Understanding the Carnivore Calorie Surplus
For those on a carnivore diet looking to build muscle or gain weight, the principle of a calorie surplus remains fundamental: consume more calories than your body expends. However, the approach differs significantly from a traditional bulk. On a carnivore diet, the focus shifts from consuming carbohydrates to prioritizing calorie-dense animal fats. This is because fats are the primary fuel source on this low-carb regimen, and they contain more calories per gram than protein or carbohydrates. The high satiety of meat can make it challenging to eat enough calories, necessitating strategic food choices and eating habits to consistently meet your surplus goals.
Prioritize Fatty Cuts of Meat
The most effective and straightforward way to increase calorie intake on a carnivore diet is by choosing fattier cuts of meat. These options provide a higher fat-to-protein ratio, allowing you to consume more calories per bite without feeling overly stuffed with lean protein.
Best Fatty Meats for a Calorie Surplus:
- Ribeye Steak: Known for its rich marbling, ribeye is a top choice for a calorie-dense meal.
- Pork Belly: This cut is exceptionally high in fat and can be prepared in various delicious ways, from crispy slices to slow-roasted chunks.
- Brisket: With its connective tissue and fat cap, brisket becomes tender and calorie-rich when cooked low and slow.
- Lamb Shoulder: This flavorful cut is packed with intramuscular fat, delivering high energy and a rich taste.
- Fatty Ground Beef: Opt for 80/20 blends or higher fat percentages to maximize calories. It is also a versatile and budget-friendly option.
Incorporate Pure Animal Fats
When fatty cuts alone are not enough, adding pure animal fats is the most efficient way to boost calories. These fats are incredibly calorie-dense and can be incorporated into meals seamlessly.
- Tallow and Lard: Rendered beef and pork fat are perfect for cooking. Use them to fry meats, eggs, or simply add a spoonful to your meals.
- Butter and Ghee: For those who tolerate dairy, butter and ghee are excellent for increasing fat content. They can be added to cooked meats or even blended into broth for a calorie-dense liquid.
- Bone Marrow: Roasted marrow bones offer a delicious, nutrient-dense, and highly caloric fat source. It can be spread on meat or eaten directly.
Boost Caloric Density with Add-Ons
Beyond basic meats and fats, certain animal products can further increase your calorie load while providing extra micronutrients.
- Egg Yolks: While whole eggs are a staple, focusing on extra egg yolks can significantly boost calorie and nutrient intake.
- Heavy Cream and Cheese: If dairy is part of your carnivore regimen, heavy cream can be added to broth or coffee, and hard cheeses offer a calorie-dense snack.
Optimize Meal Frequency and Portion Size
To overcome the strong satiety signals of a high-fat, high-protein diet, you may need to adjust your eating schedule. Instead of two large meals, consider eating three or four smaller, more frequent meals throughout the day. You can also simply increase the portion sizes of your existing meals, adding an extra steak or a few more eggs. Having carnivore-friendly snacks, such as beef jerky or small portions of hard cheese, on hand can also help you hit your targets.
Incorporate Organ Meats
Organ meats are a nutrient powerhouse, offering a concentrated source of calories and essential vitamins and minerals that can be sparse in muscle meat alone. Including liver, heart, and kidney in your rotation will not only add calories but also help cover potential nutritional gaps in a restrictive diet.
Comparing Calorie-Loading Methods
| Method | Calorie Density | Cost | Satiety Impact | Key Benefit |
|---|---|---|---|---|
| Fatty Meat Cuts | High | Variable (cuts like pork belly can be affordable) | Moderate | Well-rounded meal and flavor |
| Added Pure Fats | Very High | Low (e.g., tallow) | Low (can add calories without filling you up much) | Easy and concentrated calories |
| Dairy (Cream/Cheese) | High | Moderate | Low (great for adding to other foods) | Adds variety and flavor (if tolerated) |
| Organ Meats | High | Low | Moderate | Boosts both calories and micronutrients |
The Role of Supplements
While whole foods should be the focus, certain supplements can be beneficial, especially for those pursuing muscle growth. Creatine is one of the most well-researched supplements for increasing muscle mass and strength, and it is entirely compatible with a carnivore diet. Electrolytes like magnesium and potassium can also be important, especially during the initial adaptation phase or with high-intensity training. A quality source of Omega-3s, like fish oil, can support inflammation control and recovery.
Track and Adjust Your Intake
To ensure you are consistently in a calorie surplus, tracking your food intake and monitoring your body weight is crucial. Using an app to log your meals for a week can provide a baseline, and aiming for a 10-15% increase in calories is a good starting point. Because satiety is so strong on this diet, you may need to eat more frequently than you feel hungry, especially at the beginning. Be patient with your body's adaptation and adjust your intake based on your progress and energy levels.
Conclusion
Consuming a calorie surplus on a carnivore diet is a strategic process that is well within reach for those committed to gaining muscle or weight. By prioritizing fatty meat cuts, liberally adding animal fats, and incorporating nutrient-dense organ meats, you can overcome the challenges of high satiety. Paired with consistent resistance training, these nutritional strategies will provide your body with the fuel and building blocks needed for muscle growth and repair. Staying consistent with tracking and adjusting your intake will be key to your success on this powerful, meat-based approach to gaining mass.
Key Takeaways
- Prioritize Fatty Meats: Choose fatty cuts of beef, pork, and lamb to maximize calorie intake with less volume.
- Incorporate Added Fats: Use tallow, lard, or butter generously in your cooking to easily boost the fat and calorie content of meals.
- Eat More Frequently: Increase meal frequency or add high-fat snacks to overcome the powerful satiating effects of the diet.
- Consume Organ Meats: Include nutrient-dense organs like liver and heart to add calories and fill vital micronutrient gaps.
- Consider Supplements: Research creatine and electrolyte supplements to support muscle growth and overall function.
- Track Your Intake: Monitor your weight and calorie consumption to ensure you maintain a consistent surplus for progress.
- Focus on Consistency: A sustained calorie surplus combined with resistance training is essential for building muscle on any diet.
FAQs
Q: What are the best foods for a calorie surplus on the carnivore diet? A: Prioritize fatty cuts of meat like ribeye, pork belly, and lamb shoulder, along with rendered animal fats such as tallow and butter. Organ meats and high-fat dairy like heavy cream and cheese (if tolerated) also help.
Q: How much more should I eat to be in a calorie surplus? A: A good starting point is to aim for a 10-15% increase above your estimated daily maintenance calories. Tracking your weight over a couple of weeks will help you determine if you need to adjust.
Q: Is it hard to eat enough on a carnivore diet for muscle gain? A: Yes, some people find it challenging due to the highly satiating nature of fat and protein. Strategies like prioritizing fatty cuts, adding extra fats, and eating more frequently can help overcome this.
Q: Can I still build muscle without being in ketosis on the carnivore diet? A: Yes, a consistent calorie surplus combined with resistance training is the primary driver for muscle growth. Overeating fat and protein can shift you out of deep ketosis, but you can still build muscle effectively.
Q: How can I get more calories without eating more volume? A: Focus on calorie-dense foods like pure animal fats (tallow, lard), bone marrow, and extra egg yolks. Cooking with extra fat or adding heavy cream (if tolerated) can increase calories significantly with little volume.
Q: What kind of snacks can I have to increase calories? A: Carnivore-friendly snacks include fatty meat sticks, hard-boiled eggs, small servings of high-fat cheese, or bone broth with added fat.
Q: What are the risks of eating too much fat on a carnivore diet? A: Consuming too much fat too quickly can lead to digestive discomfort like bloating or diarrhea. It is best to increase your fat intake gradually to allow your system to adapt.
