This Carnivore Diet Plan is a mixture of thing I have learnt of the last few years, through research as well as trial and error. The Carnivore diet, also known as The Zero Carb Diet is, in my opinion, the best thing you can do for weight loss and your health.

I started my journey a few years ago. I was overweight, sick and in pain. I needed help. I needed to fix my diet and along with it my health. I was a self-confessed food addict that tried many diets and healthy eating regimes to fix it.

Then I found the carnivore diet, and it changed my life. So I have created this Carnivore Diet Plan so that those who want to do what I did can maybe get off to a great start.

 

Before you start on the carnivore diet

 

I don’t know where you are on your journey, if you have started already or if you have only just come across the diet. But the most important thing you can do is research.

There is a lot of information out there, and the more you know, the better you will understand what you are doing and why you are doing it. Knowledge is power after all. Here are some points to help you along:

  • Read the articles on this site. I have included as much information as I can, and I am always adding more as I learn. It’s a great resource for you to return to.
  • Sign up at the bottom of this page to my mailing list, and I will send you a free copy of my popular ebook that contains everything you need to know about the diet. I will also email you from time to time with news or information that relates to the carnivore diet.
  • Google “The Carnivore Diet” of “Zero Carb Diet” to find articles and research about this way of eating. There is always new information and new science being published on the topic.
  • Join some Facebook groups – The more established groups advertise as the zero carb diet. They are full of members at different stages; some have been eating this way for 10+ years and have a wealth of knowledge gained through experience. There are even a few that have been at this for 20 years or more.
  • Read peoples stories, see what they found easy and hard. Read other peoples questions too as this will pre-empt possible issued you come across. It’s a great community, and you will find most of your information there, plus you can interact. Which leads me to my next point:
  • Ask questions. Everyone is happy to jump in and help you. They have all been through it, and if you have a question, some will have an answer there.

Here are two books that really taught me how this works and the importance of eating fat and cutting carbs:

Why we get fat, and what to do about it.
(Link to UK version)
Gary Taubes is a leading expert in nutrition and the science around why we need fat and how sugar is killing us.

He gives a very good explanation on why we get fat, the lies we have been told and why the science around “fat is bad” is incorrect. He makes it very easy to understand. It will answer a lot if not all of your questions.

The Diabetes Code
(Link to UK version)
Dr Jason Fung runs a diabetes clinic and has helped tens of thousands of people to reverse type 2 diabetes. He has spent his career treating and studying type 2 diabetes.

His book explains the causes of this disease and how to prevent it or even reverse it. This book changed the way I looked at my illness and gave me hope it can be reversed, and it has.

He also has a book called The Obesity Code (UK version) which is worth a read. He has great insight into how people put on weight from working with severely overweight people for most of his career.

 

The above tips will put you in good stead to make a strong start at this. You will continue to learn as you go along, the learning is never-ending. It won’t be long until you are helping others, answering their questions and posting your successes too.



You’ve done your research, whats next?

 

Its time to jump in and start the journey yourself.

You have read how other people have done it, you have all the facts, and you know what to do. So let’s get you started.

Here are some tips to help:

  • Set the date and stick to it. Make sure on day one you are fully prepared, so there are no excuses to delay. You could delay it forever.
  • Go to your doctor and let them know what you are doing so they can monitor you. If you are on medication this might need to be adjusted, for example; it is very common for high blood pressure to correct itself within the first few weeks.
    So if you are on medication for that then you need to keep an eye on it and reduce if needed. Same goes with medication for diabetes, reducing the amount of sugar will reduce the need for your medication.
  • Get a blood test done before you start, then have a second one about three months in. Do not have it before three months as it can take a while for the body to adjust properly.
  • Clear the kitchen out of all the non carnivore food. This isn’t always possible if you have a family, but if you have food items that are your absolute weakness, then you need to clear them out. Your family will understand and support this change. Once you are firmly on this way of eating you can bring them back. But make it easier for yourself at the start at least.
  • Plan what you will be eating. Make a plan of the foods you like and can cook easily. Then stick the fridge and freezer up. Make sure you have plenty of food, so you do not have to result in eating non carnivore food. Get in more food than you think you need, it’s better to have too much than not enough.
  • Be prepared for adaptation. This is the period of time it takes your body to move from burning sugar to burning fat.
    During this period, you are also breaking the carb addiction. This will give you strong cravings for carb full foods, and you may experience headaches, nausea, diarrhoea, constipation, bad moods, fatigue, bad sleep, strange dreams and the list goes on.
    This can be rough for some, where some people hardly have any symptoms at all. Just know that it will not last, and after the first week it gets markedly better.
  • Be prepared for trips or days out where it isn’t possible to cook or eat at home. This could be in the form of taking cooked food with you to eat. If I am travelling, I normally take some cooked bacon and boiled eggs to eat.
    You may need to research restaurants in the area you are visiting to see if they have things like steaks on the menu. If you are not properly prepared it will become too easy to allow yourself to cheat and eat non carnivore food.
  • Do not under-eat. After the first one or two weeks you will not feel hungry the way you do now. You need to learn your new hunger signals. If you get too hungry it can make you feel unwell and have other effects too.
    Also getting too hungry will make you crave carby foods which can lead to cheating. If you do not feel hungry, but thoughts of food pop into your head or you crave (or keep thinking of) bad foods, then you are hungry, go eat!
    If you haven’t eaten for a while but still don’t feel hungry, try some meat, if you really can’t eat it then put it in the fridge for later.
  • Full-fat dairy is allowed on this diet, but be careful as some can not tolerate dairy at all, and may cause cravings. Try to cut it out for the first month at least and then try it later if you want and see if it has a negative effect for you.
    I do not include butter in this suggestion as most people seem to be fine with it. But not everyone.
  • Make sure you are getting enough fat even if you are doing this for weight loss. Fat is what keeps us full and stops us craving food.
    It is what we need to be healthy. This diet is very high fat, moderate protein.  If you have a steak that hasn’t much fat, then add butter to it.
    Do not shy away from fat; this will result in problems. If you feel that your moods are bad or you suffering side effects like headaches or tiredness then chances are you need to increase your fat intake.
  • Drink plenty of water. Do not add flavourings to water and do not drink sugar-free sodas or pops. These are full of chemicals, and the sweet taste will keep you hooked to sweetness and make it harder for you.
    You can drink tea and coffee, but these can suppress hunger so try and keep these for after you have eaten.
  • If this is a weight loss journey for you, do not weigh yourself too much. So many great changes are happening to your body in terms of health, do not get discouraged if you do not lose weight as quickly as you expect.
    You can still be slimming down without weight loss. Be patient, it will happen.
  • If you can afford it, it is worth getting your meat delivered from an online butchers or farmers. The meat is very high quality, and they usually do not trim as much fat off like they do in supermarkets. They can be slightly more expensive than the supermarket, but the quality is worth it. It also eliminates the need to go shopping and be tempted by all the non-carnivore food.
    This was one of the best things I did, and it made it much easier for me.

    Here are two delivery services that are very popular in the community:
    US MEAT DELIVERY
    UK MEAT DELIVER



Meal Plans

 

It’s a good idea to make sure you know what you will be eating and so a meal plan can help you stay on track.  I only have a few meals that I eat.

It is a mixture of ribeye steaks, burgers, eggs & bacon. But it can be really good to mix things up when you first start.

Here are some of my favourite carnivore cook books that gives you plenty of ideas to keep things interesting.

Michael Symon’s Carnivore: 120 Recipes for Meat Lovers: A Cookbook
The title says it all, here are some great recipes to give inspiration for cooking meat.
US Amazon Link
UK Amazon Link

Meathead: The Science of Great Barbeque and Grilling by Meathead Goldwyn
Meathead is a famous cook, known for being one of the best when it comes to meat and the ways to cook it.
US Amazon Link
UK Amazon Link

Meat: Everything You Need to Know by Pat LaFrieda
This is my bible when it comes to learning about the different cuts of meat, and the best ways to cook them. A must read for anyone wanting to cook meat.
US Amazon Link
UK Amazon Link

If you have any questions, please leave a comment below.

Good luck