Carnivore Diet Protein to Fat Ratio: Why This is Crucial! - Carnivore RX (2022)

The carnivore diet is all about fat and protein sourced from animal foods. But how much protein is too much protein? And how much fat is too much fat?

If you’re looking for the ideal carnivore diet protein to fat ratio, this should help: On an all-meat diet, you source your energy (calories) from two main macronutrients: fat and protein. The perfect ratio depends on what you want out of the diet itself and your level of physical activity. Given that you exercise regularly, you can experiment with beef to find the perfect percentage for your needs.

Of course, too little fat or protein can leave you fatigued and in a terrible mood. Check out the tips below to figure out the perfect ratio to sustain your lifestyle!

Jump to a Section

Protein To Fat Ratio

During your life, you have always been sourcing your energy, and therefore caloric intake, from the three major macronutrients groups out there: carbs, lipids or fats, and protein. These three food groups provide energy in the shape of calories in the following way:

(Video) Carnivore- High fat or High Protein?

  • Carbohydrates - 4 calories per gram.
  • Fat (or lipids) - 9 calories per gram.
  • Proteins - 4 calories per gram

An omnivore diet includes these three types in different ratios, depending on whether it is a Mediterranean or SAD (Standard American Diet) eating plan.

The carnivore diet eliminates carbohydrates and fibers, leaving our body to source energy from only protein and fats. This process happens through ketosis, which is the typical response to our body to the lack of glucose or sugar.

Some studies sustain that, regardless of the macronutrients in your diet, the secret to losing weight is to count calories and ensure that the ingested caloric intake is lower than the burned one. However, the carnivore diet takes an entirely different approach to the subject.

While following this lifestyle, you can eat as much as you want, without counting calories or measuring portions, until you are full. However, what is truly important is the ratio between fat and protein. This correlation depends on:

  • The amount of physical exercise you do
  • Your lifestyle
  • What phase of your diet you are currently following
  • What you want to get out of the diet
  • Other physical needs

Fats contain twice as many calories compared to lean protein per gram. If you are trying to lose weight, you will be looking at cutting down the amount of fat in favor of proteins.

Alternatively, if you aim to gain lean mass, fats are helpful to give you the energy you need at the gym for a harder workout.

Ultimately, it is essential to consider how you feel after each meal. When you start experimenting with beef only, you can gain an understanding of the specific protein to fat ratio in your diet by checking the package.

If a 70/30 lean-to-fat percentage makes you feel fatigued or tired, you might consider switching to a higher rate of fat, and vice-versa.

(Video) Max Helmer - Managing ADD/ADHD Through Carnivore and Diets as Tools

Carnivore Diet Protein to Fat Ratio: Why This is Crucial! - Carnivore RX (1)

Where To Get Enough Protein

While there might not be a perfect formula that works for everybody, getting the ratio right for your needs is essential. If you are trying to increase the amount of protein in your diet, you should consider adding:

  • Chicken breast - easy to cook and highly versatile, chicken breast without the skin is among the leanest protein sources.Please note chicken lack a diverse amount of amino acids than beef
  • Venison - while less usual on our tables, venison boasts only 2.5 grams of fats for every 100 grams of produce.
  • Turkey - similar to other kinds of poultry, it is lean and presents only 7 grams of fats for 100 grams.
  • Beef and Pork Chops - whether its rib-eye or fillet, ensure to cut out the fat!
  • Seafood and fish - Try to stick to leaner cuts, such as white fish fillets
  • Eggs - Chicken or duck eggs will do the trick. Don't focus on eating only egg whites, the nutrition is in the yolks.

Other ingredients such as muscles, lamb, prawns, duck, and goose are just as viable but might require increased expenditure. The type of lean meat you prefer depends on your budget, need for variety, and taste.

Carnivore Diet Protein to Fat Ratio: Why This is Crucial! - Carnivore RX (2)

What Happens If I Overeat Protein?

Overconsumption of meat, especially in the absence of other ingredients such as fibers and vegetables, can lead to assorted health conditions. Most come from a lack of water intake, though conversely, overconsuming water can lead to a loss in electrolytes.

Digestion problems such as constipation and diarrhea are the most common ones associated with increased consumption of meat. Dehydration and kidney damage in people with pre-existing conditions are also something worth considering.

For most of these problems, the best solution is to stay hydrated throughout the day and drink at least half of your weight in water (in ounces), as suggested by Kevin Stock.

Another side effect of a low-carb, high-protein diet is bad breath, which derives from the production of chemicals in your gut by the ketosis process.

Where to Source Fat

If you are looking at increasing your lean mass and find more energy to improve the length and intensity of your gym workout, you might consider adding fat to your diet.

(Video) Atkins Diet vs. The Carnivore Diet | 7 Reasons Carnivore Wins

While it might sound obvious, finding fatty ingredients has turned out to be a challenge for many carnivores. Indeed, today supermarkets tend to focus on leaner cuts, which they can sell at premium prices.

However, you can still introduce specific ingredients to help you reach your needed fat content. In consuming fat you want to get these higher fat cuts from grass-fed sources when you are able to as fat stores the carcinogen content from their diet.

Some of the best ones for this are:

  • Fatty mince or ground beef - while you might know it under different names, this ingredient is readily available in most supermarkets, butchers, and ButcherBox. For best results, aim at a fat content that is at least 20-25%. It might be challenging to have an idea of what the percentage is, but often it goes along with the price. Cheaper products tend to have a higher amount of fat.
  • Bacon - Many may view eating loads of bacon might as the number one reason for you to turn carnivore, so enjoy it! I don't recommend this approach as it is lower in protein than the fat content. Also note, American bacon tends to have higher percentages of fat.
  • Beef Suet - this is the name of the fat that surrounds the kidney of cattle. It is readily available from butchers and incredibly cheap!

Other tips and tricks to increase the amount of fat in your diet are to cook your eggs and meat in fat or lard. Alternatively, you can add dairy such as heavy whipping cream and hard cheeses into your morning coffee or as a side to your steak. Indeed, cheeses have up to 30 grams of fat per 100 grams and give you the boost you needed.

What Happens If I Overeat Fat?

Of course, one of the risks associated with overeating fat is gaining unwanted weight. The amount of fat in your diet should reflect the amount of exercise and gym training you do per week.

Aside from ruining the effects of your diet, lipids can cause more severe health conditions such as Atherosclerosis.

While this sounds like it is fat you consume it has been shown that the carbohydrates and trans fats that are turned into fat are the more deadly issue.

This disease happens when the accumulation of stored fats create plaques inside the arteries and make them stiffer. In turn, more rigid vessels stop the blood, and therefore oxygen, from circulating correctly through your body.

(Video) How To Start? Carnivore Diet.

Other conditions, such as hypertension, heart attack, and stroke, can also present themselves if your diet does not happen in conjunction with a healthy lifestyle.

Final Thoughts

While there is no perfect protein to fat ratio that benefits everybody, you should adjust the intake of these two macronutrients in the way you see fit.I personally have been subscribed to ButcherBox for over two years as they always provide amazing quality meat direct to my door, I would very much suggest them!

If you are looking at getting rid of a little extra weight, ensure that your diet includes mostly lean proteins. Or, if you are trying to increase your body mass, increasing the amount of fat in your meal plan can be beneficial. Ultimately, you should feel comfortable with your eating habits and routine.

If you read this far you are amazing! I would love to hear from you in the comments below if I helped you gain knowledge and useful information, additionally I would like to know if I got anything incorrect that you believe should be researched more and updated. As always to get the word out please join our new Carnivore Rx group on Facebook and share this out on social media!

Sources

To the Carniovore Dieters Who Will Settle for Nothing Less Than Quality Meats

I have used ButcherBox now for going on nearly 3 years as finding meat that isn't raised on candy or junk like corn isn't easy. Instead of spending hours searching to get the best quality I have chosen to have ButcherBox deliver me high quality meats, from Ribeyes, Brisket, ground beef... Others may choose chicken with all cuts from whole to breasts, thighs, and more Then add in my side favorite which is heritage pork that tastes sooooooo much better than any store bought pork I have ever had.

Check Out The ButcherBox Current Sales

FAQs

What should your fat protein ratio be on carnivore diet? ›

Paul Saladino, author of 'The Carnivore Code', advocates for a fat-to-protein ratio of between 1.5-to-1 and 2-to-1. In other words, you'd eat between 1.5 and 2 times more fat than protein at every meal.

Can you have too much protein on the carnivore diet? ›

If too much protein is consumed, the body will begin converting it into sugar and kick the body out of ketosis. Overall, the carnivore diet is more restrictive in regards to nutrient sources but is less focused on macro or even calorie counting.

Can you eat too much fat on carnivore diet? ›

Although the carnivore diet doesn't provide enough of some nutrients, it provides far too many of others. Carnivores are at a high risk of overloading with saturated fats, which can raise LDL cholesterol levels and increase the risk of heart disease.

Is there any science behind carnivore diet? ›

Some report that the carnivore diet helps to improve the ratio of good to bad cholesterol and reduces inflammation, leading to a healthier heart. But research has found mixed results on these claims around heart disease risk and reduced inflammation.

How much fat should I eat per day on carnivore diet? ›

Method 1: Using Body weight percentages

So if you want to lose weight, you'd eat 204g of protein and 136g of fat per day. If you're 170lb want to maintain weight, you'd eat 170g of protein per day and 170g of fat per day. If you're 170lb want to gain weight, you'd eat 136g of protein per day and 204g of fat per day.

Why can't I lose weight on carnivore? ›

Yes, like any diet, you can get fat on the carnivore diet if you consume too much food and do no exercise. If you overeat and sit on the couch all day, you will notice weight gain. It makes sense if you don't think about it. It's estimated that you need to burn about 3,500 calories per week to lose 1 pound.

What did Joe Rogan eat on his carnivore diet? ›

In January, Rogan announced he was going on a carnivore diet. He told his Instagram followers he planned to eat only meat and fruit for one month.

Is carnivore diet anti aging? ›

Looking at the long-term effects of high-animal-protein diets stretching over decades, it would be clear that this kind of diet accelerates aging and can increase the risk of aging-related diseases, including heart disease and cancer.

Does carnivore diet increase testosterone? ›

The bottom line is that the carnivore diet isn't going to skyrocket your testosterone levels, help you build more muscle, or improve your libido, energy, or mood.

Why you need fat on a carnivore diet? ›

Increasing fats can be helpful for those that are new to the carnivore diet and struggling with energy. This may be a result of low ketones while you are transition to being a fat-burning machine! Adding fat helps to increase your ketones, which will help boost your energy levels. Salt also helps!

Why is the carnivore diet not working? ›

“Even if you have digestive issues, this diet can make things worse with all that protein and fat, which takes a lot longer to digest.” The carnivore diet is high in saturated fats which can cause elevated LDL or bad cholesterol and put you at risk for heart disease.

How do you get enough fat carnivores to eat? ›

Carnivore Diet: How To Get Enough Fat - YouTube

Why does carnivore reduce inflammation? ›

Chronic inflammation has been linked to many diseases, including cancer. It's true fish, which is acceptable on the carnivore diet, is rich in anti-inflammatory omega-3 fatty acids. “These fatty acids fight off inflammation in many different ways and reduce the production of pro-inflammatory cytokines,” says Arsenault.

Can you build muscle on carnivore diet? ›

Can You Build Muscle on a Carnivore Diet? Yes, you can build muscle on the carnivore diet, and more and more people are coming to the conclusion that it's the best diet for muscle gain. With the perfect mix of fat, protein, and tons of energy, you'll have everything you need to see better results from your training.

Why is carnivore diet controversial? ›

The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today's high rates of chronic disease. Other popular low-carb diets, like the keto and paleo diets, limit but don't exclude carb intake.

Do calories matter on carnivore diet? ›

Carnivore diet proponents aren't usually concerned about counting calories. However, you should aim to meet your daily caloric needs, which range between 1,600 to 2,200 for women and 2,000 to 3,200 for men.

How long does it take to get into ketosis on carnivore diet? ›

In general, it should take you 2–4 days to enter ketosis. However, some people may find they need a week or longer. The time it takes depends on various factors, such as your age, metabolism, exercise level, and current carb, protein, and fat intake.

Can you drink coffee on the carnivore diet? ›

Since carnivore means eating only meat and animal products, coffee is clearly not part of the carnivore diet food list.

Why is my carnivore diet retaining water? ›

Because these diets reduce circulating insulin, and as a result also sodium and water levels, the body becomes dehydrated. To conserve water and salt, the body stores it in the tissues, leading to edema. Rather than reducing water and salt, an increase in both is required to prevent edema.

How long does it take to see results from carnivore? ›

After doing this for 21 days, I can honestly say that a full transition would probably need at least 4-6 weeks. In the beginning, your body is working on getting fat adapted and the brain is being rewired to not crave carbs, and that could take quite a bit of time for some.

How much water should I drink on carnivore diet? ›

17. How Much Water Should You Drink On Carnivore Diet. The old rule of thumb is to drink 8 glasses of water per day, but that may be more or less than what you need on the carnivore diet. Instead, you should focus on drinking when you're thirsty and drink water until that thirst is quenched.

Why do I feel so good after eating steak? ›

Iron, Vitamins, Zinc and Creatine

There are all sorts of theories as to why red meat, steak specifically, should make you strong or make you feel strong. Meat contains large doses of heme iron, which is typically absorbed at a rate of 7 to 35%, compared to the 2 to 20% of the non-heme iron found in plants.

What happens when you only eat meat for a year? ›

Without the vitamin, scurvy would bring on rashes and gum disease, not to mention very bad breath. Moreover, meat lacks fiber, so you'd probably be constipated. All in all, you wouldn't be healthy or comfortable. That said, some groups of people have survived—even thrived—on an animal-only diet.

What happens if you only eat fruit and meat? ›

Eating just fruit and meat at the expense of other food groups has the risk of leading to nutrient deficiencies, fatigue or other health problems.

Can you take vitamins on carnivore diet? ›

Multivitamin — This is another supplement that you should take if you're following the carnivore diet. This is because this supplement will help you get enough of all of your other vitamins and minerals that you would normally get from fruits and vegetables. 4.

Is the carnivore diet good for skin? ›

The carnivore diet can fix these issues. It provides you with copious amounts of acne- zapping vitamins and can reduce inflammation: Vitamin A (if you eat beef liver): Vitamin A is one of the most important nutrients for your skin's health. DHA.

What diet is best for longevity? ›

A heart-healthy diet is one that includes:
  • Fruits and vegetables.
  • Whole grains.
  • Low-fat dairy products like yogurt and cheese.
  • Skinless poultry.
  • Lots of fish.
  • Nuts and beans.
  • Non-tropical vegetable oils (olive, corn, peanut, and safflower oils)
27 Apr 2022

Who should not do the carnivore diet? ›

If you're prone to disordered eating, you should avoid this or any fad diet. Anyone who has a chronic disease, like diabetes or heart disease, should talk to their doctor before trying an extreme diet like this one. Lastly, do not follow the carnivore diet if you have any level of kidney disease.

Which meat is best for testosterone? ›

However, the correct cuts of lean, red meats can help boost testosterone levels in men. Meats like ground beef and chuck roast are a great source of zinc, while beef liver is an ideal source of vitamin D. Like with most things, however, your beef consumption should be in moderation.

Can I have a cheat day on carnivore diet? ›

If you're just starting out on carnivore, it's likely best to hold off on treat days until you're fully adapted to a diet of fatty meat. Treating yourself with high-carb foods from the outset can make it difficult to overcome your carb addiction, sugar cravings, and adaptation side effects.

How do you get enough fat on a carnivore diet? ›

Lard, tallow, ghee or butter are all common cooking fats for strict carnivores. The recommendation is that cooking with non-animal fats, such as oil from plants (olive oil, sunflower oil or rapeseed oil, as examples) is best avoided for those looking to follow carnivore more strictly.

How many calories should I eat on a carnivore diet? ›

Carnivore diet proponents aren't usually concerned about counting calories. However, you should aim to meet your daily caloric needs, which range between 1,600 to 2,200 for women and 2,000 to 3,200 for men.

Do you count macros on carnivore diet? ›

The Benefits of Tracking Macros on a Carnivore Diet

Counting macros can actually be helpful on a carnivore diet. If you're only sticking to lean cuts of meat and don't consume enough fat, you can go into rabbit starvation. Tracking your macros can help prevent this. It can help you ensure you eat enough fat.

How much meat do you eat on the carnivore diet? ›

The general rule, given my weight, was to eat about two pounds of meat a day. I ate mostly steak, but also chicken, salmon, and brisket.

How do carnivores get collagen? ›

So if you're considering the carnivore diet, be informed. Adding some sort of collagen into the diet in the form of collagen powder, like one in our STORE, or just simple bone broth can really make the carnivore diet that much better.

What nutrients are missing from a carnivore diet? ›

It's possible to get most nutrients from a carnivore diet if it includes organs (especially liver and sweetbreads) and seafood (especially salmon and mollusks). The most difficult nutrients to source from meat are vitamin C, boron, vitamin E, antioxidants and fiber.

What is priming on carnivore? ›

We want to have the diet before the diet, the priming phase. The Priming Phase is something I do with every single one of my clients, we prime your metabolism and get you ready and set up for a diet. I don't believe in directly taking you into a deficit, I want to make sure we're in a good spot.

Does carnivore diet raise cholesterol? ›

It's high in saturated fats

The carnivore diet places a high focus on fatty meats with vast amounts of saturated fat. Diets high in saturated fats have been shown unequivocally to increase cholesterol levels and your risk for heart disease[24].

Does carnivore diet increase testosterone? ›

The bottom line is that the carnivore diet isn't going to skyrocket your testosterone levels, help you build more muscle, or improve your libido, energy, or mood.

Can you eat onions on carnivore diet? ›

Low carb dairy: yogurt, butter, ghee cream, cheese, kefir, cottage cheese. Avocado. Non-starchy veggies: cucumbers, lettuce, radish, celery, onion.

How long does it take to get into ketosis on carnivore diet? ›

In general, it should take you 2–4 days to enter ketosis. However, some people may find they need a week or longer. The time it takes depends on various factors, such as your age, metabolism, exercise level, and current carb, protein, and fat intake.

Can you have a cheat day on carnivore diet? ›

I like to reframe carnivore diet cheat days into “treat” days. This maintains a positive attitude towards this major lifestyle change–which is a key to sticking with it.

How many carbs can I eat on carnivore diet? ›

Unlike keto, which limits carbs to a certain number per day, the carnivore diet aims for zero carbs per day. You eat only meat, fish, eggs and some animal products; you exclude all other food groups — including vegetables, fruits, grains, legumes, nuts and seeds.

What happens when you only eat meat for a year? ›

Without the vitamin, scurvy would bring on rashes and gum disease, not to mention very bad breath. Moreover, meat lacks fiber, so you'd probably be constipated. All in all, you wouldn't be healthy or comfortable. That said, some groups of people have survived—even thrived—on an animal-only diet.

Can I drink coffee on carnivore diet? ›

On the one hand, coffee beans are the seed of a fruit, therefor coffee is basically fruit seed extract. Since carnivore means eating only meat and animal products, coffee is clearly not part of the carnivore diet food list.

Is Bacon OK on carnivore diet? ›

If you need a side dish to your porterhouse steak, then consider a few slices of bacon, bone marrow, or some animal liver to increase your body's protein intake. It's not only the foods that has limits while on carnivore diet but with drinks too.

Videos

1. Dr. Shawn Baker - Kickstarting Carnivore Science: Protein, Fat & Glucose Experiments
(The Carnivore Cast)
2. Dr. Ken Berry: Carnivore Diet for Weight loss and Metabolic Disease in the Black Community
(Black Carnivore)
3. 5 Foods to BE a Carnivore.
(PlantFreeDC)
4. How Much Protein On Keto & Intermittent Fasting Plan Is Good? – Dr. Berg
(Dr. Eric Berg DC)
5. 1 Year CARNIVORE DIET real, honest results!
(Parker Goes Carnivore)
6. More answers about Paleo Ketogenic Diet | Carnivore Diet
(Big City Mom)

Top Articles

You might also like

Latest Posts

Article information

Author: Rubie Ullrich

Last Updated: 12/15/2022

Views: 6018

Rating: 4.1 / 5 (72 voted)

Reviews: 95% of readers found this page helpful

Author information

Name: Rubie Ullrich

Birthday: 1998-02-02

Address: 743 Stoltenberg Center, Genovevaville, NJ 59925-3119

Phone: +2202978377583

Job: Administration Engineer

Hobby: Surfing, Sailing, Listening to music, Web surfing, Kitesurfing, Geocaching, Backpacking

Introduction: My name is Rubie Ullrich, I am a enthusiastic, perfect, tender, vivacious, talented, famous, delightful person who loves writing and wants to share my knowledge and understanding with you.