CARNIVORE FOODS - WHAT TO EAT
The carnivore diet foods might seem pretty obvious on the surface but the devil is in the details. In this guide you'll learn why carnivore is high fat, what foods are a good source of fuel and micro nutrients, what foods to eat and what foods to avoid.
CARNIVORE IS HIGH FAT, NOT HIGH PROTEIN
If you're coming from a keto diet then you'll more than likely be accustomed to eating a higher fat diet and understand how the body utilizes fat for fuel. If a low carb diet is new to you, you might still feel as though fat is something you should avoid. Afterall, that's what the mainstream science says.
But a true carnivore needs fat. In fact, a carnivore needs just as much, if not more of their calories from fat than protein. That means that while steaks are certainly on the menu, sources of animal fat should be too.
WHY THE BODY NEEDS FAT
Our ancestors almost certainly ate a mostly animal diet and the best source of energy from an animal is the fat. It's possible to get energy from protein too but this process, called gluconeogenesis, is costly.
Almost every cell in your body is made from or supported by fat molecules so it stands to reason that by eating fat, we're supporting the natural mechanisms of our body.
When our ancestors ate a high carb diet it was typically from eating seasonal fruit. In return, the fruit plant gets a mechanism to spread their seed. Seasonal fruit is designed to fatten an animal up so it can survive the winter on little to no food by stimulating insulin production and therefore fat storage.
HOW TO SWITCH TO FAT AS A SOURCE OF FUEL
While the body can run on both fat and carbohydrates, fat is the preferred source of fuel for almost every mechanism in the body but the body will only switch to fat if carbohydrate supplies are low.
To reduce carbohydrate supplies you need to reduce carbohydrate consumption. In doing so, your body will begin to make the switch.
But the switch to a carnivore diet isn't easy for everyone so it's important to keep a few things in mind:
CARNIVORE Food List
Any type: Beef, pork, lamb, game, poultry, etc. Ideally choose organic or grass-fed meats.
Organs are an acquired taste but are an essential part of a well formulated nose to tail diet. Try to include beef heart, beef liver, chicken liver, chicken liver, kidneys and brains.
All kinds of eggs from most birds. Choose organic where possible
FISH AND SEAFOOD
Choose fatty fish such as salmon, mackerel, sardines or herring are great, and might even have health benefits due to high amounts of omega-3 fatty acids. Other seafoods include scallops, shrimp, squid, swordfish, tilapia, trout and tuna.
Choose full-fat options where possible, like real butter, full fat cream, sour cream, Greek yogurt and high-fat cheeses. Try to limit regular milk, reduced fat and skim milk as they contain a lot of sugar.
FATS AND OILS
For cooking, use butter, duck fat, ghee, lard, schmaultz, chicken fat, suet and tallow.
Foods to Avoid on the Carnivore Diet
While it might seem quite obvious that any food that isn't an animal are foods to avoid while on the carnivore diet, there are also some animal foods that you should limit or avoid.
Water should be your first choice where possible. If you think you'll struggle with water intake, consider sparkling water.
Carnivore Food Macros
Remember, protien is easy to find on the carnivore diet, but due to fat fear generated by the media, it's pretty tricky to find fat, your main source of energy. Check out this guide to carnivore food macros to get a head start.
Beef (per 4 ounces/113 grams)
Pork (per 4 ounces/113 grams)
Dairy (per Ounce/28 Grams)
Poultry (per 4 ounces/113 grams)
Seafood (per 4 ounces/113 grams)
Fats & Oils (per tablespoon)
Carnivore Diet Food FAQ
DO I NEED TO TAKE ELECTROLYTES?
If you feel OK, no. You won't need any additional electrolytes. If you feel as though you're getting the flu (keto flu), you may need to add more salt to your diet.
IS GRASS FED REALLY BETTER THAN GRAIN FED BEEF?
It's still too early to say. If you can afford grass fed beef and you're concerned about animal welfare, it could be a good option for you. If you can't afford it, you can get the same benefits from grain fed meat. There's also some research to suggest that grain fed, while nutritionally inferior, is more environmentally friendly due to the processes being more efficient.
ISN'T CARNIVORE EXPENSIVE?
When you consider how much you consume and how much you waste compared to the price of a standard American diet, the carnivore way of life can be much less expensive. All of the money you would have spent on various fruits and vegetables will be available to spend on meat, eggs and dairy.
DON'T I NEED FIBER?
No. In fact, there is currently zero evidence that fiber aids digestion in anyway. In fact, most research seems to suggest that a low or zero fiber diet actually helps people with symptoms of IBS, like stomach upset, gas, diarrhea or constipation.