Beef, Bacon, Butter, and Eggs

The Benefits of Eating Beef, Bacon, Butter and Eggs for 30 days

The carnivore diet, a hyper-restricted form of the ketogenic diet, is becoming increasingly popular as people seek simple solutions to weight loss, metabolic health, and overall wellness. For 30 days, following a strict BBBE (Beef, Bacon, Butter, and Eggs) regime — a subset of the carnivore diet—can provide numerous benefits, thanks to the nutritional profile of these foods. Promoted by Dr Ken Berry, a prominent advocate of low-carb and carnivore diets, this approach simplifies food choices while offering immense potential for fat loss, muscle gain, and metabolic improvements.

The Nutritional Power of Beef

Beef, especially fatty cuts, is at the core of a diet consisting of beef, bacon, butter and eggs, providing an optimal balance of protein and fats. High-quality beef offers essential nutrients, including complete proteins containing all the essential amino acids necessary for muscle maintenance and repair. Additionally, beef is rich in heme iron, which is more easily absorbed by the body than plant-based iron. Iron supports red blood cell production, preventing anaemia and enhancing oxygen transport to tissues.

Beef is also a key source of B vitamins, particularly B12, which is crucial for brain health, energy production, and DNA synthesis. Additionally, it contains zinc and selenium, both of which play roles in immune function and cellular repair.

One of the most significant benefits of beef is its contribution to the body’s healthy fat intake. Contrary to outdated concerns about saturated fats, recent studies suggest that these fats, when consumed in the absence of excess carbohydrates, can support heart health, balance hormones, and help in the absorption of fat-soluble vitamins like A, D, E, and K.

Dr Ken Berry emphasises that beef can be an excellent food for those looking to reduce inflammation, lower insulin levels, and improve metabolic flexibility. As carbohydrates are minimised, the body is forced to rely on fat for energy, promoting fat loss and steady energy levels throughout the day.

Bacon: Nutrient-Rich and Flavourful

Bacon, often vilified due to its high-fat content and association with processed foods, actually fits well within the carnivore diet’s framework when consumed in moderation. When sourced from high-quality pork (preferably pasture-raised or nitrate-free), bacon provides essential nutrients, particularly when eaten as part of a low-carb diet.

Bacon contains a good amount of saturated and monounsaturated fats, both of which are essential for brain function, hormone production, and energy balance. The cholesterol in bacon supports healthy cell membranes and serves as a precursor to important steroid hormones like testosterone and oestrogen. In fact, research shows that diets higher in dietary cholesterol can positively influence testosterone levels, particularly in men.

Bacon also provides some protein, though not as much as beef, making it a complementary source of energy and flavour rather than the foundation of a carnivore diet. Furthermore, bacon contains micronutrients like phosphorus, selenium, and B vitamins, all of which are critical to maintaining proper bodily functions.

Butter: A Pure Source of Healthy Fats

There’s an old saying, ‘It wasn’t the butter, but it was the bread…’ that caused the current obesity epidemic.

Butter is an excellent source of pure animal fat, particularly saturated fat, which can be highly beneficial for those following the BBBE diet. Grass-fed butter, in particular, contains higher levels of conjugated linoleic acid (CLA), a type of fat shown to have anti-inflammatory and potential cancer-fighting properties. It also contains butyrate, a short-chain fatty acid that supports gut health by promoting the integrity of the gut lining and reducing inflammation.

Butter is one of the few food sources rich in vitamin K2, which plays an important role in directing calcium to the bones and teeth, preventing it from depositing in the arteries where it could contribute to atherosclerosis. This is another area where Dr Ken Berry advocates for consuming animal products, noting that they are superior sources of K2 compared to plant-based sources.

In the context of a high-fat, low-carb diet, butter provides the energy needed to fuel the body without relying on carbohydrates. For those following a strict carnivore diet, it helps ensure that the body remains in ketosis, a fat-burning metabolic state that contributes to weight loss and enhanced mental clarity.

Eggs: The Perfect Nutrient-Dense Food

Eggs are often referred to as nature’s multivitamin because of their dense nutrient profile. A single egg contains high-quality protein, healthy fats, and a variety of vitamins and minerals, all in an easily digestible form. Eggs are an excellent source of choline, which is crucial for brain health and proper liver function. Choline also aids in the formation of acetylcholine, a neurotransmitter involved in memory and muscle control.

Egg yolks, in particular, are rich in fat-soluble vitamins like A, D, E, and K, as well as B vitamins, selenium, and zinc. They also contain antioxidants like lutein and zeaxanthin, which protect the eyes from oxidative damage and help prevent macular degeneration.

Dr Berry frequently cites the satiety factor of eggs, noting that they can help reduce cravings and keep hunger at bay when consumed in adequate quantities. The high-fat content in the yolk combined with the protein in the white helps stabilize blood sugar, making them an ideal food for people with insulin resistance or those trying to lose weight.

Scientific Evidence Supporting the Carnivore Diet

While long-term studies on the carnivore diet are still limited, emerging research supports many of the claims made by proponents of low-carb, high-fat diets. For example, a study published in the journal *Nutrients* found that ketogenic diets, which share similarities with the carnivore diet, can improve weight loss, reduce insulin resistance, and increase energy expenditure .

Another study, published in *Diabetes Therapy*, demonstrated that very low-carbohydrate diets can lead to significant reductions in HbA1c, a marker of long-term blood sugar levels, in individuals with type 2 diabetes . Dr Ken Berry often highlights these metabolic benefits when discussing the carnivore diet’s potential for improving insulin sensitivity and reducing chronic inflammation.

Conclusion: Beef, Bacon, Butter and Eggs for 30 Days?

The BBBE diet offers a nutrient-dense, simple way to adopt the carnivore diet for 30 days. By focusing solely on beef, bacon, butter, and eggs, followers eliminate the complexity of food choices an provide the body with essential proteins, fats, and micronutrients. Each component offers unique benefits—from beef’s muscle-building amino acids and B vitamins to bacon’s healthy fats and flavour, to butter’s gut-healing properties, and eggs’ nutrient density.

Dr Ken Berry advocates for this approach as a short-term intervention that can lead to fat loss, improved energy levels, enhanced mental clarity, and reduced inflammation. While long-term adherence to such a diet may not be necessary for everyone, 30 days of BBBE can provide a reset for metabolism, cravings, and overall health.

The article ‘Beef, Bacon, Butter and Eggs’ was written and first published on behalf of Bill Jones Mr Universe, on Monday 21st October at 22:00 and is subject to copyright. All rights are reserved.

While you consider what would happen if you ate nothing but beef, bacon, butter and eggs, you may also be interested to read this article about Red Meat and Muscle Growth, which I wrote earlier. And here’s a good article from my personal website about the Lies about Red Meat (that we’ve been told) and what would happen if we ate nothing but beef, bacon, butter and eggs.