Why Carnivore or Animal-based?
Thousands of people are considering the idea that just eating meat could be good for them. Even better, thousands of people are trying it and finding out that, it is VERY GOOD for them!
Why are people looking at this way of eating? Why are you?
Overall health is the number one reason people are doing the research. Chronic health issues, fatigue, pain, blood pressure, diabetes, cardiovascular disease, autoimmune conditions, IBS, and on, and on, and on…..People are sick and tired of being sick and tired.
As the testimonies of success and dramatic, life-changes increase, many are wondering how they can get started. This is your step-by-step guide to trying the carnivore diet on your own.
Who am I?
Hi. My name is Bronson Dant. I am a 48-year-old, grandpa. I have maintained an animal-based diet for over two years and I am in the best health of my life.
Between owning a health and fitness center for several years, personal training, and my current online coaching programs, I have helped hundreds of people lose fat, improve their health, and gain the strength and confidence to take control of their lives.
Everything in this guide has been proven by the experiences of myself and others. You are about to get the blueprint for how I work with people to help them change their lives!
What’s the goal of an animal-based diet?
There are three simple ideas behind following an animal-based diet.
- Animal meat, eggs, and by-products have everything the human body needs to thrive.
- Plant-based foods (carbs) create inflammation in the human body and are the root cause of most if not all chronic issues we face today.
- The human body is built to use fat as its primary source of fuel, not carbs.
The more you focus on eating animals, the more nutritious your meals will be and the less stress you’ll put on your body.
The practical application of this concept is in reducing your carb intake, focusing on getting adequate protein and enough fat to fuel your body efficiently. Moving to an animal-based diet means reducing processed foods and (initially) most plant-based foods.
By removing carbs from your diet you take care of two problems at once. You teach your body how to use fat as its main fuel and you remove things that are causing your body stress. You are simultaneously improving your body’s performance and removing things that hinder your body’s performance. Double Win!!
Commit to a period of time and stick with it.
Everyone is different. When I started I did it overnight, 100%, and never looked back. I have worked with others who need to make the changes in small steps. Whichever way works best for you is fine. The more important factor is that you give yourself a timeframe in which to make the changes…and see how they affect you.
That’s a hard one, many people are not patient enough. Here’s an expectation for you to have. It could take up to 6 months for you to see some changes based on what your reason is and what you’re looking for. Many people report improved energy, fewer body aches, fat loss, and other changes…, anywhere from 3 weeks to 8 weeks. Major healing from hormone imbalances, autoimmune and other issues can take a lot longer. This can also vary based on how drastically they made changes to their diet. The smaller the changes, the longer it may take to see them manifest in your body.
When I work with someone, it’s for a minimum of 8 weeks. In my experience, it takes that long for most people to get a hang of the protocol and build a routine around it. I wouldn’t suggest anyone change to an animal-based diet for less than 8 weeks. Ideally, 90 days would probably give you a more realistic idea of how your body will function, especially if you’re an active person who exercises or plays a sport regularly.
Decide what to eat.
There are two parts to this step. The first part is deciding how far you want to go. Do you want to jump straight in or do you want to take it one step at a time? The second part is actually deciding what to eat.
If you want to take it a step at a time that’s fine. I’ll go over macros and how much to eat later in the guide. Start where you are and adjust as you get more comfortable. Just remember your results are directly tied to how much you adhere to the diet.
Here’s an easy to remember graphic for what you could eat on an animal-based diet.
Plenty of options here. I’ve been animal-based for over two years. Not once have I ever been bored or gotten tired of it.
Figure out how much to eat.
Here comes the macro talk. Most people dread this part. Counting calories and measuring every bite is one reason many people quit following a ketogenic diet. I don’t do calories and I don’t think you should measure your food for a living.
I do want you to weigh and measure for as long as it takes you to get comfortable with eyeballing your food and having a good idea 1. how much it is, and 2. what it takes to make you feel satisfied at a meal. Once you have a handle on what proper amounts, look and feel like, you should only need to measure again if you want to make a change and need to reset your “feelers”.
I keep macros simple. Figure out your lean mass. Convert it to grams. Eat AT LEAST that much protein. Eat NO MORE than that much Carbs and Fat combined. That’s it. You only need to worry about one number.
If you weigh 250lbs. and you’re 30% body fat, you have about 175lbs. of lean mass. That means your macros are 175 grams of protein minimum and 175 grams carbs/fat or less, each day.
The only exception to this is if you are not jumping in all the way and you’re mixing your carbs and fat into the combined 175 grams, you have to make sure you get at least 50g to 70g of fat each day. Your body needs it.
This graphic shows how it all works out. Go to the APEX Training System Macro Calculator to get more detailed numbers.
The key to supplementation is that you need to have a good clean diet in order for them to really do what they’re supposed to. Good thing you’re going animal-based!!
There are a handful of basic supplements that everyone should be taking regardless of the way of eating they follow. Call it a side-effect of the industrial age, but in today’s society, we don’t get everything we need like we did when we lived off the earth and hunted our own food.
It’s important to get these because as you clean up your body it’s going to start working better and it will need all the pieces of the puzzle in order to heal and improve.
The number one thing you need to do is start adding more salt to your food. Many people seem to work best with ~3 grams per day. Some people need more. I do about 5 grams a day. Salt helps with energy and digestion.
Other recommend supplements:
- Vitamin D
- Omega 3’s (fish oil)
Know what to expect.
Keto Flu When you first start reducing carbs in your diet, your body has to adapt. This can cause “flu-like” symptoms and can make some people tired, sore, and grouchy. It usually lasts for a few days then goes away as your body gets better at using fat for fuel.
Bowel Movements During this time, you have either loose or difficult bowel movements. Make sure to increase your sodium and electrolyte intake to help with this. It should get better in a week or two. You can expect to have fewer bowel movements, with less volume. It doesn’t mean you are constipated. There’s just less to get rid of.
The best thing to do for each of these issues is to hydrate and increase your sodium and electrolyte intake.
Mindset and Belief System There are going to be changes in how your food affects your body and this may be challenging for you to understand. You should feel less hungry after each meal. You won’t need to eat as many meals. You may realize that you’ve been starving yourself in an effort to reduce calories and you in fact need to eat more in order to get healthy. Removing carbs is not easy, they are addicting.
Go into this transition with a goal, and commit to a timeframe. Be open-minded about the process. Ask for help if you need it. The changes to your diet are pretty straight forward. It’s the mental shift and learning how to build new habits that are sustainable, where coaching and mentoring become a lifesaver.
Decide what’s next.
Assuming you’ve stuck with it for your intended timeframe, what’s next? Do you keep going or do you start to add plant-based foods back in to see what happens?
I just kept going. I’m very glad I did. For me, life is just easier not having to worry about balancing 3 macros. My food prep is easy, my shopping is easy and cheap, and I almost never think about food throughout the day.
Some people feel the need to have veggies in their lives. That’s totally OK. Finding a balance while understanding the effect food has on your body and your progress is the key.
Transitioning back to some carbs can be tricky. This is where it’s possible to really fall off the rails. Here are some suggestions for how to find your comfort zone and keep going.
- Define your goal. This has to be number one at all time. Every choice you make needs to answer the question. “Will this help me reach my goal?”
- Balance your lifestyle. don’t decide to to do something that adds to your stress and decreases the chance you’ll stick with the plan.
- Associate with people doing the same thing. Find groups where you can get support, information, recipes, and other social interaction from people who have similar goals.
- Get a coach. Nothing is more effective than working with a professional who has experience and can help you work through your specific challenges.
Articles to Read
What is the Carnivore Diet and how does it work?
Why Calories in Calories out isn’t the whole story.
Why becoming “fat-adapted” makes a difference.
Protein is the secret weapon to body composition.
But, we need veggies for nutrients, right? Nope.
In fact, veggies often cause more harm than good.
Recommended videos to watch
Fuel calories vs. Total Calories and why it matters. https://youtu.be/FKpM8tMeZto
Fiber vs. Meat: Why fiber is a waste of time. https://youtu.be/juigEI_esnk
Explaining Oxidative Priority and how you can use it to lose fat. https://youtu.be/T3MqQqAx2Qg