The Complete Carnivore Diet: How I Eat Only Animal Products to Maintain 65-Pound Weight Loss at 60
My journey with a meat-based diet has been transformative for my health and weight management. As a 60-year-old woman with a history of glucose intolerance, I've found that a carnivore lifestyle helps maintain my 65-pound weight loss while preventing compulsive consumption patterns. My daily routine begins with an apple cider vinegar tonic followed by coffee with cream, then meals consisting primarily of eggs, bacon, and various meats totaling about 6 ounces per serving.
The freedom from constant low-grade hunger is what makes this approach sustainable for me. I prioritize beef, lamb, salmon, chicken, and pork—purchasing whatever is locally available and on sale. While I occasionally enjoy cheese on special occasions, I'm cautious as it tends to stimulate rather than satisfy my appetite. This approach represents my personal solution to maintaining health and weight management, connected to my commitment to food sovereignty and honoring ancestral nutrition patterns.
Key Takeaways
A meat-based diet can help maintain significant weight loss while eliminating hunger and food compulsions for some individuals.
Rotating between preferred proteins like beef, lamb, and salmon while buying what's on sale helps make this dietary approach economically sustainable.
Food sovereignty—the ability to choose and produce one's own nutrition—creates a foundation for personal independence and health autonomy.
Personal Health and Dietary Choices
Glucose Management and Weight Maintenance
After losing 65 pounds and dealing with long-standing glucose intolerance, Katherine found that a meat-based diet works best for her body, especially as she approaches her 61st birthday. Her morning routine begins with a tonic that helps manage blood sugar by slowing gastric emptying—consisting of apple cider vinegar, lemon juice, water, and a few drops of stevia. She follows this with coffee accompanied by heavy cream or half-and-half, which she no longer needs to measure carefully.
Katherine's breakfast typically includes eggs cooked in butter, bacon, and various meats, usually totaling about 6 ounces. As a petite woman who has reached her maintenance phase, she focuses on sustaining her current healthy weight rather than pursuing further weight loss. She's discovered that pushing for excessive leanness triggers unwanted cravings and compulsive eating behaviors.
Her lunch mirrors breakfast in composition and portion size. Katherine follows a simple technique to avoid overeating: consuming a meal, waiting ten minutes, and only eating more if genuine hunger persists. This approach allows her to maintain her weight while remaining satisfied.
Advantages of Meat-Focused Eating
The most significant benefit Katherine experienced from her carnivore approach is freedom from constant low-grade hunger. After completing six days of a "mostly beef" regimen, she not only lost 1.5 inches from her waist and dropped 4 pounds but also eliminated afternoon and evening hunger—a benefit that has continued even after reintroducing eggs and bacon.
Her protein sources, in order of preference, include:
Beef
Lamb
Salmon
Chicken
Pork
Other fish and poultry
Katherine shops weekly, selecting meats based on sales and local availability. Living in the agricultural region of California's foothills provides her access to locally processed meats that don't require long-distance shipping.
She notes that while she enjoys cheese on special occasions, she must limit it because it stimulates rather than satisfies her appetite. In contrast, bacon, butter, beef, and eggs provide satisfaction without triggering additional hunger. Katherine emphasizes that her approach represents a demonstration rather than a recommendation, advocating for food sovereignty and the freedom to choose dietary patterns ranging from vegan to hyper-carnivore.
My Daily Eating Strategy
Morning Ritual and Coffee
I start each day with a special tonic that helps manage blood sugar and slows gastric emptying. This mixture includes a tablespoon of apple cider vinegar, slightly less than a tablespoon of lemon juice, and a few drops of stevia in a large glass of water. This combination has been effective for maintaining weight and controlling cravings.
My morning routine also includes coffee with either heavy cream or half-and-half. Unlike in the past, measuring is no longer necessary; a simple free pour provides sufficient richness without triggering appetite issues.
Breakfast Components
The morning meal typically consists of:
Eggs cooked in butter
Bacon
A variety of meat (primarily beef)
Total portion size averages around 6 ounces, which is appropriate for my small frame and maintenance goals. After eating, I wait 10 minutes to assess hunger before deciding whether additional food is needed.
The recent six-day beef-focused experiment yielded excellent results, including a 1.5-inch waist reduction and decreased afternoon and evening hunger. These benefits have continued even after reintroducing eggs and bacon into the diet.
Midday Meal Approach
Lunch follows a similar pattern to breakfast, with a balance of protein sources totaling approximately 6 ounces. The protein distribution throughout the day is strategic—for example, when consuming four eggs daily, two might be eaten at breakfast, one at lunch, and one saved for possible afternoon hunger.
Meat selections rotate based on weekly sales and local availability, with preferences in this order:
Beef
Lamb
Salmon
Chicken
Pork
The 10-minute waiting period after eating applies to lunch as well, allowing for accurate hunger assessment before potentially consuming additional food.
Managing Hunger and Meat Selection
Dealing with Midday and Evening Appetite
Following a mostly beef experiment, one significant benefit emerged—the elimination of afternoon and evening hunger. This positive effect has continued even after reintroducing eggs, bacon, and varied meats to the diet. If these hunger patterns return, a mostly beef regimen may be implemented again as a reset.
A helpful technique for managing meals involves eating a portion, waiting approximately 10 minutes to assess fullness, and then consuming more if necessary. This approach prevents both overeating and unnecessary hunger. The core philosophy centers on eating to satisfaction without restriction.
Freedom from constant low-grade hunger represents a primary benefit of this meat-based approach. This lifestyle provides consistent satiety without the persistent hunger that often accompanies other dietary patterns.
Preferred Protein Sources
When selecting meats, personal preference and nutritional impact guide choices. The following ranking represents the preferred order of meats:
Beef - Top choice for satisfaction and hunger control
Lamb - Excellent alternative to beef
Salmon - Preferred fish option
Chicken - Primary poultry selection
Pork - Used in rotation with other meats
Other fish varieties
Additional poultry options
Daily meat rotation typically focuses on beef, lamb, salmon, chicken, and pork. Shopping decisions are primarily influenced by weekly sales and local availability. Living in an agricultural region with local meat processing facilities provides access to regionally sourced proteins without requiring long-distance shipping.
Certain foods require caution despite fitting the general dietary approach. Cheese, while enjoyable on special occasions, tends to stimulate rather than satisfy appetite. In contrast, bacon, butter, beef, eggs, and most meats on the preferred list satisfy hunger without triggering additional cravings.
Economic Meal Planning
Planning meals economically while maintaining nutritional needs is essential for long-term dietary success. Strategic shopping and consumption habits can significantly reduce food costs without sacrificing quality or health benefits.
Managing Egg Consumption
Reducing egg consumption can be a practical response to rising costs or limited supply. When eggs become expensive or home production decreases, consider:
Distribute eggs strategically throughout the day (2 at breakfast, 1 at lunch, 1 reserved for afternoon)
Wait 10 minutes after meals to assess genuine hunger before consuming additional food
Adjust consumption based on availability (4 eggs daily instead of 6 when supply is limited)
Use eggs as a complement to meat rather than the main protein source
Many people find they can maintain satiety with fewer eggs than they initially thought necessary, especially when combined with sufficient meat protein.
Meat Purchasing Strategies
Strategic meat buying helps maintain a protein-focused diet without excessive spending. Effective approaches include:
Prioritize meats by preference and rotate based on sales:
Primary options: beef, lamb, salmon, chicken, pork
Secondary options: other fish varieties and poultry
Shop weekly with these money-saving techniques:
Review local advertisements for special offers
Purchase whatever protein is on sale that week
Consider local sources to reduce shipping costs
Utilize nearby meat processing facilities when available
Choose proteins that satisfy rather than stimulate appetite:
Satisfying options: bacon, butter, beef, eggs
Limited consumption: cheese (reserved for special occasions)
This approach provides freedom from constant hunger while maintaining budget control. Local sourcing also supports regional agriculture and reduces transportation costs.
Foods for Special Occasions and Their Effects
Dairy Management Strategies
Dairy products play a specific role in a meat-based lifestyle approach. Heavy cream or half-and-half can be incorporated into morning coffee without strict measurement for many who have adapted to this eating pattern. The freedom to pour rather than measure these additions represents progress from earlier stages where more careful tracking was necessary. Butter serves as an excellent cooking medium for eggs and other proteins, contributing beneficial fats without triggering appetite increases.
Cheese Consumption Considerations
Cheese requires special attention despite its delicious qualities. While many varieties of cheese are available and enjoyable, they can function as appetite stimulants rather than satisfying hunger. This contrasts sharply with other animal foods like bacon, butter, beef, and eggs, which tend to satisfy rather than increase appetite. For those maintaining significant weight loss, this distinction becomes crucial.
Cheese works best as an occasional treat rather than a daily staple for those who notice it affects their hunger signals. The relationship between cheese consumption and increased appetite may require individuals to be strategic about when and how often they include it in their eating pattern.
Philosophy and Platform
Food Sovereignty
Food sovereignty represents the cornerstone of personal health autonomy. The concept emphasizes the right of individuals to determine their own nutritional paths, whether they choose vegan, carnivore, or any approach in between. This freedom allows people to find dietary solutions that work for their unique bodies and health conditions rather than following one-size-fits-all recommendations.
Historical examples illustrate why food sovereignty matters. In 19th century Ireland, English aristocrats recognized that controlling food resources—particularly cattle—gave them power over the native population. The saying "if you want to get rid of the Irish, just kill their cows" reflected a deliberate strategy to undermine independence. While potatoes were important, the family cow provided essential nutrition through milk, butter, and cheese that sustained communities.
Today's food sovereignty movement encourages individuals to maintain their connection to food production when possible. This might involve raising chickens, growing vegetables, or supporting local farmers. These practices help preserve traditional knowledge while reducing dependence on industrial food systems.
Personal and Community Responsibility
Personal responsibility for health choices goes hand-in-hand with community stewardship. When individuals take charge of their nutrition—monitoring how different foods affect their bodies and making adjustments accordingly—they become better equipped to maintain long-term health.
Community responsibility extends this principle to land stewardship and local food systems. Small-scale food production on even modest acreage can contribute meaningfully to household and neighborhood resilience. This approach values:
Local production over shipped-in products
Traditional knowledge alongside modern practices
Connection to land rather than disconnected consumption
Technology plays a dual role in this framework. While technological advances can support sustainable food production, history shows they can also concentrate power when not broadly accessible. Maintaining community access to land and the ability to produce nutrition remains essential for true food independence.
The ultimate goal connects these principles: personal sovereignty grows from food sovereignty. When individuals can make informed choices about their nutrition without external constraints, they gain greater autonomy in all aspects of life.
Historical Perspectives
Irish Food Heritage and Cultural Significance
The historical relationship between the Irish people and their food sources represents a complex tale of sustenance, oppression, and cultural identity. During the 1845-1849 Potato Famine, English aristocracy employed food control as a method of population management. A particularly revealing quote from this era stated, "If you want to get rid of the Irish, just kill their cows."
While potatoes formed a staple in Irish diets, dairy products from family cows were equally crucial for survival. The milk, butter, and cheese derived from these animals provided essential nutrition and sustained communities through difficult times. Ireland's dairy heritage remains evident today in internationally recognized products like Kerrygold butter and cheese.
The land displacement of native Irish people created profound food insecurity. As English Protestant settlers with superior technology claimed Irish territories, indigenous populations lost access to traditional food sources and agricultural lands. This systematic removal disrupted centuries-old connections between communities and their ancestral lands.
Food sovereignty—the right of people to define their own food systems—remains as relevant today as it was historically. The ability to produce nutrition on one's own land and maintain connection to traditional food sources directly influences personal independence and community resilience. This historical perspective highlights how food access and production rights continue to shape cultural identity and survival.
