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Carnivore Diet Fasting: Types, Food List & Meal Plan [2023 Guide]

Can Carnivore diet fasting result in weight loss? Is it effective and healthy? Many try to find out the possible effects of fasting on fitness efforts. This article is your 2023 guide to learning all about Carnivore diet fasting, its types, food list and meal plan. Scroll to learn it all.

Carnivore Diet Fasting: Types, Food List & Meal Plan [2023 Guide]
Highlights

What Is Carnivore Diet Fasting?

Carnivore diet fasting refers to limiting food intake to only water and animal products for some hours during the day, typically for 24-48 hours.

During the Carnivore diet fasting, dieters use high-fat, protein-rich foods, including ruminants, poultry, seafood, and eggs, while avoiding carbohydrates and fibre.

As mentioned earlier, Carnivore diet fasting has various types, which we’ll elaborate on in the following sections.

Type of Fasting on the Carnivore Diet

The Carnivore diet fasting has various types, including fat fasting, intermittent fasting, sardine gasting, beef and butter fasting, and BBBE, almost all of which are used for weight loss and health benefits. Let’s learn the details of each one to see which one can be better for you.

Fat Fasting

Carnivore diet Fat Fasting includes some major types, including butter fast, fatty-meat fast, and bone broth fast.

  • Butter Fast: It involves consuming only butter for about 24 to 72 hours. During this time, dieters eat small amounts of butter and meals based on butter in different forms and tastes to maintain energy levels.
  • Meat-only Fast: This fasting, also called meat fast, includes eating only fatty cuts of meat for 24 to 72 hrs.
  • Bone Broth Fast: Bone broth is a nutrient-dense liquid made by simmering bones and connective tissue. Some dieters do bone broth fasting for a day.

As its name suggests, Fat Fasting includes consuming fat and fatty foods, mainly butter, to maximise the intake of fat and protein because the body will burn fat, which results in fat loss! Here are the main principles of the Carnivore diet Fat Fasting:

  • Not only butter, but dieters can consume cuts of meat, cheese, ghee, tallow, and other animal fats.
  • Dieters must drink plenty of water to stay hydrated during the fast.
  • Avoid three main meals during fasting and consume small meals or snacks throughout the day to keep the energy levels.
  • Only fast for a short period, i.e., between 24 and 72 hours, to avoid potential negative effects on health.
  • Listen to your body to see how it’s dealing with the fast. If you feel unwell or experience any adverse symptoms during the fast, stop immediately and seek medical attention if necessary.

You may ask what kind of foods you can make with fat. First, remember that fat is very satiating, and even small amounts of it will make you feel full, so you’re likely to eat less than usual on this fast.

Anyhow, you need to consume animal products rich in fat and low in protein, including the following.

  • Fatty cuts of beef, pork, and lamb
  • Butter, ghee, tallow, lard, and other animal fats
  • Cheese, particularly high-fat varieties like brie, cheddar, and goat cheese
  • Heavy cream, sour cream, and crème fraîche
  • Bone broth
  • Coffee with butter

Learn more: What Is The Best Butter for The Carnivore Diet?

'Meat saved our lives': These people lost 200 lbs and healed 5 common chronic diseases with Carnivore.

Intermittent Fasting

Simply put, intermittent fasting means limiting the meals and times of eating each day or week. The Carnivore diet, together with intermittent fasting, can enhance the benefits of both. Intermittent Fasting has different types as follows.

Intermittent Fasting
  • 16/8 Fasting: Fasting for 16 hours and eating for 8 hours
  • 20/4 Fasting: Fasting for 20 hours and eating during a 4hr
  • 24hr Fasting: Fasting for 24 hours once or twice a week; also, it’s a meal-to-meal fast, e.g., you finish dinner today and don’t eat until dinner the next day. This fasting is also known as One Meal a Day or OMAD.

Learn more: Carnivore and OMAD Diet | Results In 2 Weeks!

  • 48hr Fasting: This fasting, which is also known as 5:2 fasting, includes five days of eating and two days of restricted calories, about 500 calories per fasting day. This method is also backed by scientific support regarding health benefits.
  • 36hr Fasting: 36 hrs or therapeutic fasting refers to longer periods of fasting to cure or avoid serious health problems.
  • Every Other Day Fasting: Fasting one day and eating the following day in a routine; it’s like 48 hr fasting, but you have 500 calories every other day and eat normally on the non-fasting days.

Also, remember to drink plenty of water with all the fasting methods to stay hydrated, and gradually increase the fasting period to let your body adapt.

Intermittent Fasting

When on the Carnivore diet intermittent fasting, you can eat all allowed on the Carnivore diet, from meat and poultry to seafood and eggs. The important thing is to keep your protein and fat levels up, but say no to carbs.

Here is a list of some of the foods you can consume on a Carnivore diet intermittent fasting.

  • Fatty cuts of beef, pork, and lamb
  • Chicken thighs and legs with skin
  • Fatty fish such as salmon, mackerel, and sardines
  • Eggs, preferably from pasture-raised chickens
  • Butter, ghee, tallow, lard, and other animal fats
  • Cheese, particularly high-fat varieties such as brie, cheddar, and goat cheese
  • Heavy cream, sour cream, and crème fraîche
  • Bone broth made from animal bones and connective tissue
  • Organ meats such as liver and kidney, which are high in fat
  • Bacon, sausage, and other processed meats (in moderation)

Sardine Fasting

Sardine Fasting is another type of Carnivore diet fasting for optimum health and quick weight loss. It usually lasts three days, 36 hrs, but you must see how your body takes it.

In case of any trouble, stop the fast and seek medical care if needed. When on a Sardine fast, remember to:

  • Choose high-quality, canned sardines packed in oil or water with no added sugars or seasonings. Get sardines that are sustainably sourced and without contaminants.
  • Consume only water and black coffee.

Beef and Butter Fasting

Beef and Butter Fasting is a version of the Carnivore diet with intermittent fasting. As its name suggests, Beef and Butter Fasting is all about consuming beef and butter for a certain period.

Here are the general principles of Beef and Butter Fasting:

  • Drink only water and black coffee, no sugar or sweetener.
  • Eat only beef and butter.
  • Choose high-quality, fatty cuts of beef like ribeye, sirloin, and chuck roast.
  • Avoid lean cuts of beef as they do not provide enough fat for this fasting method.
  • Consume enough calories during the eating period to meet your daily energy needs. To this aim, you can have multiple meals a day or increase the portion size of your meals.

Hers are some examples of the foods you can consume on Beef and Butter fasting.

  • High-quality, fatty cuts of beef like ribeye, sirloin, chuck roast, and brisket
  • Grass-fed beef is preferred
  • Organic, grass-fed butter

BBBE

The BBBE diet is a simplified version of the Carnivore diet that includes only Beef, Bacon, Butter, and Eggs, making the name “BBBE”.

Consuming only these four foods is a kind of Carnivore fasting as you’re limiting food intake and consuming only Carnivore-friendly products.

There is a general rule about all these fasting methods that they are all temporary, and dieters can’t continue them as lifestyle or long-term eating habits. But they are fast and healthy ways to lose weight and achieve temporary health goals.

It’s better to eat

  • High-quality, fatty cuts of beef such as ribeye, sirloin, chuck roast, and brisket; grass-fed beef is preferred.
  • Bacon, preferably uncured and from pasture-raised pigs.
  • Organic, grass-fed butter.
  • Whole eggs from pasture-raised hens.

Learn more: Free Ultimate Carnivore Diet Food List

When Can You Start Fasting on a Carnivore Diet?

You can start fasting on a Carnivore diet after some time on this diet when your body is adapted to consuming high-fat, low-carb, and protein-rich foods.

This adaptation period varies from person to person and depends on your body composition, health record, and fitness goals, among others. The adaptation period can, therefore, take several weeks or even months.

It's no secret that fasting is not easy for everyone, especially on a new diet. So, if you're new to the Carnivore diet, it's better to get adapted to it for some weeks at least and then start fasting with simpler methods, i.e., you should not start with 36hrs fasting!

Whether on a new diet or a new fasting method, patience is important as you need to start slowly and gradually increasing the fasting duration to let your body get used to the changes and avoid negative health effects.

It’s needless to say that you must stop fasting once you feel unwell and seek medical care if needed. You may wonder what can go wrong with fasting or what the best ways are to do it. Keep scrolling to find out!

How to Fast on the Carnivore Diet?

Although fasting can be challenging for beginners and even seasoned dieters, following these strategies can streamline the process.

  • Start with a shorter fast, like 12-16 hours, and gradually try longer fasts.
  • Drink plenty of water. You can also drink black coffee.
  • Keep busy. Don’t think about fasting and that you can’t eat! Stay busy to take your mind off food.
  • Consume enough calories to maintain enough energy by eating multiple meals or larger portions.
  • Try intermittent fasting.
  • Listen to your body. Don’t force yourself to make drastic changes. If you feel weak, dizzy, or lightheaded during the fast, it's important to stop and break the fast. It's also crucial to pay attention to your body's signals and eat when you're hungry in the non-fasting period.

After all, Carnivore diet fasting comes with various benefits. We’ve mentioned them on and off in this article, but it’s time to take a closer look at the benefits of fasting on the Carnivore diet.

The Benefits of Fasting on the Carnivore Diet

Here are the most common benefits of the Carnivore diet fasting:

  • Faster body weight/ fat loss (source)
  • Decreased risk of heart disease
  • Better digestive performance and metabolism (source)
  • Improved cholesterol and triglycerides levels
  • Blood sugar regulation
  • Better brain activity and cognitive abilities (source)
  • Enhanced blood lipid profile
  • More active human growth hormones (source)
  • Lower inflammation (source)
  • Improved autophagy function to renew cells (source)
  • Activated stem cell production (source)
  • Less risk of certain cancers
  • Ketosis (source)

The benefits of the Carnivore Diet Fasting do not just come from Carnivore diet proponents but from various studies. For example, a survey study on 2029 Carnivore dieters conducted by Harvard University over six months in 2021 showed interesting results.

64% of the participants ate two meals a day, 17% ate only one meal a day, and 2% ate less than one meal a day, i.e., about 83% of the Carnivores surveyed were on intermittent fasting.

Intermittent Fasting

The results indicated

  • 93% improved or resolved obesity,
  • 93% improved hypertension,
  • 98% improved diabetes problems,
  • 97% improved gastrointestinal issues
  • 96% improved psychiatric symptoms.

Other benefits that resulted from intermittent fasting plus a Carnivore diet meal plan showed

  • decreased inflammation
  • boosted and sustained energy
  • improved autoimmune disorders
  • resolved digestive problems like IBS and intestinal permeability
  • improved mood
  • better mental and heart health
  • softer skin

So, as you may have learned by now, Carnivore diet fasting is not just a way to lose weight but to regain health and improve various health-related conditions.

However, despite all these significant health benefits, the Carnivore diet fasting can impose some side effects on a number of dieters and those experiencing fasting. Let’s see what they can be to take precautions and avoid adverse effects.

Learn more: Free 30-Day Carnivore Diet Meal Plan

Side Effects of Fasting on the Carnivore Diet

Beginners of the Carnivore diet fasting may experience the following potential side effects. But remember that not everyone faces these issues, and it depends on multiple factors.

  • Hunger and cravings
  • Fatigue and weakness
  • Headaches can be caused by dehydration, low blood sugar, or caffeine withdrawal.
  • Irritability and mood swings
  • Digestive issues like constipation or diarrhea
  • Muscle loss

The good news is that even if somebody faces these side effects, they’re usually mild and temporary and go away once your body adjusts to the changes. However, you must stop fasting and seek medical help in case of severe or persistent side effects.

Also, it’s needless to say that you need to consult a healthcare professional before starting fasting, especially if you have any underlying health conditions or are on any medications.

Now that we know almost all about Carnivore diet fasting, let’s find out how to experience healthy and effective fasting using the following weekly meal plans. You can adjust based on the kind of fasting you choose.

Learn more: Carnivore Diet Diarrhea: Is It Normal or Not?

Carnivore Diet Fat Fasting Meal Plan

Day 1

  • Breakfast: 2 scrambled eggs cooked in butter with 2 slices of bacon
  • Lunch: 6 oz. of grilled salmon with 1 tablespoon of butter
  • Dinner: 6 oz. of beef chuck roast with 1 tablespoon of beef tallow

Day 2

  • Breakfast: 2 boiled eggs
  • Lunch: 6 oz. of grilled chicken thighs with 1 tablespoon of ghee
  • Dinner: 6 oz. of beef sirloin with 1 tablespoon of beef tallow

Day 3

  • Breakfast: 2 slices of bacon with 1 tablespoon of butter
  • Lunch: 6 oz. of grilled pork chop with 1 tablespoon of lard
  • Dinner: 6 oz. of beef chuck roast with 1 tablespoon of beef tallow

Day 4

  • Breakfast: egg and sausage salad
  • Lunch: 6 oz. of grilled salmon with 1 tablespoon of butter
  • Dinner: 6 oz. of beef sirloin with 1 tablespoon of beef tallow

Day 5

  • Breakfast: 2 scrambled eggs cooked in butter with 2 slices of bacon
  • Lunch: 6 oz. of grilled chicken thighs with 1 tablespoon of ghee
  • Dinner: 6 oz. of beef chuck roast with 1 tablespoon of beef tallow

Day 6

  • Breakfast: 2 boiled eggs
  • Lunch: 6 oz. of grilled pork chop with 1 tablespoon of lard
  • Dinner: 6 oz. of beef sirloin with 1 tablespoon of beef tallow

Day 7

  • Breakfast: 2 slices of bacon with 1 tablespoon of butter
  • Lunch: 6 oz. of grilled salmon with 1 tablespoon of butter
  • Dinner: 6 oz. of beef chuck roast with 1 tablespoon of beef tallow

Learn more: Free Ultimate Carnivore Diet Food List

Carnivore Diet Intermittent Fasting Meal Plan

Day 1

  • Breakfast: Black coffee or water
  • Lunch: 6 oz. of grilled ribeye steak with 1 tablespoon of ghee
  • Dinner: 6 oz. of grilled chicken thighs with 1 tablespoon of lard

Day 2

  • Breakfast: Whipped cream
  • Lunch: 6 oz. of grilled salmon with 1 tablespoon of butter
  • Dinner: 6 oz. of beef chuck roast with 1 tablespoon of beef tallow

Day 3

Day 4

Day 5

Day 6

Day 7

  • Breakfast: Black coffee or water
  • Lunch: 6 oz. of grilled ribeye steak with 1 tablespoon of ghee
  • Dinner: 6 oz. of grilled chicken thighs with 1 tablespoon of lard

Carnivore Diet Sardine Fasting Meal Plan

Day 1

  • Breakfast: Black coffee or water
  • Lunch: 2 cans of sardines in olive oil with 1 tablespoon of grass-fed butter
  • Dinner: 6 oz. of grilled sardines with 1 tablespoon of ghee

Day 2

  • Breakfast: Black coffee or water
  • Lunch: 2 cans of sardines in water with 1 tablespoon of lard
  • Dinner: 6 oz. of grilled sardines with 1 tablespoon of tallow

Day 3

  • Breakfast: Black coffee or water
  • Lunch: 2 cans of sardines in olive oil with 1 tablespoon of beef tallow
  • Dinner: 6 oz. of grilled sardines steak with 1 tablespoon of ghee

Carnivore Diet Beef and Butter Fasting Meal Plan

Day 1

  • Breakfast: Black coffee or water
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of butter
  • Dinner: 8 oz. of ribeye steak with 1 tablespoon of butter

Day 2

  • Breakfast: Black coffee or water
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of beef tallow
  • Dinner: 8 oz. of top sirloin steak with 1 tablespoon of butter

Day 3

  • Breakfast: Black coffee or water
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of ghee
  • Dinner: 8 oz. of beef chuck roast with 1 tablespoon of butter

Day 4

  • Breakfast: Black coffee or water
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of bacon fat
  • Dinner: 8 oz. of strip steak with 1 tablespoon of butter

Day 5

  • Breakfast: Black coffee or water
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of ghee
  • Dinner: 8 oz. of grilled beef short ribs with 1 tablespoon of butter

Day 6

  • Breakfast: Black coffee or water
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of beef tallow
  • Dinner: 8 oz. of ribeye steak with 1 tablespoon of butter

Day 7

  • Breakfast: Black coffee or water
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of lard
  • Dinner: 8 oz. of grilled beef sirloin with 1 tablespoon of butter

Carnivore Diet BBBE Meal Plan

Day 1

  • Breakfast: 2 fried eggs in 2 tablespoons of butter, 2 slices of bacon
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of butter
  • Dinner: 8 oz. of ribeye steak with 1 tablespoon of butter

Day 2

  • Breakfast: 2 fried eggs in 2 tablespoons of butter, 2 slices of bacon
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of beef tallow
  • Dinner: 8 oz. of top sirloin steak with 1 tablespoon of butter

Day 3

  • Breakfast: 2 fried eggs in 2 tablespoons of butter, 2 slices of bacon
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of ghee
  • Dinner: 8 oz. of beef chuck roast with 1 tablespoon of butter

Day 4

  • Breakfast: 2 fried eggs in 2 tablespoons of butter, 2 slices of bacon
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of bacon fat
  • Dinner: 8 oz. of New York strip steak with 1 tablespoon of butter

Day 5

  • Breakfast: 2 fried eggs in 2 tablespoons of butter, 2 slices of bacon
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of ghee
  • Dinner: 8 oz. of grilled beef short ribs with 1 tablespoon of butter

Day 6

  • Breakfast: 2 fried eggs in 2 tablespoons of butter, 2 slices of bacon
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of beef tallow
  • Dinner: 8 oz. of ribeye steak with 1 tablespoon of butter

Day 7

  • Breakfast: 2 fried eggs in 2 tablespoons of butter, 2 slices of bacon
  • Lunch: 6 oz. of ground beef cooked in 1 tablespoon of lard
  • Dinner: 8 oz. of grilled beef sirloin with 1 tablespoon of butter

Carnivore Diet and Fasting Results

Take a look at this video to see the results of the Carnivore diet fasting.

Summary

All in all, the Carnivore Diet Fasting can be an effective method to boost your health and hit your fitness targets. The great thing about Carnivore diet fasting is its customizability.

It means you can choose what kind of fasting best suits your needs and what foods are best for your health and fitness goals. So, you can customize your approach to suit your preferences and lifestyle.

Whether trying to melt some fat and lose extra pounds, boost your energy levels, or optimize your general health, the Carnivore Diet Fasting and Carnivore Diet Course can be useful for all age groups.

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