How to Eat More Fat on the Carnivore Diet: A Comprehensive Guide

The carnivore diet, a regimen centred on consuming animal-based foods, emphasises fat as a crucial macronutrient. While the diet inherently includes protein and fat, ensuring optimal fat intake is key to maintaining energy, satiety, and overall health. Many overlook the importance of fat quality and quantity, focusing instead on lean cuts of meat. In this article, we’ll delve into the role of fat, the risks of consuming too little, and practical tips for boosting fat intake on the carnivore diet.

Why Fat Is Essential on the Carnivore Diet

Fat is not just a calorie source—it’s a cornerstone of health on the carnivore diet. Without sufficient fat, the body may face challenges in energy production, hormone balance, and overall function. Here’s why fat matters:

1. Sustained Satiety

Fat promotes fullness by slowing digestion, which helps curb hunger and reduce cravings throughout the day.

2. Hormonal Support

Hormones like testosterone, oestrogen, and cortisol depend on dietary fat for their synthesis. A lack of fat can disrupt hormonal balance, leading to fatigue, mood swings, and reduced vitality.

3. Brain Health

The brain thrives on fats, particularly saturated fats. These fats are integral to cognitive function, memory, and emotional well-being.

4. Energy Production

In a low-carbohydrate diet like the carnivore diet, fat becomes the primary energy source. It powers your body while supporting metabolic efficiency.

The Risks of Eating Too Little Fat on the Carnivore Diet

Here are some of the risks you face when you don’t eat enough fat on the carnivore diet:

Rabbit Starvation

Eating only lean meats without sufficient fat can lead to “rabbit starvation.” This condition is marked by nausea, fatigue, and irritability caused by protein overload and insufficient fat intake.

Imbalance of Omega-6 Fats

Pork and chicken are common fat sources on the carnivore diet, but commercially raised versions can be high in omega-6 fatty acids due to their feed. Excess omega-6 consumption may increase inflammation, contributing to chronic conditions like arthritis and cardiovascular disease.

How to Eat More Fat on the Carnivore Diet

1. Prioritise Fatty Cuts of Meat

Choosing the right cuts of meat can significantly boost your fat intake. Opt for options like:

  • Ribeye
  • Short ribs
  • Pork belly
  • Lamb shoulderThese cuts are naturally marbled with fat, making them both flavourful and nutrient-dense.

2. Cook with Animal-Based Fats

Avoid inflammatory seed oils like canola and soybean oil. Instead, cook with:

  • Beef tallow
  • Duck fat
  • Lard
    These fats are stable at high temperatures, rich in nutrients, and free of harmful additives.

3. Include Whole Eggs in Your Diet

Egg yolks are an exceptional source of fat, vitamins, and choline, which supports brain health. For an extra fat boost, consider eating more yolks than whites.

4. Add Butter or Ghee

Butter and ghee is a rich source of saturated fats that promote gut health and provide quick, clean energy. Use them liberally as a cooking medium or topping.

5. Eat Fatty Fish Weekly

Incorporate fish like salmon, sardines, and mackerel, which are high in omega-3 fatty acids. These fats help balance omega-6 intake and support cardiovascular and brain health.

6. Enjoy Bone Marrow and Organ Meats

Bone marrow is an excellent fat source, while organ meats like liver and heart offer a dense supply of fat-soluble vitamins, including A and D.

7. Try High-Fat Dairy (if tolerated)

Some carnivore dieters enjoy high-fat dairy like cream, cheese, or sour cream. These can add variety and enhance the flavour of meals while boosting fat intake.

8. Snack on Pork Rinds and Beef Fat Trimmings

For convenient, on-the-go options, consider pork rinds or beef fat trimmings. These snacks are satisfying, crunchy, and high in fat content.

Tips for Maximising Fat Quality

  1. Choose Grass-Fed and Pasture-Raised Options
    These meats are richer in omega-3 fatty acids and lower in omega-6 compared to conventionally raised counterparts.
  2. Limit Omega-6 Fats
    Minimise consumption of pork and chicken from grain-fed sources, as they tend to be higher in inflammatory fats.
  3. Focus on Whole Foods
    Stick to unprocessed, whole-animal fats like tallow, suet, and butter for optimal health benefits.

Benefits of Eating More Fat on the Carnivore Diet

When you increase your fat intake, you may notice several improvements in health:

  • Enhanced mental clarity and focus
  • Better energy levels throughout the day
  • Reduced inflammation and joint pain
  • Improved digestion and nutrient absorption

FAQs About Fat and the Carnivore Diet

1. Why is fat more important than protein on the carnivore diet?
While protein is crucial, fat serves as the primary energy source, particularly in low-carb diets. Without enough fat, you may experience fatigue and nutrient deficiencies.

2. How much fat should I consume daily?
A common recommendation is to aim for a fat-to-protein ratio of 2:1 by weight for optimal energy and health benefits.

3. Can I eat too much fat on the carnivore diet?
Excessive fat can lead to digestive discomfort, but it’s unlikely to harm long-term health if you focus on high-quality sources.

4. Is butter or ghee better for the carnivore diet?
Both are excellent, but ghee has the advantage of being lactose-free, making it suitable for those with dairy sensitivities.

5. Should I avoid omega-6 fats completely?
It’s not necessary to eliminate omega-6 fats, but you should minimise them to prevent inflammation. Balance them with omega-3-rich foods like fatty fish.

6. Can I add spices or seasonings to my fat sources?
Yes, but stick to carnivore-friendly seasonings like salt, as many spices contain plant-based compounds that may not align with strict carnivore principles.

Final Thoughts

Optimising fat intake on the carnivore diet is essential for maintaining energy, enhancing mental clarity, and supporting long-term health. By prioritising fatty cuts of meat, cooking with stable animal fats, and incorporating nutrient-dense options like bone marrow and fatty fish, you can reap the full benefits of this diet. Avoid the pitfalls of low-fat eating and make fat a celebrated part of your carnivore lifestyle.

If you want to learn more about the carnivore diet, check out the eBook, Carnivore Diet for Beginners: Transform Your Health with Meat-Based Nutrition.

References

  1. Micha, R., & Mozaffarian, D. (2010). “Saturated fat and cardiometabolic risk factors, coronary heart disease, stroke, and diabetes: a fresh look at the evidence.” Lipids, 45(10), 893–905 
  2. Simopoulos, A. P. (2002). “The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases.” Experimental Biology and Medicine, 227(6), 407–422. 
  3. Volek, J. S., & Phinney, S. D. (2012). The Art and Science of Low Carbohydrate Living. Beyond Obesity LLC. 
  4. Zeisel, S. H. (2011). “A brief history of choline.” Annals of Nutrition and Metabolism, 59(1), 19–25.

*This article contains affiliate links. If you click on these links and make a purchase, I may earn a commission at no additional cost to you.

Zeen is a next generation WordPress theme. It’s powerful, beautifully designed and comes with everything you need to engage your visitors and increase conversions.

Top 3 Stories