How do you get fatter on the carnivore diet? A strategic guide to weight gain

While most people begin the carnivore diet to lose weight, achieving a caloric surplus for weight gain is absolutely possible. This guide will explain how to get fatter on the carnivore diet, focusing on strategic, high-fat food choices and eating habits to increase mass effectively.

Quick Summary

This guide details the process for weight gain on a carnivore diet, concentrating on a high-fat, calorie-dense approach. It covers food selection, increasing meal frequency, and using supplemental animal fats to achieve a surplus for mass gain.

Key Points

• Embrace the Caloric Surplus: Weight gain on any diet, including carnivore, depends on consistently consuming more calories than you burn.

• Prioritize High-Fat Meats: Select fatty cuts like ribeye, pork belly, brisket, and ground beef (80/20) for maximum calorie intake.

• Increase Fat Intake with Additives: Use rendered fats like beef tallow and lard, or add butter and heavy cream (if tolerated), to boost the calorie density of meals.

• Optimize Eating Habits: Increase your meal frequency or portion sizes to more easily achieve and maintain a caloric surplus throughout the day.

• Incorporate Resistance Training: Pair your high-fat, high-calorie diet with heavy lifting to encourage muscle growth and ensure weight gain is primarily lean mass.

• Don't Fear Organ Meats: Add calorie-dense and nutrient-rich organ meats like bone marrow to your diet for an additional boost of energy.

Understanding the Caloric Surplus for Carnivore Weight Gain

On any diet, gaining weight requires a caloric surplus—consuming more energy than your body burns. On the carnivore diet, where carbohydrates are absent, the primary lever for increasing calorie intake is fat. Fat is the most energy-dense macronutrient, providing 9 calories per gram compared to protein's 4 calories per gram. Therefore, mastering how to add and consume fat is the cornerstone of carnivore weight gain.

The Importance of a High Fat-to-Protein Ratio

Simply eating more protein can be difficult due to its high satiety. Protein makes you feel full quickly, which can hinder consuming the high volume of food needed for a caloric surplus. A balanced approach for weight gain involves prioritizing a higher fat intake relative to protein. The commonly discussed 80/20 ratio (80% of calories from fat, 20% from protein) is a potent strategy for boosting calorie density without relying on massive meal sizes. This provides sustained energy for workouts and mass-building while supporting hormone production.

Choosing and Prioritizing Fatty Meats

Not all meat is created equal when it comes to caloric density. To effectively get fatter on the carnivore diet, focusing on naturally fatty cuts is key. These cuts deliver more calories per ounce and are often more flavorful, making it easier to consume large quantities.

High-Fat Meat Cuts to Include

• Ribeye: A staple for carnivore weight gain due to its rich fat marbling.
• Pork Belly: An extremely fatty cut that is delicious and high in calories.
• Brisket: Another fatty cut, excellent for slow-cooking and adding significant calories.
• Ground Beef (80/20 or Fattier): A versatile and affordable option for adding substantial fat to meals.
• Lamb Shoulder and Chops: Lamb offers a distinct flavor and is naturally high in fat.
• Duck and Goose: Fatty poultry options that can provide a change of pace from traditional red meat.

Incorporating Nutrient-Dense Organ Meats

Organ meats are nutritional powerhouses that can also be calorie-dense. Bone marrow, in particular, is a creamy, energy-rich food that is excellent for adding calories. Liver, heart, and kidney are also packed with vitamins and minerals, helping to prevent potential nutrient deficiencies often associated with limited meat variety. Adding a few ounces of organ meat or bone marrow to your daily meals can significantly increase your caloric intake.

Maximizing Caloric Density with Added Fats

For many, eating enough fatty meat alone isn't sufficient for a significant caloric surplus. Supplementing with pure animal fats is a simple and effective strategy.

Using Rendered Fats for Cooking and Topping

• Beef Tallow: Rendered beef fat is a versatile cooking medium with a high smoke point and a neutral flavor. Cook your steaks and ground beef in extra tallow or drizzle it over finished dishes.
• Pork Lard: Similar to tallow, lard is a stable fat that can be used for frying or mixed into dishes.
• Ghee or Butter: For those who tolerate dairy, ghee (clarified butter) and butter are excellent sources of concentrated animal fat. Add a generous pat to your steak or eggs.

Including Dairy for Extra Calories (If Tolerated)

Small amounts of low-lactose dairy can boost calories for those who don't experience sensitivity. Heavy cream and hard cheeses are calorie-dense options that can be added to meals.

Optimizing Eating Habits for Weight Gain

Beyond specific food choices, how and when you eat can make a significant difference in achieving a caloric surplus. Many carnivore dieters naturally eat only once or twice a day due to the diet's high satiety, so strategic adjustment is necessary for gaining weight.

• Increase Meal Frequency: Eating three or more meals a day can help you fit in more calories. If you're full after a large meal, try smaller, more frequent meals.
• Boost Portion Sizes: Simply increasing the size of your regular meals is a straightforward approach. Add an extra few ounces of meat to each serving or cook with more butter or tallow.
• Eat Even When Not Ravenously Hungry: To maintain a consistent caloric surplus, you may need to eat outside your normal hunger window. Having calorie-dense snacks like bacon or jerky on hand can help.
• Listen to Your Body, Strategically: While intuitive eating is common on carnivore, for weight gain, you must override some of the satiety signals to consume extra energy. Start with smaller increases and adjust as your body adapts.

High-Fat Carnivore Food Comparison

To illustrate the difference in caloric density, consider a comparison of popular carnivore food items. This table highlights how choosing fattier cuts impacts your total calorie intake.

Item	Portion Size	Calories (approx)	Protein (g)	Fat (g)
Lean Ground Beef (95/5)	16 oz	700	120	28
Fatty Ground Beef (80/20)	16 oz	1300	96	100
Chicken Breast (Skinless)	16 oz	730	130	16
Pork Belly	16 oz	2400	60	240
Ribeye Steak	16 oz	1500	110	112
Rendered Beef Tallow	1 tbsp	115	0	13

The Role of Resistance Training

While simply eating more fat will lead to weight gain, adding heavy resistance training is crucial for ensuring a higher proportion of that gain is muscle mass rather than just fat. The high protein and fat intake provides the raw materials for muscle repair and growth, especially when combined with consistent workouts. Combining lifting with a high-calorie carnivore diet is an effective way to build size and strength.

Conclusion: Your Roadmap to Strategic Gains

Getting fatter on the carnivore diet is not about simply overeating; it's a strategic process. By focusing on the principles of a sustained caloric surplus and the high energy density of animal fats, you can achieve your weight gain goals. The key steps include prioritizing fatty cuts of meat, adding supplementary animal fats like tallow or butter, increasing your meal frequency and portion sizes, and pairing your diet with regular resistance training. Adopting this approach allows you to leverage the carnivore framework for healthy, robust weight and muscle gain, demonstrating the diet's versatility beyond just weight loss. For more on carnivore nutrition, consider resources like those at Carnivore Snax, which offer insights into high-fat options and diet strategies.

Frequently Asked Questions

Is it really possible to gain weight on a carnivore diet?

Yes, it is entirely possible to gain weight on the carnivore diet. Like any diet, weight gain is a matter of consuming more calories than your body expends, which can be achieved on carnivore by focusing on high-fat foods and increasing overall food volume.

What are the best cuts of meat for gaining weight on carnivore?

For weight gain, the best cuts are those with high fat content, including ribeye steaks, pork belly, brisket, lamb shoulder, and fatty ground beef (80/20).

How can I add more fat to my carnivore meals?

You can add more fat by cooking with rendered animal fats like beef tallow, lard, or ghee. You can also finish dishes with a pat of butter or add a small amount of heavy cream if you tolerate dairy.

Will I gain muscle or just fat on the carnivore diet?

By combining a high-calorie carnivore diet with regular resistance training, you can gain muscle mass. The diet provides the high protein and fat needed for growth, and lifting signals your body to direct the extra energy towards building muscle.

How often should I eat to gain weight on the carnivore diet?

While many carnivores eat once or twice a day, increasing meal frequency to three or more meals, or simply increasing portion sizes at each meal, can help you consume the necessary calories for weight gain.

Is eating too much protein a problem for carnivore weight gain?

Consuming excessive lean protein can be problematic because it is very satiating, making it difficult to achieve a caloric surplus. A strategy that prioritizes fat over protein is more effective for weight gain.

Are there any specific carnivore snacks for weight gain?

Calorie-dense animal-based snacks like high-fat beef jerky, cooked bacon, or meat crisps can help boost your calorie intake between meals.