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The ketogenic diet has been widely popular in recent years, and with good reason. It has been shown to help with weight loss, blood sugar regulation, and even reduce the risk of chronic diseases. However, a newer and more extreme version of the ketogenic diet has been gaining popularity among health enthusiasts – the keto carnivore diet. In this blog post, we will cover the basics of how to do keto carnivore and explore three different methods you can use to get started.
How to do keto carnivore?
Before jumping into the different methods, it’s important to understand the basics of the keto carnivore diet. This extreme version of the ketogenic diet focuses solely on animal products and eliminates all plant-based foods. The basic reasoning behind this approach is the belief that our bodies were designed to thrive on a diet that consists primarily of animal protein and fat.
To do keto carnivore, you must eliminate all plant-based foods, including vegetables, fruits, grains, and legumes. You will primarily eat animal protein and fat, such as meat, fish, eggs, and dairy. It’s important to note that while the diet is called “carnivore,” you don’t have to limit yourself to just meat. You can also include animal-based products like butter, cheese, and cream.
Now that we know the basics let’s dive into three different methods of how to do keto carnivore.
Method 1: The Traditional Approach
The traditional approach to the keto carnivore diet involves consuming mostly meat and animal products, with no more than 5-10% of your calories coming from carbs. This strict approach is ideal for those who want to reach ketosis quickly and is most effective for those who follow it strictly.
To get started with this method, focus on consuming fatty cuts of meat like ribeye, ground beef, and lamb chops. Cook them in butter or other animal fats like lard or tallow, and add some cheese or cream to increase fat intake. You can also include eggs and seafood like shrimp and salmon in your diet.
Method 2: The Modified Approach
The modified approach involves incorporating some non-animal-based foods like nuts and berries, while still keeping the primary focus on animal products. This approach is ideal for those who want to follow a more moderate version of the keto carnivore diet and can be easier to follow than the traditional approach.
To get started with this method, focus on consuming leaner cuts of meat with some low-carb, high-fat nuts like macadamia nuts or pecans. You can also include fruits like strawberries, blueberries, or blackberries, but beware of the carb content as it can kick you out of the ketosis state. Eggs and seafood like mackerel or sardines are good additions to this method.
Method 3: The Elimination Approach
The elimination approach takes the traditional approach to the next level by eliminating all dairy products, including butter and cheese. This approach is ideal for those who have a sensitivity to dairy products, and it also promotes faster weight loss outcomes.
To get started with this method, focus on specific cuts of meat, which are lower in fat, such as chicken breast or turkey, and consume low carb seafood such as tuna or mackerel. Ensure you get a good variety of proteins and fats from sources such as olive oil, coconut oil, tallow, and occasionally bone broth. You can include egg whites, and plant-based oils like avocado oil and macadamia oil in your diet.
The keto carnivore diet is not for everyone as it is a comparatively restrictive diet plan in comparison to the traditional ketogenic diet plan. It’s important to work closely with a registered dietitian to make sure you get adequate nutrients and calories to ensure optimal wellbeing.
However, for those who want to challenge themselves and see the benefits of this diet, the above methods can help you get started. It is essential to focus on quality animal products, consume enough fats, and have a plan for obtaining essential micronutrients. Stay committed and aware of your health goals, and you’ll be on your way to experiencing the numerous benefits of the keto carnivore diet.