Jeffrey Salazar
Dr. Ken Berry is a popular keto and carnivore diet advocate with over 2.3 million YouTube followers. He is a family doctor in rural Tennessee who believes that the modern diet is the cause of many health issues. His carnivore diet is an approach to reclaiming health and wellness by eating only high-fat, low-carb animal products. Dr. Berry recommends eliminating plant foods and focusing on nose-to-tail ruminant meats, supplemented with poultry and seafood. He suggests committing to the diet for at least 30 days, with 60-90 days being an even better goal.
| Characteristics | Values |
|---|---|
| Commitment period | 30 days minimum, 60-90 days for more self-disciplined |
| Food type | Nose-to-tail ruminant meats, poultry, seafood |
| Meals per day | 1-3 |
| Bone broth | Once or twice a week |
| Fat-to-protein ratio | High |
| Carbohydrates | Low |
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What You'll Learn
Dr Ken Berry's background and approach
Dr. Ken Berry is a board-certified family physician practising in rural Tennessee. For over two decades, he has been committed to helping patients overcome obesity, insulin resistance, and type 2 diabetes. He is also the creator of the Proper Human Diet (PHD), a low-carb, nutrient-dense eating approach that emphasizes whole foods, healthy fats, and quality proteins. Dr. Berry believes in empowering his patients with the knowledge and tools to reclaim their health through evidence-based nutrition and practical advice.
On his popular YouTube channel, Dr. Berry regularly posts videos covering a wide range of health topics, including the Proper Human Diet, the ketogenic diet, and debunking common medical myths. He also offers a wealth of free information on his website, including downloadable guides, educational videos, and informative articles. Additionally, Dr. Berry has written several books, including "Lies My Doctor Told Me" and "Kicking Ass After 50", the latter of which offers practical tips on diet, exercise, sleep, and medical tests to help readers achieve their health and fitness goals.
Dr. Berry's approach to the carnivore diet is based on his belief in the transformative power of a low-carb, nutrient-dense diet. He emphasizes the importance of whole foods, healthy fats, and quality proteins, which are all key components of the carnivore diet. By eliminating carbohydrates and focusing on nutrient-dense foods, Dr. Berry believes that individuals can improve their health, prevent chronic diseases, and achieve weight loss.
His approach to the carnivore diet is likely to involve similar principles to his PHD, with a focus on whole, unprocessed foods and the avoidance of sugar and unhealthy fats. Dr. Berry's expertise in family medicine and his commitment to evidence-based nutrition mean that his approach to the carnivore diet is likely to be well-informed and based on the latest research. He also emphasizes the importance of community support and motivation, offering live Q&A sessions and a supportive online community for those following his diet plans.
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Recommended time period for the diet
Dr. Ken Berry recommends committing to the carnivore diet for a minimum of 30 days. According to Dr. Berry, benefits from the diet may be noticed in just a few days, but other benefits can take weeks or even months to appear. Therefore, he suggests that 60–90 days is an even better goal for those with strong self-discipline. This longer time period can also help individuals get through the adjustment period, which may come with some side effects.
Dr. Berry himself started the carnivore diet with a 30-day challenge on Facebook, and he continued the diet after noticing its positive effects. He has been a pure carnivore since 2020, advocating for a straightforward approach to the diet: eliminating plant foods and focusing on fatty ruminant meats, with 1–3 meals per day. Organs, poultry, and seafood can also be included in the diet.
The key principle of Dr. Berry's carnivore diet is to consume only high-fat, low-carb animal products. Bone broths are also recommended once or twice a week, as they unlock vitamins and minerals in the marrow and provide maximum nutrition.
Overall, Dr. Berry suggests that individuals try the carnivore diet for at least 30 days, with the option to extend this period to 60–90 days for optimal results and to allow the body to fully adjust to the new way of eating.
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Types of meat to eat
Dr. Ken Berry's carnivore diet is an approach to improving health and wellness by eating only high-fat, low-carb animal products. The diet is centred around consuming exclusively animal-based products, with a focus on fatty meats.
Ruminant meats make up the majority of meat intake on this diet. Eating nose-to-tail, including organ meats and unconventional meats, provides the greatest nutrient density and mirrors the way our ancestors ate animals. Dr. Berry recommends focusing on fatty meats like marbled cuts of steak, lamb chops, and fatty fish. He suggests a ratio of at least 1:1 between fat and protein by weight, which translates to a 2:1 ratio in terms of calories since fat has twice as many calories as protein per gram.
When choosing your meats, opt for high-quality, preferably grass-fed sources to ensure nutrient density. Some examples of meats to include in your diet are:
- Beef
- Pork
- Lamb
- Poultry (chicken)
- Fish
- Seafood
In addition to meat, Dr. Berry's carnivore diet also includes eggs and certain dairy products such as butter, ghee, and heavy cream.
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How to prepare meals
Dr. Ken Berry's carnivore diet is an approach to improving health and wellness by consuming only high-fat, low-carb animal products. This involves eliminating plant foods and focusing primarily on ruminant meats, with the inclusion of poultry and seafood.
When preparing meals for this diet, it is essential to prioritize variety and nutrient density. Here are some guidelines to consider:
- Meal Frequency and Size: Dr. Berry suggests that you can eat between one and three meals per day on this diet. Listen to your body and adjust portion sizes accordingly. Some people may find that they feel more satisfied and full for longer periods due to the high-fat content of the meals.
- Focus on Ruminant Meats: Start with a foundation of ruminant meats, such as beef, lamb, or bison. These meats are rich in nutrients and provide a solid base for your meals. Include a variety of cuts, such as ribeye steaks, roasts, ground meat, and organ meats like liver and kidney.
- Supplement with Poultry and Seafood: In addition to ruminant meats, include poultry options like chicken and turkey, as well as seafood such as salmon, sardines, shrimp, and shellfish. These foods add variety to your diet and provide different nutrient profiles. For example, fatty fish like salmon are rich in omega-3 fatty acids.
- Don't Forget the Organs: Organ meats are nutrient-dense and provide a wide range of vitamins and minerals. Include options like liver, heart, kidney, and tongue in your meals. You can prepare them in various ways, such as frying, baking, or adding them to patties or meatloaf.
- Bone Broth: Once or twice a week, make a nourishing bone broth by simmering bones from your meals. Bone broth is an excellent way to honor the animal and maximize nutrition. It unlocks minerals and vitamins from the marrow and provides a comforting, nutritious drink or base for soups and stews.
- Cooking Fats: Liberally use animal cooking fats, such as tallow, lard, or butter, to boost the fat content of your meals and enhance flavor. These fats have high smoke points and are stable for cooking at higher temperatures.
- Keep It Simple: Dr. Berry's approach is no-frills and straightforward. You don't need to overcomplicate your meal preparation. Focus on the quality and variety of your meat sources, and prepare them in ways that you enjoy. Grilling, roasting, pan-frying, or slow cooking are all excellent options.
- Seasonings and Herbs: While the focus is primarily on meat, you can still add flavor and variety to your meals with various seasonings and herbs. Sea salt, black pepper, garlic, rosemary, thyme, and other spices can enhance the taste of your dishes.
- Meal Preparation: To ensure success, it's beneficial to plan and prepare your meals in advance. Set aside time to shop for high-quality meat sources and batch cook if needed. This will help you stay on track, especially during busy periods.
- Adjust and Experiment: Remember that this is a personal journey, and you can adjust the diet to suit your preferences and health goals. Some people may find that they tolerate certain types of meat better than others. Feel free to experiment within the framework of the diet to discover what works best for you.
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Benefits and side effects
Dr. Ken Berry, a board-certified family physician, advocates for the carnivore diet as a way to reclaim health and wellness. This diet involves eating only high-fat, low-carb animal products, eliminating all plant foods. Dr. Berry recommends committing to this diet for at least 30 days, with 60-90 days being an even better goal.
Benefits
The carnivore diet is said to have several benefits, including:
- Weight loss: Dr. Berry claims that this diet is a key to weight loss, as it involves eating nutrient-dense, real foods that improve overall well-being.
- Improved skin, gut, and joints: Many people who follow this diet have reported improvements in their skin, gut health, and joint health.
- Better mental health: Some individuals have experienced positive effects on their mental health while on the carnivore diet.
- Chronic heartburn relief: Dr. Berry himself experienced further improvements in chronic heartburn after switching from the keto diet to the carnivore diet.
- Increased energy: Dr. Berry feels better now than he did in his thirties, with more energy and less inflammation.
Side Effects
While the carnivore diet may offer several benefits, there are also potential side effects to consider:
- Adjustment period: Dr. Berry acknowledges that there may be an adjustment period when starting the diet, during which some individuals may experience side effects. However, he recommends sticking with it as the body adjusts.
- Vitamin C deficiency: Some people have raised concerns about the risk of Vitamin C deficiency and scurvy on a carnivore diet. However, Dr. Berry addresses this concern in his videos, claiming that it is a misconception and that carnivores can still obtain adequate Vitamin C.
- Lack of variety: The carnivore diet may be challenging for those who enjoy a variety of foods, as it restricts plant-based options.
- Social and practical challenges: Eating out or socializing may be more difficult when following a restrictive diet like the carnivore diet. Additionally, finding suitable options when travelling or in certain situations may be challenging.
- Potential health risks: While Dr. Berry claims that eating meat is not inherently bad for health, there are concerns from other health professionals about the potential long-term health impacts of a meat-only diet. More research is needed to fully understand the effects.
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Frequently asked questions
Dr. Ken Berry's carnivore diet is an approach to improving health and wellness by consuming only high-fat, low-carb animal products. This involves eliminating plant foods and focusing on nose-to-tail ruminant meats, supplemented with poultry and seafood.
The diet includes ruminant meats and their organs, as well as poultry and seafood. Bone broths are also recommended, as they unlock nutrients in the marrow.
Dr. Berry suggests feasting on 1-3 meals per day, focusing on fatty meats and using animal cooking fats liberally.
Dr. Berry recommends committing to the diet for at least 30 days. For those with more discipline, 60-90 days is even better, as some benefits may take weeks or months to materialize.
Dr. Berry, a family doctor in rural Tennessee, developed an interest in keto and carnivore diets due to his decades of experience witnessing the impact of modern diets on health. He advocates for these diets as a key to health and well-being.
