THE CARNIVORE DIET BENEFITS
There are just two macronutrients you consume on the carnivore diet - at least, for the most part. Protein and fat. Striking the optimal carnivore diet fat-to-protein ratio is imperative since fat is actually what gives you energy in the absence of carbs. Eating too much protein can cause more harm than good, too.
We’ll share our top tips on how to get enough fat on carnivore diet, from our favorite fatty meats for carnivore diet to non-meat varieties that can help you meet your fat-intake goals. But when you just need a quick surge of fat, there’s nothing as quick and easy as carnivore chips!
Key Takeaways
- Fat is your primary energy source on the carnivore diet instead of carbs.
- Not eating enough fat leaves you feeling sluggish physically and mentally.
- Too much protein can cause digestive discomfort and other nutrient deficiencies.
- The optimal carnivore diet fat-to-protein ratio is around 1:1.
- A high-fat carnivore diet means choosing fattier cuts of meat, cooking with butter, and potentially enjoying dairy (cheese, milk, etc.)
- Our meat chips are a fun, easy way to add more protein and fat to your carnivore diet.
Benefits of a High-Fat Carnivore Diet
The high-fat carnivore diet entails zero plant-based foods - no veggies, fruits, nuts, seeds, grains, or anything that doesn’t come straight from an animal. That means you’ll eat steak, chicken, pork, fish, eggs, and maybe even dairy (cheese and milk).
Why go through such a radical shift from the traditional American diet, though? Simple - the body was always meant to thrive on an animal-based diet high in fat. Fat is stored in the body to be used as fuel. We have evolved to the point where our digestive system is incredibly efficient at breaking down and utilizing fat. More so than our ancestors ever could.
Fat is good for the brain, too. It’s one of the most powerful macronutrients for boosting mental clarity. It’s not the enemy America has made it out to be.
The Optimal Carnivore Diet Fat to Protein Ratio
Finding the sweet spot with the carnivore diet fat-to-protein ratio is so important. It’s the difference between thriving on the carnivore diet and feeling fatigued, battling brain fog, and experiencing digestive discomfort.
This sounds like the opposite of what you’ve always been told, we’d bet. Protein is a good thing, right? Well, too much of anything can be a problem.
Why Too Much Protein Can Be a Bad Thing
There’s this phenomenon called “protein poisoning.” We know it sounds dramatic, so bear with us. Your body breaks protein down really well. It just happens to create two byproducts as a result that can be harmful in excessive amounts: urea and ammonia.
This can have a toxic effect on the kidneys and leave you feeling nauseous, fatigued, and in some cases, you may even deal with diarrhea. It’s rare, but consuming too much protein for an extended period of time can even cause more serious issues in the liver, kidneys, and intestines.
There are nutrient deficiency risks at play, too. So many vitamins and minerals are fat-soluble - meaning your body can’t actually absorb them if fat isn’t present in the diet. Some of these include:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K2
The risks of nutrient deficiencies are already high enough on the carnivore meal plan. You must eat enough fatty meats for carnivore diet to avoid this.
Then there’s the hormonal side of things. Fat influences stress, mood, and energy. Not getting enough fat on carnivore diet can spike cortisol and throw your hormonal balance out of whack.
Research on the High-Fat Carnivore Diet
This was actually documented back in the early 1900s when researchers attempted to replicate the carnivore diet they saw work so well in the Inuit region back here in the United States. The results were incredible - until they decided to try eating only lean cuts of meat. As you can imagine, fat intake plummeted and the sort of symptoms mentioned above ensued.
They found that those symptoms cleared away almost right away upon returning to a high-fat carnivore diet, though. This just goes to show why the optimal carnivore diet fat-to-protein ratio is so important.
How Much Fat to Eat on Carnivore Diet Compared to Protein
We see most experts suggest that at least half of your calories on the carnivore diet come from fat. A 1:1 ratio is the sweet spot for protein-to-fat on the carnivore diet. Getting these carnivore macros right is fairly straightforward if you have the right meal plan in place.
Some people might skew a bit more protein-dominant - say, 60% protein and 40% fat. Bodybuilders and athletes in particular need more protein for recovery. But we’d counter by saying they also need more fat for energy - so the answer may not be increasing protein content but sticking with the 1:1 ratio and increasing calories overall.
That’s part of what makes the carnivore diet unique, though. You can do whatever works for you. Your body gives you all the feedback you need to know when it’s time to make tweaks. Try 1:1 first, though, and you’ll probably find it’s all you need.
How to Get Enough Fat on Carnivore Diet: Some of Our Favorite Fatty Meats For Carnivore Diet (and Other Tips)
You shouldn’t have much trouble getting enough fat on carnivore diet. It’s as simple as enjoying more fatty meats for carnivore diet and including some high-fat low-carb snacks in the mix. Here are some tips on hitting your macros consistently:
- Choose fatty cuts: There’s nothing wrong with enjoying tri-tip and other lean cuts from time to time. But ribeye, sirloin, brisket, and 70% ground beef are going to be your best bets.
- Look beyond beef: Chicken breasts won’t provide any fat content, but thighs will. You can also add lamb to your regular rotation. Lamb chops and lamb shoulder are very rich.
- Eggs: Scrambled, fried, boiled - however you enjoy them, they are a really good source of nutrients you won’t get from meat and a solid balance of protein to fat.
- Butter, tallow, and lard: Cooking with these will bring a delightful richness to any meal while adding some extra fat content. You can even drizzle tallow over your meals for extra credit!
- Dairy: Whole milk, yogurt, and certain cheeses are a great way to meet your fat goals on carnivore diet. Just make sure you read labels carefully, as plant-based ingredients can sneak into some of these foods.
Oh, and make sure you have the right carnivore diet snacks on hand as well. Our meat chips are a match made in heaven for the carnivore diet. Just two ingredients - meat and salt. That’s it. More specifically, regenerative meat from the most elite, ethical farms in the nation.
You can choose fatty cuts like our ribeye chips or brisket chips. Our steak chips have plenty of fat as well. They’re like meat pastries - light and airy at first before melting in your mouth, giving way to tantalizing flavors. Try them and see what keeps carnivores coming back for more.
Parting Thoughts on How Much Fat to Eat on Carnivore Diet
You should feel confident in how to get enough fat on carnivore diet at this point. The optimal carnivore diet fat to protein ratio is 1:1, and hitting it just means adding more fatty meats for carnivore diet, cooking with extra butter, lard, and tallow, and including some eggs and dairy.
Most importantly, make sure you have the right snacks on hand for your high-fat carnivore diet. Set yourself up for success at Carnivore Snax today!
Related Resources
Can you drink milk on carnivore diet? | Is cheese carnivore? | Best butter for carnivore diet
