Carnivore Diet Rules: How I Transitioned From Keto to Animal-Based Eating
When I shifted from keto to a carnivore diet, I wanted a way of eating that was simple and sustainable. Judy Cho’s framework gave me the foundation. I’ve adapted her carnivore diet rules into my own daily practice, and I’ll share them with you here.
1. Electrolytes Are Essential on Carnivore
When I removed avocados, nuts, and chocolate, my mineral intake dropped. Early on I noticed muscle twitches and low energy. This was part of what people call the keto flu—headaches, fatigue, and cramps that come from losing sodium, potassium, and magnesium as your body shifts into fat-burning. To fix this, I started supplementing with LMNT and now use Trace Mineral Drops daily. If you’re new to carnivore, pay close attention to electrolytes. They are the key to steady energy, hydration, and avoiding those early transition symptoms.
2. Stop Counting Macros and Calories
In the beginning, I tracked protein and fat to see where I stood. Over time, I learned to eat when I’m hungry and stop when I’m full. That shift is what made the carnivore diet sustainable for me. It takes time to move away from the habit of counting calories, because most of us were taught to see food in numbers. On carnivore, the focus changes. You learn to trust your hunger signals instead of living by a calorie chart.
3. Balance Fat and Protein
Finding the right fat-to-protein ratio changed how I felt day to day. If my energy dips, I add more fat. Sometimes that means choosing rib-eye instead of lean ground beef or adding butter to my eggs. I’ll share a full article on this soon, but the key is tuning fat intake to feel steady.
4. Watch Digestion on Carnivore
Too much rendered fat can speed digestion and cause diarrhea while your body adjusts to this way of eating. To keep things balanced, I either trim some fat back or add bone broth. This simple adjustment keeps digestion comfortable without slowing progress.
5. Nutrient-Dense Foods Matter
Organ meats are optional. I don’t eat them because I don’t enjoy the taste, but I have considered organ supplements as an alternative. Instead, I focus on nutrient-rich animal foods that I know I’ll stick with. I’ve recently added sardines to my diet and I eat plenty of eggs. Together, they provide omega-3s, choline, and other nutrients that support brain health and overall wellness.
6. Hydration and Salt on Carnivore
Water alone isn’t enough. I drink plenty of water but also add mineral salt. If I feel sluggish, salt usually restores balance quickly.
7. Two Meals a Day Works Best for Me
Many people find the carnivore diet naturally leads to fewer meals. I’ve settled into two meals a day. It keeps my energy stable and fits my lifestyle. I never feel the need to snack in between.
8. Cook Meat the Way You Enjoy It
Consistency matters more than method. I enjoy medium-rare steaks and well-cooked burger patties. Find what makes you look forward to your meals, and stick with it.
9. Start Strict and Expand Slowly
Judy suggests starting strict, and I agree. Since I was already eating keto, it wasn’t difficult for me to drop vegetables. I began with beef, salt, and water as a full elimination phase. From there, I slowly added fish and eggs. Taking it step by step made it clear which foods supported my body best.
Carnivore Diet: Simple and Sustainable
These rules have helped me make carnivore eating both simple and effective. Judy Cho’s framework is a strong foundation, but making it personal has been the difference between trying carnivore and living it.
You can watch Judy’s full breakdown here: 9 Carnivore Diet Rules to Live By | Nutrition with Judy
If you have questions about starting or adjusting to a carnivore diet, reach out to me. I’m always happy to share what I’ve learned and help you find what works for you.
This content is never meant to serve as medical advice.
In crafting this blog post, I aimed to encapsulate the essence of research findings while presenting the information in a reader-friendly format that promotes critical thinking and informed decision-making.
