Eat meat. Drink water.
The simple path to health. Here’s how to begin.
The steps
1. Eat fatty meat
Beef first. Eat when you’re hungry. Stop when you’re satisfied.
2. Drink water. Salt to taste.
Water when you’re thirsty. Salt your food, a little extra in the first weeks.
3. Nothing else for 30 days
No plants, no sugar, no snacks “just this once.” Meat and water.
4. Give it time
The first 2–8 weeks are an adjustment. Then it gets easy.
Common questions
What can I eat? Meat, fat, salt, water. The Meal Plan
How much? Until you’re satisfied. Optimal Protein
I’m still hungry. Eat more fat. Optimal Fat Intake
I feel tired. That’s normal early on, and it passes. Adaptation
I have cramps. More salt, more water, meaty broth. Muscle Cramps
How much salt? To taste, a little more at first. Salt
What about vitamin C? The long-term zero carbers we interviewed take none and report no scurvy. Vitamin C
What about fiber? You don’t need it. The fiber debate
Can I drink coffee? It’s a plant. Skip it for 30 days, then decide. Beverages
Alcohol? Not for the first 30 days. Alcohol
Dairy? Leave it out for 30 days, then test it. Alcohol and other tests
Do I need to test ketones? No. Ketosis
Is chicken okay? Yes, but beef fills you up more. Beef
Pork? Fine for many. Some see higher blood sugar from fresh pork. Pork
Do I need bone broth? No. It can help early on. Bone Broth
Has anyone done this long term? Yes. Some for decades. Interviews
Go further
- The Zero Carb Meal Plan: what to eat, how much, and a sample week
- Interviews: long-term zero carbers in their own words
- The Ultimate Carnivore Resource Guide: the history, the science and the best resources from 2015 to 2026
Eat meat. Drink water.
Zero Carb Zen shares education and experience, not medical advice. If you have a medical condition or take medication, especially for diabetes or blood pressure, work with your clinician before changing your diet.