What Exactly Is The Carnivore Diet?
The Carnivore diet is a high fat, moderate protein, and ZERO carbohydrate diet.
Simply put, if it comes from an animal you can eat it.
If it doesn’t come from an animal, you can’t eat it.
For food, what this breaks down to is primarily meat and butter/lard.
You want to go after the fattiest types of meat you can find so:
Fatty cuts of Steak, Eggs, Bacon, Lamb, Salmon, Mackerel, Chicken thighs, Pork ribs, etc.
For drinks, what this breaks down to is water, tea, and black coffee. (Heavy Cream is ok too.)
Everything else? Don’t worry about it, it’s not for you.
How Much Fat & How Much Protein Should You Eat Per Day?
When you are following the carnivore diet you should be eating around 70-80% Fat & 20-30% Protein per day.
What that means is this…
Lets say you eat 2,000 calories in one day.
- 1 gram of fat = 9 calories
- 1 gram of protein = 4 calories
- 1 gram of carbs = 4 calories
So a 70/30 split of fat/protein on a 2,000 calorie day would look like:
- 155g of Fat = 1,400 calories = 70% daily calories
- 150g of Protein = 600 calories = 30% daily calories
How Do You Increase The Amount Of Fat That You Eat?
This is a great question and one that is extremely important to your success on the carnivore diet.
One of the biggest problems with following a high-fat diet now-a-days is the fact that most places sell only LEAN meat.
(AKA meat that is high in protein and low in fat.)
For example, many steaks have the fat cut off before they package it. Most ground beef is around 90% lean / 10% fat, etc.
How you fight this is by doing 2 things:
1. Always buy the fattiest cuts of meat you can.
Not everyone can afford Ribeye steaks.
A good alternative we've found is called Chuck Steak.
Chuck steak is usually a very fatty cut of beef, and is usually a lot cheaper than other cuts because it is not a “prime cut”.
Other types of fatty meat include: Bacon/Pork Belly, Pork/Beef Ribs, Chicken Thighs, Salmon, Trout, Mackerel, Sardines, Herring.
2. ADD BUTTER TO EVERYTHING!
You are going to NEED to add butter to just about everything that you eat.
If you think you've got enough butter, you probably need more butter.
RedSteve's daily intake of butter is around 4 tbsp of butter per day, sometimes more.
Most of the time you'll just cook your meat in this butter. Once you're finished cooking you then pour the extra butter on top of your meal and eat it.
Alternatively, you could melt butter separately and drizzle or dip your food into it after you're done cooking it.
For ground beef, you can work butter (or lard/tallow) into the beef before you cook it, then cook it.
Bacon grease is a great and delicious alternative too! Cook bacon first, save all the grease, and then cook your eggs in the bacon grease + butter.
Bonus tip: Ask your local butcher if you can buy some beef fat (Tallow).
Most of the time butchers will cut the fat off the meat and throw it in the garbage.
So next time you go and buy some meat, ask the butcher if they have any fat or tallow for sale. They usually will and won't know how much to charge you, so they will end up charging you literally nothing.
RedSteve recently bought 5 pounds of grass fed tallow (beef fat) from a local rancher for $2!
Then you mix that tallow into your meat or just cook with it.
What Does Your Daily Diet Look Like?
Here’s an example of what RedSteve ate the other day:
- 2x tbsp of Kerrygold Irish Butter = 200 cals | 24g Fat | 0g Protein | 0g Carbs
- 4x XL Grade AA eggs = 320 cals | 20g Fat | 28g Protein | 0g Carbs
- 6x slices of Thick cut bacon = 360 cals | 30g Fat | 18g Protein | 0g Carbs
- 2 oz. Bacon grease = 509 cals | 56.4 g Fat | 0g Protein | 0g Carbs
Total so far = 1,389 calories | 130g Fat | 46g Protein
- 1 lb Grass Fed Ground Beef = 864 cals | 64g Fat | 80g Protein
- 2x tbsp of Kerrygold Irish Butter = 200 cals | 24g Fat |
- 3 oz Pork Ribs = 299 cals. 24g Fat | 19g Protein
- .5 oz Colby Jack Cheese = 55 cals. 4.5g Fat | 3.5g Protein | 0.5g Carbs
Total food for the day = 2,807 calories | 242g Fat (79%) | 148g Protein (21%) | 0.5g Carbs (0%)
How Many Times Do You Eat Per Day? Do You Ever Snack?
We’ve found that 2 meals per day is the optimal amount of meals that you need on the carnivore diet.
You can bump it up to 3 if you want, but anything more than that is excessive.
As for snacks, you’re going to be so full from all of the fat & protein in your big meals that you won’t be hungry for snacks throughout the day.
If you did want to have some snacks, go for meat & cheese.
Salami/Pepperoni and cheese is a good place to start.
Or beef jerky is a great snack. If you can find one without any sugar in it.
Can You Gain Muscle Eating A Carnivore Diet?
Yes. Absolutely. 100%.
Your body creates new muscle from protein.
On the carnivore diet you are eating a ton of protein and fat.
Protein helps you build new muscle.
Fat helps boost your testosterone.
It’s a win-win for muscle building.
Just make sure you’re getting in enough calories per day.
If you want to gain muscle, you need to eat a lot of calories. 2,500-3,000+ calories a day minimum.
How Much Weight Can You Expect To Lose On The Carnivore Diet?
Most people that follow the carnivore diet correctly will lose an average of 5 – 10 lbs in the first week on the diet alone.
This is primarily water & body fat lost.
Then it really comes down to how much body fat you have on your body.
When you are eating carnivore you will continuously lose body fat until you’re around 10-15% body fat or so.
This is even if you are eating 3,000+ calories a day.
Once you hit 10-15% body fat, you need to turn down the calories to continue to lose fat.
How Long Does It Take To Get Adapted To The Carnivore Diet?
This will vary based on the person and what you were eating before you began the carnivore diet.
If you have never done the carnivore diet or even a ketogenic diet before, you can expect it to take closer to 2 weeks.
If you are familiar with low carb diets then it can take only 1 week to get adapted.
Personally, we notice that most of the cravings go away after 5 days or so.
Isn’t The Carnivore Diet Terrible For Your Colon? Don’t You Need To Eat Fiber?
Nope, the Carnivore diet is actually very healthy for your colon (large intestine).
You don't need fiber actually. Fiber is insoluble, meaning that it doesn't break down in your body.
Fiber can't be digested by your body either so when it goes through your digestive system it is very abrasive and it essentially pushes the clogged up undigested plant material through your intestines and out of your body.
The carnivore diet on the other hand is very friendly to your digestive system.
Because your stomach acid is made to digest meat. Around 90% of all the meat you eat is digested in your stomach in about 45-60 minutes.
(Vegetables/plants are only partially digested and this takes 4-5 hours usually).
So when you're eating carnivore most of the food you eat is immediately digested, leaving only a small amount to pass through your colon.
Since the nutrients in meat are so bioavailable, your body basically takes all of the minerals/vitamins it needs from the meat leaving very little to be exited from your colon.
Believe it or not, when you go on a carnivore diet you end up farting a lot less, you poop a lot less (and it doesn't smell anywhere near as bad), due to the improved functioning of your digestive system.
How Are Your Energy Levels On Carnivore? Don’t You Get Tired Not Eating Any Carbs For Energy?
Your energy is FANTASTIC on the carnivore diet.
This is because fat is your body’s preferred form of fuel.
Why do you think you store extra calories you eat as body fat?
When you eat a carnivore diet you are literally bursting with energy.
There are no low-energy crashes after eating a meal and you don’t get the afternoon slump in energy either.
You just get smooth, clear, focused energy all day long.
Carbs don’t give you energy.
Carbs give you sugar spikes & crashes and carbs give you body fat to be used as energy later.
What’s The Best Way To Get Started With Carnivore Diet?
The best way to get started with the Carnivore diet is to just do it!
Just try the diet out for 7 days and see how you feel.
After being on the carnivore diet for 7 days you WILL see vast improvements in your energy levels, hunger levels, digestive system, and body fat levels.
We’re not saying you need to become a carnivore for the rest of your life.
Just give it a try and see how you feel.