cravings
Carnivore and Intermittent Fasting?
How Combining Intermittent Fasting and the Carnivore Diet Boosts Health and Helps You Stay on Track
Combining the Carnivore diet and intermittent fasting (IF) has grown in popularity as a way to optimize health, increase mental clarity, and make fasting easier. Both the Carnivore diet—where you eat only animal-based foods—and intermittent fasting—where you cycle between periods of eating and fasting—have benefits on their own. Together, they can be even more powerful.
In this post, I’ll share my personal approach, where I use intermittent fasting as a “reset” tool when I slip from the Carnivore diet, fasting as long as possible to realign my habits. This post will cover why IF and Carnivore work well together, the benefits of this combination, and practical tips to make it a sustainable lifestyle choice. Whether you’re new to either or both practices, you’ll find insights here that could enhance your health journey.
Why Pair the Carnivore Diet with Intermittent Fasting?
Both the Carnivore diet and IF help the body enter a state of fat-burning, or ketosis, which many people associate with increased energy, mental clarity, and reduced cravings. Since the Carnivore diet naturally minimizes insulin response due to its lack of carbohydrates, it can support the fasting process by keeping blood sugar stable, which prevents energy crashes and hunger spikes.
Personal Insight:
In my own experience, the Carnivore diet’s focus on high-fat and high-protein meals has made it easier for me to fast for longer periods. I find that when I stick to Carnivore, I’m rarely hungry, which makes it easier to ease into a fasting window. However, if I slip up or have a day when I eat outside of the Carnivore plan, using fasting as a reset helps me clear out cravings and get back on track.
How Intermittent Fasting Works with the Carnivore Diet
1. Metabolic Flexibility
The Carnivore diet and intermittent fasting both encourage the body to burn fat instead of carbohydrates for fuel. When fasting, the body has no incoming food for fuel, so it starts using stored body fat, leading to increased fat-burning.
– **On Carnivore:** Eating only animal products minimizes carbohydrate intake, making it easier to shift into fat-burning mode when you fast.
– **During a “Reset Fast”:** I use fasting as a way to quickly get my body back into fat-burning mode after deviating from Carnivore. It helps curb cravings and lets me feel the benefits of ketosis sooner.
2. Appetite Regulation
One of the benefits of the Carnivore diet is that the high-fat and high-protein foods are extremely satiating, making you feel full and reducing cravings. Pairing this with intermittent fasting helps you control your eating window without feeling deprived.
Personal Experience:
When I follow Carnivore consistently, I find that my appetite naturally shrinks, which makes it easier to stick to an eating window. If I slip up, fasting as a reset helps me regain control over my hunger.
3. Mental Clarity and Focus
Many people report a sense of heightened mental clarity on both the Carnivore diet and intermittent fasting. When your body is in ketosis, the brain uses ketones for fuel, which can provide a steady, clear-headed focus.
During a Fasted Reset:
I notice that after a few hours into a fast, my mind feels clearer and cravings diminish, making it easier to focus on other priorities instead of food. It’s like a mental reset that helps me recommit to my goals.
Benefits of Combining Intermittent Fasting and the Carnivore Diet
1. Reduced Cravings and Stable Energy
Fasting can be an effective way to “reset” after slipping from the Carnivore diet, because it helps diminish carb cravings that might have resurfaced.
-Practical Tip:
After a period of fasting, I find it’s easier to stick to Carnivore because I’ve given my body time to adjust and reset, and I feel less tempted by non-Carnivore foods.
2. Improved Digestion
Both the Carnivore diet and intermittent fasting can improve digestion by simplifying what you consume and giving your digestive system a break. Carnivore’s elimination of fiber, sugars, and other fermentable foods can reduce bloating and gas, while fasting periods allow your gut to fully rest.
– Practical Tip:
Fasting after slipping off the Carnivore diet gives my gut a break from any irritants I may have eaten, which helps reduce bloating and lets my body recover.
3. Enhanced Weight Management
For those looking to manage weight, the combination of a nutrient-dense Carnivore diet and structured fasting windows can help you avoid overeating and stimulate fat loss through ketosis.
– Personal Insight:
When I use fasting as a reset after a non-Carnivore meal, I find it helps me quickly shed any water weight or bloat, which is encouraging and motivates me to stick with Carnivore.
Tips for Combining Intermittent Fasting and the Carnivore Diet
1. Start with a Manageable Fasting Window
If you’re new to fasting, consider starting with a 16:8 schedule, where you fast for 16 hours and eat during an 8-hour window. You can adjust this over time based on your comfort level and schedule.
-My Approach:
After a slip from Carnivore, I usually aim for a longer fast to reset, but if you’re just beginning, start small. You can gradually build up to longer fasts as your body adjusts.
2. Stay Hydrated and Consider Electrolytes
On the Carnivore diet, you might experience lower mineral levels, especially sodium, since animal foods alone don’t always provide enough. Drink water and add a pinch of salt or electrolytes to help prevent dehydration, especially during extended fasts.
-Personal Tip:
I keep salt handy during fasting windows, as it helps curb cravings and keeps my energy steady.
3. Listen to Your Body
When fasting, listen to your body’s signals. If you feel overly fatigued or lightheaded, consider breaking your fast with a nutrient-dense, animal-based meal to replenish your body.
-My Strategy:
I aim to fast as long as possible after a deviation but stay flexible if my body signals it’s time to eat. Breaking my fast with a small portion of fatty meat, like ribeye, helps me ease back into the Carnivore diet without causing digestive distress.
-Adaptation Tips:
For those new to this combination, the first few days or weeks can come with adaptation symptoms as the body adjusts to using fat as its primary fuel source. You might feel more tired than usual or experience increased thirst, which is normal as your body depletes stored glycogen and needs extra water. Staying hydrated and adding electrolytes can help ease these symptoms.
Consider This:
Most of us already practice some form of intermittent fasting—we naturally fast while we sleep. If you sleep 7-8 hours a night, that’s already a fasting period without conscious effort. Building on this fasting period with a specific eating window can enhance the benefits. Personally, I aim for a 6-hour eating window, though I sometimes exceed my fasting window by a few hours and occasionally fall short. The key is finding a rhythm that works for you, allowing some flexibility.
When combining intermittent fasting with the Carnivore diet, remember to listen to your body and adjust your window as needed. You may find that the high-fat, high-protein Carnivore meals make it easier to fast for longer periods. If you’re new to this, start small, such as adding a couple of fasting hours to your sleep-based fast. Over time, you may build up to a longer fasting window and find a balance that fits your lifestyle and goals.
It’s not about perfection but about consistency and finding what feels sustainable for you. By tuning into your body’s signals, you’ll be better equipped to make adjustments and get the most out of this approach, whether it’s helping you manage cravings, boost energy, or keep you on track with your dietary goals.
Top 10 Essential Tips for Starting Your Carnivore Journey
Top 10 Essential Tips for Starting Your Carnivore Journey
Embarking on a carnivore diet can be both exciting and challenging. Whether you’re drawn to the potential health benefits—such as weight loss, increased mental clarity, or relief from autoimmune symptoms—or you’re simply curious about this meat-centric lifestyle, having a solid plan is crucial. The carnivore diet, often referred to as “zero-carb,” is more than just a diet; it’s a radical shift in how you nourish your body. These ten essential tips will help you start your carnivore journey successfully, ensuring you are well-prepared to navigate the transition and maximize your results.
Clean Out Your Pantry and Fridge
The first step in your carnivore journey is to create an environment that supports your new lifestyle. Begin by removing non-carnivore foods from your home, including grains, fruits, vegetables, and processed foods. This act is not just about clearing physical space; it’s about setting the mental stage for success. Keeping these items around can tempt you to stray from your diet, especially during the initial phase when cravings might be strong. If you live with others who aren’t following the diet, consider designating separate storage areas for their foods to avoid temptation.
Clearing out your pantry and fridge also offers a fresh start. You’re making a commitment to a new way of eating, and the physical act of decluttering your kitchen reinforces that commitment. It also makes meal preparation easier since you won’t have to sift through non-carnivore foods to find what you need.
Personal Experience:
Just do it! It’s the “out of sight, out of mind” mentality, and it’s simple and effective. And please don’t do as I did—”clean out your pantry and fridge” does not mean having a feast until it’s gone. You could use it to transition into Carnivore, but there’s a certain emotion that comes when you just throw out what we used to call “good food.”
Buy Enough Meat for Your First Month
Stocking up on a variety of meats is crucial for the initial phase of your carnivore diet. This diet revolves around animal products, so you’ll want to ensure you have a plentiful and varied supply of meats like beef, pork, chicken, lamb, and fish. Buying in bulk not only saves money but also reduces the need for frequent grocery trips, which can be particularly beneficial if you live in an area where high-quality meat is harder to find.
When buying meat, consider the source. Grass-fed beef, pasture-raised pork, and wild-caught fish are often touted for their higher nutritional value and better fat profiles compared to conventional meats. You might also want to explore less common options like bison, venison, or even organ meats, which are rich in essential nutrients. Organ meats like liver, heart, and kidneys are especially valuable on the carnivore diet for their dense nutrient content.
Additionally, think about storage. Invest in a chest freezer if you don’t already have one, as this will allow you to store large quantities of meat without worrying about it going bad.
Personal Experience:
With meat prices out of control, the only way to get the most meat for your dollar is to buy a ½ cow or maybe a ¼ cow. Even this way of buying meat is a substantial upfront cost. However, start watching sales, clip coupons, and look for bulk meat at the store. Ground beef comes in larger quantities, like rolls of 10 lbs, etc. Take your calculator and do the math; it will help make you mindful of what you’re spending. Also, remember that we’re not buying that $6 bag of chips—we’re taking that same $6 and buying ground beef or a cut of meat.
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Prepare Bulk Meat
Preparing bulk meat is a practical strategy that will save you time and energy, especially on those busy days when cooking from scratch isn’t an option. To start, choose a day of the week to cook large quantities of meat. You can grill, roast, or slow-cook several types of meat at once, and then portion them into containers to refrigerate or freeze. This approach ensures that you always have a meal ready to go, which is particularly important when transitioning to a new diet where convenience can make or break your commitment.
For example, you might roast a few chickens, grill several steaks, and slow-cook a pork shoulder all in one day. Once cooked, divide the meat into single-serving portions and store them in the fridge for easy access throughout the week. This not only simplifies meal times but also helps you stay on track with your diet by eliminating the need to think about what to eat next.
Meal Plan Your First Week
Meal planning is an excellent way to maintain variety and prevent decision fatigue, which can be a real challenge when starting a new diet. By planning your meals, you avoid the stress of last-minute decisions and ensure that your diet remains balanced and satisfying. For your first week, create a simple meal plan that incorporates different types of meat and cooking methods.
Sample Meal Plan:
– **Breakfast:** Bacon and eggs – A classic, filling option to start your day with plenty of protein and fat.
– **Lunch:** Grilled chicken thighs – Opt for dark meat as it’s fattier and more satiating than chicken breast.
– **Dinner:** Ribeye steak – Rich in fat and flavor, perfect for a hearty evening meal.
– **Snacks:** Beef jerky or pork rinds – Portable, protein-packed snacks to keep you satisfied between meals.
As you become more accustomed to the diet, feel free to experiment with different cuts of meat and preparation methods. Variety in your meals can help prevent boredom and ensure you’re getting a wide range of nutrients.
Personal Experience:
At different times, even today, I still have boredom issues, so I’ll “stray” and eat something with carbs, and the next day, I feel run down and have no energy at all. Stay focused and take it one meal at a time.
Eat Enough Fat
Fat is an essential energy source on the carnivore diet, especially since carbohydrates are completely eliminated. Without enough fat, you might find yourself feeling sluggish, hungry, and unsatisfied. To ensure you’re getting enough, choose fattier cuts of meat like ribeye, pork belly, and lamb chops. Incorporate animal fats like butter, tallow, or lard into your cooking. These fats not only add flavor but also help your body adjust to burning fat as its primary fuel source.
It’s important to listen to your body’s signals. If you feel hungry or low on energy, it might be a sign that you need to increase your fat intake. Unlike carbohydrates, which provide quick bursts of energy, fat offers sustained energy throughout the day. Adjust your intake as needed to maintain your energy levels and keep cravings at bay.
Stay Hydrated and Use Salt
Hydration is crucial on the carnivore diet, especially during the initial transition when your body is adjusting to a new way of fueling itself. Drinking plenty of water is essential, but equally important is your salt intake. The carnivore diet is naturally diuretic, meaning you might find yourself losing more water and electrolytes than usual. This can lead to symptoms like headaches, fatigue, and muscle cramps if not addressed.
To maintain electrolyte balance, use salt liberally on your food. You might also consider supplementing with potassium and magnesium, especially if you’re experiencing signs of electrolyte deficiency. Staying hydrated and maintaining electrolyte balance will help you avoid common pitfalls like the “keto flu” and keep you feeling your best as you adapt to the diet.
Personal Experience:
I never realized how important staying hydrated on Carnivore actually was. It makes all the difference. It is vital to stay hydrated because your body is getting rid of the “sludge” in your body and needs a resource to replenish what is missing. We use LMNT, which has what your body is missing and tastes great. There are different flavors; I like the unflavored and the orange. Sometimes I mix these for a double dose. Please use our link and get a free sample pack as a bonus on your first order.
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Track Your Progress
Tracking your progress is not only motivating but also informative. It provides insight into how your body is responding to the diet and helps you make necessary adjustments. Consider using a body fat scale to monitor changes in your body composition rather than just focusing on weight. Muscle gain and fat loss might not show up on a standard scale, so tracking body fat percentage can give you a clearer picture of your progress.
In addition to physical changes, keep a journal to note any shifts in your mental clarity, energy levels, and overall well-being. This can be especially helpful if you experience any challenges or plateaus, as it allows you to look back and see how far you’ve come.
Transition Gradually
If you’re coming from a different diet, especially one high in carbohydrates, consider transitioning gradually to the carnivore diet. This gradual shift can help your body adjust and minimize potential side effects like digestive discomfort, fatigue, or intense cravings. For example, you might start by eliminating processed foods and sugars, then gradually reduce your intake of vegetables and fruits before fully embracing a carnivore diet.
A slow transition allows your body to adapt to burning fat for fuel instead of carbohydrates, making the adjustment period smoother. It also gives you time to learn how to properly prepare and enjoy your meals, making the diet more sustainable in the long term.
Personal Experience:
Go slow! Please don’t do as I did—I jumped in with both feet and went cold turkey on top of that! It was a big mistake. For me, it caused me to stay close to the bathroom. My body was “flushing” out all the bad, but doing it cold turkey was painful for me. I highly recommend slow and gradual transition.
Seek Support
Starting a carnivore diet can feel isolating, especially if you don’t have others around you who understand or support your choice. That’s why it’s essential to seek out a community of like-minded individuals who can offer encouragement, share experiences, and provide practical tips. Online communities, forums, and social media groups can be valuable resources for connecting with others on the same journey.
Having a support system can make a significant difference in your success. Whether it’s sharing recipes, troubleshooting issues, or just having someone to talk to, knowing you’re not alone can help you stay motivated and committed to your new lifestyle.
Personal Experience:
If you decide to join a Facebook Group, etc., be careful in doing so. There are strict Carnivores out there, that will respond in a negative way, if you are doing
Carnivore different than they are. And often times their comments are ugly and it discourages many.
Consider This:
Starting a carnivore diet is a significant lifestyle change that requires preparation, commitment, and a willingness to learn and adapt. By following these ten essential tips, you’ll be well on your way to successfully navigating the transition and reaping the potential benefits of this unique approach to nutrition.