Video | Research | Definition | What to Eat | Frequency | Considerations

To follow a carnivore diet in its truest sense, you only eat animal meats and fats. Those who practice it report weight loss, blood sugar stability, more energy, better mental focus, and the list goes on. 

A criticism of the diet is that it lacks research, leading to the question, “How does staying on this diet affect long-term health?” 

I agree that there are benefits, and I agree that we won’t know the full health story until more substantial studies have been done. So, I thought, what would happen if I added a few days of carnivore a month to my typical low-carb diet? In other words, practice carnivore intermittently. And what I am calling Intermittent Carnivore was born. 

This blog post shares what I eat and how often I do it. 

Intermittent Carnivore – Here’s How I Do It and What I Eat [Video]

In this video, you’ll learn…

• The definition of the Intermittent Carnivore Diet.
• Foods you can eat when practicing this diet!
• Additional things to consider: frequency, how you’ll feel, weight loss, etc.

Research

The newness of the carnivore diet is, in large part, why we do not see much research on it. A study was published in 2021 that used questionnaires to gather information from carnivore dieters.

These types of studies rely on self-reporting, so they lack the rigor of a formal study. But it’s a start. 

Intermittent Carnivore (Definition)

My definition of an Intermittent Carnivore Diet is a diet regimen that introduces brief periods of eating only animal-based foods.

If weight loss is your goal, it may help to think of it as a weight loss booster that you follow for a few days before returning to your regular low-carb or keto diet. 

Note that it does not mean combining intermittent fasting with a carnivore diet, although that would be fine to do. 

Here’s What I Ate

Mornings

Let’s get into the fun stuff by sharing the foods and drinks I consume for a typical Intermittent Carnivore period, starting with a couple of carnivore sins that I commit. 

A minor infraction is the fact that I drink coffee. Hardcore carnivore dieters point out that coffee beans are plant foods. True. But I drink coffee. 

A major infraction is that right after my morning workout, I have a protein shake, the base of which is almond milk. If I wanted to be more of a purist, I could use full-fat or whole milk. 

Almond milk is what I’ve gotten used to, and I enjoy it. An 8-ounce serving has 30 calories and one carb. It is low in protein, but I add a scoop of protein powder, and the shake gives me a base to add electrolytes. I add chocolate LMNT for electrolytes.

Afternoons

On my typical low-carb diet, I have a large salad for lunch. For my intermittent carnivore days, I eat three eggs and at least an ounce of cheese at lunchtime. I do not count calories on my carnivore days. 

One of the nice things you find about the diet is that your food intake is self-limiting. There are not a lot of choices, and the choices that are allowed are high in protein and fat, two very hunger-satisfying nutrients. 

I eat the eggs fried in butter with cheese on top or hard-boiled with a few pieces of cheese on the side.  

If I got hungry before dinner, I typically eat a beef stick. 

Evenings

The dinner that works best for me is super simple and includes a couple more cardinal sins. On day one, I make grass-fed beef and crabcakes, both from Costco, and I eat them on days 1, 2, and 3. 

My cardinal sins? The crabcakes have some filler in them, giving them six carbs each. I also add homemade tartar sauce using avocado-based mayo and dill relish, both plant-based ingredients. I only eat one crabcake per day. I look forward to it, and it helps me enjoy my Intermittent Carnivore days. 

That is typically it. I eat to satiety at meal times so I am not hungry between meals. I eat an early dinner (eTRE), often finishing by 4 PM. So, depending on how I feel, I may have an ounce or so of hard cheese in the hours after dinner, but aim to stop eating three hours before bed. 

Drinks

Drinks throughout the day include water, seltzer (with electrolytes), coffee, and tea. Bone broth would be fine to drink as well. I just haven’t done so yet. 

How Often I Practice Intermittent Carnivore

I have been introducing three-day periods of carnivore dieting about every three weeks. The frequency you choose can be based on your health and weight loss goals and your lifestyle.

My typical diet is low-carb, consuming about 60 carbs per day. Those carbs come mainly from a large salad at lunch and 2 cups of cooked non-starchy vegetables with dinner. If you follow my blog, you recognize those habits as two of the daily practices that make up my 0,1,2,3 strategy. The others are “0” added sugar and 3 hours before bed, stop eating. 

If you don’t have a diet in place right now, following those four practices is a good way to prime your body for intermittent carnivore days.

Considerations 

Let’s tie up a few loose ends and address a few questions you might have. 

How You’ll Feel?

How do I feel on my intermittent carnivore days? I feel good. That is likely because my body has been primed because I follow a low-carb diet. 

You will not feel as good if you move directly from a high-carb diet to a carnivore diet. That is too drastic of a change. Establish a low-carb or keto diet first, then give this a try. 

Weight Loss?

Do I lose weight? Yes. But keep in mind that taking in no more than a handful of carbs will cause your body to lose a lot of water weight. So, is the weight loss mostly fat or mostly water? It’s likely that a good amount is water loss. 

Is It Boring?

Is it boring? Yeah. But three days at a time is easy. 

Check First

And, one more consideration, as with any diet change, especially if you’re taking medicine for blood sugar regulation or any known condition, tell your doctor you intend to do this before doing it. 

Takeaway

Adding a few days of intermittent carnivore to my monthly low-carb diet has been an easy-to-follow, enjoyable, and effective way to control my weight and feel great mentally and physically. 

This blog post outlined how I do it. There’s nothing magical about my schedule or even the specific foods I chose. You are free to utilize Intermittent Carnivore in any way that benefits your lifestyle. 

Thank you for reading and have a wonderful day!

About the Author

Becky Gillaspy, DC, is the author of The Intermittent Fasting Guide and Cookbook and Zero Sugar / One Month. She graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.