The Zero Carb or Carnivorous way of eating is extremely simple although there are several things you will need to know to make it a success.

What do I eat?
Just meat! Steak, hamburger, chicken, fish, eggs and minimally processed bacon.

What about sausage or salami?
Try not to eat processed or cured meats. They contain a lot of fillers/preservatives that are not ideal. The level of processing you want is grinding to make burger or sliced turkey. Keep it simple.

What should I drink?
Water! (And lots of it!)
Coffee and Tea are OK too but don’t add anything to it other than lemon in tea.

How do I start?
Easy! Just start cooking your favorite kind of meat. Don’t use oil to cook your food. Just use animal fats like lard or tallow if you need it. Or use ghee (clarified butter). Season with salt and eat!

Phases
There are three phases to this way of eating. Phase 1 is the adaptation phase. Your body is learning to transition from burning primarily carbs for fuel to burning primarily fat for fuel. This is not an easy transition but once completed you will feel amazing! No more “hangry” and you’ll just eat when you’re hungry.

Phase 2 is refinement. You’re fat adapted and now you’re narrowing down which foods work best for you. Some people do better with just red meat, others like more variety. Your weight loss should become more regular but not as dramatic as in phase 1. You may want to lower the amount of fatty cuts of meat and focus on leaner meats like chicken and white fish to burn more stored body fat.

Phase 3 is maintenance mode. Your weight is stabilizing, you’re close to your desired weight and now you have a better sense of how your body reacts to food. You may find you need more energy so you increase your fat intake as you’ve burned a lot of your stored body fat.

Known issues
Most people are addicted to carbs and sugar. Quitting cold turkey is the best way to kick the habit. If you have cravings, eat some fatty meat like a ribeye or other cuts with lots of salt. That usually stops the cravings.

Electrolytes are imperative! As your insulin drops, your body will absorb less sodium, magnesium and potassium. I use Base Salts. (Whatever brand you choose make sure it has magnesium chloride, the other kinds of magnesium may cause GI distress) If you’re feeling foggy, lethargic or just wonky in general try bumping up your electrolytes. Your blood pressure may drop as well. if you are on blood pressure medication then pay particular attention to this.

Fat loss side effects
As you lose body fat, you may feel a little ill sometimes. It is just the stuff in your fat tissue being liberated. It can make you feel nauseous and uncomfortable. It’s part of getting healthy so keep drinking plenty of water and it will pass.

GI issues
As your body adjusts to not eating fruits and vegetables all of the bacteria in your gut will die off as it’s not being fed any more. This is normal and fine but can be a bit unpleasant. You still have plenty of bacteria so don’t worry! Your stools may be loose at first but everything should firm up after the adaptation phase. Also remember that too much fat may cause loose stools. Once your body adjusts, things will normalize and you will be “regular” and your bowel movements will be easy and small.

Body Composition
If you’re choosing this way of eating to lose body fat then you will need to keep your fat intake low. In the first phase of the process, don’t worry about fat. After 30-60 days you can see how you feel and start eating leaner cuts of meat. The less fat you eat, the more stored fat you’ll burn.

Portion Size
Your plate is going to look weird since you’re not making a “side” to go with your meat. Don’t worry, you’ll get used to it. You CAN and SHOULD eat until you’re satisfied. Don’t worry about eating too much, especially in phase 1. If you’re trying to lose body fat you will want to keep your total calories on the lower side but you can figure that out once you’re fat adapted.

Meal Frequency
Eat when you’re hungry. Don’t eat when you’re not hungry. This sounds simple but we are conditioned to eat 3 (or more) times a day. I sometimes forget to eat dinner because I’m just not hungry. It’s ok to go 12, 16 or even 24 hours without eating. The longer you go between dinner and breakfast the better for your metabolism and the faster you will become fat adapted (and the faster you will lose weight). Try to keep your “eating window” to 8 hours for optimal results. That said, just eat when you’re hungry. It doesn’t have to be complicated.

FAQs
Can I eat dairy?
You can, but it is better to wait until phase 3 especially if you’re trying to lose weight. If you want to test how you respond to dairy in phase 2 that’s fine but make sure it doesn’t conflict with other goals. Try to stick with harder/aged cheeses with the fewest ingredients like cheddar.

What about a cheat meal?
It is better to be really consistent for the first 30-60 days to give your body (and mind) a chance to adapt to the new way of eating. Once you’ve established that you can do it and you are feeling good one meal once or twice a month is OK but if you find your frequency increasing then lock it down. Carbs basically rewire your brain so it’s hard to overcome the cravings they produce. It’s like heroin (apparently).

I’m not losing weight!
Cut back on your fat intake. Chicken breasts instead of thighs. Ground turkey instead of ground beef.

How do I eat at a restaurant?
This can be tricky. The easiest is to just order a steak and skip the sides. If you are
like me and have a hard time skipping the sides, just ask the server to only bring you the meat. It can cause some raised eye brows but who cares? It is normal now to order a burger with no bun so that is easy and sashimi appetizer is a good way to get protein with no veggies. If you’re out with friends don’t feel compelled to explain yourself. You can just say “I’m doing a Whole 30 elimination diet” - most people know what that is and will move on. Or you can get into it but people are usually defensive and also think vegetables are important for health (they’re not).

What should I eat for a snack?
You shouldn’t need a snack. If you’re eating a good meal you will just get hungry many hours later. Your blood sugar isn’t on a carb roller coaster so you won’t feel hungry (especially once you’re in phase 2). It is also OK to be hungry! Just go with it. Drink some water. Then have a meal when you’re really and truly hungry. Eat as much as you want at your meal.