Brenda Khan
The carnivore diet is based on the belief that our ancestors thrived on a diet of only animal products. This diet prioritises animal-based foods, including meat, poultry, seafood, and some dairy products. Meat is the most important component of this diet, with fatty cuts of beef, pork, lamb, and ground meats being popular choices. Organ meats, such as liver, heart, and kidneys, are also highly recommended due to their high nutrient content. To add variety, dieters can include seafood like salmon, fatty fish like tuna and mackerel, and shellfish like shrimp, lobster, and crab. Some people also include animal-based fats and oils like butter, tallow, lard, and duck fat, as well as broths and stocks. Dairy products like cheese, cream, and butter are optional, and some people choose to omit them for a stricter version of the diet.
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What You'll Learn
Meat and Poultry
Beef is a reliable source of protein and is available in various forms, including steak, ground beef, and ribs. Steak, in particular, is a staple of the carnivore diet, offering essential nutrients like B12, iron, and zinc, along with a rich flavour. Ground beef is also versatile and cost-effective, making it a popular choice. Roasts, such as slow-cooked brisket or a traditional roast beef dinner, are excellent for meal preparation, providing multiple meals from a single cooking session.
Pork, another popular meat option, offers a range of tastes and textures. This includes bacon, chops, and ribs. Bacon, in particular, is a favourite among those on the carnivore diet. Pork chops provide a leaner alternative to beef and can be grilled, baked, or fried.
Chicken and turkey are also lean protein sources that can be staples in the carnivore diet. Chicken thighs, in particular, are a recommended option, seasoned with salt and pepper and grilled to perfection.
For those seeking variety, lamb is another option, offering chops, legs, and ground lamb. Organ meats, such as liver, heart, and kidney, are also highly recommended due to their high nutrient density. They provide essential vitamins and minerals that may be missing from muscle meats, such as vitamin A, copper, folate, and vitamin B12.
When purchasing meat and poultry, it is advisable to opt for high-quality, grass-fed, and pasture-raised options whenever possible. Buying in bulk from local butchers or farmers' markets can provide discounts and ensure a fresh supply of meat.
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Seafood
When it comes to seafood options, there is a wide variety to choose from. Salmon, for instance, is an excellent choice due to its high content of omega-3 fatty acids. Other fish options include lake trout, scallops, shrimp, clams, and various types of shellfish. For those seeking a unique flavor, swai, a type of catfish from Southeast Asia, offers a clean and slightly sweet taste.
In addition to fish, seafood enthusiasts on a carnivore diet can explore different types of shellfish, such as scallops, shrimp, and clams, which provide a range of nutritional benefits.
When purchasing seafood for a carnivore diet, it is important to consider the source and quality. Opt for wild-caught or sustainably sourced seafood whenever possible, as farming practices and sourcing of wild-caught seafood can sometimes be a concern. Additionally, look for sales and shop local to find the best deals on nutrient-rich seafood options.
Preparing and cooking seafood can also be a fun and delicious part of the carnivore diet journey. Whether it's experimenting with new recipes or finding the perfect cooking technique for beef liver, there are endless possibilities to keep things exciting and enjoyable.
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Dairy
Some people on the carnivore diet are highly intolerant to all forms of dairy, but some can tolerate small amounts of cheese and butter. If you are going to include dairy in your carnivore diet, it is recommended to choose 0-carb dairy products to avoid lactose.
Raw dairy products are a popular choice for those on the carnivore diet. Raw milk, butter, cheese, and cream from grass-grazing cows are nutritious and can provide vitamins A, D, E, and K, as well as essential fatty acids like omega-3s and CLAs. These nutrients can have anti-inflammatory properties, balance insulin levels, increase metabolism, support digestive health, and help burn fat more efficiently. Raw milk also contains relatively high levels of vitamin C, which can be hard to come by on the carnivore diet.
If you are consuming dairy, choosing A2 milk may be a safer option, as it is less likely to cause milk allergies, which are caused by the A1 beta-casein protein. All goats', sheep's, and camels' milk is naturally A2 dairy.
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Oils and Fats
If you're looking for a convenient source of animal-based fats, consider purchasing cooking fats in bulk. These healthy fats are perfect for ensuring you meet your fat requirements while enhancing the taste and juiciness of your meals.
For those who enjoy dairy products, butter is a suitable fat source. Cheese, especially high-fat and low-carb varieties, can also be included in your diet. Heavy cream, another dairy product, is ideal for adding richness to beverages and can be used for cooking as well.
To increase your fat intake while also consuming essential nutrients, consider bone marrow. Marrow bones from animals such as bison are a prized source of healthy fats and essential nutrients that are highly regarded in the carnivore community. Grass-fed beef bone and marrow supplements are also available if you prefer a more convenient option without the preparation hassle.
Lastly, don't forget about organ meats. These are highly nutritious and beneficial due to their concentrated nutrient profiles. Hearts, for example, offer high-quality proteins and various vitamins and minerals, while beef and pork brains are a source of omega-3 fatty acids.
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Organ Meats
Some people find the idea of eating organ meats unappealing, but they can be made enjoyable or at least palatable. They are also relatively cheap and can be purchased from local butchers or supermarkets.
It is important to note that while organ meats are highly nutritious, they should be consumed in moderation. There is a potential risk of toxicity if consumed in large quantities daily.
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Frequently asked questions
The carnivore diet consists of eating only animal products. This includes meat, poultry, seafood, and some dairy products. Meat options include beef, pork, lamb, chicken, turkey, duck, and game meats like venison, bison, and elk. Seafood options include salmon, tuna, shrimp, lobster, crab, and sardines. Dairy products like butter, cheese, and heavy cream are also allowed.
You can buy carnivore diet foods from your local butcher, local farmers' markets, or your local supermarket. You can also buy meat online from sites like Butcher Box, which offers 100% grass-fed, grass-finished beef.
When shopping for the carnivore diet, consider buying in bulk to take advantage of discounts. Look for budget-friendly cuts of meat like chicken thighs or ground beef, and explore local butchers for potential discounts, especially when buying in bulk. Prioritize grass-fed and pasture-raised meats for richer omega-3s and vitamins.
