What to Eat and Drink on the Carnivore Diet

The foundation of a carnivore diet is simple: consume only animal-based foods. This includes any type of meat, fish, seafood, or eggs, all ideally cooked in animal fats such as tallow, ghee, or butter, with salt as the primary seasoning. Carnivore biltong, a dried meat snack, is also a great option for those on a carnivore diet, as it is high in protein and free from plant-based ingredients.

In moderation, small amounts of unprocessed dairy like raw milk, kefir, yoghurt, cream, and high-quality cheese can be consumed, but it should be seen as an occasional condiment rather than a core food group. Dairy products contain lactose, a natural sugar, which can potentially knock you out of ketosis and trigger cravings.

When it comes to beverages, keep it simple: water and bone broth are the only liquids allowed. Coffee and tea, despite being staples for many, are made from plants and are excluded. Bone broth is particularly beneficial as it provides hydration, minerals, and collagen, supporting gut health.

Spices, herbs, and plant-based condiments are strictly avoided as they can introduce anti-nutrients and carbohydrates that may interfere with ketosis.

Macronutrient Targets for Ketosis

To maintain ketosis, a delicate balance between protein and fat is essential:

• Protein: Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. Those focused on muscle gain might increase this to 2.5g/kg.
• Fat: Fat should make up the majority of your caloric intake. A general guideline is to maintain a 1:1 or 2:1 ratio of fat to protein by grams. For example, if you consume 100g of protein, aim for 100-200g of fat.
• Carbohydrates: The goal is to consume zero or minimal carbs. Any trace carbs in eggs or liver are generally acceptable but avoid plant-based carbs altogether.

Why is this balance important? Consuming too much protein with insufficient fat can lead to gluconeogenesis, where excess protein is converted into glucose, taking you out of ketosis. This impedes fat-burning and can cause inconsistent energy levels. Too much lean protein without adequate fat can even lead to "rabbit starvation," characterised by fatigue and digestive issues.

Fats are also crucial for hormone production and the absorption of fat-soluble vitamins (A, D, E, and K). Without enough fat, your body might struggle with nutrient absorption, hormonal balance, and overall health.

Estimating Fat Content in Meats

Since it can be difficult to calculate fat content in various cuts of meat, here's a quick guide:

• Ribeye steak: 70% fat, 30% protein
• Ground beef (70/30): 70% fat, 30% protein
• Pork belly: 80% fat, 20% protein
• Chicken thighs (with skin): 60% fat, 40% protein

Choosing fattier cuts such as ribeye or pork belly and cooking it in tallow can help ensure you meet your fat macro goals. Leaner meats like chicken breast may not provide enough fat to maintain ketosis.

Tracking Macros and Ketones

When starting out, using a tracking app (like MyFitnessPal or Cronometer) can help you get a sense of your fat and protein intake. Over time, you’ll develop an intuitive understanding and may no longer need the app.

You can also monitor your ketones with a blood ketone monitor. A level between 0.5 and 3.0 mmol/L is a good indicator that you are in ketosis.

Digestive Issues and Solutions

When starting a carnivore diet, some people may experience either diarrhea or "overflow constipation," both caused by the body's adjustment to increased fat intake and lack of fiber. Diarrhea occurs because the body struggles to digest the higher fat content, leading to loose stools, while overflow constipation happens when hard stools build up and liquid stool leaks around them, mimicking diarrhea. Additionally, dehydration can occur, as the body expels more water when eating fewer carbs, which affects stool consistency and digestion. Ensuring proper hydration and allowing time for the gut microbiome to adjust can help alleviate these issues.

Tips to Prevent Diarrhea

1. Gradually increase fat intake if you are not used to high-fat diets.
2. Avoid magnesium supplements or coffee.
3. Introduce collagen or gelatin-rich broths, which can help ease digestion.

Following these science-backed carnivore diet guidelines can help you stay in ketosis, maximise fat-burning, and support overall well-being.

However, we emphasise that while this dietary approach may offer numerous benefits for some individuals, it’s crucial to consult with healthcare professionals before making any drastic changes to your diet, especially if you have underlying health conditions.