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
- Gradually increase fat intake if you are not used to high-fat diets.
- Avoid magnesium supplements or coffee.
- 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.
Comments (3)
Thank you in ADVANCE for taking the time to read through all of this:
CARNIVORE DIET vs
Kidney and Heart Function
I DESPERATELY NEED DIRECTION!
Aloha,
I’m a 73 year old male. I started the carnivore diet about 6 months ago, and have probably been about 85% successful at it. Which means I have virtually stopped eating, carbs, sugars and processed food. I know I can do better, but now I’m at a crossroad because
I’ve had some bad luck with Dr.‘s not reading lab results and overlooking obvious symptoms of 1) Congestive Heart Failure for 8 years, but only having been diagnosed 3 YEARS AGO, in other words, I went undiagnosed and untreated for 5 YEARS when all the signs were there, and 2) Abnormally Low Kidney Function for the LAST 8 YEARS and just found out about it 2 DAYS AGO! Obvious to me NOW, because 5 years later, I know the symptons of CHF, which any Dr. should have recognized. I fired that Dr. resultsand started with a new Dr. about 16 months ago. I recently decided it was in my best interest to start reading ALL the notes and test in my file in the “MyChart” App and I was quite shocked and dismayed to discover just 2 DAYS AGO (as I mentioned) that I have had an Abnormaly LOW functioning Kidney for going on 7 YEARS, and neither my old Dr. nor my new Dr. mentioned it to me ONCE! Needless to say, I feel invisible and neglected! The reason I started reading my test results is that for the last 6 – 8 months my energy level has been rapidly declining. I don’t have the energy to exercise, I don’t feel like going out, and I don’t even have the energy to shower! Since I’ve had CHF and an abnormally low functioning kidney for roughly 8 years, I don’t think I can blame it on the Carnivore diet – - but obviously I need to be open minded. When I discovered my “abnormally low Kidney function,” I Googled the test results asking what are the symptoms, and it returned EVERY symptom I’ve been experiencing!!! When I asked my Dr. via messaging in “MyChart” she curtly responded by saying, “It’s inappropriate to diagnose yourself using Google!” I said, “it’s better Google than not at all, since you nor my prior Dr. mentioned it to me ONCE.” She retorted, “We discussed it at every one of your apppointments and it was put in the notes of ”MyChart” after every appointment I had with you.“ I went through ALL the notes for the last three years and there wasn’t ONE SINGLE NOTE about my Kidney functioning “abnormally low.” I wrote back and said, “What’s really inappropriate is not only NOT telling me this, but NOT offering me a plan for treatment to cure it, or to slow it down, or to at LEAST prevent it from getting worse!” She hasn’t responded, so I may have burnt that bridge and may need to start looking for another new Dr!
Forgive me for going into all that drama, but the reason I have is that I’ve now been told that the best thing I can do is cut way down on my meat consumption and go mostly on a vegetarian diet! And given my history with Dr’s. I don’t trust ANYTHING THEY SAY.
And being the tender age of 73, I don’t have a lot of room for error! So I need to know if there are any credible scientific studies showing a Carnivore Diet or a Vegetarian Diet either being HELPFUL, or being DETRIMENTAL for a failing kidney? PLEASE, if you can point me in the right direction, I will be extremely grateful!
Mahalo Nui Loa,
Daniel
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Chief Nutrition replied:
Thank you so much for sharing your story in such detail. I can hear the frustration and urgency in your words, and you have every right to feel disheartened after being let down by the very system that should have protected you. I’d recommend you seek a different doctor for a second opinion. You need to find an integrative GP. Where do you live? I can make some recommendations as I personally know good doctors in Sydney and Melbourne. I don’t think your current diet suits you, and I’d recommend seeing a good dietitian. I highly recommend Dr Jessica Turton. You can see her online. Her email is jessica@ellipsehealth.com.au
I would like to know if 1 cup of coffee a day is OK and is flavoured greek yogurt allowed
Thanks
Michael
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Chief Nutrition replied:
Hi Michael, the carnivore diet excludes any plant foods and artificial additives. So that’s no for coffee and yes for a plain greek yoghurt with no additives. A plain yoghurt should only contain milk, live cultures and cream optionally. Jalna Greek yoghurt is great. You can get it in any major supermarket.
Hi. My son has multiple sclerosis and I would like to know how to introduce him to the suggested diet. Thank you so much
Kookie V
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Chief Nutrition replied:
Hi Kookie V,
We are so glad you enjoyed our blog post. Before your son try’s the carnivore diet, he should consult with his doctor. Once he has approval from his doctor, he should consult with our in-house nutritionist, Veronika, who can help him along his journey.