Milly Gaines
The carnivore diet is a low-carb or zero-carb diet that consists of animal-based foods, including meat, seafood, animal-based fats, eggs, and sometimes dairy. While there are no prescribed macro ratios for this diet, it typically includes a high intake of fats (around 70-80%) and proteins (20-35%), and a low intake of carbohydrates (0-10%). To hit these macros, individuals can consume fatty cuts of meat, fatty fish, and eggs. It is important to monitor progress and adjust macros accordingly, as the body's needs and goals may evolve. Consistency is critical for achieving desired results. Additionally, individuals should ensure they are getting the right nutrients from different types of meat and be mindful of potential risks associated with long-term meat-only diets.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0-10% of total caloric intake |
| Fats | 65-80% of total caloric intake |
| Proteins | 20-35% of total caloric intake |
| Calories | Depends on age, weight, gender, activity level, goals, etc. |
| Weight loss/gain | Portion sizes vary according to weight loss/gain goals |
| Nutrients | Vitamins, minerals, and fiber are harder to get on a carnivore diet |
| Food sources | Meat, seafood, animal-based fats, eggs, dairy, coffee, tea, alcohol |
| Benefits | Supports chronic illness, reverses certain conditions, and optimizes overall wellness |
| Risks | Unknown long-term effects, may be challenging to get vitamins, minerals, and fiber |
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What You'll Learn
The importance of balancing protein and fat macros
The carnivore diet is a meat-centric approach that focuses on animal-based foods and eliminates almost all carbohydrates. While the diet is primarily about consuming meat, it's crucial to balance your macronutrients (macros) to stay healthy and fully benefit from the diet.
Protein and fat are the two primary macros to consider in the carnivore diet. Carbohydrates, while not a significant focus, can also be included in small amounts from dairy products, organ meats, or eggs. However, the emphasis is on keeping carb intake minimal.
Protein is essential for muscle growth and repair, hormone production, and immune system support. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but this may vary depending on your activity level and specific goals. For instance, a highly active individual may require up to 1.6 grams per kilogram of body weight.
Fat is also crucial in the carnivore diet, providing a stable source of energy and complementing protein intake. Fatty cuts of meat, such as chuck, ribeye, chicken thigh, bacon, and fatty fish like salmon, are recommended to meet your fat macros. Additionally, coffee drinkers can add butter to their coffee to boost fat intake.
To maintain a balanced carnivore diet, it is suggested to consume 1.5 to 2 grams of fat for every gram of protein. This ratio helps protect against protein poisoning, which can occur if you consume too much protein without sufficient fat.
It's important to remember that the carnivore diet may not be suitable for everyone, and individual needs may vary. Some people may find it challenging to meet their macros, and adjustments may be necessary as your body changes and your goals evolve. Consistency is critical to seeing progress and achieving your desired results.
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How to calculate your macros
The carnivore diet is centred around meat, and this is where you will get the bulk of your macros. However, it is important to balance your macros to stay healthy and fully benefit from the diet. The three main macros your body needs are protein, fat, and carbohydrates.
There are several ways to calculate your macros. You can use a book like 'Macro Diet for Dummies' to learn about the different methods and choose the right one for your goals. You can also use a free online calculator to get a quick answer. These will provide details about the number of calories to consume, as well as protein, fat, and carbohydrate grams to target.
If your goal is weight loss, a reasonable rate to aim for is one pound per week. You can calculate your daily caloric needs and adjust your fat intake after considering protein consumption. For example, if a 70-kilogram individual requires 2,500 calories per day and consumes 600 calories from protein (150 grams), they would need to consume about 1,900 calories from fat (about 211 grams). Carbohydrates should be less than 5% of total caloric intake on the carnivore diet.
To calculate your carb intake, subtract the calories from protein and fats from your total daily caloric target. Then, divide the result by 4 (as carbs contain about 4 calories per gram) to determine the number of grams of carbs you should consume daily. For instance, if you need 2,000 calories per day, it is recommended to have around 25 grams of carbs daily on a carnivore diet.
It is important to note that the carnivore diet does not meet the recommendations provided by the Dietary Guidelines for Americans (DGA), which suggest adults consume 20-35% of calories from fat, 45-65% of calories from carbohydrates, and 10-35% of calories from protein. The macronutrient ratio of the carnivore diet is similar to that of a traditional keto or Atkins diet, which are both high in fat, moderate in protein, and low in carbs.
Your activity level will also influence your ideal macros. For example, if you have a highly active lifestyle with intense daily workouts, you will have higher protein requirements to support muscle growth and recovery. On the other hand, a sedentary individual may require fewer calories overall and a lower proportion of their energy from fats.
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Recommended food sources for each macro
The carnivore diet is centred around meat, and that's where you'll get the majority of your macronutrients. However, it's important to balance your macros to stay healthy and fully reap the benefits of the diet.
Fats
Fats should make up around 70-80% of your calorie intake on the carnivore diet. To meet your fat macros, opt for fatty cuts of meat such as chuck, ribeye, chicken thigh, bacon, and pork belly. Fatty fish like salmon, sardines, and anchovies are also good choices. If you're a fan of coffee, adding butter to your cup can boost your fat intake while also making it more satisfying.
Proteins
Protein is the main macro on the carnivore diet, comprising around 20-35% of your calories. Since the diet is meat-centric, you'll naturally get a substantial amount of protein. Aim for a moderate protein intake of 0.8-1 gram of protein per pound of ideal body weight or lean body mass. This will support muscle growth and repair, hormone production, and immune system function. Fatty cuts of steak, chicken wings, and eggs are good sources of protein.
Carbohydrates
The carnivore diet is naturally low in carbohydrates, with some sources recommending less than 5% of total caloric intake, and others suggesting up to 10%. Carbohydrates on this diet primarily come from dairy products, organ meats, and eggs. If you choose to include dairy, opt for high-fat, low-lactose options like heavy cream, butter, and hard cheeses.
It's important to monitor your progress and make adjustments to your macros as needed. The carnivore diet may require tweaking over time to align with your body's needs and evolving goals.
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The risks of too much protein
The carnivore diet is a high-fat, high-protein, and very low-carb diet. It consists of animal-based foods, including meat, seafood, animal-based fats, eggs, and sometimes dairy.
Protein is the main macro on a carnivore diet, making up around 20-30% of your calories. While protein is fundamental to our health, acting as the building block of the body, there are some risks associated with excessive protein intake.
Firstly, the carnivore diet is not suitable for everyone. Individuals with chronic kidney disease, for example, should not follow this diet as the high protein content may be too much for their kidneys to process. Similarly, those who are more sensitive to cholesterol in foods or who have diabetes, heart disease, or high blood pressure should exercise caution due to the high saturated fat and cholesterol content of the diet.
Secondly, the carnivore diet is extremely restrictive, making it challenging to follow long-term. It eliminates entire food groups, which can lead to nutrient deficiencies. While some people may benefit from the gut-rest provided by this elimination diet, it can be difficult to obtain adequate vitamins, minerals, and fiber.
Lastly, the long-term effects of meat-only diets are not yet fully understood. While high-protein diets have been associated with weight loss and improved metabolism, there may be potential risks to health that have not yet been identified due to limited research.
Therefore, while protein is essential and has many benefits, excessive intake on a carnivore diet may pose risks to certain populations and may be challenging to sustain due to its restrictive nature. It is always important to consult with a healthcare professional before starting any new diet to ensure it is safe and appropriate for your individual needs.
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How to adjust your macros over time
The carnivore diet is a low-carb or no-carb diet that consists of animal-based foods, including meat, seafood, animal-based fats, eggs, and sometimes dairy. While there are no prescribed macro ratios for this diet, it typically includes a high proportion of fats and proteins.
To adjust your macros over time on a carnivore diet, you can follow these steps:
Calculate your macros
Firstly, determine your daily calorie needs based on factors such as your age, weight, gender, and activity level. You can use an online calorie calculator to estimate your daily calorie intake.
Determine your macronutrient ratios
Once you know your daily calorie intake, you can set your macronutrient ratios. The carnivore diet typically includes a high percentage of fats, with recommendations ranging from 50% to 80% of your calorie intake. Protein is the main macro on this diet and should make up around 20% to 35% of your calories. Carbohydrates are limited, with a recommended intake of 0% to 10% of your calories.
Adjust based on your body's needs and goals
As your body changes and your goals evolve, you may need to adjust your macros. Monitor your progress and make adjustments to your protein, fat, and carbohydrate intake accordingly. For example, if you are very active, you may need a higher protein intake to support muscle repair and growth.
Stay consistent
Consistency is critical for seeing progress and achieving your desired results. Try to hit your macros consistently each day to avoid frustration and stay on track.
Re-evaluate and adjust as needed
Your macro needs may change over time, so it's important to periodically re-evaluate and adjust your ratios. This may involve increasing or decreasing your calorie intake or changing the proportions of fats, proteins, and carbohydrates.
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Frequently asked questions
Macros, or macronutrients, are the essential nutrients your body needs in larger quantities. These include fats, proteins, and carbohydrates.
The ideal macronutrient ratios for a carnivore diet are about 50-80% fat, 20-35% protein, and 0-10% carbohydrates.
First, calculate your daily caloric needs based on your age, weight, gender, activity level, and goals. Then, determine the number of calories in each nutrient (fat, protein, and carbohydrates) to achieve your desired macronutrient ratios.
Prioritize fatty cuts of meat (chuck, ribeye, chicken thigh), fatty fish (salmon, sardines, anchovies), eggs, and dairy products with low lactose content, such as heavy cream, butter, and hard cheeses.
