What is the 70 Carnivore Diet? An In-Depth Guide

Advocates of a fat-focused carnivore diet often structure their macronutrients to a ratio of 70–75% fat and 25–30% protein. The 70 carnivore diet is a specific version of this all-meat approach, emphasizing high fat intake for energy while excluding all plant-based foods.

Quick Summary

A comprehensive guide to the 70 carnivore diet, detailing its core principle of a high-fat macro ratio, typically around 70% of calories from fat. It explores the food list, outlines the differences from a standard carnivore diet, and discusses the associated considerations.

Key Points

• High-Fat Ratio: The 70 carnivore diet prioritizes a macro split of approximately 70-75% fat and 25-30% protein.

• Zero-Carb Focus: It completely eliminates all plant-based foods, including fruits, vegetables, and grains.

• Ketogenic State: The high fat intake pushes the body into a state of ketosis, burning fat for fuel instead of carbohydrates.

• Nutrient Concerns: The diet lacks dietary fiber and certain vitamins typically found in plant foods, raising potential deficiency risks.

• Consult a Professional: Due to its highly restrictive nature and potential risks, consulting a healthcare provider is recommended before starting.

What Defines the 70 Carnivore Diet?

While the standard carnivore diet simply involves consuming only animal products, the 70 carnivore diet is a more specific variant defined by its macronutrient composition. The name refers to the approximate goal of deriving 70% of one's daily calories from fat, with the remaining 30% coming from protein. This places it squarely in the ketogenic category, where the body relies on fat for fuel in a state known as ketosis. This contrasts with a typical carnivore diet where the fat-to-protein ratio might not be strictly monitored and can often lean higher on the protein side. By prioritizing fat, followers aim to achieve deep ketosis and its associated effects, such as heightened mental clarity and sustained energy.

Macronutrient Breakdown

The macro targets for the 70 carnivore diet, based on percentages of total energy intake, are typically:

• Fat: 70-75% of calories
• Protein: 25-30% of calories
• Carbohydrates: Less than 5% of calories (often aiming for zero)

This high-fat emphasis guides food choices, favoring fatty cuts of meat over lean ones and incorporating ample amounts of animal-based fats. This strategy is intended to prevent the body from using excess protein for energy, a process called gluconeogenesis, which could disrupt ketosis. Choosing fatty cuts like ribeye steak or adding extra animal fat is central to this method.

Food List and Meal Planning

The 70 carnivore diet's food list is restrictive but strategic. The focus is on dense, fatty animal foods to meet macro targets, requiring careful planning to avoid consuming too much lean protein.

Allowed Foods

• Red Meat: Fatty cuts of beef (ribeye, brisket, ground beef with a high-fat ratio like 70/30 or 80/20), lamb, and pork belly are staples.
• Organ Meats: Fatty organs like bone marrow, liver, and kidney are encouraged for their nutrient density.
• Poultry: Dark meat chicken (thighs, wings with skin) and duck are preferred over lean breast meat.
• Fish: Oily fish such as salmon, sardines, and mackerel are excellent sources of fat.
• Eggs: A versatile fat and protein source, especially yolks.
• Animal Fats: Lard, tallow, and ghee are used for cooking and added to meals.
• Dairy (optional and low-lactose): Some followers include heavy cream, butter, and hard cheeses in moderation, monitoring for lactose sensitivity.
• Water and Bone Broth: Primary beverages.

Excluded Foods

• Fruits and Vegetables: All produce is excluded.
• Grains and Legumes: No bread, pasta, rice, beans, or lentils.
• Nuts and Seeds: All types are off-limits.
• Sugar and Processed Carbs: Sweeteners, pastries, and processed foods with added sugars are forbidden.
• High-Lactose Dairy: Milk and soft cheeses are typically avoided due to higher carbohydrate content.
• Plant-Based Oils: Vegetable oils like canola or soybean oil are excluded.

Potential Benefits and Risks

The allure of the 70 carnivore diet lies in its potential benefits, often mirroring those of the ketogenic diet. Proponents report weight loss, reduced inflammation, and improved mental clarity. The high satiety from fat and protein can lead to a natural reduction in overall calorie intake. However, experts and health organizations remain cautious, citing significant nutritional risks.

Risks of a Restrictive Diet

• Nutrient Deficiencies: The exclusion of all plant foods means a complete lack of dietary fiber, which is crucial for gut health. It also eliminates vitamins (like Vitamin C from plants) and beneficial plant compounds (phytochemicals).
• High Saturated Fat and Cholesterol: Exclusive reliance on animal fats can lead to a diet high in saturated fat and cholesterol, which can be a concern for heart health in some individuals, though research on this link is evolving.
• Kidney Strain: Extremely high protein intake, which can inadvertently occur even on a high-fat diet, may place stress on the kidneys.
• Long-Term Health Effects: There is limited long-term scientific research on the effects of an exclusively carnivore diet, making its sustainability and long-term health consequences largely unknown.

Comparison: 70 Carnivore vs. Standard Carnivore vs. Keto Diet

To better understand the 70 carnivore diet, it's helpful to see how it compares to related dietary approaches.

Feature	70 Carnivore Diet	Standard Carnivore Diet	Standard Keto Diet
Carbohydrate Intake	Aim for zero carbs	Aim for zero carbs	Less than 10% of calories
Macronutrient Focus	Primarily on fat (70-75%)	Primarily on protein and fat, no specific ratio	Primarily on fat (70-75%), moderate protein, low carb
Food List	Fatty animal products only	All animal products, can include lean meat	Animal products, leafy greens, low-carb vegetables, nuts, seeds
Fat Source	Animal fats (tallow, lard), fatty meat	Animal fats, fat naturally in meat	Animal fats, coconut oil, olive oil, avocado, nuts
Fiber Intake	Zero	Zero	Some (from low-carb plants)

How to Start a 70 Carnivore Diet

Embarking on this dietary plan requires careful consideration and preparation. It is highly recommended to consult a healthcare professional or registered dietitian before beginning, especially if you have pre-existing health conditions.

1. Educate Yourself: Understand the core principles, food list, and potential pitfalls of the diet. Many resources exist within online carnivore and keto communities.
2. Plan Your Meals: Due to the restrictive nature, meal planning is essential. Focus on sourcing high-quality, fatty cuts of meat and other animal products.
3. Prioritize Fat: Actively select fattier meats (e.g., ribeye over chicken breast) and incorporate animal fats into your cooking to meet your macro targets.
4. Monitor Your Body: Pay close attention to how your body responds. Track energy levels, digestion, and any side effects. Initial adaptation can include fatigue or digestive changes.
5. Listen to Satiety: Proponents often suggest eating to satiety, or until full, rather than counting calories, as the high fat and protein content is very satiating.

Conclusion: Is the 70 Carnivore Diet Right for You?

The 70 carnivore diet is a highly restrictive and high-fat dietary protocol that eliminates all plant-based foods, emphasizing fat for energy. While some individuals report benefits, scientific consensus and long-term research are limited. It is crucial to be aware of the potential risks, such as nutrient deficiencies and impact on cardiovascular health. As with any significant dietary change, discussing it with a healthcare provider is the best course of action to ensure it aligns with your individual health needs and goals. For more insight into the macronutrient content of carnivore diets, consider consulting the detailed case studies published by the National Institutes of Health. [^1.4.1]

[^1.4.1]: National Institutes of Health (NIH). PMC. Assessing the Nutrient Composition of a Carnivore Diet: A Case Study. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11722875/

Frequently Asked Questions

What is the primary difference between a standard carnivore and a 70 carnivore diet?

The main difference is the macronutrient focus. A standard carnivore diet simply excludes all plant foods, but the 70 carnivore diet specifically targets a high-fat macro ratio, aiming for around 70% of calories from fat.

What kind of meat should I eat on a 70 carnivore diet?

You should prioritize fatty cuts of meat to meet your macro targets. Examples include ribeye steak, brisket, high-fat ground beef (70/30), pork belly, and lamb.

Is the 70 carnivore diet safe for long-term use?

There is limited long-term research on the effects of an exclusively carnivore diet, and many health experts express concerns over its restrictive nature and potential for nutrient deficiencies. Consulting a healthcare provider is essential.

Will I experience digestive issues on this diet?

The complete lack of dietary fiber can lead to significant digestive changes, including constipation or infrequent bowel movements. Your gut microbiome will also shift dramatically without plant-based foods.

How do I ensure I get enough fat and not too much protein?

Focus on consuming fatty cuts of meat and adding extra animal fats like tallow, lard, or butter to your meals. Avoid excess lean protein and listen to your body's satiety signals.

Can I eat dairy on the 70 carnivore diet?

Some followers include low-lactose dairy like heavy cream, butter, and hard cheeses in small amounts. However, full dairy is generally avoided due to its carb content.

What are the alleged benefits of a high-fat carnivore diet?

Proponents claim benefits such as weight loss, improved mental clarity, reduced inflammation, and stabilized blood sugar due to the ketogenic nature of the diet.