The BBBE Diet Benefits, Side Effects, Meal Plan, and Foods

BBBE Diet Food List

• Beef (ground beef, steaks, roasts, etc.)
• Bacon (pork, turkey, or beef)
• Butter
• Eggs (chicken, duck, or quail)

Foods to Avoid on a BBBE Diet

• Fruits (apples, bananas, oranges, etc.)
• Vegetables (lettuce, broccoli, carrots, etc.)
• Grains (rice, wheat, corn, etc.)
• Legumes (beans, lentils, peas, etc.)
• Nuts and seeds (almonds, walnuts, chia seeds, etc.)
• Processed foods (cereals, snacks, candy, etc.)
• Sugar and sweeteners (honey, maple syrup, etc.)
• Beverages other than water (sodas, juices, tea, coffee, etc.)

You may think it is not possible to make real meals with only these 4 ingredients. To get started, you can use the following meal plan.

Learn More: 30-Day Carnivore Diet Meal Plan PDF Free Download

BBBE Diet Meal Plan

Here is a sample 1-day BBBE Diet meal plan to help you get a general idea of what a day on this elimination diet looks like.

Breakfast

• Three scrambled eggs fried in butter
• Three slices of bacon
• Black coffee or tea (no sugar or cream)

Lunch

• Grilled beef burger patty with melted cheese
• Two slices of bacon
• Fish salad (no dressing)

Dinner

• Grilled ribeye steak
• Roasted pork belly
• Grilled chicken breast drizzled with melted butter 

Snack

• Cheese cubes
• Hard-boiled egg

You can also use the following recipes and make delicious and nutritious BBBE Diet meals.

BBBE Diet Recipe Ideas

Here are the ingredients and instructions to make yummy BBBE Diet meals. These recipes are quick and easy to make, so don’t worry if you are not into cooking!

• Carnivore Diet Egg In A Hole - BBBE Diet
• Dairy-Free Carnivore Muffins - BBBE Diet Breakfast
• Beef and Bacon Skewers
• Bacon and Egg Breakfast Muffins
• Butter-Basted Steak
• Bacon-Wrapped Pork Tenderloin
• Beef and Egg Breakfast Bowl

[cta-meal-plan]

Beef and Bacon Skewers

Using the following ingredients and instructions, you can make 2 servings of beef and bacon skewers in about 20 minutes.

Ingredients:

• 8 oz. (225 g) beef sirloin
• 4 slices of bacon
• ½ tsp salt
• ¼ tsp black pepper (optional)

Instructions:

1. Preheat the grill or skillet to medium-high heat.
2. Cut beef into cubes and season with salt (and pepper).
3. Wrap each beef cube with ½ slice of bacon.
4. Thread wrapped pieces onto skewers.
5. Grill for 2-3 minutes per side, until the bacon is crisp and the beef is cooked through.
6. Rest for 5 minutes before serving.
7. Bon Appetit!

Nutrients per Serving:

Calories: 480 kcal | Fat: 38 g | Protein: 34 g | Carbohydrates: 0 g

Bacon and Egg Breakfast Muffins

To make 2 servings, about 6 muffins, in less than 30 minutes, you need the following ingredients and instructions.

Ingredients:

• 6 large eggs
• 4 slices of bacon
• 2 tbsp butter
• A pinch of salt

Instructions:

1. Preheat the oven to 375°F (190 °C)
2. Cook the bacon slices and crumble them.
3. Grease the muffin tin cups with butter.
4. Whisk eggs in a bowl and season with salt.
5. Add crumbled bacon and mix completely.
6. Pour the mixture evenly into muffin cups.
7. Bake for 15-18 minutes, or until set and lightly golden.
8. Let them cool for 5 minutes before removing from the tin.
9. Enjoy!

Nutrition per Serving:

Calories: 420 kcal | Fat: 34 g | Protein: 28 g | Carbohydrates: 0 g

Learn More: The Low-Carb Diet: Your Free Beginner’s Guide

[cta-gocarnivore-plans]

Butter-Basted Steak

Let’s make a serving of this yummy butter-basted steak in less than 20 minutes.

Ingredients:

• 10 oz. (280 g) ribeye steak
• 2 tbsp butter
• 1 tsp salt

Instructions:

1. Bring the steak to room temperature.
2. Heat a cast-iron skillet over medium-high heat.
3. Season the steak with salt.
4. Add butter to the skillet. When foaming, add the steak.
5. Sear each side for 2-3 minutes for medium-rare.
6. Baste the steak by tilting the pan and spooning melted butter over the steak repeatedly for 1-2 minutes.
7. Let it rest for 5 minutes before serving.
8. Pour the butter drippings over the top and enjoy!

Nutrition per Serving:

Calories: 740 kcal | Fat: 61 g | Protein: 50 g | Carbohydrates: 0 g

Bacon-Wrapped Pork Tenderloin

The ingredients and instructions below are all you need to make 2 servings of this mouth-watering bacon-wrapped pork tenderloin in about 40 minutes.

Ingredients:

• 1 lb (450 g) pork tenderloin
• 6 slices of bacon
• 1 tsp salt
• ½ tsp garlic powder (optional)
• ¼ tsp pepper (optional)

Instructions:

1. Preheat the oven to 400°F (200 °C).
2. Season pork with salt, garlic powder, and pepper (if using).
3. Wrap bacon slices around tenderloin, overlapping slightly.
4. Place them on a baking sheet, seam side down.
5. Roast for 25-30 minutes, until the internal temperature is 145°F (63°C).
6. Broil for 2-3 minutes at the end to crisp bacon.
7. Let them rest for 5 minutes before slicing.
8. Bon Appetit!

Nutrition per Serving:

Calories: 520 kcal | Fat: 36 g | Protein: 46 g | Carbohydrates: 0 g

Learn More: Are Chia Seeds Keto? Benefits, Risks, & Chia Pudding Recipe

[cta-meetings]

Beef and Egg Breakfast Bowl

Making a serving of this easy and delicious breakfast bowl takes only 10 minutes.

Ingredients:

• 4 oz. (115 g) ground beef (80/20 blend)
• 2 large eggs
• 1 tbsp butter
• 2 tsp salt to taste

Instructions:

1. Heat the skillet over medium heat, and melt the butter.
2. Add the ground beef and cook for 5-6 minutes, breaking up the meat until browned.
3. Drain the excess fat if desired.
4. Crack the eggs into the same pan and scramble with beef until eggs are just set.
5. Season with salt.
6. Serve hot and enjoy!

Nutrition per Serving:

Calories: 520 kcal | Fat: 42 g | Protein: 33 g | Carbohydrates: 0 g

Many individuals may wonder why people would go on elimination diets like a BBBE Diet. The answer is simple. These short-term diets can help healthy individuals lose weight and reach different health benefits.

Learn more: Carnivore Diet vs Keto Diet: Which Is Better for Weight Loss?

BBBE Diet and Weight Loss

The BBBE Diet can help you lose weight because it focuses on consuming high levels of protein and fat and low carbohydrates.

Protein and fat can increase the feelings of fullness, and when you feel full for a longer time, you consume fewer calories, so you can create a caloric deficit and lose weight.

Also, consuming fewer carbohydrates helps the body shift from burning carbohydrates (sugar) to fat (ketones), which means fat melting and weight loss.

Lowering the carbohydrate content can also reduce your water weight and bloating, resulting in quick initial weight loss.

But please remember that rapid weight loss is highly dependent on your body composition, starting weight, health status, diet, activity level, etc.

In addition to weight loss, a BBBE Diet can lead to different health benefits by regulating your metabolism and simplifying meals.

Learn More: Ketovore Diet: Pros and Cons, Food List, and 7-Day Meal Plan

[cta-meal-plan]

The BBBE Diet Benefits

Although limited studies have been conducted on a BBBE Diet, personal reports show the following benefits in addition to weight loss:

Lower Inflammation

The BBBE diet removes processed foods, refined sugars, and seed oils, all of which can increase inflammation in some individuals.

By consuming animal fats and proteins and reducing carbohydrates, insulin levels stabilize, which can help decrease chronic low-grade inflammation.

Some people also report improvement in autoimmune symptoms and joint pain, though more studies need to be done on the BBBE Diet.

Better Blood Sugar Control

Since the BBBE Diet contains almost no carbohydrates, blood glucose and insulin levels stay consistently low. This can improve insulin sensitivity, lower HbA1c (a marker of long-term blood sugar), and help reduce the need for diabetic medications in insulin-resistant individuals.

However, if you are taking diabetes medications, you should be cautious and monitor your glucose closely, as the diet can lower blood sugar rapidly. You must consult your healthcare provider before trying this diet.

Learn More: Can I Have Alcohol on Carnivore Diet? What and How Much?

More Energy and Mental Clarity

When your body adapts to fat metabolism (ketosis), it can experience more stable energy levels throughout the day without sugar crashes.

Many BBBE followers report better focus, cognition, and mood stability, which an be due to fewer fluctuations in blood sugar, a steady supply of ketones as brain fuel, and the elimination of irritants or allergens found in plant foods.

[cta-gocarnivore-plans]

Improved Lipid Profile

Contrary to older beliefs, some people experience better triglyceride levels and higher HDL (good) cholesterol on low-carb, high-fat diets.

While LDL may rise in some individuals, markers of metabolic health, including insulin, triglyceride:HDL ratio, can generally improve.

Learn More: The Rina Diet: 90-Day Meal Plan to Lose Weight

Better Sleep and Reduced Cravings

Eliminating sugar and refined carbohydrates can balance blood sugar overnight, leading to fewer sleep interruptions and late-night hunger.

Stable blood sugar and hormones like leptin and ghrelin can improve satiety and sleep quality.

Simple Eating and Lifestyle

With only a few ingredients (beef, bacon, butter, eggs), meal prep is easy, and you don’t have to worry about what to make for every meal. Some people find this mental clarity around food choices to be one of the biggest lifestyle benefits.

While the BBBE Diet can improve your health, it can also come with some side effects, especially in sensitive individuals or those with underlying health conditions.

Learn More: Carnivore Diet Before and After Photos: Carnivore Diet Results

BBBE Diet Side Effects

The BBBE Diet eliminates most foods and focuses on only 4 animal-based food sources. Although it is a short-term diet, you need to be careful about the drawbacks you may experience.

Nutrient Deficiencies

Since the diet excludes all plant foods, fiber, vitamin C, folate, potassium, magnesium, and phytonutrients can become low over time.

While short-term followers often do fine, following a BBBE Diet for a long time requires supplementation or gradual consumption of other nutritious foods.

Increased Cholesterol Levels

The BBBE Diet is very high in saturated fats. For some people, especially those with genetic predispositions (like familial hypercholesterolemia), LDL cholesterol and total cholesterol can rise significantly.

While not everyone’s risk increases, you should regularly monitor your lipid levels if you are following the BBBE Diet for more than 30 days.

Constipation and Digestive Issues

Lack of dietary fiber can slow digestion and cause constipation, bloating, or hard stools. Hydration, added salt, and adequate fat intake can help reduce this, but some people need fiber for digestive diversity and better function.

Learn More: 30-Day Carnivore Diet Meal Plan PDF (Downloadable File)

Bad Breath

A common short-term side effect during ketosis is acetone-like or ammonia-like breath odor. This occurs as the body produces ketones and breaks down proteins and fats for energy.

This side effect, which is a common side effect of many low-carb diets like Keto, Carnivore, and Ketovore, usually improves as the body adapts to burning fat.

Increased Risk of Kidney Stones

Consuming high levels of protein increases calcium and uric acid excretion in the urine, which can cause kidney stones, especially in people with previous conditions.To avoid kidney stones or other harm to the kidneys, you should avoid overconsuming protein. Also, drinking lots of water and staying hydrated can help reduce this risk.

Learn More: The 10 Best Meat Sticks: How to Eat Them?

[cta-meetings]

Decreased Athletic Performance and Keto Flu

During the transition to burning fat, glycogen stores are emptied. This can cause temporary fatigue, reduced endurance, or slower recovery.

Also, in the first 1-2 weeks, water and sodium loss can lead to symptoms such as fatigue, headache, irritability, muscle cramps, or dizziness, which is called Keto Flu.

While it is a temporary side effect, athletes relying on explosive, high-intensity energy, like sprinters or weightlifters, may notice reduced performance without carbohydrates.

This can be managed by consuming adequate salt, hydration, and supplementation with potassium and magnesium if your doctor approves.

Learn More: Carnivore Diet Side Effects and How to Avoid Them

Social Challenges

The BBBE Diet’s strict limitations make social eating or dining out challenging, especially if you follow it for more than a month. The lack of variety can also cause taste fatigue or make it psychologically difficult to maintain.

Possible Hormonal Effects (in Long-Term Use)

Following a low-carb diet or consuming very few calories for a long time can, in some cases, affect thyroid hormone conversion (T4 to T3) or reproductive hormones in sensitive individuals, especially in women.

The BBBE Diet vs. Similar Diets

The BBBE Diet is a low-carb, animal-based diet, a limited version of famous diets like Carnivore, Ketovore, Keto, Paleo, etc. Let’s compare these diets and see how they differ in main features.

Learn More: The Primal Diet: from Low-Carb Eating to Health and Fitness

As the table above shows:

• The BBBE Diet is the most restrictive short-term elimination version of Carnivore, which is meant as a reset.
• The Carnivore Diet provides root cause healing by managing hormones, inflammation, and metabolism through allowing animal-based foods and avoiding carbohydrates.
• The Ketovore Diet is a flexible bridge between Keto and Carnivore, allowing a small amount of low-carb plants.
• The Keto Diet is the most mainstream. It focuses on fat-based metabolism but includes plants and dairy.
• The Lion Diet is the most extreme elimination form, which allows only ruminant meat, salt, and water. It is used for autoimmune issues and in the short term.
• The Paleo Diet is balanced and sustainable. It includes both animal and plant foods, but eliminates processed foods and grains.

Summary

The BBBE Diet is a simple, short-term eating plan to lose weight and reduce inflammation by avoiding most foods and consuming only beef, bacon, butter, and eggs.

This diet is almost zero in carbohydrates and high in protein and fat. It means your daily calories come from the high-protein, high-fat foods allowed in this diet.

Every diet, including BBBE, comes with certain benefits and side effects, but deciding if a diet is good to try or not depends on your health status, goals, and activity level.

So, to determine whether BBBE is suitable for you, consult a healthcare professional, have your metabolic parameters checked, and consider your health status and goals.

[cta-meal-plan]

FAQs

Let’s review answers to the most frequently asked questions about the BBBE Diet.

How Do You Do the BBBE Diet?

Eat only beef, bacon, eggs, butter, water, and salt for all meals. Start gradually and maintain for around 30-90 days after consulting your dietitian.

What Are the Foods to Avoid on the BBBE Diet?

Fruits, vegetables, grains, legumes, nuts, seeds, processed foods, sugar and sweeteners, and beverages other than water.

Is the BBBE Diet Safe for Long-Term Use?

The long‐term safety is uncertain because the diet excludes many foods. Nutrient deficiencies, lack of fiber, and cardiovascular risks are concerns. Many experts recommend it only as a short-term reset.

What Happens During the Transition to the BBBE Diet?

In the early days or weeks, you may experience adaptation symptoms similar to keto flu, including fatigue, changes in digestion, headaches, changes in bowel habits, and electrolyte shifts, as your body shifts from carb metabolism to fat metabolism.

How Many Meals a Day Do I Eat on the BBBE Diet?

You can eat when hungry and stop when full. Some versions suggest 2-3 meals per day, but there is no strict calorie timing.

Do I Need to Count Calories or Macros on the BBBE Diet?

You just need to eat the foods allowed rather than tracking calories or macros. However, monitor your intake and have a general idea of how much you eat.

Can I Drink Coffee or Tea on the BBBE Diet?

Coffee and tea are not among BBBE foods, but many people drink black coffee or plain tea (no sugar or cream).

Do I Need Supplements on the BBBE Diet?

Since the diet excludes many micronutrient‐rich plants and fiber, some individuals supplement with electrolytes, magnesium, vitamin C, and potassium after consulting a doctor.

Who Should Not Try the BBBE Diet?

People with kidney disease, certain lipid disorders, a history of eating disorders, pregnant or breastfeeding women, or those who cannot safely monitor their metabolic markers.

How Long Should I Follow the BBBE Diet?

Many follow BBBE for up to a month, but some follow it for even 90 days. Consult your physician before trying this diet.

Will I Lose Weight on the BBBE Diet?

Yes, you can lose weight by limiting carbohydrates and caloric intake on a BBBE Diet, but your starting weight, metabolism, activity levels, and health status can affect results.