Should I Try a High-Fat Carnivore Diet?

Choosing to be on a high-fat carnivore diet is a nuanced journey tailored to individual health histories and wellness goals. Our approach is to guide you through identifying how a high-fat carnivore diet can align with your objectives, whether it’s for weight management, improving energy levels, or addressing specific health concerns.

 

Recognizing the importance of personalization, we support the idea that dietary adjustments are essential for optimizing health outcomes and achieving long-term wellness. Let’s take a closer look at whether a high-fat carnivore diet may be right for you.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, centered on animal-based foods, is adaptable to meet individual health objectives and dietary preferences. It spans several variations:

 

The Beef-Only Carnivore Diet

Ideal for those with autoimmune and deeper chronic conditions, focusing on beef for its simplicity and elimination diet benefits. However, incorporating a variety of meats once tolerated is suggested for long-term nutritional balance.

 

The Lion Diet

The lion diet targets individuals needing strict elimination diets, limiting intake to ruminant meats, salt, and water, with possibilities for reintroducing other meats gradually.

 

The Nose-to-Tail Carnivore Diet

Encourages consuming the entire animal, including organ meats, for comprehensive nutrition, with caution advised for those with specific health conditions to avoid nutrient imbalances such as vitamin A toxicity.

 

The Meat Only Carnivore Diet

Includes all types of muscle meat, excluding organ meats, dairy, and eggs, suited for those seeking a foundational elimination diet. Ideal for individuals looking for optimal healing who are able to tolerate a variety of muscle meats.

 

The Zero-Carb Carnivore Diet

Comprises dairy, eggs, and meats with minimal to no carbs, recommended for individuals without significant chronic health issues and who tolerate diary and eggs.

 

The Carnivore Keto Diet

A low-carb, high-fat regimen that merges ketogenic principles with the carnivore diet, the carnivore keto diet also includes low toxicity vegetable options such as avocados and cucumbers. This variation is better suited for those who are metabolically healthy or have completed enough healing.

 

The Carnivore-ish Keto Diet

Offers flexibility with added ketogenic elements while focusing on animal-based foods, ideal for metabolically healthy individuals without food addiction issues. With the addition of other keto favorites such as nut products and sugar alternatives, this variation offers the most variety.

 

Animal-Based Diet

Broadens the carnivore diet to include fruits, honey, and raw dairy, observed to usually only benefit metabolically flexible individuals and elite athletes. We don’t generally recommend this variation due to the risks of combining high fat and fruit.

 

This tailored approach ensures that individuals can select a diet variation that aligns with their health goals and dietary needs.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet offers many health benefits that cater to various wellness goals. This meat-centric approach to eating focuses on consuming animal products exclusively, thereby eliminating the intake of carbohydrates, processed foods, and plant-based foods. Here’s an exploration of the countless benefits this diet offers, making it an attractive option for those looking to revamp their dietary habits.

 

• Nutritional Completeness: Animal products are rich in essential nutrients that are bioavailable, meaning the body can easily absorb and utilize them. This includes high-quality proteins, vitamins (particularly B12, A, and D), and minerals such as zinc, iron, and selenium. Unlike plant-based diets that might require supplements to meet nutritional needs, the carnivore diet naturally provides these vital nutrients in abundance.

 

 

• Digestive Health: Many individuals find relief from digestive issues when switching to a carnivore diet. The elimination of fiber and plant-based foods, which can be irritants to some digestive tracts, leads to reduced bloating, gas, and inflammation. This diet simplifies digestion and optimizes gut healing, making it particularly beneficial for those with IBS, Crohn’s disease, and other gastrointestinal disorders.

 

• Weight Management: The high protein and fat content of the carnivore diet can enhance satiety, reducing overall calorie intake without the need for counting calories or portion control. Protein has a high thermic effect, meaning it burns more calories during digestion compared to fats and carbohydrates. This, coupled with the diet’s ability to stabilize blood sugar levels, can lead to effective weight loss and management.

 

• Mental Clarity and Energy Levels: By eliminating sugar and carbohydrates, the carnivore diet stabilizes blood sugar levels, preventing spikes and crashes that can affect mood and energy. Many clients in our practice have enhanced mental clarity and sustained energy throughout the day, attributed to the consistent fuel provided by fat and protein.

 

 

• Inflammation Reduction: Chronic inflammation is linked to numerous diseases, including heart disease, diabetes, and autoimmune conditions. The carnivore diet, rich in omega-3 fatty acids (especially from fish and grass-fed meats), and devoid of inflammatory omega-6 fatty acids found in vegetable oils, can significantly reduce inflammation markers in the body.

 

• Autoimmune and Disease Management: For individuals with autoimmune diseases, the elimination of potential dietary triggers is crucial. The carnivore diet removes foods with anti-nutrients and toxins that may exacerbate symptoms, such as gluten, lectins, and nightshades, offering a dietary approach to managing and potentially alleviating autoimmune conditions.

 

• Simplicity and Convenience: The straightforward nature of the carnivore diet, focusing on meat, fish, and animal products, eliminates the complexity of meal planning associated with balancing a wide variety of foods. This simplicity can make it easier to adhere to, reducing the mental load associated with dietary choices.

 

• Improved Physical Performance: The diet supports muscle maintenance and growth through its high protein content, essential for athletes and physically active individuals. Additionally, the diet’s role in reducing inflammation can enhance recovery times and overall physical performance.

 

The carnivore diet offers a unique and effective approach to health and wellness, addressing various nutritional needs, improving digestive health, and offering a straightforward path to managing weight and chronic health conditions. Its focus is on high-quality animal products ensuring nutritional completeness, making it an appealing option for those seeking to optimize their health through diet.

 

Who Should Try the Carnivore Diet?

 

 

The carnivore diet appeals to a wide range of individuals across various ages and backgrounds. This approach is not restricted to a specific demographic; instead, it calls for a diverse audience looking for alternatives to the traditional diets filled with carbohydrates and processed foods.

 

At the heart of its adaptability is the diet’s capacity to be personalized, making it a viable option for nearly anyone. Whether someone is struggling with chronic health issues, looking to optimize their metabolic health, or simply curious about simplifying their eating habits, the carnivore diet can be tailored to meet these distinct needs. Its focus on high-quality proteins and fats from animal sources makes certain that followers receive a rich supply of essential nutrients, potentially leading to improved health outcomes across the board.

 

By focusing on animal products, individuals may find relief from autoimmune symptoms, digestive issues, and other health concerns, thanks to the elimination of potentially irritating plant-based compounds. In addition, the diet’s straightforward nature eliminates the guesswork and complexity often associated with balancing a wide array of food groups, making it an attractive option for those seeking a clear and concise dietary framework.

 

The carnivore diet presents a unique opportunity for individuals from all walks of life to explore a dietary path that prioritizes nutrient density, simplicity, and personalization. Whether one’s goal is to address specific health concerns or to experiment with a minimalist approach to eating, the carnivore diet offers a flexible framework that can be adapted to suit a broad spectrum of nutritional needs and preferences.

 

Carnivore Diet Macros for Fat

 

 

Understanding the caloric content of macronutrients is crucial for effective weight management and health optimization. Proteins and carbohydrates each provide four calories per gram, whereas fats are more calorically dense, offering nine calories per gram. This fundamental difference highlights why meals richer in fats inherently contain more calories, influencing daily caloric intake.

 

While the calories-in-calories-out (CICO) theory is widely debated, its applicability varies from person to person due to differences in metabolic rates and hormonal health. For instance, one individual might burn 1200 calories at rest, while another only manages 1000 calories daily, showing the variability in metabolic efficiency. Understanding one’s own metabolic health and hormonal balance is key to leveraging the CICO principle effectively. Reducing caloric intake drastically, such as to 600 calories per day, may result in weight loss initially; however, it can ultimately lead to metabolic slowdown, hormonal imbalances, and reduced thyroid function, causing CICO ineffective for sustainable weight management.

 

The emphasis on high-fat intake within the carnivore community aims to keep overall calorie counts in check while meeting nutritional needs. However, this strategy may inadvertently lead to insufficient protein intake, as evidenced by some individuals consuming as little as 50 to 60 grams of protein daily, alongside an 80% fat ratio. This level of protein intake reaches the minimum recommended daily allowance (RDA) but isn’t ideal.

 

The Risks of Undereating On a High-Fat Carnivore Diet

Following a carnivore diet requires careful consideration of protein and caloric intake to maintain hormonal and thyroid health. Solely relying on lean protein or grass-fed beef may not provide sufficient fat or calories for optimal health.

 

Determining the appropriate amount of food to consume on a carnivore diet is crucial. The diet’s focus on animal products provides a rich source of essential nutrients, but it’s vital to ensure adequate protein intake to support bodily functions, including hormone production and metabolic rate.

 

A general guideline suggests consuming a minimum of 0.8 grams of protein per pound of ideal body weight daily. For someone weighing 150 pounds, this equates to at least 120 grams of protein each day. Ideally, individuals may aim for 1 gram of protein per pound of body weight, aligning with recommendations for maintaining muscle mass and overall health.

 

The Benefits of a High-Fat Carnivore Diet

Opting for a high-fat carnivore diet brings a host of benefits, appealing to a diverse group looking to optimize their health through nutrition.

 

Firstly, a high fat intake is important for hormone production and regulation. Fats serve as the building blocks for hormones, including testosterone, which is vital for muscle maintenance, bone density, and overall well-being. By providing a rich source of dietary fats, the carnivore diet supports the body’s hormonal balance, contributing to improved health outcomes.

 

What’s more, the diet’s high-fat content promotes satiety, helping to curb hunger and reduce overall calorie intake without the need for counting calories or restrictive eating patterns. This can be particularly beneficial for weight management and metabolic health, as it prevents the spikes in blood sugar and insulin levels associated with carbohydrate consumption.

 

High-fat carnivore diets can be powerful for healing but it’s critical to ensure you’re getting enough protein daily. Working with a trusted carnivore diet nutritionist is always recommended to create the right high-fat carnivore meal plan and regimen for you.

 

Finding the Right Carnivore Diet Macros for You

 

 

In our recent interview with Dr. Donald Layman, he reinforced the notion that while protein intake is essential daily, carbohydrates and fats can be adjusted to meet energy needs. Dr. Layman highlighted the challenges of muscle mass recovery post-40, noting significant losses through excessive fasting or prolonged inactivity, with young adults and older individuals experiencing noticeably different rates of muscle loss.

 

We are generally fans of 75% fat in terms of total calories on a carnivore diet. We’ve seen many of our clients heal in that range. Some people need 80% fat in terms of total calories, but we should not reduce the protein levels below 0.8 g per 1 lb. of ideal body weight long term. We risk losing muscle.

 

Sometimes, we recommend starting our female clients at 80% fat in total calories while ensuring they keep a minimum of 0.8 grams of protein per ideal body weight. Once they sleep through the night or get their cycle back, we start reducing the total fat intake. Then they can go down to 70%-75% fat in total calories. We stay here until we find a symptom-free baseline and focus on weight loss later.

 

For men, we usually start at 70% fat in total calories and then reduce fat percentages from there.

 

Closing Thoughts On High-Fat Carnivore Diets

Throughout our exploration of the high-fat carnivore diet, we’ve explored its numerous benefits, guidelines for optimal protein and fat intake, and expert insights, highlighting its potential for transforming health. This diet emphasizes the consumption of animal products, particularly those rich in fats, supporting a range of health benefits from hormonal balance to weight management. By focusing on high-fat foods, individuals can experience enhanced satiety, simplified meal planning, and improved metabolic health.

 

We’ve discussed the importance of tailoring fat and protein ratios to individual needs, with a general recommendation leaning towards 75% of total calories from fat, ensuring protein intake doesn’t dip below 0.8 grams per pound of ideal body weight. This balance is crucial for maintaining muscle mass, especially as one ages, and for supporting overall health.

 

Expert insights from Dr. Donald Layman stress the necessity of adequate daily protein against the backdrop of adjustable fat and carbohydrate consumption. Specific recommendations for starting fat ratios vary by gender and individual health goals, focusing on the importance of customization for optimal results.

 

The high-fat carnivore diet offers a nutrient-dense, satisfying, and health-promoting eating plan that prioritizes fat and protein while accommodating individual health needs and goals.

 

Work With Our Trusted Carnivore Diet Functional Nutritional Therapy Practitioners

The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving clients from around the globe. We’re passionate about helping our clients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to helping clients personalize high-fat carnivore diets for healing. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.