The Carnivore Challenge: Navigating Uncharted Territory
Jan 25, 2024
Whether you’re someone interested in the carnivore diet, keto or ketovore (the balance of keto+carnivore) or you’ve already begun your version of the carnivore challenge, this article will help you navigate this uncharted territory.
I want to start by providing you with some foundational mindset skills. Your mindset determines your success with all things including your nutrition strategy.
These are two primary pillars of my coaching style, so lucky you, here’s the inside scoop on thinking on a continuum, and identifying your filter.
Think on a Continuum
You must think on a continuum when making decisions regarding your nutrition, your gym routine, and any other lifestyle behavior.
What does that mean?
It means the world is not black and white, there are shades of gray. It means that you are an adult, your behaviors are not simply bad or good.
The goal with thinking on a continuum is to work to do the best you can in any given moment, taking into account all of the variables, and weighing and measuring your options and their consequences, quickly. Common variables include time, social life, religious/spiritual observations, and goals, to name a few. Gather the information, and make a decision that positively benefits you that you can find peace with.
When you begin a keto style of eating, thinking on a continuum means that you are not shooting for perfection; Just doing the best you can in the moment.
Identify your Filter
Another pillar of my coaching style, identifying your filter keeps you on track, and helps you make the best decision you can at any given meal.
Your filter on carnivore and keto should answer some version of the following questions:
What is my main animal-sourced protein?
What is my healthy fat?
Prioritize animal fats: grass fed butter, tallow, lard, schmaltz (rendered poultry fat), etc.
‘Approved’ plant fats include olive, avocado, or coconut *consume in moderation.
Depending on where you are in your nutrition journey your filter may include another layer, or two. But, remember to KISS - Keep It Super Simple!
OK! Now that you have that foundation let’s get into the real meat of this topic!
The Keto-Carnivore Continuum
First, let’s address what you should focus on eating when you’re doing keto/carnivore. There are levels of this nutrition strategy that exist on a continuum. Sometimes you may be inspired to keep it strict and other times you may choose to relax. To be clear, ‘relaxing’ around your dietary intake decisions does not mean saying “eff-it.”
I recommend spending some time at each one of the different levels. My husband and I jump around depending on our cheat/treat days, and how we are feeling both physically and mentally. Sometimes it feels great to just focus on beef and butter. Remember, you really can’t mess it up! Keep trying, and focusing on your carnivore or keto filter.
Here is the keto-carnivore continuum that I have identified. You may see this organized in other ways depending on who’s work you’re looking at but they all come down to some common basic features. (See image: Keto-Carnivore Continuum)
If you find you are not getting the results you are looking for at the level you are choosing, move your way down along the continuum until you begin to get your desired results. Spend 1-2 weeks at each level that you try. Some may want more time at a particular level. That’s ok! Move at your own pace.
For example, let’s say you’re someone whose goal is to get healthy, and feel confident in your own skin (a great goal by the way!).
You are currently practicing keto/low-carb at roughly a Level 1: you enjoy limited amounts of low glycemic carbs (low sugar) including a few fruits and a variety of vegetables, NO starches or heavy carbs like bread, corn products, rice or pasta.
You notice after about 2-3 weeks that you’re still not feeling your best eating this level of keto. Your next move should be to work your way down the continuum by removing all fruits and maybe some veggies for 1-2 weeks (between Level 1 and 2).
Notice again how you feel, and continue to move down the continuum as you see fit.
Are you an abstainer or moderator?
Next, you must determine if you are an abstainer or a moderator.
Do you prefer to make big, impactful changes quickly and commit, and troubleshoot on the fly?
An abstainer would be best suited for a 30, 60, or 90+ day carnivore challenge. At the end of that challenge you may choose to go back to eating the way you were before, but I doubt it! You may find that you want to continue to commit and stay with the strategy for the long term. You may add some carbs back in and use the carnivore diet as an elimination strategy. Whatever your preference, you are someone who enjoys the challenge itself and learn best by trying things out for yourself.
Do you prefer to make small changes, keep your stress levels low, and troubleshoot obstacles with support as you go?
You might be best suited to work with a coach to strategize how to make keto or the carnivore diet a sustainable lifelong nutrition strategy. A moderator will incorporate one or maybe two small changes every couple of weeks. This allows for a more singular focus and lower stress levels, rather than a complete overhaul of the nutrition strategy and lifestyle behaviors that follow.
Managing the Effects of Low-Carb Eating
Before we dive into managing symptoms and effects I want to encourage you to set the goal of trying keto or carnivore for two full weeks, and hold yourself to that expectation! Once you push through the first two weeks you will start to feel the real effects of this nutrition strategy.
Everyone will have their unique story to tell on their experience and healing journey. This section provides information on the common symptoms experienced in the first month or so that I have observed in myself, friends, family and clients.
Keto Flu/Carb Withdrawal
We’ve all heard of the keto flu, but what is it? It’s carb withdrawal.
Remember that ALL carbs break down to sugar in the body, and sugar is eight times more addictive than cocaine. So yes, there are withdrawal symptoms. It feels like the flu, hence keto flu.
You may experience body aches and chills, headaches, and fatigue. This can last anywhere from 3-5 days. Stay hydrated, get your salts (see below). Remain disciplined during this phase. Focus on beef and butter at most meals, but truly, just eat whatever animal products feel good that you can get down. Eat when you are hungry and be alright with your appetite changing.
Heartburn
I wish I could tell you there is some magic food or supplement to deal with this, or any, symptom but there is not. You have to go through these stages of healing and feel whatever it is you’re going through. It didn’t take 30, 60 or 90 days to get your metabolism to where it’s at, and it will take much longer to fully heal.
The body is an amazing machine that regulates pH, or acidity and alkalinity, throughout the body. The stomach is no different. There is a specific pH that must be maintained in the stomach for proper digestion. That pH can get thrown off when we take Tums or Pepto, etc.
You might try decreasing coffee intake and staying away from spicy and triggering foods. With time the heartburn should cease.
Headache and Brain Fog
Mental clarity begins right after you push through your keto flu, or those first two weeks. Sometimes this lack of brain fog alone is what motivates individuals to stay true to this style of eating.
If you are someone who continues to experience brain fog and/or headaches then you likely need to supplement salt. Below are some links to salts that I recommend and tips on how to use them.
Supplement 3 or more per day.
If you feel a dip in your energy or mid-day brain fog but you’re not hungry you probably need more salt.
Salt your foods to taste! Focus on mined salt like Redmond Real, or pink Himalayan
Use this delicious flake salt on top of your steaks and favorite dishes! The fresh garlic blend is my favorite. (Shown in image below.)
When & How Much to Eat
Keep it simple here, too. Eat when you are hungry and until you are satisfied, or comfortably stuffed.
As you increase your dietary fat intake you will likely find that you’re much less hungry. A major win on the carnivore diet, or with keto, is that you are no longer distracted by your hunger or desire to snack and eat throughout the day. Since fat takes longer to digest and is much more nutrient dense, you’ll notice you’re satiated for longer periods of time.
Go with the flow and listen to your body. Do not be attached to specific meal times, or quantities of food. You’ll learn how much you need to be preparing for a single meal over time. Have patience with this process.
As you reduce carbs you will be able to feel your hunger cues more clearly. Carbohydrates and ultra-processed foods hack the hormones making it very difficult to determine fullness and hunger cues.
You might find that you’re naturally employing intermittent fasting. Some days you might eat one meal (OMAD - one meal a day), and other days you might eat two or three meals.
Personally, I break my fast between 11 and 12 with a hearty egg and cheese meal, ground beef or maybe a steak. Then, I eat dinner between 5 and 6 in the evening, usually another steak, burgers, meatza, or meatballs, etc.
Bottom Line
Have fun with this new nutrition strategy, and be patient!
If you’re a “foodie” I highly recommend purchasing Maria Emmerich’s The Carnivore Cookbook. This will help you keep things interesting and appetizing.
Please feel free to DM me on instagram @ContrarianNutrition with any questions, or concerns! You can also schedule your complimentary coaching session if you are ready to dive in deep!