Man holding a glass of water
Liam McAuliffe

The Water Fast: How to, Benefits, and Tips for Success

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Fasting has been used as a practice to promote health and overall well-being by many cultures for thousands of years. 

A water fast is an ancient but newly popularized approach to fasting that entails eliminating all caloric intake and consuming only water for a prescribed period of time. 

In the ancient world, prolonged water fasts were associated with religious rituals, providing both spiritual and physical benefits. Fasting was believed to cleanse the body, promote self-discipline, and open the mind to deep insights into the nature of existence. 

But even during that time when we were just awakening to physical science, fasting was seen as a way to promote digestion and combat disease. Now, these observations are being confirmed and explained by modern science.

Contemporary research has highlighted many potential health-promoting properties of water fasting, including improved metabolic health, reduced inflammation, protection against various diseases, and cellular repair.

In this article, we’ll dive deeper into what the water fast is, how to do it, what benefits are available, and risks to watch out for. 

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What is a Water Fast?

A water fast simply means abstaining from any caloric intake for a specific period of time. During this fasting period, you only consume water. 

Most water fasts are considered prolonged fasts, lasting 24-72 hours. They are extensions of popular intermittent fasting approaches like 16/8 and OMAD. 

Prolonged water fasts have been popularized by nutrition researchers like Dominic d’Agostino, who suggests doing up to 5-day water fasts two to three times per year in order to improve immune function and activate a deep state of cellular repair and renewal. 

How to Do A Water Fast

On the surface, a water fast seems pretty simple: don’t eat, drink water. But to reduce the likelihood of uncomfortable side effects and to get the greatest benefits, here are a few helpful guidelines. 

Eat Nutrient-Dense Foods

For at least two to three days before your fast cut all processed (if you’re serious about your health and wellness, it’s imperative to cut processed foods altogether) foods. Get all of your calories from nutrient-dense whole food, including:

By consuming these foods, you’re supplying your body with the ideal nutrients to sustain its physiological functions and nourish fasting-induced stem cells. At the same time, eating fattier foods and reducing carbs prepares your body for a fasted state, reducing side effects of the metabolic transition. 

Intermittent Fasting

Fasting intermittently before a prolonged water fast trains your body to seamlessly enter a deep, prolonged fasted state. 

This is especially helpful when preparing for a 48-72-hour fast. 

You can even ease into the intermittent fasting protocol and gradually increase the intensity before entering a full water fast. Here’s an example of a graduated approach

  • Time Restricted Eating: Eat only within an 8-hour window during daylight hours
  • 18/6: Eat only within a 6-hour window during daylight
  • OMAD: Eat only one large meal a day–usually within a 1-2 hour window. 

Post Water Fast Refeeding

Consume much smaller than normal meals and chew your food completely. 

Giving into your instinct to feast after a prolonged fast can trigger a dangerous condition called refeeding syndrome that can cause heart, blood, and brain issues do to acute metabolic and electrolyte changes.

For a 24-hour water fast, you only need to gradually re-introduce food for the following day. But after longer fasts, a gradual refeeding period can be good to maintain for up to three days. 

Potential water Fast Benefits

Studies show that water fasting activates various beneficial physiological processes that promote health benefits, including

  • Protection against neurodegenerative disease
  • Increased fat burning
  • Reduced oxidative stress and inflammation 
  • Cellular repair and renewal (autophagy)
  • Increases testosterone
  • Reduced blood pressure and improved cholesterol levels
  • Improves heart health
  • Reduces insulin resistance and improves blood sugar control
  • Increases beneficial hormones BDNF and HGH

diagram of water fast benefits

Let’s take a closer look at a few of these key benefits. 

Autophagy (Cellular Repair and Renewal)

Autophagy is a process of cellular recycling and repair. The word means “self-eating,” which is an appropriate way to describe a process where old and worn out intracellular parts are cleared out and refashioned into fresh and functional cell parts. 

Though a fairly recent discovery, autophagy is an incredibly important process that has been shown to offer protection from viruses, bacterial infection, and numerous diseases..

Though autophagy can be activated by shorter 16-18 hours fasts, prolonged water fasts can increase the autophagic action.

Researchers believe that autophagy is a central mechanism in many of the studied potential benefits of water fasting, including

  • Longevity
  • Reduced Inflammation
  • Anti-cancer effects
  • Cardioprotection
  • Brain health

diagram of process of autophagy

Reduce Inflammation 

Chronic inflammation is a deadly epidemic responsible for heart disease, stroke, respiratory diseases, cancer, obesity, autoimmune disorders, and diabetes.

These diseases are account for 3 out of 5 deaths worldwide. And 60% of Americans have one or more inflammatory conditions.

A water fast can reduce inflammation in three key ways

  1. Stimulates intestinal stem cells that heal gut permeability– when the gut leaks, pathogens enter the blood and travel throughout the body, causing inflammation. 
  2. Activates the removal of inflammatory antigens, bacteria, and viruses via autophagy
  3. Reducing circulating monocytes–inflammatory white blood cells.

Studies have found that fasting reduces inflammation associated with

  • rheumatoid arthritis
  • Sjogren’s
  • Multiple sclerosis 
  • diabetes

Brain Health and Cognitive Function

Studies have found that fasting can protect the brain from age-related degradation and improve cognitive function. 

A study on men with mild cognitive impairment found that “Overall, the MCI-afflicted older adults who practiced IF regularly had better cognitive scores and reverted to better cognitive function at 36 months follow-up.”

A 2021 animal study found that fasting activated a gene linked to longevity and promoted brain growth and long-term memory consolidation.

Water fasts also support brain health by activating the production of powerful energy molecules made from fat called ketones, while simultaneously activating glycolysis and gluconeogenesis. Each of these metabolic processes protects against neurodegenerative disorders.

Improved Insulin and Leptin Sensitivity

Insulin and leptin are important hormones associated with fat storage, hunger/satiety, and motivation (or lack thereof) for physical movement. 

The high-carb standard American diet leads to both insulin resistance and leptin resistance. In both cases, this means that your body’s ability to receive and/or respond to the presence of these hormones becomes impaired. 

In the case of insulin resistance, your body struggles to clear sugar from your blood, leading to a host of downstream diseases and disorders like fatty liver disease, type-2 diabetes, PCOS, and various chronic inflammatory conditions. 

When your body is not responding properly to leptin, your brain thinks you’re starving even when you’ve had more than enough to eat. Instead of feeling full, you feel a need to keep eating, you have cravings for fattening, high-carb foods, and your body sends signals to conserve energy by making you less motivated to move.

diagram of leptin resistance cycle

The good news is that water fasting has been shown to increase leptin and insulin sensitivity.

The drop in leptin has the added benefit of increasing testosterone.

Increased BDNF and HGH

A water fasts stimulates the production of two beneficial hormones called BDNF (brain-derived neurotrophic factor) and HGH (Human Growth Hormone). 

BDNF has been called “miracle grow for the brain,” due to its ability to generate brain cell growth.

In animal studies, increased BDNF is associated with reduced depression, anxiety, and neurodegenerative diseases.

While in humans, studies have found that low levels of BDNF are associated with various neurodegenerative disorders.

HGH (Human Growth Hormone)

Water fasting for at least 24 hours can induce the production of HGH. 

In one study with 200 participants, a 24-hour water fast increased HGH by a factor of 20 in men and 13 in women.

Higher circulating HGH (human growth hormone) is associated with better memory, more muscle mass, and reduced cortisol.

Weight Loss

During a water fast, insulin levels drop and norephedrine increases. This combination triggers your body to break down fatty acids into ketones.

Your body is essentially turning fat into fuel to maintain your muscle mass.

Water fasting for 24 hours has been shown to increase the rate at which your body converts nutrients and fat into energy by 14%.

Digestion Reset and Intestinal Healing

Our intestines are the first line of defense against food-borne pathogens and toxins. The standard American diet is loaded with substances that damage your intestines, including

Chronis consumption of these substances can lead to intestinal permeability, which is associated with various chronic inflammatory disorders.

Leaky gut Syndrome concept. Comparison of healthy organ and inflamed tissue cells. Diseases of gastrointestinal tract. Toxins and viruses. Cartoon flat vector illustration isolated on white background

Researchers at MIT found that a 24-hour water fast “provided evidence that fasting induces a metabolic switch in the intestinal stem cells, from utilizing carbohydrates to burning fat.” And that this switch “enhanced [cell] function significantly.”

Who Should Not do a Water Fast? 

Water fasting is safe and accessible for most people. However, there are a few groups that are better served by other dietary and lifestyle interventions. These include :

  • People with gout
  • People with type 1 diabetes
  • Pregnant people
  • Children
  • People with eating disorders 

Water Fast: The Bottom Line

Water fasting entails consuming only water for an extended period of time–usually 24-72 hours. 

Both human and animal studies have linked water fasting to a variety of health benefits, including reduced inflammation, neuroprotection, insulin and leptin sensitivity, and weight loss. 

Though more challenging than intermittent fasting protocols, water fasting has the potential to increase many of the benefits associated with fasting. 

If you’re considering a water fast, it is important to prepare appropriately by consuming only nutrient-dense whole foods before and after your fast, easing into the fast by practicing intermittent fasting leading up to the water fast, and slowly re-introducing food afterward in order to avoid refeeding compilations.

Wooden man with back pain. Medical concept.
Liam McAuliffe

Carnivore Diet Nausea: Causes and Easy Solutions

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Transitioning to any new dietary regimen can trigger bodily adjustments, and the carnivore diet is no exception. If you’re early in your carnivore journey, you may experience episodes of nausea. But fear not; carnivore diet nausea is temporary and easy to fix.

Rooted in our ancestral past, the carnivore diet centers exclusively on animal-based foods, including red meat, fish, eggs, and certain dairy products. 

By eliminating plant-based foods that expose our bodies to plant toxins, antinutrients, excess fiber, and allergens, the carnivore diet provides a direct and efficient source of the essential nutrients that our bodies are designed to thrive on. 

In this article, we’ll explore the reasons for carnivore diet nausea and offer effective strategies for overcoming it. 

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Why Carnivore Diet Nausea Occurs

Nausea on a carnivore diet can most often be attributed to a few key factors. 

1. Eliminating Carbs and Fiber Causes Bacteria and Yeast Die-Off

On an all-meat diet, you’re cutting all fiber and essentially all carbs. Fiber plus carbs is a recipe for bacteria and yeast overgrowth in your intestines.

Eliminating these sources of fuel starves the microorganisms that depend on them. As these organisms die, they can produce toxic compounds and eventuate an overall microbiome transformation that can lead to nausea. 

Within 1-4 weeks, your digestive system will flush and repopulate with beneficial bacteria. 

2. Increased Fat Intake Requires Bile and Enzyme Upregulation

Cutting carbs makes the carnivore diet, by default, a ketogenic diet. 

This means that we need to get 70-80% of calories from animal fat. 

To metabolize this dramatic increase in fat intake, your body needs to upregulate bile production and specific digestive enzymes. 

Bile Production 

Bile is critical to fat digestion because eating fat triggers your digestive system to secrete a hormone called cholecystokinin (CCK). CKK tells your gallbladder to release bile, which then emulsifies (mixes) fats into a substance that your intestines can absorb.3

image of bile metabolizing fat

Source: Bile1.png: Frank Boumphrey, MD

However, bile is a fairly complex substance for your body to produce more of. 

Under normal habitual dietary circumstances, your body deals with this challenge by recycling existing bile rather than concocting it from scratch. Studies show that 95-97% of the bile in your body is reabsorbed and reused bile.

In the transitional period, when your body is increasing bile production, the emulsifying process may be inefficient or incomplete, leading to digestive issues like nausea, constipation, and diarrhea. 

Just ask the popular podcast host Joe Rogan who experienced explosive diarrhea during the first couple of weeks on Carnivore before his system adjusted. 

For most people, it takes 1-4 weeks for the gallbladder to upregulate bile production. 

Ox bile supplements can expedite this process. 

Enzyme Upregulation

In addition to bile, your body relies on stomach enzymes–especially Lipase and Amylase– to digest dietary fats. [4]

It may take 1-4 weeks for your body to produce enzymes to efficiently assimilate your new and nourishing abundance of your carnivore diet food list. 

3. Dehydration and Electrolyte Imbalances

When transitioning to a high-fat low-carb way of eating, your body decreases insulin production, which triggers your body to metabolize a type of carbohydrate stored in your muscles and liver called glycogen. 

Each glycogen molecule is connected to numerous water molecules that are expelled through urine when the glycogen is unlocked. This can lead to rapid weight loss, but with it comes the risk of dehydration. 

Dehydration slows down your digestive process, which can lead to nausea.

Switching to carnivore can also alter your internal electrolyte balance and external electrolyte intake, which can be associated with nausea on its own and related to dehydration/ 

How To Fix Carnivore Diet Nausea

Here are a few strategies for nipping your carnivore diet nausea in the bud, or avoiding it altogether. 

Eat More Fat, Less Protein

Most people on carnivore consume between 2-4 pounds of meat daily. In the modern Western world, we tend to think of meat as muscle. 

But for our ancestors, who evolved on a mostly carnivorous diet for nearly 2 million years, meat meant fat, with some muscle, along with organs. Take this as a rule of thumb. 

On any low-carb diet, including carnivore, if you don’t get at least 70% of your calories from fat, your body will continue to convert protein to carbs, inhibiting your full transition into ketosis. Eating too much protein also runs the risk of protein poisoning.

To assist your body in making the transition to a fat-based carnivore diet, choose the fattiest cuts of meat, like ribeye steak, and get used to adding tablespoons of butter or tallow. 

Consuming beef and chicken liver will boost your choline intake, which will help your body absorb the increased fat load.

If you’re not into fresh liver, desiccated liver supplements are a tasteless alternative. 

Stay Hydrated 

A key to avoiding nausea on carnivore is to stay hydrated. 

Make sure you’re consuming enough mineral water–which has naturally hydrating electrolytes, and liberally salting your meals.9

Healthcare providers who are familiar with low-carb diets recommend consuming 12 grams (2 teaspoons) of salt per day during your adaptation period. 

After you feel like your body has made the transition taper to 5 grams (1 teaspoon) of salt daily.

Electrolyte Supplements

Though it’s entirely possible to get sufficient electrolytes from whole animal products and added salt, for some people, electrolyte supplements can be very supportive. 

Carnivore enthusiast Dr. Ken Berry created a popular supplement called Keto Chow. 

You just add a few drops to your water or even directly to your steak. 

You can also formulate your own electrolyte boost with the following guidelines: 

  • 400mg of magnesium citrate
  • 1-3 99mg potassium citrate supplements. Consuming more potassium than this runs the risk of heart failure. Be careful! 
  • Liberally salt food according to amounts listed above. 

Ox Bile Supplements 

Considering the importance of upregulating bile and the discomfort that can occur during the transition period, ox bile and Betaine HCL supplements can stand in until your body has time to catch up with your dietary changes. 

jar of ox bile supplementsimage of betaine hcl jar

An added benefit of increased bile is better absorption of meat’s vitalizing nutrients.

Carnivore Diet Nausea: The Bottom Line

Short-term nausea is a common side effect when making the transition to the carnivore diet. But it doesn’t have to be. 

By understanding the factors contributing to nausea and following these thoughtful strategies, you’ll soon be experiencing enhanced vitality, mental clarity, and optimal well-being. 

If you are experiencing nausea it’s important to remember that it’s only a temporary hurdle on the way to remarkable health benefits. The road to transformation is paved with persistence and fortified with knowledge. Onward to your carnivore-driven life of vigor and vitality!

The man is engaged in intermittent fasting for health.. Intermittent fasting concept, top view.
Liam McAuliffe

Top 7 Benefits of a 24 Hour Fast Once a Week

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The 24-hour fast once a week can be a sweet spot between daily intermittent fasts and prolonged fasts. It doesn’t demand daily consistency, but nor does it require much preparation and conditioning for most people.

The greatest benefits of fasting are linked to physiological changes that occur when your body depletes the energy it receives from food as well as the energy stored in muscle and liver tissue as glycogen. 

Your body can store around 2000 calories as glycogen, and it takes an average of 24 hours to deplete this stored energy. During this period your body shifts from and ‘anabolic’ phase of converting nutrients from food into body tissue, into a ‘catabolic’ phase where your body breaks down glycogen along with body fat into energy molecules.

The catabolic phase is when your metabolism becomes ketogenic, and the process of cellular renewal called autophagy is engaged. Both of these physiological modes are linked to various health benefits which we’ll explore in this article. 

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Summary of the Benefits of a 24 Hour Fast Once a Week 

The 24-hour fast is often called “Eat Stop Eat” approach and entails abstaining from eating for 24 hours once or twice a week. 

It was developed by nutritional researcher Brad Pilon based on data from his studies at the University of Guelph.  You can read about his specific findings in the book, “Eat Stop Eat.” 

Essentially, what Pilon and others have discovered is that the 24-hour fast may be an optimal approach to unlocking the benefits of intermittent fasting, even when only practiced once a week. 

diagram showing effects of 24 hour fast

Source: Phillips, M.C.L. Fasting as a Therapy in Neurological Disease. Nutrients 2019, 11, 2501

During the 24-hour fast your body triggers deep, regenerative processes that have been shown to

  • Reduce heart disease risk factors
  • Reduce stored body fat
  • Support blood sugar regulation and insulin sensitivity
  • improve levels of triglycerides and cholesterol
  • Stimulates autophagy, which protects against various infections and diseases
  • stimulate the production of beneficial hormones HGH and BDNF
  • reduce cancer risk

Now let’s take a deeper look at how a 24-hour fast once a week can produce these benefits. 

diagram of intermittent fasting benefits

1. Reduced Body Fat

During a 24-hour fast, insulin drops and norephedrine increases, triggering your body to oxidize fatty acids into energy molecules called ketones.

This process retains lean muscle mass while reducing body fat.

During the 24-hour fast your metabolic rate may rise by 14%. At this rate, your body will be burning calories while resting, thereby increasing your fat-burning and potential weight loss.

Studies have found that intermittent fasting promotes up to a  9.9% loss of body weight.

2. Autophagy (Cellular Repair and Renewal)

The word autophagy means self-eating and refers to a process where intracellular debris and old cell parts called organelles are recycled into new cell parts. 

This process of cellular renewal has been shown to protect the body from various diseases, viruses, and infectious bacteria.

As you can imagine, not entering autophagy renders your body more susceptible to infection and diseases, including diabetes, neurological disorders, and even cancer. 

Studies show that autophagy occurs after fasting for at least 16-18 hours and increases beyond that, making the 24 hours an effective autophagy-inducing method.

By undertaking a 24-hour fast once a week, you are gifting your body with the numerous downstream benefits of autophagy, including

  • Promotion of longevity
  • Reduced Inflammation
  • Protection against various cancers
  • A healthier heart
  • Protection against cognitive decline

diagram of autophagy on 24 hour fast

Source: Nature

3. Intestinal Stem Cell Production 

Our intestines are the first line of defense against food-borne pathogens and toxins. Especially those that most people unknowingly consume on a daily basis, like excess fiber, sugar, and naturally occurring plant toxins and antinutrients. 

All of these factors can cause gaps in your intestinal cells, allowing antigens to enter your bloodstream and get deposited throughout the body. This condition, known as intestinal permeability, can lead to chronic inflammatory disorders.

MIT researcher Dr. David Sabatini found that the 24-hour fast “provided evidence that fasting induces a metabolic switch in the intestinal stem cells, from utilizing carbohydrates to burning fat.” And that this switch “enhanced [cell] function significantly.” 

In Sabatini’s study, he found that a 24-hour fast stimulated stem cell production to the degree that it reversed age-related loss of stem cell function, increased energy, cellular protection, and various markers of youthfulness.

4. Improved Insulin Sensitivity

One of the key benefits of a 24-hour fast once a week is improving insulin sensitivity. 

Some of the common diseases associated with insulin resistance include heart disease, type 2 diabetes, PCOS, cognitive decline, and memory loss.

A 2022 review of numerous studies found that fasting improves insulin resistance to such a significant degree that it may be a valuable treatment for many chronic diseases linked to insulin resistance.

Additionally, improving insulin sensitivity has been shown to promote

  • Clearer skin
  • less water retention
  • Reduced diabetic symptoms
  • Reduced risk of heart disease
  • Cognitive and neurological protection
  • Resolution of PCOS

5. Increased HGH (Human Growth Hormone)

The 24 hour fast once a week can promote the production of HGH (human growth hormone) 

A classic study of 200 participants doing a 24-hour fast found that this period can increase HGH by a factor of 20 in men and 13 in women.

Higher levels of HGH (human growth hormone) in your blood are associated with improved memory, increased muscle mass, less water retention, and a reduction in the stress hormone cortisol.

6. 24-Hour Fast for Increased BDNF

Leading neuropsychiatrist John J. Ratey popularized BDNF by deeming it “Miracle-Gro for the brain.”

BDNF-1, is the acronym for brain-derived neurotrophic factor–a hormone that helps generate brain cells. 

It’s viewed as a benefit of fasting for 24 hours once a week because studies have found that Increased serum levels of BDNF are associated with better learning and the development of new neural pathways.

Low levels of BDNF are associated with Parkinson’s, Alzheimer’s, and other neurodegenerative disorders.

Studies how found that IF can increase BDNF, which may account for reduced depression, anxiety, and neurodegenerative diseases in animal subjects.

7. Reduce Inflammation by Fasting for 24 Hours Once a Week

Chronic inflammation is the root of the deadliest diseases on earth, including heart disease, stroke, respiratory diseases, cancer, obesity, and diabetes. Together, these inflammatory diseases kill 3 out of 5 people worldwide. 

If you’re a U.S. citizen, there’s a 60% chance that you have at least one inflammatory condition.

Fasting for 24 hours once a week activates three anti-inflammatory mechanisms.

  1. Stem cell stimulation that regenerates your intestinal barrier, protecting against leaky gut
  2. Promoting the process of autophagy that removes inflammatory antigens, bacteria, and viruses. 
  3. Reducing inflammatory white blood cells called monocytes

Not surprisingly, studies have found that fasting is an effective treatment for rheumatoid arthritis, Sjogren’s, MS, and other inflammatory conditions.

diagram of the effects of fasting on inflammation

Source: Cell Metabolism.  VOLUME 18, ISSUE 6, P844-859, DECEMBER 03, 2013

Benefits of a 24 Fast Once a Week: The Takeaway

There are numerous powerful benefits of a 24 hour fast once a week. This fasting duration activates deep autophagy and ketosis, improves insulin sensitivity, and promotes the production of beneficial hormones HGH and BDFN-1. 

Together these processes provide powerful benefits that protect the body from inflammatory diseases, viral and bacterial infections, and support cognitive health, longevity, heart health, and weight loss. 

Practicing a 24-hour fast once a week may be a convenient approach for people who struggle with daily intermittent fasts while making it easy to stay nutritionally replete. 

Japanese wagyu rib eye beef meat steak. Gray background. Top view.
Liam McAuliffe

What is the Best steak For the Carnivore Diet?

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For most carnivore dieters, a well-formulated carnivore diet meal plan is based around succulent, fatty cuts of steak. In fact, there’s a popular approach to eating carnivore that calls for consuming only steak, water, and salt. The primacy of steak on an all-meat diet makes selecting the best steak for the carnivore diet a crucial decision. 

In this article, we’ll explore the role of steak on a carnivore diet and determine the best steak to meet this diet’s particular nutritional needs. 

[TOC]

Why Steak on Carnivore

Cows are large ruminant animals that nutritionally resemble the herbivores that our hyper-carnivorous hunter-gatherer ancestors thrived on for nearly two million years.

Our bodies retain the genetic inheritance of our ancestral reliance on fatty meat. A steak-based carnivore diet is a key to realigning our physiology with an ancestral diet in the modern world. 

Fatty cuts of steak provide carnivore dieters with a near-perfect complex of macro and micronutrients in the most bioavailable formats. Many of the vitamins, minerals, and compounds in steak are found only in ruminant meat. 

Cows have a rumen–the first of four stomachs. This digestive system allows them to process cellulose from plants into a fatty acids profile that is ideal for high-fat, low-carb human diets. 

The rumen stomach also helps cows eliminate plant toxins and antinutrients from their plant-based diets. Something humans can’t do themselves. Eating plants exposes us to plant defense mechanisms that can be harmful. This is why Dr. Kiltz likes to say that we humans came out of the trees not to eat the grass, but to eat the grass eaters. 

Fatty Steak for Carnivore 

Ribeye beef steak in a stainless steel pan with butter.

Since most animal products are zero-carb, the carnivore diet is, by default, a high-fat, low-carb way of eating.

As a keto-carnivore eating plan, it’s important that you get enough fat in relation to your protein intake. Most modern humans think of meat as lean muscle meat, but our ancestors thought of meat as primarily fat, with some muscle, along with nutrient-dense organs like liver, bone marrow, and brains. 

Our evolutionary focus on fatty animals is preserved in our ability to easily enter ketosis. Over eons as hunter-gatherers, the human body became efficient at using dietary fat for fuel, storing fat on the body for lean times, and breaking it down into powerful energy molecules called ketones. 

To maintain a ketogenic metabolic state and avoid overdoing the protein, most carnivore dieters need to consume about twice as many calories as fat compared with protein. 

This means that the best steak for the carnivore diet is going to be the fattiest cuts. 

The Best Cuts of Steak for The Carnivore Diet

One way to select the best steak on carnivore is to see how closely their macronutrient profile aligns with the optimal carnivore macronutrient intake, which looks like

  • 70-80% of calories from fat
  • 15-30% calories from protein
  • 0-10% calories from carbs

Here’s a list of the fattiest steaks. 

Nutrition Info per 100g oz. 

Beef CutCaloriesFatProteinCarbs% Calories from fat% Calories from protein
Boneless short ribs4714221.608020
Ribeye4113522.207723
Ground Beef (70/30)3323014.308218
Brisket (Point)35828.523.507228
Chuck Roast35927.326.406831
Tenderloin34326.72407030
Ground Beef (75/25)2932515.807723
New York Strip28122.21907129
T-Bone28620.32406436
Ground Beef (80/20)2542017.207129
Skirt Steak25517.123.506139

Of course, with the leaner cuts you can boost your fat intake by simply slathering on a few tablespoons of butter, ghee, or beef tallow. 

You can also ask your butcher to get any of these cuts “un-trimmed.”

The Best Steak for Carnivore: Ribeye is King!

When considering fat content, nutrient density, and overall carnivorous pleasure, ribeye is king!

Ribeye is one of the most nutritionally complete foods on earth and is loaded with an abundance of bioavailable nutrients that support numerous markers of health, fertility, and longevity

ribeye steak with nutrients

On nutrition labels, you’ll find many key ribeye nutrients like B vitamins, zinc, selenium, vitamin D, and iron. But ribeye is also a source of other vital nutrients like carnitine, creatine, taurine, and carnosine that USDA doesn’t list.

Let’s take a look at what nutrients you’re nourishing yourself with each time you make a 1lb ribeye the centerpiece of your carnivore meals :

NUTRIENT1lbs (16 OZ) 
CALORIES763 cal
FAT42.4g
SATURATED FAT16.4 g
MONOUNSATURATED FAT18.5
CARBOHYDRATES0
PROTEIN 90.6g
VITAMINS
B1 (THIAMIN) 55%
B2 (RIBOFLAVIN)93%
B3 (NIACIN)102%
B6129%
B12484%
MINERALS
MAGNESIUM27%
POTASSIUM49%
IRON167%
COPPER66%
PHOSPHORUS144%
SELENIUM207%
ZINC346%

Best Steak for Carnivore: Nutrient Highlights

Let’s break some of these nutrients out and learn a bit more about what they’re doing for you. 

Conjugated Linoleic ACID (CLA)

Though this is a nutrient you won’t find on a nutrition label, its benefits warrant us calling it out. 

A result of the fermenting process that takes place within the ruminant digestive system is the production of a highly beneficial fatty acid called Conjugated Linoleic Acid (CLA). 

Fatty cuts like ribeye and New York strip provide an abundance of CLA, which is associated with health benefits, including

  • Reduced body fat, increased lean muscle mass
  • Reduced risk of atherosclerosis
  • Improved immune response
  • Reduced symptoms of diabetes
  • Increased bone density

The human body cannot manufacture CLA on its own, which means that you need to get it through dietary sources–steak on keto is a prime source. 

A four-ounce serving of grass-fed ribeye steak contains up to 430 mcg of  CLA.  

Stearic and Monounsaturated Fatty Acids

Steak provides other beneficial fats, including stearic acid and monounsaturated fatty acid. 

Stearic acid is one of the most prevalent saturated fats in steak. Studies have associated stearic acid with improved mitochondrial function and weight loss.

Another fatty acid that makes up nearly half the fat in a ribeye steak is called monounsaturated fatty acid. 

Monounsaturated fat has been shown to

  • Reduce inflammation
  • reduce bad cholesterol
  • increase good cholesterol
  • Potentially reduce the risk of heart disease

Micronutrients in Steak 

In addition to an abundance of beneficial fats, steak on keto provides numerous vital nutrients, some of which are only found in meat. 

  • Carnitine: Show to significantly improve male fertility. Protects against anemia.   Promotes mitochondrial function and increases insulin sensitivity for people with type 2 diabetes. Reduces risk of heart disease.
  • Carnosine:  Cardioprotective. Prevents cell and tissue damage caused by sugar intake.  Provides anti-aging antioxidant effects that neutralize free radicals and protect telomeres.
  • Creatine: Supports cognitive function. Enhances athletic performance. Low levels of creatine are associated with Alzheimer’s disease. Supports cardiovascular health and regulates blood sugar.
  • Taurine: A powerful antioxidant that reduces glycation, inflammation, and oxidative stress. Found to have anti-depressive effects in animal studies. 
  • Zinc: Supports immune function and heart health. A key factor in insulin formation. Increases glycemic control for people with diabetes. [19]. The zinc in steak is 400% more bioavailable than the zinc you get in breakfast cereals. [15] Acts as an anti-depressant. In men, low levels of zinc are associated with lower sperm count and erectile dysfunction.
  • Vitamin B12: Only found in animal products. Essential for maintaining a healthy nervous system, the synthesis of DNA, and the production of red blood cells. Deficiency in B12 is associated with dementia and Alzheimer’s disease. [21] A powerful natural antidepressant.
  • Heme Iron: Found only in meat. Critical to proper immune function, cognition, and energy metabolism.

Beef Organ Meats

grass-fed-beef-organ-meats-organic-offal-meat-beef

Though you can thrive on a carnivore diet without organ meats, forgoing these natural multivitamins would be selling your nutrition short. 

Studies on traditional hunter-gather cultures reveal that they prized organ meats for their robust health benefits. 

The revival of nose-to-tail eating has thrust these overlooked morsels into the limelight. Now, it’s fairly easy to find high-quality beef liver loaded with vital nutrients, including vitamin A (retinol), E, K2, vitamin D, and even vitamin C. 

Beef liver is so remarkably high in vitamin A that you can only enjoy it a few times a week or you’ll risk vitamin A toxicity. 

Other nutritionally potent and surprisingly delicious beef organ meats to incorporate into your carnivore diet include

If sourcing and cooking organ meats is too intimidating, beef organ meat supplements may be a good option. 

Here’s a peek under the hood of beef liver to see what makes it so nutritionally powerful. 

Beef Liver
Based on 100 grams
Calories135
Fat3.6g
Protein20.4g
Net Carbs3.9g
Vitamins%Daily Value
Vitamin A   

Vitamin B6  

Vitamin B12  

Thiamine

Riboflavin

Niacin 

Folate 

Choline

Vitamin C  

Vitamin D   

Vitamin K  

4968μg

1mg

59.3μg

0.2mg

2.8mg

13.2mg

290μg

333.3mg

1.3mg

1.2μg

3.1μg

552%

84%

2471%

13%

163%

66%

73%

61%

3%

8%

3%

MINERALS
Iron Magnesium

Phosphorus 

Zinc  

Copper

Manganese

Selenium

4.9mg18mg

387mg

4mg

9.8mg

0.3mg

39.7μg

62%6%

39%

27%

488%

16%

57%

Carnivore Diet Bone Broth

Bone Broth Bouillon in Metal Pan. Organic Food.

Though not exactly steak, beef bone broth is a staple of many carnivore diets. 

It can be especially helpful for boosting electrolytes and staying hydrated when transitioning from a high-carb standard diet. =

Bone broth is also high in a particularly beneficial amino acid called glycine. Glycine helps your body produce the bile it needs to break down the increased fat load that is part of the carnivore lifestyle. This can help alleviate constipation and diarrhea. 

Beef Tallow

Beef dripping or Tallow a rendered form of beef or mutton fat used in cooking or as a traditional shortening

Beef tallow is fat rendered from beef. It’s high in saturated fatty acids, making it resistant to oxidation and great for high-heat cooking. 

When Dr. Kiltz enjoys a treat day, he makes homemade tallow-fried french fries. 

Tallow is also a good way to increase the fat ratio when eating leaner cuts of steak. 

Grass-Fed Steak on Carnivore

Agro, agriculture and man on farm with cattle or livestock on field for diary, milk or beef meat. Sustainability, farming and male farmer with cows checking grass health on countryside land outdoors

Though conventional steak is certainly a healthy whole food that will provide your nutrient needs on carnivore, grass-fed steak is even more nutritious. 

Grass-fed steak provides higher concentrations of 

  • thiamine (B1)
  • riboflavin (B2)
  • fat-soluble vitamins A, D, E, and K
  • Zinc
  • Calcium
  • Magnesium
  • Potassium
  • Phosphorus
  • heme iron 
  • Up to 500% more omega-3 fatty acids.
  • 200% more CLA than grain-fed beef.
  • Much higher in vitamin E, which offers antioxidant protection of cell membranes.
  • Higher levels of various other antioxidants.

Best Steak for the Carnivore Diet: The Takeaway

All cuts of steak are excellent nutritionally abundant cornerstones of a carnivore diet. However, ribeye steak provides the greatest abundance of nutrients in near-perfect ratios for our physiological needs. In fact, ribeye is among the healthiest foods to eat in the world. 

Ribeye and other cuts of fatty steak provide essential fats and protein and an array of essential micronutrients in formats that are easy for your body to absorb and use. 

If you’re in a pinch, a rule of thumb is to choose the fattiest cut of steak available. 

meat versus veggies. hands holding fresh vegetables and beef steak vegetarian concept vector illustration
Liam McAuliffe

Animal Protein vs. Plant Protein: Science, Not Dogma

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In recent years, the popularity of plant-based diets has surged, with many people adopting them for their supposed but unsupported health benefits. One of the many areas where the nutritional scales tip in favor of animal products is the question of animal protein vs. plant protein. 

When looking at the nutrients that these two food groups seemingly have in common, the animal-based versions are routinely more complete and come in formats that your body can use far more efficiently. 

In fact, substituting whole animal products with plant foods can result in various nutrient deficiencies. Looking beyond the dogma, the science is clear: animal-based foods are significantly more nutrient-dense than plant-based alternatives. 

While it’s commendable that people are trying to make conscious dietary choices, it is unfortunate and even dangerous that plant-based marketing schemes are obscuring the science-backed reality that animal foods are a superior source of nutrients, including vital proteins. 

In this article, we will explore the evidence revealing that when it comes to animal vs. plant proteins, animal proteins continue to be the go-to choice for muscle building, weight loss, and overall health.

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Why You Need Protein from Food

Proteins are one of three macronutrients that your body uses for energy: Fat, protein, and carbohydrates. Of these three potential energy sources, only fat and protein are essential.

“Essential” in nutritional science terms means that we need to get them from our food in order to survive. 

Protein is a key factor in nearly every physiological process in our bodies. They catalyze and regulate the expression of genes, make up the majority of the structures in our cells, regulate our immune system, influence our neurotransmitters, and form our muscles and much of our body tissues.

Proteins are chains of smaller molecules called amino acids. Your body arranges amino acids into various protein compounds that catalyze and participate in the functions listed above. 

Of the hundreds of amino acids that exist in nature, your body requires only 20 of them in order to synthesize the different protein compounds that your body needs. 

When we compare animal protein vs plant protein, we’re really looking at the 20 amino acids that each food group provides, with a special focus on 9 “essential” amino acids that we need to get from the food we eat. 

Animal Protein vs. Plant Protein: Head-to-Head Comparison

As we explore animal protein vs. plant protein, let’s look at five key areas where they stack up. 

1. Complete Protein and Essential Amino Acids

Animal products like red ruminant meats, pork, poultry, dairy, and seafood provide all 20 amino acids, including the 9 essential amino acids that your body requires you to get from food in order to fulfill its physiological needs.

Plant-based proteins, on the other hand, lack one or more essential amino acids.

2. Bioavailability and Protein Digestion

Bioavailability refers to your body’s ability to absorb and utilize the protein in your food. 

Animal protein sources have the highest bioavailability ratings. 

Quality rankings of animal protein sources vs. plant protein sources

Protein TypeProtein Efficiency RatioBiological ValueNet Protein UtilizationProtein Digestibility Corrected Amino Acid Score
Beef2.980730.92
Eggs3.9100941.00
Milk2.591821.00
Casein2.577761.00
Whey protein3.2104921.00
Soy protein2.274611.00
Peanuts1.80.52
Black beans000.75
Wheat gluten0.864670.25
Rice2.064740.50
Pea1.458n/a0.59

Source: Nature’s Source and Journal of Sports Science and Medicine.

  • Protein Efficiency Ratio: measures how much a protein from a specific source contributes to growth.
  • Biological Value: Measures how efficiently your body uses the protein you eat by the proportion retained by the body. 
  • Net Protein Utilization: Measures the ratio of amino acid mass converted to proteins that are used by your body. 
  • Digestability Score: Measures protein quality based on the specific essential amino acid requirements of humans and our ability to digest them from each source. 

Studies reveal that the incompleteness of plant protein sources has an impact on your health. 

A 2021 study in the Journal of Nutrition found that ounce-for-ounce animal proteins produce a significantly higher “net protein” balance in your body versus plant proteins. 

The study looked at 56 healthy people over a 3-day period. The participants were split into two groups, with one consuming animal protein sources, including pork, eggs, and beef. 

The plant-protein group consumed kidney beans, peanut butter, and mixed nuts. 

The subjects underwent tests before and after the study, which found that the animal protein group had much higher protein levels above baseline. Researchers attributed animal protein dominance to better overall protein synthesis–meaning that the human body more easily utilizes and incorporates animal proteins than plant proteins.

Antinutrients in Plant-Based Proteins

Unfortunately, mainstream nutritional guidelines count protein intake from plants vs. animals as the same on an ounce-per-ounce basis. These guidelines are not accounting for antinutritional factors that occur naturally in plants, including 

These plant compounds interfere with the absorption and hydrolysis of amino acids.

3. Plant vs. Animal Protein for Muscle Building

Animal protein is abundant in leucine, an amino acid that is essential to muscle building.

Numerous studies have found that higher leucine levels result in increased muscle protein synthesis and subsequently enhance muscle growth and recovery.

A 2021 “gold-standard” review analysis of 18 randomized control trials concluded that “Collectively, animal protein tends to be more beneficial for lean mass than plant protein, especially in younger adults.”

Though plant-based proteins may contain leucine, they generally have far lower levels vs. animal-based protein sources. 

4. Satiety and Weight Loss

Protein plays an important role in weight loss, in large part due to its satiating effects.

Diets high in animal proteins have been found to increase your feeling of fullness, leading to a lower overall calorie intake. 

Animal proteins are more satisfying and keep you feeling fuller for longer than plant-based proteins. 

To get the same amount of protein from plant foods as your would from animal products, you need to eat more plant foods. And all plants contain carbs and are often high in carbs. In contrast, most animal products have few, if any, carbs. More carbs mean more calories. 

5. Micronutrient Density

Animal foods that are high in protein are nearly always high in essential micronutrients like B12, zinc, choline, iron, copper, and selenium. 

While fatty animal products are loaded with vital fat-soluble vitamins, including vitamins A, D, E, and K2. 

ribeye steak surrounded by nutrient percentages

It’s no coincidence that meats contain near-perfect ratios of essential nutrients in the most bioavailable formats. Evidence shows that humans evolved alongside, and preyed upon large fatty animals that are now extinct.

For nearly two million years, our dietary habits can be categorized as “hyper-carnivorous,” meaning our hunter-gatherer ancestors got nearly all of their calories from meat.

The legacy of this evolutionary eating pattern is in our DNA–our bodies are designed to thrive on the proteins, fats, and micronutrients in animal products.

Though plant foods contain proteins and various other nutrients, they are ultimately incomplete and less bioavailable when compared to their counterparts in animal products.

The fact of the matter is that animal foods are the most nutrient-dense foods on earth. 

Nutrient Dense Foods list

Plant vs. Animal Proteins: The Bottom Line

Though “plant-based” diets are touted as a healthy alternative to meat and animal products, nutritional science doesn’t back this up. When comparing nearly every important nutrient, animal foods provide more nutrients per gram and in more bioavailable formats. 

This holds true for animal protein vs plant protein. Only animal products provide all 20 amino acids and nine essential amino acids that your body needs to thrive. 

Though eating a variety of plant foods can provide all essential amino acids, plants also come with naturally occurring antinutrients that inhibit protein absorption, excess carbohydrates, and other plant toxins that can damage bodily tissue. 

Ultimately, if you’re serious about fueling your body with the highest quality protein and other essential macro and micronutrients, consuming high-quality, fresh meats, eggs, fish, and dairy is objectively a healthier option than relying on plant foods.

Grilled beef liver on skewers, with teriyaki or soy sauce, yakitori, dark rusty table copy space top view
Liam McAuliffe

Is Beef Liver Good for Weight Loss: Top 5 Benefits

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The weight loss journey is full of myths, fads, and conflicting advice. Amidst all the bogus info, there’s a nutritional powerhouse that’s been overlooked for too long.

Beef liver is gaining attention as a foundational food for overall health, of which losing excess weight plays a part for many people. Packed with essential nutrients and offering a range of benefits, beef liver might be the missing piece in your journey to weight loss and well-being. 

In this article, we’ll explore the science-backed ways that beef liver is good for weight loss.  From its unsurpassed nutrient profile to its influence on metabolism, we will uncover the ways in which beef liver can support your weight loss goals.

[TOC]

1. Nutrient-Packed Superfood

There’s a lot of “superfood” tagging going around, and most foods, especially in the plant kingdom, do not live up to the billing. Blueberries? You have to be kidding. 

But beef liver stands head and shoulders above essentially every other food when considering the density, variety, and importance of the nutrients it provides. 

Rich in vitamin A retinol, a complex of B vitamins (especially B12), iron, zinc, and selenium, beef liver is a naturally potent dose of nutrients that support key metabolic rates, lipid peroxidation (fat-burning), and various other bodily functions that are important for body composition and weight management. 

APPLE (100 g)CARROTS (100 g)RED MEAT (100 g)BEEF LIVER (100 g)
Calcium3.0 mg3.3 mg11.0 mg11.0 mg
Phosphorus6.0 mg31.0 mg140.0 mg476.0 mg
Magnesium4.8 mg6.2 mg15.0 mg18.0 mg
Potassium139.0 mg222.0 mg370.0 mg380.0 mg
Iron.1 mg.6 mg3.3 mg8.8 mg
Zinc.05 mg.3 mg4.4 mg4.0 mg
Copper.04 mg.08 mg.18 mg12.0 mg
Vitamin ANoneNone40 IU53,400 IU
Vitamin DNoneNoneTrace19 IU
Vitamin E.37 mg.11 mg1.7 mg.63 mg
Vitamin C7.0 mg6.0 mgNone27.0 mg
Thiamin.03 mg.05 mg.05 mg.26 mg
Riboflavin.02 mg.05 mg.20 mg4.19 mg
Niacin.10 mg.60 mg4.0 mg16.5 mg
Pantothenic Acid.11 mg.19 mg.42 mg8.8 mg
Vitamin B6.03 mg.10 mg.07 mg.73 mg
Folate8.0 mcg24.0 mcg4.0 mcg145.0 mcg
BiotinNone.42 mcg2.08 mcg96.0 mcg
Vitamin B12NoneNone1.84 mcg111.3 mcg

Let’s explore some of these mechanisms in more detail. 

2. Increased Energy and Stamina

person's body composed of constellations, highlighting the notion that we are made of stars and connected to the celestial fabric of the universe. Generative AI technology.

More energy and stamina means more movement. More movement means you’re burning more calories. If you burn more calories than you take in, you will lose weight, period. 

And we’re not talking about intensive CrossFit-type workouts. Simple daily activities like walking around the house or office, gardening, and doing chores are called nonexercise activity thermogenesis (NEAT) and can burn around 800 daily calories.

Moving more also contributes to lean muscle mass. The greater your muscle mass, the higher your metabolic rate–which is the speed at which your body converts nutrients into energy to keep your body running.

If you’re feeling sluggish, it’s likely a combination of consuming the wrong nutrients and lacking the right nutrients for boosting and sustaining energy. 

Foods high in sugars, grains, and seed “vegetable” oils are considered “empty” foods because they provide low-quality calories with few essential micronutrients. Not to mention, they’re highly inflammatory. 

Chronic consumption of these foods can lead to a hormonal condition called leptin resistance that causes your body to store calories as fat and reduces motivation for physical activity.

The good news is that beef liver is one of the most energizing foods on earth. And scientists are still trying to figure out why. 

Of course, beef liver is loaded with numerous nutrients that all support energy and stamina, including:

But these nutrients in isolation and together do not account for the anti-fatigue  “X-factor” that has been known to science since at least 1951

In a 1951 article published in the Proceedings for the Society for Experimental Biology and Medicine, Benjamin K. Ershoff, PhD, detailed an experiment in which rats were divided into three groups. 

Group 1 wasn’t fed anything. Group 2 was fed B vitamins. Group 3 was fed powdered liver. 

The rats were then placed in a barrel of water and left to sink or swim. 

Rats in group 1 (no food)  swam for an average of 13.3 minutes. 

Rats in group 2 (fed B vitamins) swam for an average of 13.4 minutes. 

The twelve rats in group 3 ( ed liver) did a whole lot better. The weakling swam for 63 minutes. Two others swam for 83 minutes and 87 minutes. The remaining 9 rats were still swimming when the test ended after 2 hours (120 minutes).

3. Boosts Metabolism

The measuring device icon. Sign tachometer, speedometer, indicators. Infographic gauge element. 3D rendering

The health of your metabolism is a factor in how efficiently you burn calories. Studies show that B vitamins play a critical role in energy metabolism, or converting food into energy. 

A single 100-gram (3.5 oz) serving of Beef liver provides 2471% of your daily B12, revving up your metabolism by helping to break down fats, carbohydrates, and proteins.

A 2019 study found an inverse relationship between the levels of vitamin B12 in people’s blood and the likelihood of obesity. In other words, obese people generally have lower B12, while more fit people have higher levels.

4. Increases Satiety and Appetite Regulation

As we touched on above, obesity and excess weight gain are associated with resistance to leptin and insulin. These hunger hormone imbalances lead to endless hunger cravings.

Protein is well known for its satiating effects, helping people feel fuller for longer.

A 2019 study out of the University of Sydney revealed that all organisms–including us humans– have specific protein needs and will continue to eat until these protein needs are satisfied.

Beef liver is an extremely high-protein food, offering 20.4 grams of complete proteins per 100-gram serving. 

Additionally, beef liver is loaded with micronutrients that have been shown to reduce hunger. The chart below by Optimising Nutrition ranks the most satiating vitamins per calorie of food consumed.

For example, on average, people who consume more folate per calorie consume 27% fewer calories. 

Vitamin  Satiety ResponseRDV per 100-gram serving of beef liver
Folate (B9)-27%73%
Niacin (B3)-25%66%
Vitamin (B5)-25%144%
Riboflavin (B2)-21%215%
Vitamin A-20%870%
Vitamin E-20%16%
Vitamin D-20%19 iu
Thiamin (B1)-15%13%
Pyridoxine (B6)-13%84%
Vitamin C-11%22%
Cobalamin (B12)-9%2471

5. Nutrient Synergy

The nutrients listed above work synergistically to promote energy and overall physiological health. For example, the combination of iron and vitamin B12 promotes the production of red blood cells. These cells transport oxygen into millions of other cells, supporting energy levels and athletic performance.

6. Thyroid Health

Proper thyroid function is essential to maintaining healthy body composition. 

Your body requires iodine and selenium for thyroid hormone synthesis and function.

With 57% of your RDV in selenium, beef liver supports thyroid function and helps regulate metabolism.

Beef Liver Nutrition

Beef liver is a nutrient-dense, high-protein, and low-carb superfood. In fact, it is so loaded it’s often referred to as nature’s multivitamin.  Looking at the nutritional profile, you can see why: 

Beef Liver: Raw
Based on 100 grams
Calories135
Fat3.6g
Protein20.4g
Net Carbs3.9g
VITAMINS%Daily Value
Vitamin A   Folate 

Niacin 

Riboflavin

Thiamine 

Pantothenic Acid

Vitamin B6  

Vitamin B12  

Vitamin C  

Vitamin D    

Vitamin E  

Vitamin K2 

16898IU290μg

13.2mg

2.8mg

0.2mg

7.2 mg

1mg

59.3μg

27 mg

1.2μg

.63 mg

11 mcg

870%

66%

215%

13%

144%

84%

2471%

33%

8%

2%

11%

MINERALS
Calcium 

Iron 

Magnesium 

Phosphorus 

Zinc  

Copper 

Manganese 

Selenium 

Choline   

5mg

4.9mg

18mg

387mg

4mg

9.8mg

0.3mg

39.7μg

333.3mg

1%

62%

6%

39%

27%

488%

16%

57%

61%

Check out the nutritional comparison between beef liver and other so-called superfoods: 

Daily Recommended IntakeBeef Liver (100g)Kale (100g)Spinach (100g)Blueberries (100g)
Vitamin AMen: 3,000 IU

Women: 2,300 IU

Pregnant Women: 2,566 IU

16,899 IU15,376 IU9,376 IU54.0 IU
Riboflavin (Vitamin B2)Men: 1.3 mg

Women: 1.1 mg

2.8 mg0.1 mg0.2 mg0.0 mg
Niacin (Vitamin B3)Men: 16 mg

Women: 14 mg

13.2 mg1 mg0.7 mg0.4 mg
Pantothenic Acid (Vitamin B5)Adults: 5 mg7.2 mg0.1 mg0.1 mg0.1 mg
Vitamin B6Adults: 1.3 mg1.1 mg0.3 mg0.2 mg0.1 mg
Folate (Vitamin B9)Adults: 400 mcg

Pregnant Women: 600 mcg

290 mcg29 mcg194 mcg6 mcg
Vitamin B12Adults: 2.4 mcg

Pregnant women: 2.6 mcg

59.3 mcg0.0 mcg0.0 mcg0.0 mcg
CalciumAdults: 1,000 mg5 mg135 mg99 mg6 mg
CopperAdults: 0.9 mg9.8 mg0.3 mg0.1 mg0.1 mg
Vitamin CMen: 90 mg

Women: 75 mg

1.3 mg120 mg0.0 mg9.7 mg
Vitamin DAdults: 600 IU16 IU———
Vitamin EAdults: 15 mg2.5 mg—2 mg0.6 g
IronMen: 8 mg

Women: 18 mg

Pregnant women: 27 mg

4.9 mg1.7 mg2.7 mg0.3 mg
MagnesiumMen: 400 mg

Women: 310 mg

18 mg34 mg174 mg6 mg
PhosphorousAdults: 700 mg387 mg56 mg49 mg12 mg
PotassiumMen: 3,400 mg

Women: 2,600 mg

313 mg447 mg558 mg77 mg
SeleniumAdults: 55 mcg39.7 mcg0.9 mcg1 mcg0.1 mcg
ZincMen: 11 mg

Women: 8 mg

Pregnant women: 11 mg

4 mg0.4 mg2.8 mg0.2 mg

Is Beef Liver Good for Weight Loss? The Bottom Line

After reading this article, if anyone asks, “Is beef liver good for weight loss?” You can justifiably respond, “Is the sky blue?”

Beef liver is likely one of the most effective foods that can support your weight loss goals. 

Beef liver is the most nutrient-dense food on earth. Its abundance of nutrients is remarkably satiating, meaning that when you eat beef liver, you’ll likely want to eat less food, and you’ll stay full faster. 

At the same time, the specific nutrients in beef liver contribute directly to metabolic and thyroid function, both of which are essential mechanisms of weight control. 

Perhaps most importantly, beef liver is remarkably energizing and provides a powerful anti-fatigue factor. The aspects of beef liver support more physical activity. And the more you move, the more calories you burn. 

Empty plate with alarm clock on a pink, intermittent fasting concept, created with Generative AI technology.
Liam McAuliffe

The Fasting Mimicking Diet: What it is, Benefits, and Drawbacks

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Fasting is an ancient dietary practice that is being revived as part of a healthy lifestyle. And the ProLon “Fasting Mimicking Diet” is a distinctly modern approach that is gaining popularity.

Fasting has been found to promote wide-ranging health benefits, including cellular renewal, reduced inflammation, improved cognition, insulin regulation, weight loss, heart health, and longevity. 

In this article, we’ll review the ProLon fasting mimicking diet, tell you what it entails, and explore its possible benefits and drawbacks. 

[TOC]

What is the ProLon Fasting Mimicking Diet? 

The ProLon Fasting Mimicking Diet is intended to promote the effects of fasting while still allowing you to consume calories. 

The idea behind this approach is that specific calorie and nutrient ratios will compel your body to enter beneficial physiological processes that are generally only accessed through total caloric restriction, including autophagy and ketosis. 

According to ProLon, this process protects against triggering cellular food sensors known as nutrient-sensing pathways. But it’s unclear why this not triggering nutrient sensing pathways is a good thing. 

Standard intermittent fasting protocols trigger three interconnected nutrient-sensing systems, AMPK, SIRT1, and FOXOs, that drive oxidative catabolism (fat-burning), improve metabolic efficiency, and counteract the mTOR pathway. This process is considered a key mechanism driving the benefits of fasting.

In essence, an FMD is not a fast, but a vegan, calorie-restricting, low-protein, low-sugar, moderate-carb, and moderate-fat eating plan. 

What is ProLon? 

The ProLon brand is the brainchild of Dr. Valter Longo, Director of the Longevity Institute at the University of Southern California. Longo developed FMD and branded his packaged approach as ProLon. 

Though it’s easy to formulate your own Fasting Mimicking Diet eating plan, the Prolon approach is the most popular way people get into it. 

ProLon includes 5 days’ worth of meals. Each day has its own small box of plant-based energy bars, soups, snacks, drinks, and supplements. 

The ProLon kit provides:

  • Nut bars made with macadamia, coconut, and honey
  • Fruit-flavored drink
  • Caffeine-free herbal teas (spearmint hibiscus, or ginger)
  • Dried soups including minestrone, minestrone quinoa, mushroom, and tomato 
  • Snacks including olives and kale crackers
  • Dietary supplements, including vitamins, minerals, and omega-3 fatty acids

prolon fasting mimicking diet foods

Cost of ProLon FMD Diet

The ProLon meal kit currently sells for $190 per box when purchasing a single kit, and $170 if you subscribe to monthly deliveries. 

Is the Fasting Mimicking Diet Keto/Carnivore Friendly? 

The ProLon version of the Fasting Mimicking Diet is certainly not carnivore or keto friendly. It relies entirely on processed plant foods and industrial supplements, and it’s not low-carb. 

However, you could certainly modify your own FMD meal plan by reducing carbs and consuming fresh, whole animal products with higher fat content. 

Doing so would dramatically boost your overall micronutrient intake, and likely increase ketosis and autophagy. 

Modifying FMD to meet carnivore/keto criteria would also eliminate the drawbacks of processed plant-based foods, including

Granted the ProLon diet is at least gluten-free. 

Considering the potential benefits of practicing fasting mimicking with animal-based foods compared to the drawbacks of doing it with processed plant-based foods it raises the question of whether a plant-based angle is simply a marketing scheme capitalizing on plant-based dietary trends and allowing the company to offer a product that is far cheaper to produce with a longer shelf-life and greater ease of shipping. 

In other words, ProLon seems like more of a marketing angle than a true health hack. 

How Does ProLon Fasting Mimicking Work? 

If you’re doing ProLon you only consume the food in your daily meal kit over a five-day period.  

This comes out to around 1,090 calories for day 1. These calories can be broken down to 

  • 10% protein
  • 56% fat
  • 34% carbs

Days 2-5 reduce caloric intake to 725 calories per day, broken down to 

  • 9% protein
  • 44% fat
  • 47% carbs

This approach amounts to around 35-54% of most people’s standard caloric intake.

These ratios have been calibrated to compel the body to deplete carbohydrates stored in muscles as glycogen and to generate energy primarily from the metabolism of body fat. 

To achieve the advertised benefits, you must do the Prolon diet once a month for at least three months. 

Potential Health Benefits of the Fasting Mimicking Diet

The purported benefits of the ProLon Fasting Mimicking Diet are based mainly on one randomized trial that included 100 generally healthy participants.

The study lasted for three months, during which one group was allowed to continue an unrestricted diet of their choice, and a second group consumed FMD for five consecutive days per month (3 cycles). 

The FMD group showed moderate improvements, including

  • 5.7 lbs lower weight on average
  • Reduced blood pressure (118 to 113.5 mm Hg)
  • 13% decrease in insulin-like growth factor (a marker associated with aging and increased risk of cancer)

In another FMD study on mice that followed the diet for four days every week for 60 days (much more often than humans) showed regeneration of pancreatic cells, reduced insulin resistance, and better blood sugar regulation in diabetic mice.

However, it’s worth noting that fasting studies on rodents generally show much more significant effects than those on humans. 

Another study showed that the FMD diet has effects equivalent to general calorie reduction on tumor suppression.

Does Fasting Mimicking Diet Promote Autophagy (Cellular Renewal)?

Autophagy is viewed as one of the key mechanisms underlying many of the potential health benefits of fasting. 

The word autophagy means self-eating and refers to a process whereby cells clean out an recycle intracellular debris and old cell parts called organelles into new cell parts. 

This process of cellular renewal has been shown to protect the body from various diseases, viruses, and bacterial infections.

According to the ProLon website, autophagy may occur on the third day. But we have not found evidence to prove this is the case. 

What we do know from studies on intermittent fasting is that you can reliably activate autophagy during a single 16-24 hour fast granted that you ensure that your eating window takes place during daylight hours. Autophagy is regulated by your body’s internal biological clock and is influenced by natural light and dark cycles.

So if autophagy is your goal, it’s likely that you’re better off practicing a normal 16-24 hour intermittent fasting protocol. Doing so would certainly be cheaper than the $200 that ProLon charges for the chance of activating autophagy after 3 days of eating processed and packaged plant foods. 

Will ProLon FMD Improve Mood and Mental Clarity? 

Intermittent fasting that promotes autophagy has been shown to provide anti-depressive effects.

While numerous other studies on the cognitive effects of standard intermittent fasting methods have been found to improve mental clarity, focus, and attention and protect against age-related neurodegeneration. 

The only study looking specifically at the cognitive effects of FMD was on mice, and found that it promoted hippocampal neurogenesis–which is the formation of new neural pathways associated with learning, and improved cognitive performance.

If your aim is to improve cognitive performance through diet and lifestyle, ProLon may have mild benefits. 

If you want to significantly improve your cognitive performance and mental health you are better off combining a standard IF approach with a food plan centered on fresh, whole-animal foods that are loaded with proven mood-boosting nutrients, including:

Will ProLon FMD Reduce Risks of Water-Only Fasting? 

For most people, doing a standard intermittent or prolonged fast where you consume only water for 16-48 hours is considered safe.

However, when jumping from a high-carb standard American diet into fasting, there can be side effects like fatigue, nausea, headaches, and electrolyte dumping that can lead to dehydration. 

The ProLon diet can be like training wheels. You don’t need to plan your meals, and you don’t have to cease eating altogether–which can be more emotionally shocking than physically affecting for many people. 

With ProLon, you’re paying for convenience and ease. But it doesn’t take much planning to develop your own far more nutritious intermittent fasting meal plan.

If you’re interested in embarking on your own fasting journey, here’s a helpful guide. 

Does a Fasting Mimicking Diet Induce Ketosis?

Yes, Fasting Mimicking can induce ketosis. 

A study looking specifically at the ProLonn (L-Nutra) FMD bar found that consuming the bar does not interfere with ketosis associated with overnight fasting. And that it may be used to support the ketogenic benefits of FMD.

That said, regular short-term fasts promote ketosis. And ketosis is deepened on normal fasts when combined with low-carb meals. 

If you are taking medications for lowering blood sugar and blood pressure, speak with your doctor before you do a fasting mimicking diet.

Who is the Fasting Mimicking Diet for?

The FMD diet is best for plant-based enthusiasts who would rather not attempt to abstain from calories for extended periods of time.

It’s also an option for people who want an all-inclusive approach to gaining some of the benefits of intermittent fasting without having to plan meals or watch the clock. 

Review of The ProLon Fasting Mimicking Diet: The Bottom Line

The fasting mimicking diet is marketed as a convenient way to experience mild benefits of fasting without having to abstain from eating. It is most accurately defined as a calorie-restricted plant-based diet. 

The recommended approach of doing one 5-day cycle every month for at least three months leaves most days open to poor eating habits that can erode FMD gains. 

Meanwhile, the plant-based approach exposes the body to potentially harmful plant toxins and antinutrients, excess fiber, and inflammatory PUFAs. 

Though one randomized study has found that FMD over three months can result in improved health markers, including weight loss, reduced insulin growth factor, and improved blood pressure, other types of true fasts and more consistent low-carb eating plans will likely yield more significant and lasting health benefits.

beef liver pate ingredients
Liam McAuliffe

Top 10 Easy Beef Liver Recipes

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Beef liver is one of the most nutrient-dense, low-carb superfoods out there. Often overlooked, this vital organ meat is packed with essential vitamins and minerals like vitamin A, B12, iron, and zinc.

These powerful nutrients work synergistically to support the body’s energy levels and metabolism, boost the immune system, and promote overall health and well-being.

Whether you’re strictly carnivore, explore nose-to-tail eating, or just looking for some nutrient-dense, low-carb, high-protein dinner ideas, we’ll explore the top 10 beef liver recipes to serve up any night of the week. 

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1. Keto Hidden Liver Burgers

hidden beef liver burger in lettuce wrap

The perfect, juicy anytime burger that will give you a serious energy-pick-me-up. This recipe is a great way to begin incorporating beef liver into your meal planning. Simply mix the ingredients, form the patties, grill, and enjoy! 

Ingredients:

  • 1 ¼ lb ground beef
  • ¼ lb beef liver, ground
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 1 ½ tsp coriander powder (optional)
  • 1 tsp poultry seasoning (optional)
  • ½ medium red onion (optional) 
  • Lettuce wraps (optional) 

For assembly and cooking instructions, check out A Girl Worth Saving. We’ve modified the recipe to swap out chicken liver for beef liver which will only add to the flavor and give you that serious energy boost. 

2. Low-Carb Beef Liver and Onions

close up of liver and onions in skillet

This flavorful take on traditional liver and onions will satisfy all you spice lovers out there. Smokey, aromatic, and with a touch of sweetness from the onions, not only is this a nutrient-packed meal, but a serious win in the taste department. 

Ingredients:

  • 1 lb calf liver
  • 1 onion
  • 4 tbsp olive oil or ghee
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 1 tsp black pepper
  • 1 tsp salt

Instructions:

  • If using beef liver, soak in full-fat milk for an hour, then discard the milk when finished. This helps to remove the bitterness of the meat and improves taste. 
  • Slice the liver into one inch thick pieces.
  • Wash and pat the liver dry.
  • Mix spices together, liberally rub liver with spices.
  • Chop onions into rings shapes by slicing lengthwise.
  • Add 2 tbsp olive oil or ghee to the cast iron pan.
  • When heated, add onions and sprinkle a pinch of the mixed spices. Saute for a few minutes until caramelized.
  • Remove onions from the pan. Add 2 more tbsp of olive oil or ghee.
  • Add liver pieces and cook liver for 3-5 minutes on medium-high heat. 
  • Top with onions and serve. 

For more details on this recipe, check out Low Carb Africa and enjoy! 

3. Savory Beef Liver, Bacon and Mushroom Saute 

beef liver saute with bacon and mushrooms

This easy, tasty, and nutrient-rich dish may very well become a regular in your weekly dinner rotation. Get creative and try out an array of mushrooms (Lion’s maine or shitake are winners) to find your favorite flavor. 

Ingredients:

  • 1 lb grass-fed beef liver
  • 4 strips bacon
  • 3 tbsp ghee
  • ½ large onion
  • 4 large garlic cloves
  • 10 oz sliced mushrooms of choice

Check out the full recipe and instructions here. 

4. Keto BBQ Liver Meatballs

close up of keto bbq beef liver meatballs in skillet

If you’re a bit reluctant to try beef liver, this is a great “hidden-liver” recipe that is loaded with sweet, tangy BBQ flavor and still serves up uber nutrition.

Ingredients:

  • 1 lb ground beef
  • 4 oz beef liver 
  • ½ small yellow onion, minced
  • 2 garlic cloves, minced
  • 1 tbsp paprika
  • ½ tsp cracked black pepper
  • ½ tsp sea salt
  • 1 tsp ghee
  • 1 cup sugar-free or Keto BBQ sauce 

Follow along with the full recipe at Keto Diet App. 

5. Low-Carb Grilled Beef Liver Kebab

close up of grilled beef liver kebab

This is for the chili pepper lovers. A flavorful, nourishing, and low-carb meal that takes beef liver to the next level. This Peruvian-inspired marinade is spicy yet a little tangy and so versatile that it can be made with chicken or beef liver. 

Ingredients:

  • 1 lb calf liver or beef liver
  • 2 fresh bird’s eye chilis (or equivalent amount of red or green hot chili of your choice)
  • 5 garlic cloves, minced
  • 1 tbsp paprika
  • 2 tsp ground cumin
  • 2 tbsp avocado oil
  • 1 tsp sea salt
  • ½ tsp ground black pepper
  • 3 tbsp red wine vinegar
  • 2 sprigs fresh parsley

This recipe is not to miss. Check out the full prep and cooking instructions at Yang Nourishing Kitchen. 

6. Keto Beef Liver Pate

chilled beef liver pate

Keeping it classy with this smooth and rich beef liver pate. Requiring only a handful of ingredients, this delicious recipe is as simple as it gets. Make sure you account for chilling time before you dig in. 

beef liver pate ingredients

Ingredients:

  • ½ lb beef liver
  • 6 tbsp grass-fed butter
  • 1 garlic clove
  • 1 tsp dried thyme
  • ½ tsp salt
  • ½ tsp black pepper
  • 2 tbsp heavy whipping cream

Follow along with this creamy keto beef liver recipe at Cook Me. 

7. Hearty Low-Carb Chili with Beef Liver 

close up of keto beef liver chili in pot

The perfect recipe to break out on a chilly day. Packed with nutrients and big flavor, this hearty dish is a great way to introduce beef liver to the family.

Ingredients:

  • 1 lb beef liver
  • 1 lb ground beef
  • ½ lb bacon
  • ½ whole onion
  • 24 oz water
  • 1 ½ cup tomato sauce
  • 2 cloves garlic
  • 1 cup bone broth
  • 1 ½ tbsp chili powder
  • 1 tsp cumin
  • 1 tsp salt
  • ½ tsp paprika
  • 1 tsp garlic powder
  • 85 g spinach (optional)

For more on this keto chili recipe, check out the Low Carb Cupboard. 

8. Easy Air Fryer Beef Liver

close up of air fryer beef liver

If you have an air fryer at home, this simple and savory recipe is not to miss. A great weeknight option to load up on your vitamins and minerals for that extra boost in brain power and focus. 

Ingredients:

  • 1 lb beef liver
  • ½ onion sliced (optional)
  • Olive oil spray
  • 1 tsp salt
  • Freshly ground pepper
  • 1 tsp garlic powder

Follow along for these easy prep and cooking instructions at The Top Meal. 

9. Beef Liver with Figs

close up of beef liver with figs in skillet

Rich in B vitamins and iron, this beef liver dish not only strengthens immunity and wellbeing but also delivers delicate flavor and nuance to the table. 

Ingredients:

  • 1 lb beef liver, sliced or cubed
  • ¼ cup lemon juice or milk (for soaking)
  • 1 slice bacon, roughly chopped
  • 4 tbsp ghee
  • 1 large onion, chopped or finely sliced
  • 1-2 garlic cloves, minced
  • 2 tbsp tomato paste
  • 1 large red bell pepper, seeded and sliced
  • 10-15 dried figs, seeded and sliced, or roughly chopped
  • ½ juicy orang
  • ½ tsp sea salt (to taste)
  • Fresh ground black pepper
  • Dash of balsamic vinegar

Find out more about this great seasonally-inspired recipe here. 

10. Low-Carb Beef Liver Pancakes

close up of beef liver pancake stack

This recipe is for the spirited chef, serving up a surprising ingredient in a traditional form. Packed with health benefits, these stackable beef liver pancakes also make a great conversation starter. 

Ingredients:

  • 3 oz raw beef liver
  • 3 eggs
  • 3 tbsp melted ghee
  • few dashes of salt

Follow along with the full recipe at Ash Eats. 

10 Low-Carb Beef Liver Recipes: The Bottom Line

Beef liver can be a versatile ingredient to explore at home while providing you and your family with a nutrition-dense meal with long-lasting health benefits. 

This organ meat superfood is one of the best sources of macro and micronutrients and can be served up in so many ways, from a spice-forward take on your traditional liver and onions to an easy weeknight kabob. 

These low-carb, high-protein beef liver recipes help boost cognition, improve metabolic function, and support reproduction from preconception to development. So level up your dietary health by exploring one of our top ten beef liver recipes today!

oyster shell with pearl representing vulva, femininity, on pink background, made with generative ai
Liam McAuliffe

Oysters as Aphrodisiac: The Science Behind the Lore

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Humans have been enjoying the powerhouse health benefits of oysters for millennia. In addition to their nutrient-rich composition, oysters are a famous aphrodisiac. 

Rumored to boost libido and improve performance, oysters are also a fertility superfood that supports reproductive health from passion and performance through development. Key to the libido and fertility boosting benefit of oysters are their abundance of trace minerals, which help regulate the endocrine system and production of hormones that drive passion.

In this article, we’ll dive into the critical nutrients behind these briny mollusks and the storied link between oysters and sex drive.

Oysters and Their Role in the Wild

Oysters are plump, briny bivalves that live in shallow coastal seabeds. They feed by filtering algae from the water. 

A single oyster can filter up to 50 gallons of water a day, making them an important biofilter by removing excess nitrogen and phosphorus from coastal habitats. 

Not only are oysters good for the environment, they are also rich in micronutrients and trace minerals that are essential for a healthy sex drive and overall well-being.

Oyster Lore

renaissance painting of Aphrodite

Archaeological research tells us that oysters have been consumed by humans as far back as 164,000 years ago. Another study suggests that indigenous oyster fisheries were around for at least 6,000 years before the colonization of the Americas.

These bivalves have been providing essential nutrients to our species for ages, though their association as an aphrodisiac is from Western antiquity. 

One of the earliest references to oysters was in Ancient Greek literature, such as the poet Matron, who wrote satirical poems about aristocrats and their opulent dining habits. 

He poked fun at their dinner parties, snarkily referencing their affinity for oysters and bone marrow. But from a nutritional standpoint, there’s really nothing to make fun of. 

The word aphrodisiac is derived from the Greek goddess of love, Aphrodite. In mythology, Aphrodite emerged from the sea on an oyster shell, thus linking this shellfish with aphrodisiacs ever since. 

Then there’s the infamous 18th-century playboy Giancarlo Casanova, who claimed to eat 50 oysters for breakfast every day, attributing his legendary libido to their aphrodisiac properties. 

drawing of Casanova eating oysters

But what’s the science behind this mythic connection? Let’s dig into the facts. 

Oyster Nutrient Composition

Oysters are a true superfood containing critical minerals and micronutrients that support optimal health, including:

  • Vitamin D – Essential for maintaining a healthy immune system and promoting growth in conjunction with vitamin K and calcium. 
  • Vitamin B12 – One of the most important B vitamins, vitamin B12 is essential for cellular energy production and is only found in animal products.
  • Selenium – A trace mineral that is stored in the thyroid gland and muscle tissue. Essential to the formation of DNA and contains strong antioxidant properties that protect cells against free radicals.
  • Iron – Essential mineral for carrying oxygen throughout the body, regulating immunity, and maintaining healthy metabolic function.
  • Zinc – An essential mineral that plays a critical role in physiology, from immunity to bone health.
  • Phosphorus – The most abundant nutrient in the body next to calcium, phosphorus is mostly present in the bones and teeth but in smaller amounts. It helps to filter out waste in the kidneys and is essential to energy storage in the body.

Oysters are also a low-calorie, high-protein shellfish that can be a game-changer for micronutrient deficiency, a massive global health issue affecting nearly 2 billion people.

While a 3.5-ounce serving contains only 68 calories, it provides over 75% of your RDV for vitamin D and selenium and well over 100% of your RDV for B12, zinc, and copper.

Now let’s take a closer look at how this shellfish can boost your sex drive and tonify your reproductive system. 

The Aphrodisiac Properties of Oysters

Oysters play a vital role when it comes to reproductive health. We’ll break down the most important links between this salty delicacy and our reproductive system. 

Zinc, Testosterone, and Sperm Quality

Oysters are one of the world’s most significant sources of zinc, which is shown to increase testosterone levels in the body. 

Zinc is also a powerful antioxidant that helps reduce both inflammation and oxidative stress in the body. These anti-inflammatory properties are crucial because inflammation has been shown to significantly reduce sex drive and cause sexual dysfunction in both men and women.

Furthermore, our sex drive is closely linked with the regulated production of our sex hormones, including estrogen or testosterone. Zinc is a proven hormone balancer and functions as an antibacterial agent in men’s urea system, supporting the healthy production and quality of sperm.

Furthermore, zinc deficiency has been linked to low testosterone. Maintaining a healthy amount of zinc in our diet not only supports the endocrine system but is promotes a healthy libido on a cellular level.

It’s also worth noting that men lose between 1 and 3 milligrams of zinc every time they, uh, crack an oyster. So not only do oysters boost sexual function, they also make up for the nutrients expended in passion. 

Anti-inflammatory Omega-3 Fatty Acids

Oysters are one of the richest sources of omega-3 fatty acids, which aid in heart health and reduce inflammation in the body, thus reducing the risk of chronic disease. 

Omega fatty acids are associated with an increased probability of natural conception in women and improve embryo quality and implantation for those undergoing IVF.

Fatty acids are also critical building blocks of fetal brain and neurodevelopment during pregnancy, lactation, and early childhood growth.

The Bottom Line

Oysters have been a prized part of the human diet for tens of thousands of years. But it wasn’t until their association with the Greek goddess Aphrodite that they were widely revered as an aphrodisiac. 

But the sex-drive-boosting reputation of oysters is backed up by modern nutritional science. 

Oysters as aphrodisiacs transcend the mythic when we examine the effects of their abundant zinc, B12, and omega-3 fatty acids.  

This tiny bivalve has the power to reduce inflammation, boost sperm count, and regulate the production of the hormones that fuel sex drive and performance.   

doctor Kiltz pointing at text that says "fasting is lasting"
Liam McAuliffe

What is the Best Way to Fast?

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Amidst a sea of fasting methods, you may wonder, “What is the best way to fast?”

Fasting is a historical practice making a modern resurgence, offering benefits as wide-ranging as weight loss, mental clarity, protection against cognitive decline, reduced inflammation, and enhanced immune function. 

But since the benefits of fasting change according to the duration of the fast, certain methods will yield greater benefits than others.

When determining the best way to fast there are a number of factors to consider, including your body type and metabolism, health goals, and activity levels. 

That said, for most people, One Meal a Day (OMAD) may be the most effective option. OMAD shines with its straightforward principle: fulfilling daily nutrition in a single meal and fasting the rest of the day. 

In this article, we will explore OMAD and other fasting methods, highlighting the science, benefits, and best considerations when finding the best way to fast for you. 

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Finding the Best Way to Fast

Though there are numerous factors to consider when determining the best way to fast, there is one variable that applies to everyone: Time!

The benefits of fasting change by the hour. And, generally speaking, the benefits increase with the duration of a fast. 

However, you can only undertake prolonged fasts of 24 hours to 5 days occasionally. This means that for most people, the most consistent benefits of fasting will come from sustainable daily fasts with the longest fasting duration. 

This brings us to OMAD, or One Meal a Day. With OMAD you consume all of your calories within a 1-2 hour time window. So, though it’s one meal, you don’t have to scarf it all down in a normal 20 minute eating window. 

We’ll dive deeper into OMAD later, but for now, let’s touch on a few other factors when determining the best way to fast.

Lifestyle

Most people do great eating one large meal a day. But some people are so busy that they simply need to split their caloric intake into two or even three meals. 

Hard training athletes often need to do a modified version of OMAD, where they consume one meal a day while also allowing themselves to replenish after hard workouts, but still within an intermittent fasting window. 

Trial and Adaptation

Coming from a standard American diet of three high-carb meals plus snacks in between may take some adaptation. 

Many people find a sustainable path into intermittent fasting by starting gradually with a 16/8 fasting schedule and working their way up to OMAD with the addition of prolonged 24-72 hour fasts once a month. 

Listen to Your Body

Pay attention to the signals your body is sending you. If you’re feeling excessively hungry, fatigued, or anxious, you may need to change your fasting window. 

However, if you’re having difficulty fasting, you likely need to update other associated lifestyle factors. This means fueling up before and after a fast with nutrient-dense whole foods, cutting out all processed foods, cutting alcohol consumption, getting more physical activity, and being sure to stay hydrated.

The best way to fast isn’t just about when you eat. It’s equally dependent on what you eat and how you move your body. 

OMAD

As we touched on above, OMAD, or “One Meal a Day,” provides a combination of sustainability and fasting duration. You can practice it daily while inducing the greatest degrees of cellular renewal and fat burning. 

For this reason, OMAD is one of Dr. Kiltz’s three pillars of health and wellness and a key to his BEBBIS diet.

Getting all of your daily calories and nutrients during a single 1-2 hour feeding period means that you have to consume extremely nutrient-dense foods. This is one of the hidden powers of  OMAD–a built-in necessity to consume the world’s healthiest and most beneficial foods like fatty steak, eggs, butter, fish, and cheese. 

The combination of feasting on extremely nutritious animal-based foods and fasting for extended periods of time between meals re-aligns our physiology with our ancestral eating patterns. 

Research shows that for the vast majority of human evolution, humans consumed a hyper-carnivorous diet of large, fatty animals and fasted between successful hunts. 

Our DNA is nearly identical to that of our hunter-gatherer ancestors, and therefore, our bodies and brains are primed for these eating patterns. We can see this propensity in the many studied benefits of fasting, including 

  • Enhanced fat loss
  • Protection against neurodegenerative diseases like dementia, Alzheimer’s, and Parkinson’s disease
  • Improved cognitive performance
  • Increased HGH (human growth hormone)
  • Increased BDNF, AKA “miracle grow for the brain.” This hormone stimulates the creation of new neural networks aiding in learning and memory
  • Autophagy. A critical process of cellular repair and renewal that protects the body from various diseases, viruses, and bacterial infections.
  • Reduced inflammation
  • Activation of gene expressions linked to longevity

Most people who practice OMAD consume their meal before sundown in order to take advantage of the body’s circadian rhythm. This is your internal biological clock that activates different physiological processes in correspondence with natural light and dark cycles. 

One-Meal-a-Day-OMAD-AKA-Intermittent-Feasting-1-2

Research shows that restricting calories overnight is key to activating autophagy, a prime factor in many of the benefits of fasting. 

diagram of benefits of fasting overnight

Source: Mindikoglu, A.L., Abdulsada, M.M., Jain, A. et al. Intermittent fasting from dawn to sunset for four consecutive weeks induces anticancer serum proteome response and improves metabolic syndrome. Sci Rep 10, 18341 (2020)

Though OMAD is the most effective and sustainable, and therefore the best way to fast for most people, there are a few other popular approaches that work better for some people. We’ll turn to these now. 

Time Restricted Eating and the 16/8 Fast

Time-restricted eating (TRE) encompasses short-term intermittent fasts from 12 to 20 hours. 

This includes the popular 16/8 fast. TRE requires that you consume your calories within daylight hours and that you fast overnight. 

16-18 hours is the minimum amount of time required to activate mild autophagy. At the same time, this approach provides your digestive system with an opportunity to clear its contents and heal damaged tissue and mucosal lining. 

diagram of fasting vs not fasting bodies

Source: Emily N C Manoogian, Lisa S Chow, Pam R Taub, Blandine Laferrère, Satchidananda Panda
Endocrine Reviews, First published online September 22

24 Hour Fast

24-hour fast, also known as “eat stop eat,” activates deep autophagy and fat burning, and may be a good fit for hard training athletes who need to eat more often on most days, but still want to activate the benefits of fasting on rest days. 

24-hour fasting periods typically start at sundown on the first day and end the following day at the same time. 

24 hour fasting method chart

The 24-hour fast is one of the most studied durations, which is a testament to the fact that it induces significant and easily measurable changes in metabolism, cellular renewal, and gene and hormone expression. 

People practicing OMAD often add in a 24-36 hour fast once in a while to deepen the effects of their fasting regimen. 

diagram of autophagy process

Source: Jing, K., Lim, K. Why is autophagy important in human diseases?. Exp Mol Med 44, 69–72 (2012)

24-hour fasts have been shown to activate the growth of stem cells in the intestines that repair leaky gut while reducing inflammation due to autophagy and the reduction of various inflammatory cells.

The Best Way to Fast: The Bottom Line

Of the many ways to fast, the best way for most people is a daily intermittent approach that provides the longest possible fasting period. 

That leads us to OMAD, or One Meal a Day, which calls for consuming all your daily calories within a 1 to 2-hour eating window. 

Extending the fasting period beyond 18 hours ensures that your body enters a deep fat-burning metabolic state while activating the vital process of cellular renewal and repair called autophagy. 

Other methods that may be best for some people include the gentler 16/8 method and the more intensive but less frequent 24-hour fast.