How to Do a Beef and Butter Fast: A Step-by-Step Guide

A beef and butter fast is a short-term diet that involves eating only beef, butter, salt, and water It is an extremely low-carb, high-fat diet that mimics ancestral eating patterns and provides nutrients that support metabolic health

In this comprehensive guide, we’ll cover everything you need to know about the beef and butter fast, including:

• What is a beef and butter fast?
• Benefits of the beef and butter fast
• Foods to eat and avoid
• Sample meal plan
• Supplements to consider
• Tips for success
• Potential side effects and cautions

What is a Beef and Butter Fast?

The beef and butter fast is a version of the carnivore diet that focuses exclusively on beef and butter The rules are simple

• Eat only beef and butter
• Season food with only salt
• Drink only water, black coffee or tea

And that’s it! All other foods are off limits, like pork, chicken, fish, vegetables, fruits, nuts, and seeds.

The beef and butter fast is considered a “fast” because it eliminates inflammatory foods that can be difficult to digest like fiber-rich plant foods. However, this is not a fast in the sense of complete calorie restriction. The goal is to get most calories from the beef and use the butter as a supplementary fat source.

Proponents of the beef and butter fast claim it can improve digestion, reduce inflammation, balance hormones, enhance mental clarity, increase energy levels, and spur quick weight loss. However, research is limited and there are potential downsides. We’ll explore the pros and cons later in this article.

Top 7 Benefits of a Beef and Butter Fast

People who have done a short-term beef and butter fast say the following are some of the benefits they experienced:

1. May Improve Digestion

By removing fiber, FODMAPs, and common gut irritants found in plant foods, the beef and butter fast gives your digestive system a chance to rest and reset. This can relieve symptoms like bloating, cramping, and diarrhea in people with IBS or similar conditions.

2. Reduces Inflammation

Eliminating major inflammation-provoking foods like sugar, processed carbs, vegetable oils, dairy, eggs, nuts, seeds, nightshades, and alcohol helps decrease systemic inflammation. This allows the body to devote more energy towards healing.

3. Balances Hormones

Hormones like insulin, cortisol and estrogen can become dysregulated on a modern diet high in carbs and low in nutrients. The beef and butter reset helps optimize hormone balance by stabilizing blood sugar levels.

4. Enhances Mental Clarity

With no carbs to cause blood sugar spikes and crashes, the beef and butter fast puts you in a stable state of ketosis. This provides steady energy and enhanced mental clarity.

5. Increases Energy

Ketone bodies made in the liver are a good source of energy for cells during ketosis. With fewer digestive problems and inflammation, you may have more stable energy levels that don’t drop.

6. Aids Weight Loss

Due to its ultra low-carb, high-protein and high-fat macronutrient ratio, the beef and butter fast may spur quick water weight loss and metabolic shifts that continue fat burning after the fast.

7. Simple and Satisfying

With only two foods to focus on, the beef and butter fast is very simple to follow. It’s also highly satiating thanks to protein and fat, which provide a feeling of fullness.

Foods to Eat on the Beef and Butter Fast

Keep it simple and stick with these basic food guidelines when beef and butter fasting:

Beef

• Fatty cuts like ribeye, brisket, chuck roast, and ground beef

Butter

• Grass-fed is highest in nutrients
• Ghee and clarified butter are lactose-free options

Optional Beverages

• Water
• Black coffee
• Plain tea

Seasonings

• Pink Himalayan salt or sea salt
• Spices like garlic and onion powder, chili, mustard, etc. (read labels to check for added sugar)

Condiments

• Yellow mustard
• Hot sauce
• Apple cider vinegar
• Olive oil or avocado oil (some allow small amounts for cooking)

Foods to Avoid on the Beef and Butter Fast

Avoid these foods, ingredients and beverages when beef and butter fasting:

• Pork, lamb, chicken, fish, shellfish, eggs
• Dairy besides butter like milk, cheese, yogurt
• Nuts, seeds, beans, legumes
• Grains like rice, oats, bread
• Starchy vegetables like potatoes, sweet potatoes, winter squash
• Sugary vegetables like corn, peas, carrots, beets
• Fruits of all kinds
• Added sugars or artificial sweeteners
• Vegetable/seed oils like canola, soybean, corn, sunflower, safflower, etc.
• Alcoholic beverages

Sample 1-Day Beef and Butter Fast Meal Plan

Here’s what a day on the beef and butter fast might look like:

Breakfast: Coffee with 1 Tbsp butter or ghee

Lunch: Ground beef patty topped with melted butter

Dinner: 6oz grilled ribeye steak, topped with herb butter, side of sautéed spinach in olive oil

Snacks: Beef jerky, salted butter, bone broth

Beverages: Water, sparkling water, black coffee, plain tea

Supplements to Take on the Beef and Butter Fast

These supplements can help optimize nutrition and ease side effects like constipation or electrolyte imbalance during the beef and butter fast:

• Probiotic capsule to support healthy gut bacteria
• Magnesium citrate for regular bowel movements
• Electrolyte powder or supplement for sodium, potassium and magnesium replenishment
• MCT oil powder for quick ketone energy
• Trace mineral drops for zinc, selenium and iodine
• Digestive enzymes to support breakdown of protein and fat
• Ox bile salts to improve fat digestion
• Psyllium husk powder or stool softener if constipated
• Multivitamin to provide micronutrients not found in beef and butter

7 Tips for Beef and Butter Fast Success

Follow these tips to get the best results on your beef and butter fast:

1. Drink plenty of water – Aim for at least 2 liters per day to stay hydrated. Broth and herbal tea also count.

2. Get enough fat – Eat fatty cuts of beef and add extra butter to ensure you’re getting adequate calories. Too little fat can stall weight loss.

3. Watch your protein intake – Roughly 6 to 10 ounces of beef per meal prevents going overboard on protein.

4. Supplement if needed – Consider electrolytes, probiotics, magnesium, and digestive enzymes.

5. Move your body – Take walks, stretch, or do light resistance training to support metabolism and circulation.

6. Listen to your body – Discontinue if you experience adverse reactions like low energy, headaches, constipation.

7. Keep it short – Stick to 3 days to 2 weeks. Don’t attempt an extended beef and butter fast without medical supervision.

Potential Side Effects of the Beef and Butter Fast

Despite potential benefits, the beef and butter fast carries some risks and downsides to be aware of, including:

• Constipation from lack of fiber
• Nutrient deficiencies if prolonged
• Fatigue, low blood sugar, dizziness from carb restriction
• Keto flu symptoms like nausea, headaches, cramps as the body adapts to ketosis
• Increased LDL cholesterol levels due to high saturated fat intake
• Disordered eating patterns or orthorexia in some individuals
• Lack of gut microbiome diversity over time

Who Should Not Do a Beef and Butter Fast?

Certain individuals should avoid attempting the beef and butter fast without medical supervision. This includes:

• Those with gout or high uric acid levels
• People with gallbladder issues or gallstones
• Individuals with kidney disease or kidney stones
• Those with pancreatic insufficiency or fat malabsorption
• Pregnant or breastfeeding women
• Anyone with liver disease or high liver enzymes
• Those who take diabetes medications that can cause hypoglycemia
• People with active inflammatory bowel conditions like Crohn’s or ulcerative colitis

If you have any medical conditions, check with your healthcare provider before trying this restrictive diet. They can help you determine if a beef and butter fast is appropriate based on your health status.

How Long Should You Do a Beef and Butter Fast?

Beef and butter fast durations range from as little as 3 days to as long as 4 weeks. Most experts recommend starting with 3 days to assess tolerance and then extending to 1 to 2 weeks if desired.

Longer beef and butter fasts beyond 2