THE CARNIVORE DIET BENEFITS
Whether you’re drawn towards its ability to support a healthier inflammatory response or improve mental clarity, create better balance in your gut, or any other carnivore diet benefits, this radical shift from traditional dietary norms is intriguing.
But if you’ve done a bit of research into how the carnivore diet works, you’ll quickly see that there are no carbs on carnivore diet - or at least very few. Instead, your body turns to fat as its primary source of fuel.
This is part of what makes the diet work so well, but it also goes to show how not getting enough fat on carnivore diet can be a problem. So, how much fat on carnivore diet should you aim for?
We’ll help you find the optimal intake for this macronutrient below, along with tips on what fat to eat on carnivore diet and how to get enough fat on carnivore diet if you’re struggling to meet your daily requirements.
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The Basics of Carnivore Diet Fat
To understand the importance of eating a high-fat carnivore diet we need to take a step back for those who are new to this diet and explain its inner-workings and how fat comes into play.
Carnivore Explained
So, what is the carnivore diet? This is a unique approach to nutrition in which all plant-based foods are eliminated from the menu. That means no fruits, vegetables, grains, nuts, or anything else that falls under the umbrella of “plant-based.”
That begs the question, what can you eat on the carnivore diet? You actually have quite a few choices from the animal kingdom - meat, fish, eggs, and sometimes dairy like cheese or milk.
As you can imagine, this means you’ll eat very few carbs and a whole lot of protein and fat. But is carnivore diet healthy? Why does the carnivore diet work so well?
The idea is that plant-based foods have anti-nutrients which can actually cause more harm than good. Cutting these out can reduce inflammation, streamline nutrition, and potentially lead to a ton of other benefits - from carnivore diet for weight loss to carnivore diet autoimmune support.
Of course, we advise you to consider both the pros and cons of carnivore diet before making any decisions about your health. There are some downsides to consider, like the potential for nutrient deficiencies. But let’s narrow our focus to the role of fat on carnivore diet for now.
The Role of Fat on Carnivore Diet
Fat is going to be your body’s main source of energy on a high-fat carnivore diet where carbs are no longer on the menu. It provides sustained energy, supports mental clarity and brain health, and aids in hormone production.
That’s why we believe the best meat for carnivore diet tends to be fattier cuts like ribeye or pork belly. If you’re doing the carnivore diet on a budget, you can still get by with eggs and butter.
Beyond fuel, fat also promotes satiety - helping you feel fuller for longer, which is especially important if you’re trying to lose weight. That being said, how much fat on carnivore diet should you eat?
How Much Fat on Carnivore Diet Should You Eat?
The short answer - a lot. Most carnivore eaters aim for a diet that consists of 70-80% fat. That being said, the specific amount of fat - in grams - you should consume will depend on your bodyweight.
We generally see a protein to fat ratio on carnivore diet of 1:1 for fat to protein by weight recommended. This is generally a sweet spot that supports ample energy production without overwhelming your digestive system. Learn more about the optimal carnivore diet macros in our blog.
Of course, your lifestyle and activity level play a role here as well. Those who are more active, like athletes or bodybuilders, might feel sluggish on the carnivore diet - especially during the early adaptation period. Compensating with higher fat intake may help.
On the other hand, those who came to the carnivore diet as a means of managing weight might find that such a high fat intake hinders their progress. In this case, you can eat less fat and more protein.
The truth is there may be some trial and error in figuring out how much fat to eat on carnivore diet. Experiment until you find the perfect balance where you feel satisfied and energized. Trust us - you’ll know if you’re not getting enough fat on carnivore diet and you can adjust accordingly.
Consequences of Not Getting Enough Fat on Carnivore Diet
So what happens if you aren’t eating a high enough high-fat carnivore diet? The most obvious issue is energy depletion. You may experience low energy, mood swings, and an intense feeling of hunger that can make it difficult to stick with the diet.
A low-fat intake may also interfere with ketosis, the metabolic state where the body burns fat for fuel. This can leave you feeling sluggish even if you get plenty of sleep.
In the longer term you might find that inadequate fat intake affects your hormone balance. This nutrient plays an important role in regulating stress, mood, and energy. Without enough, cortisol levels can rise, potentially leading to fatigue and disrupted sleep.
Physically, low fat intake may result in poor skin health and brittle nails, as fats support cell membrane health. Any one of these issues is enough to warrant changes to your diet and figuring out how to get enough fat on carnivore diet.
But gorging yourself with as much fat as possible isn’t the answer, either. While not getting enough fat on carnivore diet is problematic, so is overdoing it.
Can You Eat Too Much Fat on Carnivore Diet?
Consuming too much fat on the carnivore diet can lead to digestive discomfort in the form of bloating, nausea, or even diarrhea, as the body may struggle to process too much fat at once, especially for those just starting out. We’ve also seen people report carnivore diet constipation.
Your system can adapt to higher fat over time, but it’s best to increase intake gradually to avoid these issues. This is our advice on how to start the carnivore diet in general, for that matter - take your time and transition slowly!
Eating too much fat can also impact your overall calorie intake. While carnivore typically relies on hunger and satiety cues rather than calorie counting, consistently overloading on fat can add unnecessary calories. This can make it near impossible to lose weight or even maintain it.
So, make sure you’re working towards that sweet spot where you’re fueling your body with ample fat without weighing yourself down. But if you find that you’re not getting enough fat on carnivore diet, don’t sweat it. We’ve got tips on how to get enough fat on carnivore diet below.
How to Get Enough Fat on Carnivore Diet
It sounds simple - just eat more fat! But, you need to be a bit more strategic about how to get enough fat on carnivore diet to make the most of all this nutritional regimen has to offer.
Our Favorite High-Fat Animal Foods
Whether you’re looking for carnivore breakfast recipes, carnivore diet lunch ideas, or carnivore dinner ideas, there are so many great high-fat animal foods to consider adding to your carnivore diet plan.
Ribeye steaks, pork belly, and fatty ground beef (around 70-80% lean) are all excellent choices. Lamb is another rich option, particularly in cuts like lamb shoulder and lamb chops.
These meats naturally have a higher fat-to-protein ratio, meaning you’re getting more energy-dense meals without needing to add extra fat. If you need carnivore diet meal ideas, we encourage you to browse our blog - from carnivore diet chicken recipes to pork on carnivore diet, there are so many options at your disposal. You can also try our 30-day carnivore diet meal plan.
How to Add Extra Fat to Lean Cuts
You can’t always fall back on fatty cuts of meat, but you can find plenty of ways to add extra fat to lean cuts like chicken or sirloin steak. The simplest way is add fat directly to these cuts during cooking, such as by basting or finishing with butter or ghee. You can also serve fatty sauces.
For lean ground meats, blending with ground beef or pork that’s higher in fat is an easy way to boost the fat content. A small portion of added animal fat goes a long way!
Using Fats Like Butter, Tallow, and Lard
Speaking of cooking, we highly suggest you start using butter, beef tallow, and pork lard as you transition over to carnivore diet. These are great sources of animal fat and they add a delightful richness to any meal that cooking oil doesn’t.
These fats can be used to cook, fry, or even drizzle over dishes to add energy without much volume. Beef tallow is especially popular on carnivore because it has a mild flavor and high smoke point that’s perfect for cooking.
Lard (rendered pork fat) is another versatile option, suitable for frying or adding to lean meats. Butter or ghee (for those who tolerate dairy) offers an easy way to add fat to any meal.
Incorporating Dairy (If Tolerated)
Speaking of dairy, you have even more options at your disposal if you can tolerate this addition to your carnivore diet food list!
Dairy fats are calorie-dense and rich in nutrients like vitamin K2, which supports bone health. Heavy cream is particularly high in fat, so even a small amount added to coffee or sauces provides a boost.
Cheese may be higher in protein, but it still offers a balanced fat-to-protein ratio, especially options like brie, cheddar, and gouda. Just be aware of how many calories on carnivore diet it can add.
Does it Matter What Fat to Eat on Carnivore Diet?
As we start to draw our guide on how to get enough fat on carnivore diet to a close, you might be wondering if it really matters what type of fat you consume.
The short answer: yes. Different fats offer varying nutrient profiles and health impacts, especially when it comes to inflammation, satiety, and overall energy levels.
For example, animal fats from grass-fed beef, pork, and fish are higher in omega-3s, CLA (conjugated linoleic acid), and fat-soluble vitamins like A, D, and K2. Each of these nutrients plays a role in immune health, brain function, and inflammation control.
Natural fats from whole food sources have a more balanced fatty acid profile that better aligns with the body, whereas heavily processed or plant-derived oils (like canola or soybean oil) can be highly inflammatory.
These oils tend to be high in omega-6 fatty acids, which can throw off the body’s omega-3 to omega-6 balance in excess. This can prevent you from attaining the main benefit of the diet, being a better inflammatory response.
Now, you also need to be aware of the differences between saturated fat vs unsaturated fat as it pertains to what fat to eat on carnivore diet. This is especially important for those worried about carnivore diet and cholesterol.
Saturated fats, found in beef, pork, butter, and dairy, provide stable energy and support hormone production without raising heart disease risk when carbs are low. Monounsaturated fats, like those in animal fats and fish, support heart health and cellular flexibility.
There are also polyunsaturated fats, like omega-3s in fish. These are anti-inflammatory and beneficial, so don’t overlook them either. All of these different fats have an important role in supporting your goals on carnivore.
Final Thoughts on How to Get More Fat on Carnivore Diet
That does it for our guide on how much fat on carnivore diet you should be consuming. A general rule of thumb is to aim for a 1:1 ratio of protein to fat, but we’ve seen individuals report success with as much as 80% of their diet coming from fat!
Everybody is different, though, so remember that how much fat to eat on carnivore diet is highly individualized. Pay attention to the signs you’re not eating enough fat on carnivore diet and adjust accordingly. Don’t overlook the role of what fat to eat on carnivore diet, either.
Our blog has additional resources on topics like the can you eat nuts on carnivore diet, modified carnivore diet, carnivore diet desserts, carnivore diet testosterone, carnivore diet and gut health, carnivore diet side effects, paleo vs carnivore, carnivore diet for women, and many more.
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