How to Get More Fat on Carnivore Diet

The focus of the carnivore diet is animal-based foods, which include high protein and limit carbohydrate intake. It shuns off all plant foods in efforts to keep it simple and nutrient dense. However, adjusting the ratio of fat to protein on the carnivore diet has been one of the most frequently asked questions. Since fat is the most calorific macronutrient in the diet, it has to come in sufficient amounts to provide energy, stress the body’s hormone production and ultimately, ensure satiety. For those who want to succeed in carnivore diet fat optimization or using plans like 7 day rice diet plan or other diet plans, here is an in-depth article on how to increase your fat consumption.

Understanding the Importance of Fat on the Carnivore Diet

In making the carnivore diet, fat intake is emphasized. With carbohydrates gone, fat assumes a crucial role as the principal energy source that nourishes the body and assists in carrying out numerous metabolic processes. It is worth mentioning that consumption of fat should be adequate; otherwise, people may suffer from energy dips, poor nutrient absorption, and even struggle with adherence to the diet. Here are a few explanations that make fat intake important on the carnivore diet.

Source of Energy: 

The vast amount of calories that come from fats places it as the most effective energy source along with carbohydrates. For people on low-carb diets or smoothie diet for weight loss, fat provides 9 calories per gram.

Meal Satisfaction and Controlling Hunger: 

Since fats are slow to digest, you are less likely to get food cravings and will feel quite satisfied in between meals without the need to snack.

Hormonal Balance: 

It’s a magnesium and sodium potion which means it’s necessary for hormonal synthesis that governs metabolism and mood among other biological activities.

Nutrient Absorption: 

Admission of fat in the body is also critical since fat soluble vitamins A, D, E and K needed for absorption and usage by the body.

Choose Fatty Cuts of Meat

A very effective and simplistic approach to achieve fat increase on a carnivore diet is obviously eating fatter cuts of meat. Meat cuts are not the same; some contain more fat than others, and if carefully selected, this can have a positive effect on the end product, you can review this list of 100 low fat foods. Let’s now take a look at a few of the best high-fat cuts for a carnivore diet:

Ribeye Steak

One of the most favored cuts among carnivores is the rib eye steak, being one of the most succulent and rich parts containing high concentrations of marbled fat. It is an incredibly satiating cut because of its protein-to-fat ratio. Even better if one prefers grass-fed ribeye since it is more nutritious and contains omega-3 fats.

Lamb Chops and Shoulder

The chops and shoulders are the juiciest cuts of lamb, and the lamb meat is already rich in fat from nature. The tallow of lamb sheep is a good source of both saturated and monounsaturated fat which aids in hormonal activity providing sustainable energy.

Thighs With The Skin

Chicken breast without any skin is much less fatty and does not supply as much energy. However, chicken thighs with skin on will provide much more energy as they are higher in fat content. Since chicken skin has healthy fats, if you want to increase your fat intake, it might be a good idea to choose thighs and drumsticks.

 

Add Animal Fats for Cooking and Flavor

For those on a carnivorous diet, the ingestion of animal fats boosts overall fat content which gives flavor to meals and preserves the daily fat target. Below are some animal fats to include when cooking:

Beef Tallow

Beef tallow is melted into beef, which is unfrozen in a moderate temperature, making beef tallow a preferable cooking oil. It is well-suited for baking, deep frying, and pan-searing meat where its use will enhance the overall taste of food.

Duck Fat

Unlike other types of fat, duck fat tastes a bit different and comes in handy with virtually every meal. It’s healthy due to its high content of monounsaturated fats which focus primarily on the heart. It can apply in the roasting process and enhance the flavor of most recipes.

Butter or Ghee

Butter and ghee are the best ways to add fats to the diet. You may substitute butter for ghee if you have lactose intolerance since the milk solids are strained off. Butters, in general, do provide a boost in fat and flavor, which will only improve both meat and egg dishe

Incorporate Fatty Organ Meats

Organ meats are considered to be an excellent source of fats and essential nutrients. In addition, they are incredibly nutrient-dense as they have vitamins and minerals which muscle meats do not possess. Some of the fatty organ meats include:

Liver

The liver is a great source of fat as well as vitamins A, B12, and Iron. Liver may not be as fatty as other types of meat but it is nutrient dense and can be added to recipes to enhance health benefits.

Bone Marrow

Bone marrow is mainly fat content and it is another meat in consideration for the carnivore diet. It can be cooked and consumed on its own or may be used to top up other meats such as steak. Healthy fats along with a unique texture and flavors are provided by Marrow.

Beef Heart

Beef heart is a high fat organ meat which is mostly ignored. There are healthy fats, proteins and vitamins that are crucial for the body. Beef heart can be grilled, roasted or sautéed all providing mouth watering and fulfilling meals.

Kidney

Kidney is another organ meat that is rich in fat and provides vitamins and other essential fatty acids to the body. However, once one becomes familiar with its distinct taste, it will be an asset to your diet.

Eat Eggs and Egg Yolks

Eggs are a good inclusion to a carnivore diet as they are rich in both fats and proteins. Remember to eat the yolk since most of the fat in an egg is stored in the yolk. It also contains cholesterol which is necessary for the production of hormones and other fat-soluble vitamins.

More Egg Intake Tips

1. • Add Butter or Ghee: Adding fat while cooking eggs definitely enhances the taste so use ghee or butter for cooking your eggs.

1. • Use More Egg Yolk: Making sauces or hard-boiled eggs with fats would enable you to incorporate more yolks in your diet.

1. • Egg with Bacon: Eat bacon or sausage with eggs for a perfect high fat breakfast.

Add Bone Broth and Fat Trimmings

Collagen, minerals, and fats are some of the elements contained in bone broth that makes it a nutrient-dense food. The broth when cooked using bones that have marrow, fat will be naturally high depending on the amount of marrow there is available. This is good for the skin, joints and digestion while also providing healthy fats.

Meat fat trimmings such as beef or pork can be a source of fat that can be included in the diet. While buying meat, always ask your butcher for extra trimmings which can be cooked and added to meals.

Using Bone Broth and Tallow Fat Trim:

1. • Bone Broth: Connoisseurs of bone broth take pleasure in its thick warmth and almost oily consistency and drink it by the cupful.

1. • Trim Cooking and Meal Preparation: Use trimming of rendered fat for meat cooking or sprinkle them as ingredients directly over the dishes.

Snack on High-Fat Meats

You might want to reach for fattening animal products such as pork rinds, beef jerky, or other cured meats if you need something easy and delicious to eat. They are great for use as snacks because they are compact, easy to eat, and excellent for increasing your calorie intake during the day.

High-Fat Carnivore Snacks

1. • Beef Jerky: Always buy the fattier beef jerky or make your own to have control over the fat content in the beef jerky.

1. • Salami or Pepperoni: Salami or pepperoni are forms of cured meat products that are quite fatty and can be consumed as a snack.

Use Cream and High-Fat Dairy (if tolerated)

Many people who can have dairy like to have heavy cream and full-fat cheese as they are high in calories. Even though not every carnivore adds dairy to their diet, those who do may want to add taste, consistency, and extra calories to their recipes.

Recommended Products

1. • Heavy Cream: This can be taken with coffee, tea or even added to egg dishes.

1. • Full-Fat Cheese: Cheese is rich in protein and fat which makes it suitable as a complement to dishes or simply as a healthy snack.

1. • Butter and Ghee: Should be applied generously while cooking or just as a simple condiment.

Benefits of Getting More Fat on the Carnivore Diet

One of the best things about the carnivore diet and increasing your fat intake is that it has plenty of health benefits such as following:

Improved Energy Levels:

By making fat your main source of energy, you can burn energy constantly without suffering from carbohydrate depletion.

Decreased Appetite

Thanks to fat, it is quite possible that you will need less food and, therefore, your hunger and cravings will be much better managed.

Cognitive Enhancement

Fat is also a brain energy source which translates to increased clarity and focus.

Thyroid Support

Fats are constituents of hormones, and as such, can help improve mood, metabolism, and reproductive health.

Conclusion

On the carnivore diet, adding fats to your meal is easy since it supports energy requirements, hormones, and wellness. Consider selecting fatty meat cuts, using animal fats, eating eggs, and high-fat snacks for the best possible experience on the carnivore diet. Live by these recommendations, and it will be much more convenient to combine the carnivore diet with harmony and satisfaction in each meal like traditional samurai diets.