The carnivore diet, a restrictive eating plan centered around animal products, has gained popularity for its potential benefits in weight loss and overall health. A variation of this diet, the high-fat carnivore diet, emphasizes an even greater intake of fat from animal sources. This article delves into the intricacies of the high-fat carnivore diet, exploring its benefits, how to increase fat intake effectively, and potential considerations.
What is the High-Fat Carnivore Diet?
The high-fat carnivore diet is a version of the standard carnivore diet, where the majority of your caloric intake comes from high-quality fats. The focus of both diets is on fat. On a high-fat carnivore diet, this number increases to 80% (or more), which is called the 80/20 rule. The remaining 20% should come from high-quality protein from animal sources.
You always want to eat 1 gram of protein per pound of lean body mass. You can also aim for about 1 gram of fat and 1 gram of protein per pound of desired body weight.
Why Consume Fat on the Carnivore Diet?
Humans have consumed fatty animal meats for approximately 2 million years. We have inherited meat-eating genes, and our bodies can efficiently digest animal fat to produce energy. Interestingly, 50-65% of the calories in human breast milk have a fatty content similar to animal fat, and 54% of this milk is saturated.
Here are some of the reasons why fat consumption is essential on the carnivore diet:
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- Cardiovascular Health: Studies suggest that animal fats are more beneficial to our cardiovascular health than plant-based oils, contrary to common beliefs.
- Cell Structure: Fat helps build and maintain vital membranes for the body’s cells.
- Autoimmune Function and Inflammation: Fatty acids can positively impact autoimmune conditions and reduce inflammation. Omega-3 fatty acids are also linked to protection against intestinal inflammation.
- Mental Health: Omega-3 fatty acids can help improve mental health issues like depression and anxiety and positively impact mood.
- Energy Source: Adequate amounts of the right types of fat provide energy without causing obesity if not overeaten.
- Hormone Balance: Fat helps regulate various hormones in the body. For example, certain fatty acids are linked to a lower risk of anovulation in women.
- Insulin Resistance: Polyunsaturated and omega-3 fatty acids can positively affect insulin resistance.
- Obesity: A review of 16 studies revealed that consuming high-fat dairy products, such as butter, can surprisingly decrease the risk of obesity.
How a High-Fat Carnivore Diet Aids Weight Loss
The high-fat carnivore diet promotes weight loss through several mechanisms:
- Burning Fat Instead of Carbs: By consuming almost zero carbohydrates, the body enters ketosis, using fat reserves for energy. Higher fat intake accelerates ketosis, aiding weight loss.
- Reducing Appetite: Increased ketone levels from fatty animal products stabilize blood sugar, leading to consistent energy levels and reduced cravings. Protein also boosts hormones like peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), promoting fullness and decreasing hunger.
- Increased Energy Expenditure: Breaking down fat and producing ketones requires extra energy, potentially increasing calorie burn and weight loss.
Potential Pitfalls of High Fat Consumption
While fat is crucial, overconsumption can lead to:
- Caloric Surplus: Consuming more calories than you burn, especially from unhealthy fats and processed foods, can lead to weight gain.
- Insulin Resistance: A diet high in carbohydrates, unhealthy fats, and processed foods can increase insulin resistance, leading to higher insulin levels and increased fat storage.
- Lack of Physical Activity: Insufficient physical activity hinders calorie deficit creation, impacting weight loss.
- Energy Density: Fats are calorie-dense. Consuming high-fat foods without portion control can lead to exceeding energy needs.
Determining Your Ideal Fat Intake
Generally, individuals on a carnivore diet aim for 70% of their caloric intake from fat. On a high-fat carnivore diet, this increases to 80% or more. The remaining 20% should come from high-quality protein.
You can also calculate your needs based on your desired body weight, aiming for approximately 1 gram of fat and 1 gram of protein per pound. Remember that fat has 9 calories per gram, while protein has 4.
Best Fat Sources for the Carnivore Diet
To increase fat intake on a high-fat carnivore diet, consider these sources:
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- Grass-fed Butter: Rich in nutrients like vitamin A, beta carotene, healthy unsaturated fats, and CLA, it's a cost-effective option.
- Beef Tallow/ Beef Butter
- Lard
- Bacon Grease
- Chicken Fat
- Ghee
- Egg Yolks: Can be added raw to burgers or used in sauces and soups.
- High-Fat Meats: Incorporate fatty cuts of meat into your diet.
Some people transitioning to the carnivore diet may find it hard to stick to only meat, salt, and water and try to minimize carbs gradually, you can also eat limited amounts of avocado, mayo, or avocado oil to consume more fat, as the important thing is to start a healthier lifestyle, not perfection!
Sample High-Fat Carnivore Meal Plan
Here is a sample 3-day high fat Carnivore meal plan:
Day 2
- Breakfast: Omelet with eggs, cheese, and cooked bacon.Coffee with heavy cream
- Lunch: Ground beef patties cooked in butter or ghee. Side of bone marrow or fatty cuts of beef
- Dinner: Grilled lamb chops. Hard-boiled eggs or slices of high fat cheese
Day 3
- Breakfast: Steak and eggs cooked in bacon fat or lard
- Lunch: Chicken thighs roasted with skin-on, cooked in duck fat. Pork belly slices or pork rinds
- Dinner: Beef liver cooked in butter. Fatty cuts of beef or pork, slow-cooked or roasted
- Snack: Smoked salmon or other high fat fish. Bone broth
Plant-Based Fats: Are They Allowed?
The carnivore diet excludes all plant-based products, including plant-based fats. Seed oils and polyunsaturated fats like soybean oil, corn oil, sunflower, safflower, cotton seed, rape, peanut oil, and similar plant-based oils can cause inflammation in our bodies.
Animal-Based Fats vs. Plant-Based Fats
Animal fats and plant-based fats differ in their composition and nutritional profiles. Animal-based fats are favored on the carnivore diet due to the following reasons:
- Nutrient Density: Fats are nutrient-dense.
- Complete Protein: Fats contain complete protein, providing all essential amino acids
- Energy and Satiety: Fats increase energy levels and are satiating.
- Digestibility: Fasts are easier to digest, so a good option for sensitive individuals.
Potential Side Effects of a High-Fat Carnivore Diet
- Nutrient Deficiencies: While animal products provide many nutrients, some may worry about deficiencies from cutting plant-based foods. However, you can gain the necessary nutrients from animal products. You can also take supplements if needed.
- Digestive Issues: Some individuals may experience digestive issues like constipation or diarrhea when transitioning to a high-fat carnivore diet. Drinking enough water and consuming fiber from animal products (such as organ meats) can help.
- Electrolyte Imbalance: As the body adapts to low-carbohydrate intake, electrolyte imbalances may occur, causing dizziness, fatigue, or muscle cramps. Consuming enough sodium, potassium, and magnesium is crucial.
- Keto Flu: Transitioning to a high-fat, low-carbohydrate diet may cause keto flu, with symptoms like headaches, nausea, irritability, and fatigue. Staying hydrated and consuming electrolyte drinks can alleviate these symptoms.
- Cholesterol Levels: Individuals respond differently to dietary fats. Some may experience increased total cholesterol, LDL (bad) cholesterol, and HDL (good) cholesterol, while others may not notice significant changes.
Addressing Common Concerns
- Is the carnivore diet safe? This diet probably won’t hurt you if you’re healthy and you go on it for a short period of time. But it’s not recommended. “It’s certainly not a plan that dietitians or health professionals advocate,” says Zelman. “It’s very restrictive. And it concerns me that there’s so little fiber.”
- Can you lose weight on a carnivore diet? One reason is that they cut out calorie-filled, sugary junk foods like cookies, cake, and sodas. And the high protein and fat content of the carnivore diet should prevent you from feeling hungry
- Are there any disadvantages to going on a high fat Carnivore diet? Side effects of the High Fat Carnivore Diet include Nutrient Deficiencies, Digestive Issues, Electrolyte Imbalance, Keto Flu.
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