Oscar Campos

Keto and Carnivore Guide

Welcome! If you are reading this, it's most likely because you asked me for some Keto or Carnivore diet tips. I am very happy that you are considering doing either one. I have done both diets with great success. I hope that you find this list helpful!


I am not a doctor, nor do I play one on the internet. The information found here, is provided for you to evaluate. I am sharing what has worked for me, what I have founnd helpful or insightful during my weight loss journey. Please consult with your doctor.

Before You Start

I really do advise that you speak with your doctor, let them know that you are going to do a Carnivore/Keto Diet.

Things to Remember

Keto Suggestions

If you are coming from eating a "regular" diet (pizza, bread, chips, etc) I really suggest that you start by dropping your net cabs down to 30g per day. Many guides suggest 20g, which I agree with but to start I have found it easier to start at 30g per day. Then, after 10 days, drop down to 20g a day.

How are net carbs calculated?

The basics are: Total Carbohydrates minus (Dietary Fiber plus Sugar Alcohols)

Track your macros

For the first 30 days, track your macros. Use an app like Cronometer. Download their mobile app, create an account, and then let's setup the tracking for Keto. No you don't need to pay for an upgraded account. The basic version does everything you need.

Setup Cronometer

What is Carnivore?

It's a minimalist diet. It is very strict and requires discipline. In its minimalism you gain freedom. Simply stated: you only eat from the Meats and Dairy sections, drink water, coffee or tea. That's it!

Keto & Carnivore Foods

Means it's Keto Friendly
Means it's Carnivore Friendly
Means it's Friendly to both diets


If you feel sluggish, headaches, low on energy while on either diet, it is likely that you are low on electrolytes. Here are some good options:

  1. Gatorade Zero
  2. Powerade Zero
  3. LMTN
  4. Homemade Ketorade: 24oz water, 1/4 Tsp Potassium Chloride, 1/2 Tsp Magnesium Citrate, 1/2 Redmond Real Salt. Let sit for a minimum of 4 hours


  1. Pink Himalayan Salk
  2. Redmond Real Salt


  1. Stevia
  2. Monk Fruit
  3. Pyure


  1. Water
  2. Coffee
  3. Zevia
  4. Unsweetened Tea
  5. Diet Sodas


  1. Beef
  2. Chicken
  3. Pork & Bacon
  4. Lamb
  5. Goat
  6. Fish
  7. Eggs
  8. Deli Meats


  1. Green Veggies think broccoli, avocado, asparagus, brussel sprouts, lettuce
  2. Cauliflower
  3. Mushrooms


  1. Dressings (avoid vegetable oils, soy and count the sugars)
  2. Mayonnaise (avoid the vegetable oil or soy)
  3. Ketchup (count the sugars)
  4. Mustard


  1. Whole Milk (watch your carbs)
  2. Half & Half
  3. Heavy Whipping Cream
  4. Cheese (real cheese, not American Cheese product)
  5. Cream Cheese
  6. Butter (real butter, not margarine)

Prepared Food Ideas

  1. Quest Protein Pizza
  2. Real Good Foods Pizza
  3. Tyson Hot Wings

Fast Food Ideas

  1. In-n-out (My Favorite)
    1. Protein Style burger, no ketchup
    2. Flying Dutchman
    3. Scooby Snacks (plain meat patties)
  2. Chipotle
    1. Burrito bowl, no rice or beans
  3. Wendy's
    1. Lettuce Wrapped burger, no ketchup
    2. Any number of hamburger patties, ask for the larger patties
  4. McDonald's
    1. Lettuce Wrapped burger, no ketchup
    2. Any number of hamburger patties, ask for quarter pound patties


  1. Fat Head Pizza
  2. Keto Protein Bar
  3. Keto Bread (using pork rinds)
  4. Slow Cooker Zuppa Toscana
  5. Bone Broth
  6. Gyro Meat
  7. Cream Chesse Pancakes
  8. Chocolate Peanut Butter Fatbomb
  9. Lemon Cheesecake Fatbomb
  10. Cheesecake
  11. Pumpkin Spice Latte
  12. Chocolate Cake
  13. Chocolate Hazelnut Biscotti
  14. Fathead Rolls

Useful Videos

  1. Dr. Ken Berry: What is Keto
  2. Dr. Ken Berry: 7 Great Benefits of Keto
  3. Dr. Ken Berry: Getting Started
  4. Dr. Ken Berry: Keto Veggies
  5. Dr. Ken Berry: Keto 101 Playlist
  6. Thomas DeLauer: Health Cooking Oils
  7. Thomas DeLauer: Walmart Shopping Tips
  8. Dr. Eric Berg: Keto Playlist
  9. Dr. Jason Fung: What is Intermitten Fasting (Advanced Topic)
  10. Nina Teicholz: Red Meat and Health
  11. Nina Teicholz: Dietary Guidelines & Scientific Evidence

Useful Books

  1. The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally by Jason Fung
  2. The Obesity Code: Unlocking the Secrets of Weight Loss by Jason Fung
  3. Lies My Doctor Told Me Second Edition: Medical Myths That Can Harm Your Health by Dr. Ken Berry
  4. The Carnivore Diet by Shawn Baker
  5. The Case for Keto: Rethinking Weight Control and the Science and Practice of Low-Carb/High-Fat Eating by Gary Taubes
  6. Why We Get Fat: And What to Do About It by Gary Taubes
  7. The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet by Nina Teicholz
Last updated on: Fri Jan 17 2020 09:00:00 GMT+0000 (Coordinated Universal Time)