The term '80/20 carnivore diet' can cause confusion, as it is used to describe two distinct dietary strategies within the broader animal-based eating community. The first, and most common, is a macronutrient-focused approach where 80% of daily calories come from fat and 20% from protein, with zero carbohydrates. The second is a more flexible lifestyle approach, allowing for 80% strict carnivore eating and 20% deviation or 'cheat' meals. It is important to understand the significant differences between these two paths before deciding which, if any, is right for you.
The Macronutrient-Based 80/20 Approach
This is a strict, high-fat version of the carnivore diet, adhering to specific caloric percentages from fat and protein. The aim is to ensure the body remains in a state of ketosis by using fat, rather than protein, as the primary fuel source. Animal fats provide a dense, satisfying energy source that can help curb hunger and maintain stable energy levels. Excess protein can be converted into glucose by the liver, a process called gluconeogenesis, which could disrupt ketosis. Therefore, careful management of fat and protein intake is crucial for success.
What to Eat on the High-Fat 80/20 Carnivore Diet
To achieve this high-fat ratio, meals must be constructed with a focus on fatty cuts of meat and added animal fats.
- High-Fat Meats: Fatty cuts like ribeye, New York strip, short ribs, and 80/20 ground beef are staples. Pork belly is also a great option. Choosing ground beef labeled '80/20' is a straightforward way to incorporate this ratio directly into meals.
- Fatty Fish and Seafood: Fish rich in omega-3 fatty acids, such as Atlantic mackerel, anchovies, king salmon, and Arctic char, are excellent additions. Seafood like oysters and mussels provide healthy fats and minerals.
- Added Animal Fats: Cooking with beef tallow, lard, or ghee is essential for boosting fat intake. Adding a pat of butter to cooked meats also increases the caloric fat percentage.
- Organ Meats: While often leaner, organ meats like beef liver and heart are highly nutrient-dense and should be included in moderation for their vitamin content.
- Limited Dairy: Low-lactose dairy products such as hard cheeses, butter, and heavy cream are sometimes included by those who tolerate them well, but many strict carnivores avoid dairy entirely.
The Flexibility-Based 80/20 Approach
This less rigid model is inspired by the general 80/20 dieting principle, where individuals aim for strict adherence 80% of the time while allowing for moderate indulgence 20% of the time. On a carnivore diet, this might mean eating strictly animal products for most meals but occasionally including a small amount of a plant-based food or a 'cheat' meal. However, purists argue that any deviation is not truly following the carnivore diet. For some, this flexibility makes the diet more sustainable in the long term, preventing feelings of deprivation.
How to Implement the Flexible 80/20 Rule
This approach requires careful balance to avoid undermining the diet's principles. Followers must be mindful that the 'indulgent' 20% does not negate the benefits of the 'strict' 80%.
- Strict Adherence (80%): The vast majority of meals would consist of the same fatty meats, eggs, and fats as the macro-based approach. The core of this diet remains animal-based.
- Limited Flexibility (20%): The indulgent portion could be a small side of steamed broccoli, a handful of berries, or a single glass of wine on a special occasion. The key is moderation and restraint, rather than a free-for-all.
- Mindful Choices: The goal is not to binge on processed junk food during the 20% window. Instead, it's about thoughtfully including small amounts of foods that might be missed from a restrictive eating plan.
High-Fat 80/20 Carnivore vs. Flexible 80/20 Carnivore
| Feature | Macronutrient-Based 80/20 | Flexibility-Based 80/20 |
|---|---|---|
| Primary Goal | Sustain ketosis for fuel and satiety by strictly controlling fat and protein ratios. | Provide a more sustainable eating pattern by allowing minor, controlled deviation from strict carnivore rules. |
| Food Allowed | Strictly animal products (meat, fat, organs, eggs, some dairy). | Predominantly animal products, with occasional small inclusions of plant-based foods. |
| Carbohydrates | Zero carbs; the diet is inherently ketogenic. | Extremely low carb, but not strictly zero carb due to the 20% flexibility. |
| Calculation | By calories (80% fat, 20% protein). | By meals or days (80% adherence, 20% flexibility). |
| Strictness | Very high; macros are carefully tracked. | Lower; more of a mindset than a rigid set of rules. |
| Sustainability | May be difficult for some to sustain long-term due to restrictiveness. | Can be more sustainable for those who struggle with 100% adherence. |
Potential Benefits and Risks
Potential Benefits
- Weight Loss: Both versions can lead to weight loss, though for different reasons. The macro-based approach achieves it through satiety from high fat intake, while the flexible approach helps by reducing overall caloric intake and processed foods.
- Mental Clarity: Many advocates report heightened mental clarity and reduced brain fog, potentially due to stable blood sugar levels associated with ketosis.
- Reduced Inflammation: Eliminating plant-based foods, which some believe contain inflammatory compounds, may reduce inflammation.
- Digestive Improvement: Some individuals with digestive issues report improvement after removing plant fibers and potential allergens from their diet.
Potential Risks
- Nutrient Deficiencies: Eliminating all plant-based foods increases the risk of deficiencies in vitamins and minerals such as vitamin C, fiber, folate, and magnesium.
- High Saturated Fat and Cholesterol: High consumption of fatty animal products can significantly increase saturated fat and cholesterol intake, which has been associated with an increased risk of heart disease.
- Lack of Fiber: Both approaches result in very little to no dietary fiber, which can cause digestive issues like constipation and potentially alter gut microbiome balance.
- Sustainability and Social Challenges: Long-term adherence can be challenging due to the diet's restrictive nature, which can also create social difficulties when eating out.
Conclusion
Ultimately, what an 80/20 carnivore diet looks like depends on the practitioner's interpretation: either a very high-fat, strict macro split or a more flexible, 'mostly-carnivore' approach. The high-fat, macro-focused version is a strict ketogenic diet utilizing only animal products. The flexible version is a less restrictive eating pattern that might allow occasional non-animal foods. Both methods have potential benefits, like weight loss and mental clarity, but also carry significant risks, such as nutrient deficiencies and potential cardiovascular concerns from high saturated fat intake. Before beginning a diet this restrictive, it is crucial to understand the principles and potential health implications, and ideally consult with a healthcare professional. You can read more about the carnivore diet in medical literature.
What is the difference between an 80/20 carnivore and standard carnivore diet?
An 80/20 carnivore diet, especially the macro-based version, focuses heavily on consuming higher fat ratios to promote ketosis, unlike a standard carnivore diet which may not emphasize a specific fat-to-protein ratio. The flexible 80/20 version differs by allowing for small, planned deviations from animal-based foods, which is not permitted on a standard, strict carnivore plan.
