Why Fat Is Essential on the Carnivore Diet
On a carnivore diet, your body switches from burning carbohydrates for fuel to burning fat. This metabolic state, known as ketosis, relies on a steady and sufficient intake of fat to provide sustained energy. Insufficient fat can lead to symptoms like low energy, fatigue, and intense carbohydrate cravings, a phenomenon sometimes called 'rabbit starvation'. Beyond being a fuel source, animal fats carry crucial fat-soluble vitamins (A, D, E, and K2) that are vital for immune function, hormone production, and overall health. Therefore, mastering how to get more fat on carnivore is fundamental to success and well-being on this eating plan.
Prioritizing Fatty Cuts of Meat
One of the easiest ways to boost your fat intake is by prioritizing cuts of meat that are naturally higher in fat. These options offer a perfect ratio of protein and fat, often requiring no additional fat sources for a balanced meal. The marbling in cuts like ribeye provides a rich, buttery flavor and is a dense source of calories. For budget-friendly options, ground beef with a higher fat percentage is an excellent staple.
Top Fatty Meat Cuts
- Ribeye Steak: The ultimate carnivore cut, prized for its generous marbling and rich flavor.
- Pork Belly: Essentially uncured bacon, pork belly has alternating layers of fat and meat, making it an incredibly rich source of fat.
- Beef Brisket: A fatty, flavorful cut that becomes incredibly tender and gelatinous with slow cooking.
- Lamb Shoulder & Ribs: These cuts are naturally fatty and deliver a deep, earthy flavor.
- Fatty Ground Beef: Opt for 80/20 or even 75/25 ground beef blends to get a significant fat boost with minimal effort.
- Duck Legs with Skin: An overlooked source of rich, delicious fat that can be rendered and reused.
Incorporating Pure Animal Fats
Sometimes, even with fatty cuts, you may need an extra boost, or you might prefer leaner meat like chicken breast or sirloin steak. This is where pure rendered animal fats become your best friend. These fats are perfect for cooking, searing, or drizzling over cooked dishes to enhance flavor and caloric density. Look for high-quality, grass-fed sources for the best nutritional profile and flavor.
Simple Ways to Add Pure Fat
- Cook with Tallow or Lard: Use beef tallow or pork lard for frying eggs, searing steaks, or roasting meats. Tallow has a high smoke point, making it ideal for high-heat cooking.
- Melt Butter on Your Meal: A generous pat of butter or ghee melted over a hot steak or eggs adds instant richness. Grass-fed butter is especially prized for its flavor and higher CLA content.
- Create Carnivore Fat Bombs: Combine rendered animal fat with seasonings like salt and mold them into small, bite-sized portions. These are excellent for portable energy and satisfying cravings.
- Blend Fat into Leaner Meats: For ground beef that is too lean, mix in some extra tallow or lard while cooking to increase the fat percentage.
Using Dairy for an Extra Fat Boost (If Tolerated)
For those who tolerate dairy well, certain dairy products offer a convenient way to get more fat on carnivore. It’s important to opt for low-lactose options, as high-lactose dairy can cause digestive issues for some individuals. Always monitor your body's response when adding dairy back into your diet.
High-Fat Dairy Options
- Heavy Cream: A small splash in your coffee or whipped for a simple dessert adds a significant amount of fat and flavor.
- Hard Cheeses: Hard, aged cheeses like cheddar, gouda, or parmesan are low in lactose and provide a good fat-to-protein ratio.
- Ghee: Clarified butter (ghee) is an excellent option for those with dairy sensitivities, as the milk solids have been removed, but it retains all the beneficial fats.
Fat Source Comparison
| Source | Fat Content | Flavor Profile | Best Use Case | Notes |
|---|---|---|---|---|
| Ribeye Steak | High | Rich, buttery, savory | Main meal, grilling | Excellent fat-to-protein ratio |
| Beef Tallow | Very High | Mild, beefy | Cooking, frying | High smoke point, versatile |
| Pork Belly | Very High | Savory, smoky | Main meal, baking | Melts beautifully when cooked low and slow |
| Butter (Grass-fed) | High | Rich, creamy, sweet | Finishing, sauces | Contains vitamins A, D, E, K2; lower smoke point |
| Heavy Cream | High | Rich, smooth | Coffee, sauces, whipped | Small amounts add significant fat and calories |
| Bone Marrow | Very High | Rich, mild, gelatinous | Spread, broth | High in fat and nutrients |
Lifestyle Adjustments for Optimal Fat Intake
Beyond simply changing your food choices, adopting a few new habits can ensure your fat intake is consistently high. For example, some carnivore followers use fasting protocols to help their bodies adapt to fat as fuel. Cooking methods also play a huge role. Learning to embrace the rendered fat from your meat instead of discarding it is a powerful habit to build. Using the rendered duck fat or beef tallow to cook your eggs is a perfect example of closing the loop on your animal-based nutrition.
Another important aspect is listening to your body's satiety signals. On a high-fat diet, you will likely feel full faster and for longer, which can mean eating fewer meals per day. This is normal and a sign your body is efficiently using fat for energy. Some find eating fewer but larger, fatty meals works best, while others prefer more frequent, smaller meals or snacks like fat bombs. The key is to find what works for you without compromising your fat targets.
Conclusion: Making Fat Your Carnivore Fuel
To successfully answer the question of how do you get more fat on carnivore, the best strategy is to focus on a few key areas: prioritizing naturally fatty cuts of meat like ribeye and pork belly, incorporating pure animal fats like tallow and butter, and utilizing high-fat dairy if your body tolerates it. Making small adjustments, such as cooking your eggs in tallow or adding a pat of butter to your steak, can make a significant difference. By embracing these high-fat animal sources, you can ensure you have the energy and satiety needed to thrive on the carnivore diet. For more insights on optimal carnivore diet macronutrient ratios, consider resources from experts like Dr. Kiltz, who provides guidance on achieving a high fat-to-protein balance Doctor Kiltz: Carnivore Diet Macros.
How to get more fat on carnivore: 5 strategies
Prioritize Fatty Cuts: Choose ribeye, pork belly, brisket, or 80/20 ground beef for meals to maximize natural fat content. Add Pure Animal Fats: Use tallow, lard, or butter for cooking, frying, or drizzling over meals to easily increase fat calories. Incorporate High-Fat Dairy: Add heavy cream, hard cheeses, or ghee to your diet if you tolerate dairy for an extra boost of fats. Make Carnivore Fat Bombs: Prepare convenient, bite-sized snacks from rendered animal fats to combat cravings and provide concentrated energy. Don't Fear the Fat Cap: Cook meats with the fat cap on and utilize rendered fat from cooking instead of discarding it.
FAQs
Q: What are the best animal fats for cooking on a carnivore diet? A: Beef tallow and pork lard are excellent for cooking. Tallow has a high smoke point, making it great for high-heat applications like frying and searing.
Q: Can I use butter to get more fat on the carnivore diet? A: Yes, butter is a fantastic source of fat. Grass-fed butter, in particular, offers additional nutrients. It's great for melting over steaks or eggs.
Q: I'm not tolerating dairy well. How can I increase fat without it? A: Focus on fatty cuts of meat like ribeye and pork belly, and incorporate pure animal fats like beef tallow and bone marrow. Ghee, which is clarified butter, is also an option as the milk solids that cause issues have been removed.
Q: What should I do if my ground beef is too lean? A: To boost the fat content, you can blend your ground beef with extra tallow or lard while you cook it. Another option is to mix it with a fattier ground meat, like 80/20 beef.
Q: What is a simple carnivore fat bomb recipe? A: A very simple recipe involves melting beef tallow or butter, adding salt, and chilling the mixture in silicone molds until firm. You can also mix in crumbled bacon and cheese for more flavor.
Q: How do I know if I'm getting enough fat on the carnivore diet? A: Listen to your body. Signs of insufficient fat include persistent hunger, low energy, and cravings. Conversely, feeling full for long periods and having stable energy levels are good signs of adequate fat intake.
Q: Should I cut the fat off my meat? A: No, if you are trying to increase your fat intake on carnivore, you should eat the fat on your meat, especially from cuts like ribeye. Some people prefer to crisp the fat separately in a pan before eating it.
