Explore the intricacies of the carnivore diet with our simple guide and dive into the high-fat nature of this dietary approach, discover optimal sources of fuel and micronutrients, and discern which foods to incorporate and which to steer clear of.
So, What Foods Can I Eat On A Carnivore Diet?
If you’re used to a keto diet, you’re probably familiar with eating lots of fat and how it helps your body. But if you’re new to low-carb eating, you might think fat is bad because that’s what most people say.
But for a real carnivore diet, fat is key. Actually, carnivores need just as much, if not more, of their energy from fat than from protein. So besides steaks, it’s important to include sources of animal fat too.
WHY FAT IS IMPORTANT Our ancestors mostly ate animals, and the best energy source from animals is fat. While you can get energy from protein, it’s not as efficient.
Almost all our body cells are made from or supported by fat, so eating fat helps our body work well.
Our ancestors used to eat lots of carbs from seasonal fruit. This made animals fatter, helping them survive winter with less food. But it also made them store fat.
HOW TO USE FAT AS ENERGY Our bodies can run on both fat and carbs, but they prefer fat. They’ll switch to burning fat for fuel when there’s less carbs around.
To use fat as fuel, you need to eat less carbs. This helps your body make the switch.
But switching to a carnivore diet isn’t easy for everyone, so here are some tips:
- Cut down on carbs quickly. It’s hard for your body to keep switching between fuel sources.
- Eat as much non-carb food as you need. You’ll feel full for longer.
- Once you’re used to using fat for fuel, you can adjust how much fat you eat to reach your goals. Eat less fat to lose weight, and more fat to gain weight.
Carnivore Diet Food List
Meats
Any type: Beef, pork, lamb, game, poultry, etc. Ideally, choose organic or grass-fed meats.
Organ 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.
Eggs
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.
Dairy
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.
What Foods To Avoid On A Carnivore Diet
While it’s clear that non-animal foods are off-limits on the carnivore diet, there are also certain animal products to be cautious of.
- PROCESSED MEATS: These are often low in nutrients and contain additives.
- LOW-FAT MILK: Avoid low-fat or skim milk as they can be high in sugar. If needed, use a small amount in coffee or tea.
- SEASONINGS & SAUCES: While some seasonings like salt, thyme, or paprika are acceptable, excessive use can upset sensitive stomachs. Be mindful of how much you use.
Drinks For Carnivores
Water
Water should be your first choice where possible. If you think you’ll struggle with water intake, consider sparkling water.
Bone Broth
Broth from the bones of any animal can create a warm and soothing drink.
Coffee
Black coffee, coffee with cream or coffee with milk are all fine. Just keep in mind that cream comes with extra calories that you may not account for when trying to lose weight.
Tea
Tea with a drop of milk or cream is OK. Green tea with no milk is better.
