Have you heard of the BBBE diet? The BBBE diet, an acronym for beef, bacon, butter, and eggs, is one of the popular variations of the carnivore diet. With a growing interest in meat-based diets for their numerous health benefits, the BBBE diet has been trending for a number of reasons. As the name suggests, this diet focuses on just a few staple foods, making it an appealing option for those seeking to streamline their nutritional choices.
We’ll explore the nuances of the BBBE diet and how it differs from other variations of the carnivore diet. Whether you’re new to meat-based eating or have already embraced this lifestyle, understanding the specific principles behind the BBBE diet can help you decide if it’s the right fit for your health goals. Before diving in, it’s important to consider the unique aspects of this approach and the factors that might influence your success.
Let’s take a closer look into the BBBE diet, its potential benefits, and what to keep in mind if you’re thinking about giving it a try.
What Is the Carnivore Diet?
The carnivore diet, often called Carnivore or the carnivorous eating approach, involves consuming only animal-based foods while excluding all plants and grains. Unlike the ketogenic (keto) diet or other low-carb diets, the carnivore diet is a genuinely zero-carb or near-zero-carb way of eating, emphasizing animal proteins and fats. Several variations of the carnivore diet exist, each with its own set of restrictions and allowances for specific foods.
Beef-Only Carnivore Diet: This approach focuses exclusively on beef, chosen for its simplicity and effectiveness in elimination diets. It is often recommended as a starting point for those with autoimmune or chronic health conditions seeking support or remission. However, for long-term success, incorporating a variety of meats may be necessary to maintain nutritional balance.
Lion Diet: As a more restrictive form of the carnivore diet, the lion diet consists solely of ruminant meats, salt, and water. It is commonly used as a starting point in elimination protocols, with the potential to gradually reintroduce other meats. This diet is particularly suited for individuals with autoimmune issues or those needing gut healing due to its strict focus on ruminants.
Nose-to-Tail Carnivore Diet: This variation emphasizes consuming all parts of the animal, including organ meats, for a more complete nutrient profile. However, caution is advised with the consumption of liver and kidneys, especially for those with specific liver conditions, to avoid nutrient imbalances such as vitamin A toxicity.
Meat-Only Carnivore Diet: This version expands to include all muscle meats from the animal kingdom while excluding organ meats, dairy, and eggs. It’s ideal for those seeking a foundational elimination diet who know they tolerate all types of muscle meat.
Zero-Carb Carnivore Diet: Centered around foods with zero or minimal carbohydrates (carbs), this diet includes dairy, eggs, and various meats, focusing on meat and animal fats. Some may incorporate seasonings. If you tolerate dairy and eggs and don’t have autoimmune or chronic health issues, this could be an excellent option.
Carnivore Keto Diet: Combining elements of the keto diet with carnivore principles, this low-carb, high-fat approach aims to mimic fasting effects while offering diet variety through low-toxicity keto options, such as avocados and coconut oil. It is recommended for those who are metabolically healthy and have largely resolved their chronic health issues.
Carnivore-Ish Keto Diet: This flexible variation incorporates more keto elements while remaining animal-based. Individuals on this diet may include keto-friendly sweeteners, some nuts, and other keto products while focusing primarily on meat. It is suited for those who are metabolically healthy, have healed, and do not struggle with food addiction.
Animal-Based Diet: A more inclusive approach, this diet centers on animal products but also allows for fruit, honey, and raw dairy. However, it’s generally not recommended due to the risks associated with combining high fat with carbs, unless for healthy individuals with high metabolic flexibility with no sugar addiction issues or elite athletes.
Choosing the right variation is crucial for reaching your wellness goals.
What Are the Benefits of the Carnivore Diet?
The carnivore diet is known for its exclusive health benefits. Below are some of the numerous health benefits associated with the carnivore diet.
Improved Digestion and Gut Health
One of the primary benefits of the carnivore diet is its positive impact on digestion and gut health. Many people who struggle with digestive disorders, such as irritable bowel syndrome (IBS), bloating, and food intolerances, find relief when they eliminate plant-based foods that contain fiber, anti-nutrients, and other compounds that can irritate the digestive system. Focusing on easily digestible animal products can help reduce inflammation in the gut, leading to a calmer digestive system and fewer gastrointestinal symptoms.
Reduced Inflammation
Chronic inflammation is a common underlying factor in many modern diseases, including autoimmune disorders, arthritis, and metabolic syndrome. The carnivore diet’s emphasis on nutrient-dense animal foods, which are naturally low in inflammatory compounds, can help reduce inflammation throughout the body. Animal products, especially those rich in omega-3 fatty acids, such as fatty fish, are known for their anti-inflammatory properties. Moreover, eliminating inflammatory foods such as grains, legumes, and certain plant oils contributes to lower levels of systemic inflammation.
Enhanced Mental Clarity and Mood Stability
Another notable benefit of the carnivore diet is its potential to enhance mental clarity and stabilize mood. Many individuals report improved focus, better cognitive function, and a more stable mood after transitioning to a carnivore diet. This may be due to the diet’s ability to stabilize blood sugar levels, reduce neuroinflammation, and provide the brain with a steady supply of essential nutrients, such as omega-3 fatty acids, B vitamins, and amino acids. Additionally, the absence of sugar and processed carbs, which can cause energy spikes and crashes, contributes to more consistent energy levels and mental performance.
Weight Loss and Body Composition
The carnivore diet can be highly effective for weight loss and improving body composition. Focusing on high-quality protein and healthy fats while eliminating carbs naturally reduces calorie intake without the need for calorie counting. Protein is known to be highly satiating, helping individuals feel full and satisfied, which can lead to a decrease in overall food intake. Additionally, the carnivore diet promotes fat burning by keeping insulin levels low and encouraging the body to use stored fat as fuel. Over time, this can result in significant weight loss and a leaner physique.
Better Management of Autoimmune Conditions
For those suffering from autoimmune conditions, the carnivore diet offers a potential avenue for symptom relief. Autoimmune diseases are often triggered or exacerbated by food sensitivities and inflammatory compounds found in certain plant foods. Eliminating these triggers and focusing solely on animal-based foods allows individuals to experience a reduction in autoimmune flare-ups and a decrease in the severity of their symptoms. The diet’s anti-inflammatory nature also supports the immune system in functioning more effectively.
Simplicity and Sustainability
Lastly, the carnivore diet is praised for its simplicity and sustainability. With a limited range of foods to choose from, meal planning and preparation become straightforward, reducing the stress and complexity often associated with other diets. This simplicity can lead to greater consistency and long-term adherence, making it easier for individuals to maintain their health goals over time.
What Is the BBBE Diet?
The BBBE diet stands for beef, bacon, butter, and eggs, focusing on these four nutrient-dense foods. While some individuals stick strictly to these staples, others may incorporate additional animal products, such as other muscle meats, depending on their preferences and nutritional needs.
Similar to other carnivore diet variations, the BBBE diet can be personalized to suit your specific goals, offering flexibility within a structured framework. Whether you’re seeking simplicity or targeting specific health outcomes, the BBBE diet provides a customizable approach that aligns with your individual needs.
What Are the Right BBBE Diet Macros for Me?
The macronutrient ratios on the BBBE diet can vary significantly from person to person, depending on individual goals, body composition, and metabolic health. One of the key components of the BBBE diet is ensuring adequate protein intake, which is generally recommended at a minimum of 0.8 to 1 gram of protein per pound of ideal body weight. This protein guideline is essential for supporting muscle maintenance, recovery, and overall health.
For women starting the BBBE diet, we typically recommend an initial fat-to-protein ratio of 80:20. This higher fat ratio helps with satiety, hormone regulation, and provides the necessary energy for healing, especially in the early stages of the diet. However, as progress is made and healing occurs, the fat intake may be gradually reduced to better suit individual needs while still maintaining the recommended protein intake.
For men, we usually start with a slightly different approach, recommending a fat-to-protein ratio of 70:30 while also ensuring they meet the protein guidelines. This balance supports energy needs and metabolic function, especially during the adaptation phase of the diet. As with women, these ratios may be adjusted over time to align with specific goals, such as fat loss or muscle gain, making the BBBE diet a flexible and personalized approach to carnivore eating.
Transitioning to the BBBE Diet
When individuals transition from non-carnivore or keto diets to the BBBE diet, they often experience temporary side effects, similar to those encountered when starting any carnivore diet. These side effects, commonly referred to as the “keto flu” or “carnivore flu,” can include fatigue, headaches, digestive changes, and muscle cramps. These symptoms are usually the result of the body adjusting to a new fuel source, as it shifts from relying on carbs to burning fat for energy. Additionally, the reduction in diet carbs can lead to a significant loss of water and electrolytes, contributing to these discomforts.
To ease the transition to the BBBE diet, it is crucial to focus on proper hydration, maintaining electrolyte balance, and considering temporary supplement use. Ensuring adequate intake of electrolytes, such as sodium, potassium, and magnesium, can help alleviate many of the common side effects. Drinking plenty of water and incorporating mineral-rich foods such as salt and bone broth can support this process.
For those who need additional support, we recommend utilizing our Gut Healing Kit, specifically designed to aid individuals transitioning to the BBBE diet or any other carnivore diet. This kit provides essential supplements and guidance to help smooth the transition, promote gut health, and optimize the benefits of the BBBE diet.
Who Shouldn’t Eat the BBBE Diet?
While the BBBE diet can offer numerous health benefits, it may not be suitable for everyone. This variation of the carnivore diet includes dairy, which can be problematic for individuals with lactose intolerance or dairy sensitivities. Dairy consumption can lead to digestive discomfort, inflammation, or other adverse reactions in these individuals. However, there are nuances to consider—raw dairy, goat dairy, and A2 dairy options are often better tolerated and may be worth exploring for those who wish to include dairy in their diet while minimizing potential issues.
Another group that might struggle with the BBBE diet is individuals with histamine intolerance or mast cell activation syndrome (MCAS). These conditions can make it difficult to tolerate foods that are high in histamines, such as bacon. For those affected, fresh pork belly can be a more suitable alternative, or they may need to eliminate bacon entirely from their BBBE diet if symptoms persist. Additionally, eggs, particularly egg whites, are high in histamines and can exacerbate symptoms in sensitive individuals. In such cases, consuming only egg yolks may be a better option. There are also other lower histamine egg options, such as quail or duck eggs, that may be better tolerated and can be explored as part of the diet.
For individuals dealing with deeper chronic conditions, such as autoimmunity, a more restricted carnivore diet variation may be necessary. Options such as a beef-only carnivore diet, the lion diet, or a muscle meat-only carnivore diet offer a more controlled approach that can be beneficial for managing and supporting these conditions. These more restricted diets can help minimize potential food triggers and allow the body to focus on healing, making them a better choice for those with complex health issues.
Can I Eat the BBBE Diet Long-Term?
The long-term safety of the BBBE diet is a topic of interest for many who are considering adopting this carnivore diet variation. While there are numerous individuals who thrive on the BBBE diet for extended periods, it’s important to approach this way of eating with a balanced perspective. The BBBE diet provides a nutrient-dense foundation. However, we advocate for the inclusion of a variety of meats over time to ensure that no nutrient deficiencies develop, as different animal-based foods offer unique nutritional profiles.
While the BBBE diet is rich in essential nutrients such as protein, healthy fats, and certain vitamins and minerals, it lacks some of the exclusive nutrients found in other animal-based foods. For example, seafood is an excellent source of omega-3 fatty acids, iodine, selenium, and vitamin D—nutrients that are either minimal or absent in the BBBE diet. These nutrients are crucial for supporting heart health, thyroid function, immune health, and overall well-being. Additionally, poultry provides niacin (vitamin B3) and zinc, both of which play vital roles in energy production and immune function.
Pork and other animal-based foods offer distinct benefits as well. Pork, for instance, is a good source of thiamine (vitamin B1), which is essential for converting carbs into energy, as well as providing significant amounts of selenium, a mineral that supports antioxidant function and thyroid health. Incorporating a rainbow of meats allows individuals to benefit from a wider range of nutrients, ensuring that their diet remains balanced and comprehensive over the long term.
While the BBBE diet can be a safe and effective approach for many people, particularly in the short to medium term, we recommend gradually expanding the diet to include a broader spectrum of animal-based foods. This helps prevent nutrient deficiencies and supports optimal health by providing the full array of nutrients that different meats and seafood offer.
Closing Thoughts on the BBBE Diet
The BBBE diet, a variation of the carnivore diet that includes beef, bacon, butter, and eggs, can be a fantastic option for those who tolerate dairy and eggs. It offers a nutrient-dense and straightforward approach to eating that many people find beneficial, especially for those seeking simplicity and consistency in their diet. However, while this diet can be highly effective in the short to medium term, we encourage incorporating a variety of meats over time to ensure balanced nutrition and prevent potential deficiencies.
As a carnivore diet variation, the BBBE diet provides numerous health benefits, including improved digestion, reduced inflammation, and enhanced mental clarity. However, it may not be the best fit for everyone, particularly those with specific food sensitivities, histamine issues, or chronic health conditions requiring deeper healing. In such cases, more restrictive carnivore diet variations might be necessary to address these needs.
Overall, the BBBE diet offers a flexible and personalized approach to meat-based eating, making it a great choice for many. Listening to your body and adjusting the diet as needed allows you to create a sustainable plan that supports your health goals while enjoying the incredible benefits of a carnivore diet.
Work With Our Trusted Carnivore Diet Functional Nutritional Therapy Practitioners
The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving clients from around the globe. We’re passionate about helping our clients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to providing nuanced nutritional education for optimizing your wellness goals. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.
Start your root-cause healing journey today and contact us any time with any questions or concerns.
DISCLAIMER: This content is for educational purposes only. While we are board-certified in holistic nutrition and are nutritional therapy practitioners, we are not providing medical advice. Whenever you start a new diet or protocol, always consult with your trusted practitioner first.