Navigating a high-fat Diet like the carnivore diet can sometimes seem like a tightrope walk, particularly in the matter of achieving the right balance of macronutrients. This article will unravel the various aspects of getting enough fat on the carnivore diet, addressing key issues including the role of carbohydrates, the ratio of fat-to-protein, and potential implications of inadequate fat consumption.
Carnivore Foods That Have Carbs
Despite being mostly zero-carb, the carnivore diet does allow for some animal-based foods that carry trace amounts of carbs. Eggs, dairy products like cheese and milk, and organ meats like liver, fall into this category2. These nutrient-dense foods can be integrated into the diet unless strict carnivory is the goal.
What Happens if I Don’t Eat Enough Fat on a Carnivore Diet?
Dietary fat takes on the role of the primary energy source in the carnivore diet, with carbohydrate intake being almost negligible. Failure to consume enough fat can lead to issues like fatigue, constant hunger, and nutrient deficiencies, as certain vitamins require fat for absorption. Over time, hormonal imbalances and other health complications can ensue due to dietary fat’s crucial role in hormone production and cellular functions[^8^].
How Do I Add More Fat to My Carnivore Diet?
Boosting your fat intake on the carnivore diet involves selecting the right foods. Opt for fatty cuts of meat, organ meats, eggs, and high-fat dairy to get more fat in your diet. Adding butter or ghee to cooked meats, or including fatty fish in your meals can further enrich your fat content. Additionally, bone marrow, though often overlooked, is a stellar way to increase fat content – roasting bones and consuming the marrow provides a bounty of nutrients[^12^].
Achieving the right balance of fats and proteins is essential for providing your body with the fuel and nutrients it needs to function optimally within a carnivore lifestyle. Individual needs can vary significantly, so remember to listen to your body and adjust your diet accordingly. Always consult with a healthcare provider or nutritionist when making substantial dietary changes.
Key Fat Sources in the Carnivore Diet
For maintaining a high fat intake, there’s a diverse array of foods within the carnivore diet framework. Here are some top contenders:
Fatty Cuts of Meat
Choosing fatty cuts of meat like ribeye steak, pork belly, and chicken thighs with the skin intact is a sure-fire way to bump up fat consumption3. Apart from being calorie-rich, these cuts also contribute towards satiety, a crucial factor when navigating a carnivore diet.
Pork Belly
Pork belly is a standout choice for those following the carnivore diet due to its high fat content. As a fatty cut of meat, pork belly can contribute substantially to achieving the high-fat macro goal of the diet. Roughly composed of 53% fat, pork belly not only provides a rich, satisfying flavor but also serves as a prime source of energy and aids in the absorption of fat-soluble vitamins. Moreover, its generous fat content can contribute to feelings of satiety, which may support weight management efforts by keeping hunger at bay.
Organ Meats
Organ meats, also known as offal, like liver, kidney, and heart, are nutritious staples in human diets across the world. Not all offal is high in fat, but certain types like brain and bone marrow are teeming with it4. Offal also provides many essential nutrients that are less abundant in muscle meat.
Eggs
Eggs, especially egg yolks, are a treasure trove of fat and essential nutrients like vitamins A, D, E, and K5. Their versatility in preparation adds to their appeal in a carnivore diet.
Full-Fat Dairy
Full-fat dairy products like cheese, butter, and cream are great sources of fat, although individual tolerance to dairy may vary6.
Fatty Fish
Fatty fish like mackerel, sardines, trout, and salmon are high in fat, particularly omega-3 fatty acids, which play a crucial role in maintaining heart and brain health7.
Carnivore Diet Macro Percentages
A departure from the conventional balance of carbohydrates, fats, and proteins, the carnivore diet leans heavily towards fats and proteins, pushing carbohydrates out of the picture almost entirely. A typical macronutrient distribution for the carnivore diet might be in the ballpark of 60-70% fat and 30-40% protein, with carbohydrates barely making the cut1. However, the individual is king – each person’s body responds differently, and these ratios should be fine-tuned to meet personal health goals and dietary tolerances.
Can I Increase Carb Intake After Adapting to Carnivore?
Once your body has made the metabolic switch to a carnivorous diet, you might wonder about reintroducing carbs. It’s subjective, and while some might thrive on continued minimal carbs, others might benefit from a slight increase, particularly those involved in high-intensity physical activities[^9^]. The key is to observe how your body reacts and adjust accordingly, although this might deviate from a strict carnivore diet towards a more low-carb, carnivore-inspired diet.
Fat to Protein Macro Percentages
In the carnivore diet, dietary fats should ideally constitute the majority of your calories. A popular ratio is 2:1 in favor of fats by weight. For instance, consuming 200g of fat for every 100g of protein[^10^]. Consuming protein excessively can lead to a state called gluconeogenesis, where the body converts protein to glucose, potentially disrupting ketosis if that’s your goal[^11^]. This underscores the importance of maintaining higher fat intake relative to proteins.
How did the carnivore diet come about?
The carnivore diet, often referred to as a zero-carb diet or an all-meat diet, is a dietary plan that involves consuming only animal products. The origins of the diet are not precisely documented, but there are a few threads we can follow to understand how it came into prominence.
Historical Precedent:
Many indigenous cultures around the world have traditionally consumed a mostly carnivorous diet due to geographical limitations. For instance, the Inuit people in the Arctic regions had diets rich in fish, whale, and seal, with very few plant foods due to the extreme cold conditions limiting vegetation. Similarly, the Maasai people in Africa are known for their meat and dairy-heavy diet. It’s important to note that these diets were often the result of necessity rather than choice.
Vilhjalmur Stefansson
Vilhjalmur Stefansson, a Canadian Arctic explorer and ethnologist, spent extensive time living with and studying Inuit tribes in the early 20th century. He adopted their mostly-meat diet and claimed to experience improved health. Upon returning to the United States, he was met with skepticism from the medical community. To prove his claims, he and a fellow explorer participated in a controlled experiment in 1928 where they ate only meat for a year under medical supervision. They reportedly maintained good health throughout the experiment, thus drawing attention to the idea that a meat-only diet could be sustainable.
Low-Carb and Ketogenic Diets:
The resurgence of low-carb and ketogenic diets in recent decades, which emphasize reducing carbohydrate intake in favor of fats and protein, paved the way for more extreme variations like the carnivore diet. The Atkins Diet, introduced in the 1970s, was one of the first popular diets to promote low-carb eating. Later, the ketogenic diet, which was initially developed in the 1920s as a treatment for epilepsy, gained popularity for weight loss and other potential health benefits.
Social Media and Online Communities:
The recent rise in popularity of the carnivore diet can largely be attributed to social media and online communities. Figures like Shawn Baker, a former orthopedic surgeon, became well-known proponents of the diet and amassed large followings. Online forums and social media platforms have allowed individuals to share their experiences, recipes, and perceived benefits of the carnivore diet, contributing to its increasing visibility and adoption.
It’s crucial to note that while these historical and contemporary trends give us an understanding of how the carnivore diet emerged, they don’t necessarily provide scientific endorsement of the diet.
Footnotes
D’Agostino, Dominic P., et al. “Therapeutic ketosis with ketone ester delays central nervous system oxygen toxicity seizures in rats.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 304.10 (2013): R829-R836.
Cordain, Loren, et al. “Origins and evolution of the Western diet: health implications for the 21st century.” The American journal of clinical nutrition 81.2 (2005): 341-354.
US Department of Agriculture. “USDA national nutrient database for standard reference, release 28.” Nutrient Data Laboratory Home Page (2015).
Mithen, Richard F., Ruan Mithen, and John C. Brown. “The role of glucosinolates and the jasmonic acid pathway in resistance of Arabidopsis thaliana against molluscan herbivores.” Molecular Ecology 10.2 (2001): 337-350.
Miranda, J. M., Anton, X., Redondo-Valbuena, C., Roca-Saavedra, P., Rodriguez, J. A., Lamas, A., … & Cepeda, A. (2015). Egg and egg-derived foods: effects on human health and use as functional foods. Nutrients, 7(1), 706-729.
Thorning, T. K., Raben, A., Tholstrup, T., Soedamah-Muthu, S. S., Givens, I., & Astrup, A. (2016). Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food & Nutrition Research, 60(1), 32527.
Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1-7
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