What to Eat and Drink on the Carnivore Diet

The carnivore diet is a straightforward approach to eating: consume only animal-based foods such as meat, fish, seafood, and eggs. These are ideally cooked in animal fats like tallow, ghee, or butter, with salt as the primary seasoning. Carnivore-friendly snacks like biltong are a great option since they’re high in protein and free from plant-based ingredients.

Dairy products such as raw milk, cream, and high-quality cheese can be consumed sparingly, as they contain lactose, a natural sugar that could disrupt ketosis and trigger cravings. For beverages, stick to water and bone broth, both of which provide hydration and vital nutrients. Coffee, tea, and plant-based drinks should be avoided due to their plant origins and potential to introduce unwanted carbohydrates.

Achieving and maintaining ketosis requires balancing macronutrients, particularly protein and fat. For protein, aim for 1.6 to 2.2 grams per kilogram of body weight. Fats should be the primary source of calories, with a ratio of 1:1 or 2:1 fat to protein. Avoid excess protein, as it may cause gluconeogenesis, which converts protein to glucose and interferes with ketosis. Fat is essential for hormone production and the absorption of fat-soluble vitamins (A, D, E, and K).

To meet fat targets, choose fattier meats like ribeye steak, pork belly, or chicken thighs with skin. Monitoring your macros using apps like MyFitnessPal can be useful when starting out. Additionally, tracking ketones can ensure you’re in ketosis, with an optimal level of 0.5 to 3.0 mmol/L.

Some digestive discomfort, such as diarrhea or constipation, may occur during the transition to a carnivore diet. Gradually increasing fat intake, staying hydrated, and consuming collagen-rich broths can help your body adjust to the new diet. Always consult a healthcare professional before making significant dietary changes.

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