..no kidding, but since I am from keto, which I just had 1200 calories (enough for a small lady like me), but in carnivore I tend to eat so much more…for example today, I had about 650 g of beef brisket, 50 g beef heart, and 50 g beef liver..I feel 80% full, so I stopped, although I could easily eat another 200 grams of beef liver..and I am already 7-weeks into carnivore. I usually eat 2 meals in 4 hrs window.

  76. Hello Kevin. I’ve been quite succesful with this diet. BUT, I simply cannot quit my bulletproof coffee (Coffee w/Butter and sugar so it’s a triple-bond addiction). Like 2-3 cups of BPC, which amounts to 4-6 tsp of sugar a day, without a single day off it since the carnivore thing began (3 weeks now). Is this in some way hindering my body’s adaptation period? I feel great and all, but I suspect that even a little sugar can get in the way of my body to transition. What’s your take on this?

    The funny thing is, when I see things I was addicted to, like chocolate cookies or chocolate bars, my brain says “hmmm maybe we can take one” for a second, but my stomach reacts as if I was imagining myself eating a pencil or a shoe. My body just rejects the idea.

    What I would like to know, is if it’s allowed to keep drinking it (It is my only sugar/Carb intake)?

    1. Personally, I’d ditch the BPC. It’s not necessary to go cold turkey – but I’d gradually reduce/eliminate the sugar and then do the same with butter. It can interfere with adaptation, and it can keep cravings alive.

      Of course, you are allowed to eat however you want 🙂

  77. Hello Dr Stock, Thanks so much for the tremendously useful plan and detailed explanations. I’ve been mulling over the idea of starting this diet for a while and your 3 step plan has just pushed me over the edge; I’m ready and keen to start level 1 !

    I’m 53, generally healthy and a little underweight if anything (I eat lots, including lots of sugary nonsense, always have), but am lacking in energy and have been generally ‘not feeling great’ for a year or two. I had a full blood test checkup a few months ago and was told I’m in surprisingly good shape for a lifelong smoker, drinker and general layabout, slightly high cholesterol but still below the ‘be worried’ threshold. Since then I’ve been thinking about my diet as the, or a possible cause for my generally feeling a bit rubbish.

    I eat a fairly healthily ‘balaced’ diet, in the traditional sense anyway, I make my own wholemeal bread and usually cook meat and lots of veg from fresh but snack a lot, and often on sugary rubbish; so I want to see if this helps, and I really like beef !

    The thing is, I keep fairly good stocks of err.. ‘healthy’.. food like high fibre cereals, bread flour, seeds (which I put in the bread), pasta etc. This is mainly so I can buy in bulk to save cash, so can’t really afford to just let it expire or throw it away, but I want to get on this right away or as soon as possible, which leaves me with a dilemma.

    I could gorge on cereals, bread and pasta for a month, then start level 1, or I could start on level 1 right away and say, have a bowl of the cereal or toast for breakfast or have pasta every other night but be a carnivore for the rest of the time.

    Can you please give me your opinion on my options, either just plain delaying the start but preloading a whole lot of the precise stuff which I’ll then be specifically cutting out ! – or starting right away but messing it all up a bit for the first couple of months.

    If neither option is great, and neither of them sound it, having just typed them ! – then perhaps I can do some swapsies or keep them to feed guests or for me if I decide to go back to a traditional diet.

    I guess what I’m asking is, is there any point at all in doing it half-heartedly at first (and still doing 30 days when I get to ‘pure’ level 1 before progressing), and would the ‘pre-loading’ option just make the whole process take longer to find out what the true result is, after the delayed start.

    1. I recorded a podcast today that talked about this very subject – “healthy” – foods.
      Foods that we’ve been taught are “healthy” (as you mention “high fiber cereals, bread flour, seed, pasta, ect.”) and are really causing so much of our health deterioration.

      You can check it out here: https://anchor.fm/kevinstock12/episodes/Episode-010—Health-Dangers-of-Plant-Based-Food-e2obo8

      I think starting half-heartedly is a recipe for not ever really giving it a full chance. That said, easing into it can help reduce transition symptoms. Your call though 🙂

  78. Hi Dr. Stock, thank you for all your information. I have been carnivore for almost three months. I am somewhere between a level 2 and 3 protocol minus dairy. I am wondering if you’ve seen this before, I was eating ketogenic prior to strict carnivore. I noticed a body composition change when I first started carnivore, everything has remained the same, but my body composition has changed back to what it was prior to starting carnivore. Everything I’ve read suggests not to focus on caloric restriction until you’ve been on the diet for a longer period of time. I’m puzzled as to what caused me to lose weight initially and then gain it back, while nothing else has changed with my diet, exercise or other factors that I’m aware of. Have you seen this before? Any thoughts or resources as to why this might be happening is greatly appreciated. (for reference I’m a 31 y/o female who has a pretty high level of exercise and lean muscle mass). Thank you!

  79. Hello and thanks for your swift response, fair enough that in the end it’s my call, I’ll check out the podcast.

    I’ve done a good bit more reading since I posted the above, and have already decided to stash away a couple of boxes of the carby food somewhere cold and dark and start level 1 (with coffee with cream in the morning, initially) after a visit to my local butcher tomorrow. Happily I have a great independent butcher a short drive away, looks like I’m going to be a good customer of his.

    Thanks again for your work on this, much appreciated.

  80. So, since everyone else has gotten quite personal with their details I feel comfortable doing the same. I am a female and I happen to be prone to UTIs, because of this I have been on cranberry supplements of one kind or another for years (if I go longer than a week without some type of supplement or glass of 100% juice I get a UTI).
    I have been considering this WOE for a long time and this is my major concern. I have seen many comments attesting to kidney benefits, but I’m not quite assuaged in my concern for the rest of my UT. I was planning to do Carno+ Cranberries, but that seems so counter productive.
    After reading what I have, I’m now thinking you’ll recommend it as a test product in Level 3 unless cranberries would be a hard “no.”

    1. While I wouldn’t eat them it wouldn’t be “so counter productive” – as increasing meat consumption, I think, is a good idea no matter what.

      If your nephrologist and you think you need cranberries – then that’s your call – but like you said, you may find using the 3 Level framework a good way to find out if you really need them.

  81. Great podcast thanks (calamitous musical intro aside… a bit full-on perhaps :)) I already had a decent understanding of the historical timescale of our diet but your explanation really made the nutritional relevance of it hit home.

    It reminded me of Yuval Harari’s fantastic book ‘Sapien’ where he essentially describes the agricultural revolution as the enslavement of mankind by wheat, which I thought a marvelous analogy, but perhaps it’s a more sinister enslavement than I thought !

    The two factors I was completely unaware of until reading your articles, and a bunch of others since; are the toxic defensive mechanisms of plants and the inhibiting effects on absorption, and thus the pointlessness of drinking sweet orange juice for the vitamin C (guilty) and the like – it all makes a great deal of good sense; I’m more sold on the carnivore idea than ever.

    I’m off to see my new best friend, the local butcher, tomorrow !

  82. Hello there, one more question if I may, in the ‘symptoms and cures’ page it says ‘Be asleep before 11’.

    I’ve lived on a non-standard schedule for a couple of years now, generally my bedtime is whenever I feel tired, usually 2am, maybe 3 but sometimes earlier.

    I live alone and work remotely on my own timetable, have blackout curtains, no alarm clock and nothing loud happens nearby so I invariably sleep until I wake naturally. Presumably the main thing is to get a good amount of sleep around the same time each day, regardless of what the clock says.

    How meaningful is the specific 11pm time ? – presumably it depends on circadian rhythms, sunrise/sundown time, established habit etc. ?

    Thanks again 🙂

  83. I am struggling a bit at the moment with the lack of dessert, in the sense that I enjoy the meat meal but after I feel like I want something sweet to take the taste out of the mouth of the meal. Any tips on how to deal with this? Is there anything I can actually have as “dessert” that doesnt mess up the purpose of the diet? Is a small spoon of natural greek yogurt an option?

    Thanks in advance, and greetings from Portugal

    1. Part of adapting (and one of the biggest benefits of eating this way) is killing carb/sugar addictions. So I don’t recommend anything sweet which can really just keep that addiction alive and make it harder to get through. My advice is to have your favorite cut of meat for dessert 🙂

  84. Can you explain if there are any detrimental effects long term for consuming grain-fed beef and its fats on carnivore? As you know living in North America, grass fed beef is a little pricier and it’s not ideal for me to acquire on a regular basis. Thanks!

    1. Hi Mikki, grain-finished is just great. It’s omega 3:6 is a bit less “ideal” than grass-finished, and it has less CLA – but there is just no evidence that long term this differences make any difference at all.

      I eat grass-finished as much as I can get my hands on, but like you, I eat a lot of grain-finished just because the cost/benefit ratio tends to be a bit too far skewed toward the cost side of the equation.

  85. Thanks for the reply. One more question. I just went out to dinner with my family… and was feeling a little tired of steak or hamburger patties only… so I mixed it up and got chicken wings, without sauce… But it felt like a cheat still… What is your opinion on this?

  86. Hello,

    I have just started at level 1. My main motivation is to feel better and look better. I have been following a eat what you want diet as long as I stay under my daily caloric diet.

    I weigh 220lbs. and want to get down to 200lbs. I know the recommendation is to just eat as much as you want and when you want on this diet, but noticed that I can easily go over my daily caloric deficit budget in order to lose fat.

    I’m not feeling confident or trust enough that I can just eat as much as I want on this diet without the risk of gaining weight and fat.

    Do you think it will be okay to stick to this diet while continuing to track all calories for the purpose of fat/ weight loss? I do understand the examples you have with Sally and the other gentlemen, but I’m still not 100% clear on this.

    Thanks for your time!

    1. Hey JP, I completely understand where you are coming from.

      I have really emphasised an answer to your question in 2 places (that I highly highly recommend you reading before starting):

      1. In the 30 day guide – in the “WARNING” section at the end
      2. In the guide “How to Lose Fat on the Carnivore Diet” – this directly answers the question

      Hope this helps and let me know if you have any further questions!

  87. Hi, I’ve just started looking into the carnivore diet. I have a few questions. What about kids? I’ve got a 2yr old and a 6yr old (who mostly ate meat anyway, we make mixed cooked diced veg with meat for most of our meals)
    I have Celiac disease and find I still regularly develop anemia (mostly iron and b12 are they ones I’ve noticed) Would be fine to continue supplementing for that when I feel the need?
    Also, what about bone broth? I have heard it’s good for gut healing but that it can be high in histamine if it’s cooked too long, would you recommend avoiding it or just not cooking it as long?
    We have started fasting at least one day a week too (not the kids though) Is fasting recommended on the carnivore diet?

    With the kids involved it’s hard to keep them from feeling like they miss out a bunch in today’s junk food culture, people don’t understand why I don’t give them fruit and bread and cake! They often offer them to the kids without asking if they don’t know us very well. (I’ll usually step in and decline it)
    My kids are getting to know if they are chill about food while out, we will make or get a ‘treat’ when we get home or for ‘dessert’
    This used to be berries often enough but recently we decided to go super low carb for a try (which has led me to investigating carnivores) but we still make either butter mixed with xylitol, lemon jelly (grass fed gelatine, water, lemon and xylitol) or unsweetened lemon jelly if we can’t afford xylitol. What’s your take on xylitol?

    We can’t afford good cuts of grass fed meat so our main meat is mince but we also buy some lamb offal sausages (the kids love these and the butcher makes them great, no fillers or additives, grass fed with kidney and heart!)

    I don’t see us getting anywhere near stage 3 any time soon (coffee and cheese addicts!) but if we were to get there, would mince be ok?
    I don’t know yet if we will even try going even to stage 1 with the kids, they might still get the occasional carrot or berry treat and at least one sweet potato dinner per week. I feel uncomfortable taking veg out of the equation too, especially for the kids.

    Thanks for your time

    1. Hi Amy, lots of good questions! 🙂

      1. I think good nutrition is even more important for growing kids than adults.
      2. You can supplement if you want – but obviously this diet is high in iron and b vitamins (more on micronutrients here: https://www.kevinstock.io/health/vitamins-and-minerals-plants-vs-animals/)
      3. Bone broth is great
      4. Fasting is not needed (I don’t even recommend it) – if you haven’t checked out the 30 Day Guide yet – more on that in there
      5. Mince is great as well (and no need to worry about grass-fed, buy what you can afford)

      All the best!

  88. A friend had her gallbladder removed. Would a high fat diet be advisable for her?

    1. Many people eat a high fat, carnivore, meat-based diet without a gallbladder without any problems at all.

      The transition/adaptation may take a bit longer, so I’d be sure to check out the 30-day guide on things to help make that transition a bit easier.

  89. 1. It’s allowed to eat gelatin?
    2. ZC sweeteners are banned to avoid to be stacked with de sweet flavor, or there is another reason?
    Thank you!

    1. You can eat gelatin but I’d treat it more as an exception rather than an every day staple.

      Yes there are numerous reasons why I avoid sweeteners, one is the simple fact that they keep cravings around, another is that they can disrupt natural hunger signals, they can also affect the microbiome in negative ways.

  90. I was hoping that gallbladder question would go in a different direction. This site is exactly what I was looking for. It seems to be in agreement with my other sources regarding this diet. I’ve read the comment section as well and appreciate the way that you are responding. The 30 day guide will be useful.

  91. Hi this looks like it’s worth trying, I’m a 61-year-old female I gained 35 pounds overnight going through menopause . I’ve tried every diet under the sun. Keto has not worked although I feel better I still have lots of joint pain can’t get the weight to go away and I feel defeated. Nothing works. I struggle with working out as I have severe knock knee and I struggle with the pain in my knee. Dr. says I’m too young for a knee replacement. I usually work through it and walk a mile or more each day. I pay the price with extreme swelling but I deal with it. I have a lot of allergies, hay fever sinusitis etc! I had all my blood work done about three months ago and everything was excellent. My A-1 C was 5.4, my triglycerides were 59, so no worries of heart disease and overall I’m in really good health other than those items I mentioned. Do you think this would be a good diet for me? My biggest struggle is I love red wine, and I will have to give that up. Which I will no problem. I’d love to hear your thoughts. I have not seen many posts and comments from women in my age category. So I’m interested to hear your thoughts.

    1. Hi Mary – only one way to find out 🙂

      Though I would recommend reading the 30 day guide (you can download it over there on the left) which will give you a better idea if it’s a good fit for you.

  92. Thank you for your article!

    I’m a transitioning vegan to keto now, looking at carnivore.

    My confusion is if it’s only beef and water (level 3)

    what do you cook the beef with? As I’ve always used full fat butter. Can you cook it on its own? (sorry if I sound thick! I’m too scared to try it without some fats as I don’t want to ruin a beautiful peice of steak by burning it haha)

    I’ve always had acne so keen to see if it clears and find what causes it and I do suspect dairy and before it was soy which I cut out as a vegan and it helped improve my acne signifiantly but not 100%.

    1. I mostly just use some fat from the meat.

      Or tallow/lard is just fine.

      And really if you use just a little ghee/butter to grease the pan occasionally – I really don’t think that’s anything to sweat 🙂

  93. Hi Dr Stock – A few years back during a ultrasound my Dr found I have a fatty liver – I have not drank alchohol for 27 years. Wondering what might have brought on this fatty liver, and is the carnivore diet ok for me. I am a 60 yo guy. Thanks!

  94. I started out the carnivorous diet and I am worried about the glycine and serine ratio since muscle meat is high in serine. Can taking gelatine help to balance it?

  95. Hi Kevin,

    I am on carnivore diet for about five weeks and lost about 34 pounds and now it slowing down. I am fine with that, since keto was not working at all for more than a year that I was on it. But, I have a problem that should not be there. I start getting receding gums on about 4-5 teeth. I do not think it’s scurvy, but never had it before. It feels very uncomfortable in my mouth (behind the teeth) and with my tongue I can feel sharp edges that go down to the roots (not exposed). It also feel some little pain. Nothing showing in the front. I am just wandering if anybody else had the same issue, especially I was on keto for a while and practically non of vegs. Tnx

    1. It’s hard for me to comment without seeing you and knowing your history. I’d recommend going to the dentist.

      By far, most people see improvement in periodontal health.

  96. Hi Dr. Stock,

    55 year old male, 230 lbs, 40 inch waist, 46 inch chest, strong but lots of fat to lose. I’ve been mostly following a carnivore approach for the past 30 days. I say mostly because I have yet to give up my two or three glasses of wine and 4 or 5 cups of black coffee per day. Everything else is strictly meat, some organ parts, fish, etc. I workout (weights and cardio) 4 or 5 days per week. I eat about 2.5 lbs of meat per day.

    My question… is this an all or nothing type of thing? Meaning, I know the wine is not strict adherence but I guess I supposed some benefit anyway. I was formally partially keto (again with the wine) with some success. After 30 days of this approach (drinking man’s Carnivore), I have actually gained some weight and fat. Is that to be expected? Do I need to ditch the wine to see any improvement at all?

    Thanks!

  97. I have been looking to make some dietary changes. Researching Keto has lead me to this.

    My main concern is blood pressure. I have dysautonomia and my cardiologist placed me on medication to raise my pressure when he could not find it in the office. He said it was 60/??. On the medication I have increased it to 110-130/70-90. I still experience dizzy spells though but increasing the medication takes my pressure higher and that concerns me. I am supposed to take in 8-10 grams of salt per day.

    I know my situation is not normal but do you have any recommendations?

    Thank you!

  98. For as long as I can remember I’ve been suffering from a plethora of gut problems including, but not limited to, inflamed nodes in my intestines, constant constipation, explosive diarrhea, bloating, heart burn and abdominal cramping. Over the past 7 to 8 years I’ve started to develop something else that doctors have been unable to diagnose involving involuntary muscle spasms (twitching) pain in my joints and muscles, headaches, pain in my tendons, alopecia areta, rashes and cavernous boils on my inner thighs and underarms, and the list goes on. I have started the carnivore diet about a week ago and I’ve noticed significant changes to many of these problems. The boils have gone away, the twitches is less frequent, I rarely get headaches like I used to (I still do but they aren’t the same kind of pain I’ve been suffering from), I have been feeling fatigue in my muscles but no pain, no pain in my tendons, my alopecia went away, I haven’t had heart burn and I haven’t felt bloated even though I’m finding myself starving for meat throughout the day, so I’ve been having around 3 to 4 servings of meat a day. I felt constipated for the first 3 to 4 days but now I have uncontrollable diarrhea. I was wondering if it is normal for stool at this point to be really watery and a dark colour or if maybe there could possibly be something else going on. I am loving all the other benefits I’ve had from this diet and I don’t want to stop, I want to see it through to the point of no return and stay there for the rest of my life if this improves everything. I have also been taking align probiotic supplements but I stopped taking them when I started the diet and I’m wondering if that was a good call. I don’t eat dairy because my gastroenterologist says I have an allergy to casein so I’m a little worried about my gut bacteria. I also want to thank you for making such a comprehensive program that is very easy to follow, you’ve opened my eyes to a lot. OH I almost forgot, I’m an avid hiker and would like to know if you have any ideas for storage of meat for hiking trips. Man, I have so many other questions but I feel like I’ve already written enough.

    1. Hi Kevin – I’d recommend reading the 30 day guide (which you can download over there on the left) – which answers these questions 🙂

  99. Hello Dr. Kevin,

    When you say to avoid aged meats because of the histamines, are you referring to steak that has been aged? Because a lot of steaks are aged like 160 days for example when you go out to a restaurant. Or are you referring to things like cured meats? Thank you!

    1. Great question – and you are mainly right as cured meats will have higher levels of histamines. Most meat is aged for some time (either dry or wet) but the longer aged meat does tend to increase histamines. Someone with histamine intolerance should try and stick with meats that are less cured and aged. Kind of a simple rule of thumb is the less fresh, longer aged, the more histamine.

      Dr. Ede has a great article on this: http://www.diagnosisdiet.com/histamine-intolerance/

  100. Hello. Really great info and site. Me and some family members wanna try this diet. My question is in regards to calcium and acidity. If one has osteopenea/osteoporosis, will this diet cause more bone deterioration or leaching of calcium from bones due to high acidity? Is there any benefit to those with bone density problems?

  101. My husband and I have been trying this for about a month, with great results. Having read that goat meat is the healthy red meat, I cook it in the crockpot, after a warm marinade of coconut oil, apple cider vinegar, salt, pepper and sage to tenderize it (several hours). Add some meat seasoning spices (parsley, oregano, rosemary, thyme, marjoram, lemon balm, savory, garlic, tumeric) and some onion (low oxalate). On high for 3 hours, then on low for 5 more hours. I add moringa powder and hemp seed when I serve it, and often one meal a day turns out to be enough.

  102. I have IGA Nephropathy. I was told to eat very little protein. Is this carnivore diet gonna be something i can do? Have you ever worked with somone with this condition? Has the carnivore diet been successful with this condition?

    I still eat too much protein I’m sure.

    I started today. I will try this for 30 days to try to at least kick my sugar addiction as i know that is by far worse for my kidneys. I’m interested in seeing if this will help keep my kidneys alive and working well for a lot longer!!

    My brother ended up with double kidney failure and a kidney transplant at the age of 24.

    My kidneys are working ok right now(I’m 37). I can tell when I drink a soda that my kidneys are affected. I quit sodas 10 yeara ago. However I have one now and then…maybe one every few years. I had one the other day and my right kidney was sore for a few days. Had to drink a ton of water.

  103. Hello Dr. Kevin! I am starting off as a level one in the Carnivore Diet. I have had gut issues that I am trying to repair, as well as become more attune with my body and its sensitivities. I thought about doing AIP elimination, but after reading your guides and being advised to try this; I am giving this a shot. Chocolate is one food I love and crave. I had cut back previous to trying this diet. I was wondering if you had any information about the true real chocolate. Is cacao bean like a traditional legume in the way it acts and causes inflammation? Does dark chocolate (including the superfood infused kind) have the health benefits claimed? What is your opinion on the health benefits/effects of consuming dark chocolate? Thank you! My favorite kind if LANKANTO chocolate by the way!

    1. Funny I just answered this almost exact same question.

      I’ll repeat it here though:

      I don’t think chocolate has any real health benefits besides being a source of calories and some limited nutrients.

      There’s a double-edged sword to eating it (meaning chocolate, or carbs/sugar) on an occasion.

      1. One edge of the sword = It could help bridge the transition, allowing the flexibility and the freedom to eat a food you desire
      2. The other edge of the sword = Keeping this in, even on an occasion, can often keep that sugar/carb craving alive and make it much harder to beat that ever-looming addiction.

      I have found that people that keep in “cheat” foods, or days, or meals are ones that revert to old eating habits, whereas those who just do away with them find better long term success.

  104. After reading your article on plants; I was curious of your opinion on consuming LANKANTO dark chocolate… on occasion… I am trying to transition my diet to a higher fat low carb diet. I love my chocolate though. I am assuming chocolate still contains anti nutrients since it comes from cacao bean? Does chocolate like good quality LANKANTO contain any health benefits? Do you ever treat yourself to chocolate on occasion?

    1. I don’t think it has health benefits (assuming the traditional understanding of “health benefits” – but it has calories/energy so it would have health benefits to a starving person, but I don’t think that’s what you are referring to).

      No I don’t eat chocolate.

      There’s a double-edged sword to eating it (meaning chocolate, or carbs/sugar) on an occasion.
      1. It could help bridge the transition, allowing the flexibility and the freedom to eat a food you desire
      2. Keeping this in, even on an occasion, can often keep that sugar/carb craving alive and make it much harder to beat that ever-looming addiction.

      I have found that people that keep in “cheat” foods, or days, or meals are ones that revert to old eating habits, whereas those who just do away with them find better long term success.

  105. What is your take on avoxado’s? Do they fall in the same category as all other fruits and vegetables in the anti-nutrients and harmfulness in a human diet?

    Also do you believe no amount of plant matter either fruit or veggies where apart of our optimal evolution?

    1. Hey Dan have you checked out the ebook “Health Dangers of a Plant-based Diet”?

      If not, I’d recommend starting there. But one of the things you’ll find is that different fruits and vegetables don’t “fall in the same category.”
      And some people tolerate various plant-based foods better than others.

      I think avocados are a far far better choice than most foods today.

      And I’m not sure what you mean by “optimal evolution” – but some plant matter was a part of our evolution (especially early on in our divergence from our hominid ancestors). Humans haven’t completely lost the ability to extract energy and nutrients from some plant-based foods. But many do come with a cost. And that costs seems to rise more and more, the more we engineer, alter, refine, and transform these food from their natural state; and the more they become staple foods and not supplements of a meat-based diet.

  106. Have you found any quality and cheap stores to buy grass-fed beef online? Currently doing Level 3, but frantically searching for better costs

    1. River Watch Beef seems to consistently have the best prices – and they give people in the Meat Health community a further discount (you can get the coupon code here: https://meat.health/knowledge-base/meat-deals/)

      What I do is generally load up whenever River Watch has a deal or a local grocery store has a deal. Because, like you said, “retail” price for grass fed can be quite expensive if that’s all you’re eating.

  107. I’m about to give this diet a shot. I’m on Keto, right now. I plan on going to level one on Friday.

    In regards to fasting, do you think it’s OK to start off at one meal a day? I saw that you generally discourage starting off that way.

    I only ask, because i already eat that way, and when I eat good, fatty, low-carb foods, I don’t get hungry, for at least 22 hours after eating. Which (by the way) is great, after decades of being a fat food addict. It’s nice watching the fat melt off and never feeling serious hunger.

    I genuinely can’t see myself having the time, nor the appetite, nor the equipment, to prepare myself some high quality meats at work. And I definitely don’t wanna waste calories on cold or microwaved leftovers.

    1. Hi George, yes like you said I generally don’t recommend people forcing a fasting schedule early on because regulating your appetite is one of the huge benefits of eating this way. I also don’t think it’s optimal for body composition (and I’m vain like that 🙂

      But – if that’s what you want to do (and it doesn’t sound like you’d really have to force it) – then by all means! I know many people that do it quite successfully.

  108. I was on Level 3 (full elimination) for about 3 months and I started adding foods back.

    I now eat beef (usually steak), kerrygold butter, whole milk, eggs, cheese and liver (every 2 weeks). I only cook my food as long as necessary as I enjoy it mostly raw.

    I spend $200/mo eating all this which is pretty phenomenal considering I don’t eat out or drink coffee/tea/alcohol. It’s crazy how much all that costs!

    I am in excellent shape (18-15% bodyfat) so I will maintain this for the next few years and maybe go back to L3 BEEF/WATER only whenever I feel off. It’s leaps and bounds better for me personally compared to when I was Vegan or Keto.

  109. Hi, I really want to try this diet, but I have a question. I am severely lactose intolerant and can only consume lactose free dairy (not plant based dairy, but real dairy with lactase added). And I LOVE dairy. Butter, whipping cream, cheeses… Can I do this diet with the lactose free versions? Thanks!

  110. Hello,

    What about the high Advanced Glycation End Products(AGE’s) in beef and butter? I use a griddler to slightly cook the beef and I add butter to give it some moisture, I am a bit concerned about the aging factor here, can someone explain this?

  111. Dr. Kevin Stock,
    I tried to read through as many posts as possible before asking this question. ( but just couldn’t keep reading). Do you have a daily menu sample ? Thank you

    1. In the 30 day guide there is a common food list that you may find helpful.

      But as far as daily menu guide, for me it is really just beef most meals.
      Maybe once a week I’ll have liver and eggs for breakfast, and once a week some seafood. Occasionally I’ll have some other meats like pork, lamb, and chicken.
      But basically, my meal plan is governed by what good deals I can find that week 🙂

    1. I’m not sure what your question is? Obviously they are not animal-based…(if you haven’t read the 30 day guide, i’d recommend starting there, as it explains how to think about various foods)

  112. I’m two weeks in on level 1. Love how I feel. Sugar cravings are pretty much gone. My issue is leg cramps at night. I normally sleep well, but now I’m losing as much as four hours of sleep because of leg cramps. Is this normal? Has anyone else complained of this? Is there anything I can do to remedy this? Any advice you can offer would be greatly appreciated.

    1. I remember I had 2 bouts of leg cramps early on.

      Electrolytes can really help, especially sodium and magnesium. I would error on the high side with these while you adapt.

      These can take numerous weeks (took me ~2 months) until they resolve.

    1. What is likely is that you go less often and with less volume as meat is efficiently absorbed.

      What is also common is people mistaken this for being constipated as they aren’t going every day.

      Actual constipation, I think, is quite rare but I’ve heard a couple people say it was an issue during transitioning to this way of eating.

  113. I’m on day 6 and do feel better. I have supplemented with samE and Brain Awake by Irwin for a couple of years to help my moods and brain fog. To have full carnivore diet effects, do I have to stop them now?
    Also, I am hypoglycemic and was eating low carb every 2-3 hours. In the last 6 days I have gorged myself on meats and eggs, for example 1 pound pork, 3 eggs, 5 bacon strips for breakfast, and in 3 hours I am starved again, then consume 1 pound of ground beef, etc. I am sick of eating so often and so much. Will this get better?
    I continue to crave heavy cream (I make amazing sauces with it and pour it on meats), but I don’t think it is good for me, as tried it on day 3 and got full of mucus. Will this craving pass, or will this allergy to it pass?
    I also crave chocolate! Not as often as before, and I can resist it, but is there something I can do for the cravings to go away?
    Thanks Kevin!

    1. You don’t have to stop them, though if I were you, I’d consider it as you may very well get that benefit with paying for supplements.

      Yes it will get better – I’m guessing your body was starving for nutrition (i.e. you were a bit malnourished) – best to feed it 🙂

      If you stop eating it (both the cream and the chocolate), the cravings will pass (but as long as you keep them in, it will likely keep the addiction alive) – it’s one reason why I think people that go “cold turkey” rather than trying to “ease” in seem to find better long term results.

  114. Hey! I’m super interested in this but my thing is, what type of seasonings can I use or should I not use any? I love seasoning my meat lol.

    1. I’d recommend checking out the 30 day guide that you can download on the left – it discusses seasonings (among many other important considerations!)

      That said, I just use salt 🙂

  115. If I go more than a week or so without eating anything crunchy, My teeth start to ache a bit and feel a little loose. It’s always been like this.

    Other than overcooked bacon (I’d prefer to avoid pork) , I really can’t think of anything crunchy that is strictly carnivore.

    What would you suggest? Is this a common problem?
    Being a dentist, do you have any insight as to what causes this?
    Thanks.

    1. This is a new one to me – I’m not doubting you – just have never heard of it (nor does it make sense from of physiological/anatomical standpoint).

      I know some people do pork grinds (which I’m not a huge proponent of) or like you mentioned bacon can be cooked in a way to make quite crunchy (leaving in the often often does the trick!)

  116. Hi Kevin, I’m a 28 year old male who regularly works out on top of having a physical day job being a mover. My main training priorities right now involve gaining as much muscle as possible with the constraint of maintaining a sub 20 min 5km track time. I really enjoy reading through your experience/guidance with an all carnivore diet and was wondering what your take on a modified carnivore diet that involves cycling post workouts carbs on every second weekend? You briefly mention that you dont advise any tinkering of the carnivore diet but I am curious to know if that is just for the general public but could still have benefits for more active lifestyles.

    1. There are potential pros and cons and it really depends on what you want (short term and long term).

      I’ve had tremendous success (as far a muscle building and fat loss) carb cycling in the past, so I’m not going to tell you not to do it.

      But there are downsides such as prolonging adaptation or never really getting fat adapted (as well as other things like keeping cravings alive, greater potential inflammation, less insulin sensitivity, etc..). I think metabolic flexibility is great, but if you land in some middle ground where you are a great fat burner, but are also glycogen depleted half the time, it could hinder performance. It’s impossible for me to predict your exact experience, but it may be worth just going all in carnivore and seeing how you do. Or try what you propose and see how you do.

  117. Hi Dr Kevin
    I’m a 50 ye old female. Fibromyalgia, hashimotos that’s eaten away my whole thyroid. Over 100lbs over weight. Lots of pain and fatigue.

    After finding your website I took the plunge and tried some modifications to get myself ready for level 1.

    Today is one week I’ve eaten only fatty meat (ribs or rib eye) some bacon and 6 eggs over the week. I’m having 1c Greek plain yogurt with no more than 1/3c of mixed berries in the evening.

    My life is transformed! No more gerd. No more bloating. No more fear of eating because of the pain. The last two days my whole body has felt so good, it’s like when I occasionally have gotten prednisone and all the pain goes away!!!

    I find if I have butter coffee, I’m not hungry till noon. Then at noon a big steak and yogurt in the evening.

    I could live like this forever!!! I’m a bit afraid of cutting the yogurt out because I feel like my belly needs the bacteria. And it’s the only thing that appeals to me in the evening.

    Would you suggest I go full on level 1 or just stay here a while? I think I’m scared to jinx it!

    Thank you so much! 😘😘😘

  118. Hi Kevin, I am shortly planning to switch to Level 3. What is your opinion on having on that level bone broth (beef bones, salt, water and a bit of apple cider vinegar) and ghee butter (for cooking)?

  119. Is vitamin supplements ok to take i.e. vitamin c or a multivitamin?

  120. Hi Doc,

    I started full carnivore diet 13 days ago, I have 1-2 pasture raised ribeyes a day (2-3 Lbs total). I have been having loose stools the whole time, none are solid. Is this normal and how long can I expect this to last. I see people having great results so early on and just wondering if this isnt working for me.
    Thanks,

    1. Very common – there is a whole section dedicated to digestion in the 30 day guide – I recommend starting there (you can download it over there on the left)

  121. I’ve been on the carnivore diet for a month. I’m experiencing side cramps and some constipation. Im mostly eating ribeyes and ground beef. I have started eating hormone and sugar free bacon with two eggs for breakfast. For coffee replacement I’m Drinking matcha green tea with almond milk. Any suggestions?

  122. HI! I’m on my 5th month and feel great! I have had huge food issues (my go to when stressed, tired, bored, happy, etc) my whole adult life and knew that I needed to reign it in. I had really gotten overweight — like 100lbs over weight and my quality of life was suffering : ( I finally got tired of it. As of today, I have lost over 50lbs, I don’t need naps like I used to take (daily, if I could!) and I do not have brain fog! Amazing! I did not realize you advise against pork rinds – I don’t eat them hardly ever, but lately have been, so I will pay attention to that. Anyway, thank you for sharing all your info about meat health. My daughter has an autoimmune disease, and that is what actually got us trying this out!

  123. Hi there! When I tried getting off the pill, apparently it messed up my thyroid and I’ve been having to take meds since (88mg thyroxin now). Should I expect this to be influenced? I’m living abroad atm and hence only have limited Medicare. Should I just try take less hormones after a while in? If you have any experience with this, let me know and anyhow would be great to get your take on this! Thank you for the great content!

  124. Been carnivore since August 1st, so almost a year now. I followed this exact protocol when I started. Kevin was always available to answer any questions I had. I emailed him a few times and he always replied. Only thing I would suggest to do differently would be to start out with a 48 hour water fast. This will drive you into ketosis quickly and eliminate the prolonged low carb flu symptoms. I routinely do 48 hour fast now and it has accelerated my results tremendously. What are your thoughts on this Kevin?

    1. Hi Ryan, glad I could be of some help!

      I don’t fast very often (at least on purpose).
      Really depends on the “results” that you are after.

  125. Haven’t been here for months. I’ve been carnivore (zero carbs) since 9-8-18, almost nine months. First 90 days just beef, chicken, salt, and water; tried just beef, salt, and water for a few days, but didn’t like it and went back to beef, chicken, salt, and water; at about five months I added eggs. Ate twice a day most of that time but now am on day-14 of OMAD, a meal of about 3.25-3.5 pounds of meat, and five poached eggs. So far, I’m really liking OMAD (intermittent feasting). Concerned about potential bone loss from all of the meat causing the blood to be so acidic that it lowers the PH, thereby (I’ve been told) causing the body to extract calcium from the bones to raise the PH back up to 7.4 where it has to be. I have almost no calcium in my diet, and that fact, combined with the fact that my weight keeps going down has me wondering if I could be losing bone density. (I’ve been 5’9″ 160-163 for the entire carnivore experiment, but am now weighing in at my workouts as low as 156, though that was after fasting for 20 hours, which is different from previously when I worked out 5 or so hours after meal #1, of 2, for the day) Admittedly, injuries to my feet and shoulder over the last couple of years have forced me to not workout as much as I have my whole life, which is A LOT, and I probably have lost some muscle mass. But I’m doing resistance training to gain that back. Any thoughts on carnivores, calcium, acidosis and it’s purported process of extracting calcium from bones, thereby creating the real potential for osteopenia or osteoporosis? Perhaps I should start adding cheese to my grass-fed burgers? At this point, obviously, I’ve stayed away from dairy, though I’ve not had a problem with it when I have had it in the past.

    1. Hi Tom I’m going to be writing about this in more depth in the near future. But here’s some info for now:

      With a high protein diet we often see increased calcium excretion in the urine.
      And there is a false believe that high protein increases acidity in the blood.
      The thought is: the body needs to keep the pH balanced so it releases alkaline compounds along with calcium and other minerals from the bones into the blood to achieve this.

      But dietary protein improves gut absorption of calcium (by up to 300-400%). So with higher protein intake, the level of calcium in the blood is increased because it is better absorbed.

      Research shows positive effect of dietary protein on bone mineral density. Further, evidence suggests that low, not high protein is detrimental for bone health. And more research shows dietary protein works synergistically with calcium to improve calcium retention and bone metabolism.

      Intentionally restricting dietary protein to improve bone health is not a good idea in my opinion.

      Further, as you alluded to, protein is critically important to maintaining muscle mass especially as we age. More muscle is associated with stronger bones and decreased risk of osteoporosis.

      1. Thank you for that answer. That is all VERY interesting, and consequently I will greatly look forward to reading what you write on the matter thoroughly. My question for now, however, is this. If my diet currently has almost no calcium in it at all (how much is there in beef, chicken thighs, eggs, and quality salt? I suspect only trace amounts, with a bit more in the salt.). If so, then 300-400% of trace amounts won’t amount to much. So do carnivores, especially athletic/workout-fanatic ones like you and I, Shawn Baker, etc., need to consume cheese or yogurt or egg shells (baked and powdered?) or the like to be sure to have some calcium, so that 300-400% of it will amount to what we need? I know calcium is very important not only for strong bones and teeth, but also for muscle contraction and nerve function, and I fear that, at this point, I have almost no calcium in my diet, consuming only grass-fed beef, chicken thighs, eggs, quality salt (Sea Salt, Pink Himalayan Salt, or Redmond Sea Salt), and water. And even if I were to add other meats, I don’t think any of them have any more than traces of calcium. So do I need cheese or yogurt or something else? What do you do about the need for a sufficient amount of calcium? (I’m also confused on this since some research seems to show that too much calcium is associated with heart disease and the production of kidney stones. Seems like getting enough, naturally from food rather than from a supplement, is the right way to go. But how much is “enough”, particularly for us athletes/workout-fanatics consuming 3-4 pounds of meat (plus five eggs, in my case) a day?

        1. I don’t eat much/any dairy and think meat-based foods provide what we need (likely in a range of 200-500 mg/day depending on cuts/etc).
          And like you mentioned too much calcium likely does more harm than good (another good case of “more is not necessarily better”).

          1. Hi Kevin. Thank you. Interesting. I’ll have to check some websites on the precise calcium content of the meat I’m eating. I assumed it was almost nothing. If I am getting 200-500mg a day, and if your research is right that dietary protein increases gut absorption of calcium by 300-400%, then I/we may indeed have enough.

  126. Near the top of this page I read this warning form you:

    It is important that you do not intentionally restrict calories or food intake or force fasting. I’ll explain why in the WARNING at the end.

    But I’ve been looking through the page for the explanation and didn’t find it. Am I missing it or is that in the 30-day guide, which I read months ago, and that warning claim that the explanation is below doesn’t apply to this page in particular?
    In interested because all of the “rage” right now about intermittent fasting (or feasting) and HGH being released, purportedly at hours 13-16 of a fast and autophagy starting at 16 and up, and, purportedly, the body starting to create stem cells at about 36 hours. Those seem like important things, but messing with the satiety may be even more important, and I am a satiety junkie. Indeed, I went to OMAD (day 15 today) since I realized I wasn’t eating to satiety as I was planning logistics of how not to eat too much near sleep time. OMAD takes care of that but I’m starting to not be as satiated as I have been. Perhaps a combination of doing a couple of days of OMAD and then back to twice a day and alternating?

      1. OK. Thank you. I assume it’s at the end of it, since I assume the warning was cut and pasted from there to this page. I’ll go back there and look again.

        1. Hi Kevin. Just reread the entire warning after the FAQs in the 30-Day Guide. Got it. Nonetheless, I would like to hear whatever thoughts/research you have on autophagy and carnivores and feasting/accidental/intentional fasting time windows. I understand that you don’t fast intentionally, and recommend that we not either. I naturally found myself on the so-called “16-8 plan” before I even heard of it as a means to intermittent fasting. Then I found that I was eating less than I wanted at the dinner meal (twice a day, larger breakfast, 4 CK thighs and a pound of GFB, and dinner, 4-5 poached eggs and 1/2 pd. of GFB so as to not impede getting to sleep earlier). Then I heard Amber O’Hearn say that the one thing she feels very deeply about is that carnivores should eat until they are satisfied because the body is signaling that it needs more if you aren’t satisfied. That seemed right, and it sounds very much like what you have said many times. But for me to be satisfied at a meal, at least at this point, I need to eat a lot. And that turns out to be 5 poached eggs, 27-28 or so ounces of bone-in, skin-on, chicken thighs (usually 4 thighs precooked) and another 1.5 pounds of GFB (usually six quarter-pound burgers). But eating to that level of satiety at, say, 12-1PM, then satisfied me the rest of the day and even close to 24 hours. Indeed, if I eat that big “breakfast” at about 12-1PM or so, I end up feeling good immediately and throughout the rest of the day, but I feel the best the next morning from say 7AM right up until I eat again at 11,12, 1, or 2.(and on the days I workout, I workout in the morning on “empty” and like that a lot.) So I sort of ended up doing the 23-1 plan of intermittent fasting by following the dictum to eat until satisfied. As a former wrestler, I can really put down a lot at one sitting. So that is how I got “here”, and I am now on Day-17 of the 23-1 plan. Further, that experiential journey brings up whether or not I feel so good in the morning because, perhaps, after hour 16 or so, I’m experiencing either a greater degree of ketosis or autophagy or more HGH or some combination. And that leads me to the question of what to do if I get up and I’m hungry and desire to eat right away at 7AMish. I’m confident you would say “Eat then and forget about how many hours you’ve gone without food.” I get it, but are you persuaded by the claims that autophagy starts after 16 hours? Whether you are or aren’t, do you care about getting into autophagy? Or do you think that thinking about trying to get into autophagy messes with the satiety hormones and it is something we shouldn’t worry about, just as you have said to me in the past not to worry about staying in ketosis, or even making sure that I get into ketosis? If I’m right that that is what you would say, then I guess I forget the 23-1 plan if I wake up and am good and hungry right then. And then I end up eating twice that day to not mess with carnivore satiety signals and hormones, right? The problem is logistics, for if I eat to satiety, which seemingly always means a large meal, I will end up eating one within 3 hours of sleeping and that gets in the way of good sleep, something which you and I agree is the single-most important thing for our health. So, what to do? Twice-a-day on some days and then back to once-a-day on others in some sort of intermittent fashion, attempting to both eat to satiety and yet not eat too much too close to sleep time? Perhaps this could work if on those days I eat very early and then a smaller meal at 5-6PM? Anyway, this is how I ended up on OMAD. So any thoughts on all that, especially concern about autophagy and getting into it?

  127. @Dr. Kevin

    So having severe crohns disease im about to try this 30 days just grassfed ground beef and water. I dont want to waste away though will that be enough calories can you maintain a healthy weight doing this or even gain weight (bulk)?

  128. So upon starting the diet I have added in bone broth, aloe vera juice (organic aloe vera, citric acid, sodium bicarbonate) and due to an intensly physical job some coconut oil or olive oil ( that i spoon or drink in the case of olive oil to get some added fat and energy)

    I also had lemon water today.

    A magnesium foot bath to try get my magnesium level up.

    I was also thinking some kambucha to repopulate my gut flora…

    Dr. Kevin what are your thoughts on this or these items? I guess its a little more keto. Should i avoid these things?

    I have severe crohns disease.

    1. Bone broth is great, everything else I think varies from unnecessary (though perhaps neutral/benign) to potentially detrimental (compared to not eating it).

  129. Ok I can only find grass fed ground beef around here they only have it at 85% lean 15% fat and putting down a pound of it is difficult! I took a couple spoonfuls of coconut oil at work just to boost my energy and not break the diet because I felt I was wasting away again. I know im not getting enough fat and I probably burn 1000 calories or more a day at my job. The massive dump of saturated fat from the coconut oil I can tell isnt good for my heart

    Would you say no to the coconut oil as well?

    How about daily saturated fat? They say to stick with more mono or poly because saturated can clog the arteries.

    Should I just go for a non grass fed meat with much higher fat content and hope for the best (all the gmo feed and way the animals treated makes me nervous for health repercussions)

    Any other recommendations to hit that fat% through the day

    1. I would say ditch the coconut oil in favor of animal fat.

      The whole “saturated fat clogs arteries” is a myth based on poor “science.”

      Yes, conventional meat is great and if that’s what you can afford that’s what I’d do.

  130. Thanks doctor now on the specific carbohydrate diet which is specifically used for crohns its the same as what we are doing now except you make your own non carb yogurt packed with probiotics to repopulate the gut flora.

    Should I try add that in to repopulate my guts flora?

    What about a regular probiotic like a solaray 12 strain 20billion once or twice a day how will these two things work with the carnivore diet?

    1. I think most probiotics are pretty worthless (it’s not easy to survive a healthy acidic stomach, so what bacteria actually make it there to “repopulate” it…)

  131. Dr. Kevin I cant thank you enough for all the advice. This has been a real leap of faith for me and from what im experiencing so far.. as hard as it is.. you might have saved my life with this information. My crohns was close to ending my life and I had almost given up hope.

    One more thing I was wondering is would you recommend eating the meat (especially good grass fed beef) raw? Ive been eating it blue because its so much easier to get it all down and I feel it must have way more nutrients this way. Thanks🙏

    1. I would say not unless that’s how you like it.

      Personally I like to sear the outside of the meat for a few seconds but that’s it (so it is very rare – some would say “raw”). That’s how I like it and I notice I feel better with lots of rare meat vs overly cooked meat.

  132. Hi Dr Kevin,

    I am starting this diet and my son wants to jump in. He is 14, very active in crossfit and football. Is there any reason he cannot or should not do this? Thanks

    1. None that I’m aware of, and have heard numerous success stories of kids that transitioned away from a standard american diet to eating a meat-based diet.

  133. Hey Kevin,

    Huge thanks to you for doing this.

    Saying no to seasoning and sauces, is it your personal preference? Or is it something that you wouldn’t recommend it entirely?

    I personally use: peppers, garlic powder, Himalayan salt, and some cayenne pepper sauce (literally just water, pepper, vinegar, salt and garlic powder) none of it has any additives or sugars. Can you elaborate a little bit on why is it not recommended to use sauce and seasoning?

    Thanks for your time Kevin.

    1. In the 30 day guide I talk about 3 “Levels” to help navigate things like spices or other foods that aren’t meat-based (more example coffee or tea).
      Level 1 is all about adapting and not sweating the details too much.
      Level 2 is about getting rid of questionable foods and continuing to adapt.
      Level 3 is about doing the ultimate “elimination” protocol – after which you can test in various things to see how you feel with other foods.

      This is how I recommend approaching things like this.
      As to way – I’d recommend reading the other guide “Health Dangers of a Plant-based Diet” to get a better idea of some of the issues these foods can cause.

      1. Fantastic,

        I didn’t look at it as elimination protocol to begin with. Thank you.

  134. Ive been getting kidney pain quite regularly im 6 days in. Is this from all the protein and will it adjust at some point?

  135. I’m currently a couple months into HFLC, (transitioned from a plant focused diet and feel amazing now!), and I’m interested in doing a 30 day carnivore experiment. My biggest challenge would be seasonings since I use them on everything, (my eggs this morning had 3 different kinds, oiy!). I mostly use a locally made beef based mixture from a butcher shop-how terrible would it be to continue using it during the 30 days? Thanks!

    eta: I accidentally submitted this first through the feeback link, sorry about that 🙂

    1. Hi Sara, I’d recommend checking out the 30 day guide that you can download on this site. It talks about 3 different “Levels” as a framework for dealing with “non carnivore foods.”

      Treating spices as “Level 1” is fine for many people, but I generally recommend doing Level 2 or 3 for a time to be sure certain things aren’t causing obvious problems.

  136. Hi. Can I have protin shakes for breakfast but dinner have meat?
    I’m asking as I have lots of protein shakes in stock. Before I go full carnivore. Thanks.

    1. Turkey is just fine – but I’d recommend reading the 30 day guide to have a better idea about how various meats compare.

  137. I was diagnosed with nephrotic syndrome in 2007 and have been treated for it since. At the time I was hospitalized with a blood clot in my left renal vein my nephrologist suggested a lower protein diet. I have followed that advice since and have basically been in a partial remission for the last 10 years. How do you think a carnivore diet would effect my kidney health?

  138. Hi Kevin,

    Thanks so much for your great information and all the effort I’m sure you’ve put in to spread the word!

    I scanned through the comments and replies, but I didn’t find an answer to to the following question. I apologize if I missed it.

    Do you think it’s advisable to consciously seek out food sources of iodine? If so, which foods do you recommend? Salmon roe seems a good candidate to me.

    Thank you for your time and consideration.

    Kind regards,

    John Paul

    1. Hi John, iodine is very important and meat-based foods are a good source of iodine (i.e. seafood, eggs, fresh meats).

      Most people think you should have ~150 mcg/day which is probably close to what you’d get on a meat-based diet (depending on meat choices) so I don’t think most people have to go out of their way hunting to get additional iodine.

  139. Bless you Dr. Stock for all you do to promote self health!

    I have a question around time of meal(s) based on your compiled findings of frequency of meals:
    70% 2 meals/day
    20% 1 meal/day
    10% 3 meal/day

    I’m coming from a Dinner-OMAD/KETO pattern for the past year and well into my second week in Level 1 Carnivore – with 3 meat meals/day.

    Although I plan to stick with 3 meals/day for the rest of the month, I’d like to evolve into a 2 meals/day pattern for the Level 2 Carnivore but have some concerns around the timing of my meals. I’ve heard the most important meal of the day is breakfast, a couple hrs after sunrise is when our cortisol and ultimately nutrient absorption is at it’s peak… and then returns to very low levels after around 2pm. This has led me to believe the meals should be front loaded to morning and noon to be in the optimal absorption window.

    I’d appreciate your thoughts on what time of day (if any) is best for meals.

    1. Hi Rocco, it’s my pleasure.

      Regarding meal frequency, I would say do what works best for you, and feel free to experiment a bit.
      The general, simple guideline of eating when hungry and until satisfied is what i’d recommend.
      Some people love a huge meal early in the day and then don’t feel like eating the rest of the day and that’s just fine. Others feel better with 3 smaller meals. Like you mentioned, most people find a balance with 2 meals/day one in the earlier part of the day and one in the latter.

  140. is 100% grassfed wagyu beef safe for carnivore diet?

  141. Dr. Kevin im curious I never had issues with carbs or sugar until about 20 then I got crohns disease and its been 10 years of hell. Now im finding the carnivore diet (im not a huge meat eater so im not to excited to eat loads of meat) but it works. Im curious why do you think our bodies become compromised at some point and our digestive system cant handle carbs? So many people around me can eat whatever they want. I feel once the gut becomes conpromised the road back is long and difficult to healing it.

    1. Hi Marcus I’d recommend reading the ebook/download “Health Dangers of a Plant-based Diet” that goes into that question in quite some detail.

  142. Hi Kevin
    I going to try level 1, to get ride of my gut problems ( Crohn’s, leaky gut, colitis..)
    But as i am already low in weight (58 Kg fir 1m75), i am worried about losing weight. How i can stay stable ( or even gain) weight ?
    And is it ok to eat mainly chicken and pork ?
    Thanks

    1. Just need to eat enough. Chicken and pork are fine to include, but can often be quite lean. I’d recommend getting some fatty beef in there if you can, fatty fish, etc.

  143. Hi Kevin,
    I am blood type A which supposed to be the best adopted for plant based diet. However vegan diet made me so sick I could not function. Since I have multiple health problems I am desperate to try carnivore diet. Still I have difficulties to adapt. What would you recommend? Should I eat carnivore diet at all? Right now I am following protocol 1.

  144. is there a macros ratio you recommend for protein and fat on carnivore ? Also trying to fulfill the fat content can i use coconut oil and MCT oil or is Ghee, butter the only preferred cooking bases?

    1. I’d recommend reading the 30 day guide that goes into much more detail about macro ratios and meat selection.

      I wouldn’t recommend substituting animal fat with coconut/MCT oil, I’d stick with meat fat and if you need to grease the pan some ghee or butter.

  145. Oh also the only grass fed beef I find in stores is 85%lean 15%protein for the first 30 days how should I hit my fat requirements like this? I guess maybe lower quality fattier beef added in? What would you recommend

    1. You don’t need to eat only grass fed (unless you want to).
      In the 30 day guide there is much more info about macros and how to think about them that I’d recommend you read.

  146. Hi Kevin,
    I want to start by saying thank you for all your work and this guide. I’ve been on level 1 for a month now, and planning to go into level 2 soon. I was wondering about dairy though. As a dentist I see that you do not encourage dairy but my dentist claims it’s essential, esp for children. How do you feel about dental health and lack of dairy in the diet? Also, you listed your carnivore experiments in the latest newsletter, and I was wondering which way of eating you found personally best – just beef or added organs and other meats or added dairy and eggs?

  147. Thanks, Kevin. I will be experimenting to see what I can handle. Great to hear that my teeth will not fall out if I drop dairy 😉 I definitely feel more hungry, tired and bloated when I have it. And eggs by themselves give me heartburn. I’m very curious about the effects of beef-only month.

    I’ve just read the article you linked and am looking forward to reading more about your experiments.

  148. Hello,

    Is there a best way to prepare the meat, or is it fine to eat it raw?

    Many thanks in advance!

    Vital

    1. If you like it raw, many people thrive this way. Personally I like to sear my beef for a quick second.

      I would caution against the risk of contamination with some meats (pork and chicken for example – which I cook more thoroughly).

  149. Hi Kevin,

    due to many autoimmune disorders I will try out carnivore and follow your guide.
    But there’s still two points that make me hesitate:

    1) Living in Germany the meat they sell and which I can afford usually is very lean.

    2) Since being a kid my body repulses with certain food textures. Especially the fatty chewing gum like part in meat. I easily can eat crispy bacon and stand bacon grease.

    Having this two points to consider, do you have any tips how I can get enough animal fat into me? I try to get used to chew and swallow fatty parts but it’s really difficult not to throw up.

    Any idea is highly appreciated.

    1. If you are worried about not getting enough fat you can buy tallow, use butter, and eat bacon and eggs. Other options like salmon is great too. Lots of good options for animal-based fats.

  150. Hi! Thanks for the elaborate information! Quick question though, in level 2 it says no sides or exceptions, what do you use/recommend for cooking meat when the use of butter is not allowed?

    Greetz!

    1. I like to use a bit of fat from the meat. You can use tallow. Or really a small amount of ghee is not likely to cause any issues.

  151. Hi Kevin,

    Why does the carnivore diet recommend more protein than other diets, ie bulletproof has .4g-1g per pound of body weight.

    1. The carnivore diet doesn’t necessarily “recommend” any particular macronutrient ratio.
      If someone’s goal is to get in a particular depth of nutritional ketosis (perhaps like the bulletproof diet you mention) than limiting protein can help with that. However, people are in varying degrees of ketosis on the carnivore diet as a consequence of the diet, not as a primary aim.

  152. I’m allergic to alpha gal. (When I eat any animal that walks on herbs I break out in hives). Have you worked with anyone in this situation before? Could you provide any guidance?

    1. Hi Chad, yes that’s a tough situation. I’d focus on white meats, lots of seafood, and eggs. Depending on how you do with dairy, I’d probably include some as well. Can definitely be done though.

  153. Hi Kevin —

    Some time ago you mentioned to me that you were going to write something on the alleged issue of bone loss due to the body having to take calcium out of the bones to neutralize the ph in the body in response to the blood becoming very acidic because of the consumption of large amounts of meat. Have you written that yet? If so, where is it. Looking for it and can’t find it.

    P.S. Now five days from being 14 months full carnivore. Eat only GF beef, about 1.25 lbs, GF lamb, about .5 lbs., and chicken thighs, (about 1.5 pounds) eggs (4 a day) , Redmond “Real” Sea Salt, and water. Feeling great, lean (stabilized for months at 158-160 lbs. @ 5’9″, probably around 10% fat, and getting stronger on all my lifts in the gym. “Accidentally, I “intermittently fast/feast” such that I eat 2x a day usually within a 4 hour window, but always within an 8 hour window. Just seems to work best for me. Feel best at 13-20 hours fasted. I suppose I’m probably in deep ketosis at that stage. See no sign of leaving Carnivore WOE at this point. Resting Heart Rate may be up slightly from 48-50 to 51-53, and blood pressure may be up a bit from 105/65 to 108-9/65-68, but it seems these are trivial differences that could be accounted for by lots of things.)

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