Carnivore Diet means you can eat animal products, and yogurt is dairy, and dairy is an animal product. The short answer is that I am not a fan of coffee for a variety of reasons including caffeine (sympathetic nervous system activation, sleep disturbance, etc. I will also post a link to my Ancestral Health symposium talk on the unique nutrient value of animal fat once it’s posted. You’ve heard me extoll the virtues of organ meats, like liver, and would like to incorporate this into your diet. I’ll do a whole separate blog post about intermittent fasting and time restricted eating. Who doesn’t like bacon!? You’ve also heard me talk about the amazing virtues of grass-fed fat trimmings or suet (beef kidney fat) and you’d like to jump on the fat train. Paul’s typical daily food intake, as shown below, involves a very intentional selection of steak, liver, kidney, suet, egg yolk along with salt, bone meal and three litres of mineral water per day to help boost some of the minerals. Small, unrelated … I have trouble finding restaurants to eat at in the USA because there's always some seasoning or cooking oil that contaminates the meat and I … The understanding here, of course, will be that much of this will be unique based on the individual. I am merely recounting my experiences eating carnivorous diet for 90 days. Most fruits and vegetables lie between these two groups, and are difficult to qualify in terms toxicity. Most people don’t want to pay extra for stuff that they are going to cut off as soon as they get home. It’s a pretty simple formula, and as an elimination diet it can be a very helpful tool. The carnivore diet is an increasingly popular trend in the low-carb community. Muscle meat from animals is very rich in a lot of vitamins and minerals, but it doesn’t have all of them. On the mineral side, liver is one of the best sources of copper, which we need for enzymes like Super Oxide Dismutase (SOD). The other disclaimer here is that while I eat many foods raw, this certainly presents contamination risks and it’s not something I recommend unless you know the quality of your sourcing very well. This also makes time restricted eating much easier by allowing for a more compressed eating window with less meals. You can find much more in depth discussions of plant toxins on many of the podcasts I’ve been on. There are a couple of pieces to this equation. One question I see a lot is whether or not you can eat pork rinds on the carnivore diet. Calories are a unit of measurement, they are used by your body to have energy and maintain mass. I like to say I eat 95% carnivore, 5% paleo – a.k.a. It runs contrary to conventional nutrition wisdom. I generally think of these as the non-sweet fruits, and include things like olives, avocado, lettuces, cucumbers (without skin or seeds), and various squashes in this group. As you can see, my CoQ10 is off the charts (this is common in clients I work with on the carnivore diet), and my B vitamin markers are all looking great. The first thing I think of is the fat to protein ratio in terms of macronutrients. They have been trained to cut as much fat off as possible since we’ve all been led to believe that all that animal fat is going to kill us. This is an extreme noobie question I know. One other consideration in the discussion of what to eat on a carnivore diet is WHEN to eat. It’s completely different. Tim is creating a multi part in depth series breaking down the Game Changers movie, and all of its many short comings…, With the widespread success of the first edition of my book, I am super excited to announce that a SECOND edition is in the works and will be published by Houghton Mifflin Harcourt (HMH). The cliff notes version is that casein has two variants (gene polymorphisms, or SNPs), A1 and A2, which are broken down into different forms of beta- casomorphin. There are bovine species which are A2, like many Guernsey cows, but these will be noted on the labeling and are much more rare. Eating a carnivore diet that is consistent with what we are designed to eat, results in a normalization of body fat levels. On a Tier 2 Carnivore diet “eat meat, drink water” is the classic adage which describes this way of eating best. Even meat has a small amount of carbohydrates but for the purposes of this discussion, they are essentially negligible. Based on your goals you can decide which tier is right for you. So how do I eat, and what do I think is the BEST way to construct a nose to tail carnivore diet? As a 170 lb dude, this ends up being about 140g of protein and 230-280g of fat per day! In many countries, your butcher may look at you sideways if you ask for suet but if you tell them you want the fat from around the kidneys, he/she may better understand you. I will reiterate here that I see plant foods as “survival foods” and don’t believe they provide unique nutrients for humans that we can’t obtain from animals. If you eat a meat based diet, you become The Hunter. Eating processed f is not allowed in the carnivore diet for weight loss. What a typical day of Tier 5 Carnivore looks like for someone: This has been a huge post! What a typical day of Tier 5 Carnivore looks like for me: I eat twice a day and usually don’t eat breakfast. We have and still do buy meat where we have no idea where it comes from. The size and color of raw suet will vary. Other good sources of riboflavin are heart, kidney, and egg yolks, with muscle meat having some but not nearly as much as these special foods. What we realized early on is that grain fed beef generally contains more fat than grass fed. In a given week I will eat about 16 oz liver, 16 oz kidney, 16-32oz heart, 16oz testicles (yes! It usually just applies to the regular meat you get at your local butcher or supermarket chain store. It’s for people who want to experiment with a whole foods animal based diet for short amounts of time, like an elimination diet. SOD serves a critical role in the antioxidant management system in our bodies (I talk about this in the podcast I did with Dom D’Agostino, PhD) by converting the superoxide radical (02-) into molecular oxygen (02) or hydrogen peroxide (H202). I also test my micronutrients, including vitamin E, regularly. Our local store has a few different grades of their beef mince with star ratings. Brian Sanders and I dug into the studies and points Wilks made and found them to be incorrect or unfounded.​ We spent a few days looking into each study and counterpoint Wilks used to try and discredit Kresser and came…, I’m so excited to feature the work of nutritionist Tim Rees (@timrees_nutrition on instagram) here on the blog. Check out the podcast I did with Dr. Ben Lynch for a full discussion of these polymorphisms. See the post on which podcasts I’ve been on [here]. If you have an autoimmune issue or you are really interested in losing weight, I’d leave dairy out for at least the first 60 days of a Carnivore diet. This where most folks start out, and then usually progress to Tiers 4 and 5 as they get more excited about eating organ meats. Lamb, pork, chicken, and fish are next on your list. For the purposes of this article, I’ll divide the carnivore diet into 5 different tiers. Animal foods are the most nutritious foods in the world and are prized by all of the healthiest cultures in the world (see Weston Price for this). If you choose to include coffee in your diet, know that my general experience is that most people feel much better without it once they have gone through the acute withdrawal phase. Liver is particularly rich in a few minerals and B vitamins which complement those found in muscle meat. Are these macros causing me to lose lean mass or accumulate fat? Eat suet raw, lightly fried, or render it … Squash, in particular, will have higher amounts of carbohydrates, and will interrupt efforts toward ketosis if that’s a goal. Even so, we tend not to eat supermarket beef mince, only because we have an awesome butcher who sources grass fed beef that comes from ethically raised cattle. High quality carbon filters like the Berkey (no affiliation) are another option. I talk about this in much more detail in my upcoming book, “The Carnivore Code: Unlocking the Secrets to Optimal Health by Returning to Our Ancestral Diet.”. Personally, I source grass-fed suet from US Wellness Meats or White Oak Pastures (no affiliation) and include this as a large component of my diet. – When you render suet down you get tallow which you can use as a fat or you can  use it to make candles,  soap and even body butters. The second edition will have much…, Did you miss an issue of the Fundamental Health Insider? Tier 5 is basically how I eat day in and day out. And for most people, single digit body fat is not natural. So since we are buying mostly grass fed and it is less fatty than grain fed, we have to supplement the needed extra fat from other sources. Diets should be optimized around three things: Traveling makes eating lots of high quality animal meats, organs and fat difficult from time to time, and I get this. This is it! Let’s start with liver! The process we use for cooking the suet is simple. Do not fear! If you’re on a carnivore diet, it’s only natural that you’ll want a break or "cheat day" from time to time. If you have an MTHFR or PEMT polymorphism (check out the podcast with Dr. Ben Lynch) you’ll require more riboflavin than the general population, and liver is just about the richest source there is! What a typical day of Tier 3 Carnivore looks like: Tier 4: Junior varsity organ meat eating and real animal fats. All non-cow dairy including goat, sheep, and buffalo are considered A2 dairy. Carnivore encourages you to eat only meat, avoiding all other foods including fruit and veggies.. Carnivore has been understandably controversial. 1 tablespoon of BBQ sauce can have as many as 10g of carbohydrates, mostly from sugar. Isn’t this organ the body’s filter and full of toxins? On a tier 1 Carnivore diet, you might start with the low toxicity plants and add in moderate toxicity foods to see how you tolerate them. Removal of skin and seeds of the squash would likely decrease lectins significantly in this case. Of course, you can also pour the rendered (liquid portion) of the suet over your steak for added fat. The good news for people on the carnivore diet is that there are many restaurants you can eat out with quality wellness meats that will cater to your needs. Most of the fat is now trimmed off our meat by butchers, so we have to specifically ask for trimmings or look for the fat around the kidneys (suet). All of this grass-fed animal fat I am consuming is a source of unique nutrients. The more fat that is cut away and the leaner the meat, the more expensive it is. This simple approach to the diet has helped many people, but I think there is a better way to construct a carnivore diet that allows for more variety (making … These foods might include ruminant (beef, bison, lamb) meat, poultry, fish, eggs and dairy for those who tolerate (see discussion below for more information on this topic). I’ll do a whole separate post on this topic. Moreover, I eat a lot of fatty beef, suet, and organ meats. I'm gradually transitioning myself to carnivore from keto (after cheating during the holidays) to see how I like it. In some individuals, any amount of plant foods and dairy appear to trigger the immune system,  leading to resurgence of inflammation and autoimmunity. This is the ultimate Carnivore MD diet. If it’s from a cow, and doesn’t specify A2 on the label, assume it’s A1 dairy. I did a podcast with Amber  O’Hearn in which we talked about nuances regarding RDAs on a carnivore diet. Again, just because I do it this way does not mean it’s the only way to do it! It’s also very rich in choline, which has been unjustly maligned in connection with TMAO (see the podcast I did with Tommy Wood, PhD in which we discuss this), and is a vital nutrient for healthy cell membranes and neurotransmitter production. What to Eat on the Carnivore Diet Your primary focus should be on fatty meat, especially BEEF. Not all snacks are created equal and that’s why we need to set up our snack standards. It’s pretty clear that our body’s requirements for many things changes in the absence of carbohydrates. and to present both sides of the argument. A few words about dairy: I’ve personally found that all types of dairy trigger my eczema, and in many clients I work with, exclusion of dairy allows for increased satiety, less inflammation, and easier weight loss. ), and occasional spleen, pancreas, and brain when they are available. In the section below about a typical tier 5 diet I will describe what I eat so people can get a sense of this. I opt for an early “lunch” instead. Read carnivore diet success stories to stay motivated. Drink water as desired. Many people will do best with NO plants for some amount of time, however. One of the critiques that has been leveled against the carnivore diet is that this diet could be low in vitamin E. My results, and the results of my clients, would argue strongly against this. The body feels a lot “safer” when it has a bit more energy reserves than that. I do try to rotate the organ meats I eat throughout the week as I believe our ancestors would have. These days however, it can be a challenge getting mince that is fatty enough. Go figure! Fat has nutrients? I personally favor these in my diet and usually end up eating a variety of them throughout the day. With this in mind, I aim for about 1.5-2g of fat per gram of protein that I eat on a daily basis. In addition to plant seeds, the nightshade or solanaceae family (tomatoes, eggplants, potatoes, goji berries, peppers, paprika, chili peppers) is also known to be a common immune trigger. Looking at this section of my bloodwork, notice how high my vitamin E is. What a typical day of Tier 4 Carnivore looks like: Tier 5:  Optimal Nose to Tail Carnivore diet (varsity organ meats). The recommended types of meat you can eat will be any type of animal based protein. For protein, I aim for about .8g per lb of lean body weight per day. The carnivore diet does not include any foods that don't derive from animals. The basic carnivore diet adds a few things to the Tier 2 Meat and Water plan. You can, just with caution, let me explain. Examples include Joe and Charlene Andersen, and Charles Washington, who moderates the aforementioned facebook group. I am also not making a … At this point you are probably saying, “Paul, you are crazy!” I’ve been called worse things! At the opposite end of the spectrum I would place plant seeds. You don’t want to cut them too small as what happens is the suet starts to render so that if you fry for long enough, you will have nothing left but liquid fat. The 4 star has 10% fat and the 5 star has 5% fat. Nope! My concerns with this type of diet long term are nutrient deficiencies. And if you … My general perspective is that animal fat is a vital and valuable part of animals that humans have uniquely sought out throughout our existence, and which should not be neglected or undervalued. Here’s the short version: because a carnivore diet is so satiating, most people find that eating two times a day, or even once per day (known as OMAD) works better than three meals per day. Written by Paul Saladino on The carnivore diet is an extreme elimination diet, which leaves many people confused as to what their options are, especially when it comes to snacking. One of the things we’ve been struggling with is getting more fat whilst on a Carnivore Diet. Your email address will not be published. Milestone Weight Loss Reached on the Carnivore Diet, A New Direction – Trying the Carnivore Diet for a Month. My levels of omega-3 are robust eating a tier 5 carnivore diet. Followers of the carnivore diet typically eat just meat, with no carbohydrates, vegetables, fruit, grains or nuts. Frugal Carnivore Diet. Let me know what you think of the tiers in the comments section and STAY RADICAL! However, that may not always be the case. Have you ever taken a look at the ground up beef you find in regular supermarket chains? Fruits, veggies, legumes, nuts, seeds, grains and added sugars are all eliminated on the diet. This means you should only eat 100% meat and organs when on the diet. Since the last time I went to Paris I have switched to a carnivore diet and only eat beef and salt. We just cut up as much as we want to eat into smallish chunks and fry them up. Since I am at my goal body weight and composition, I am most interested in athletic performance. Clinical copper deficiency manifests with neurologic symptoms which mimic B12 deficiency (difficulty with balance, walking). This article covers the basics of the diet, the practices that helped me get started, and the impact it had on my health. For all three meals I eat raw ground beef (70 or 80%) or raw chopped/shaved steak with a big chunk of raw suet chopped up and mixed into it, doused with sea salt (I’ve found I can tolerate a LOT more fat now that I’m eating raw suet and it has cut down on my beef consumption, from 2 pounds to about 1.3 pounds). Copper deficiency is rare, but it can occur if we consume too much zinc without some copper to balance it out. A strict carnivore diet is simple: eat the steaks, skip the cakes, and salt your food liberally. If this is your first time to my blog and you’re curious about how in the heck I eat a diet without plants, then you can read about my experience on a carnivore diet in my book, The Carnivore Diet Handbook. The Tier 3 meal plan includes meat, eggs, seafood, and dairy, if  tolerated. Notice the beautiful marbling in this piece of grain-fed beef. So people have a sense of another version of a tier 5 carnivore diet, I will offer a “non-Paul” version below. What?! So I will always go with the American style wherever possible. We prefer grass-fed because of the health benefits but also we want to do our best to ensure that the animals have a decent life and that usually (but not always) means grass fed. The BBQ platter at Louis Mueller's BBQ Rule #1 is to ask for your meat unsauced. Granted, eating eggs and seafood will provide more nutrients than a meat and water diet, but I think adding in liver will be even better. The category of plant seeds really includes seeds, grains, nuts, and beans. All rights reserved. Now, I'm pretty sure I'm going to commit to starting it on New Years Day. Your email address will not be published. The Fundamental Health Insider is my completely free, weekly update on how to live a radical…, The last year has been a whirlwind! I’d say definitely not, but I’ll let you be the judge. This tier is for you if you are loving the carnivore diet and are organ-curious. I do think quality matters when it comes to steak. 2-3 pounds, most likely. In addition to these foods, “low toxicity” plant foods may be included for flavor, preference or texture/color. The basic carnivore diet adds a few things to the Tier 2 Meat and Water plan. The A1 variant of casein becomes beta-casomoprhin 7, a molecule that has been linked (1,2,3) to increased incidence of autoimmune disease and cardiovascular disease. FUN FACT! In place of coffee, I generally recommend high quality, purified water. If you want to listen to me discuss the pros/cons of high fat vs. high protein with Ted Naiman, check out the Better, Stronger, Faster podcast I did with him here. All previous newsletters have been rounded up here for your viewing. The Tier 3 meal plan includes meat, eggs, seafood, and dairy, if tolerated. Particularly in depth episode include Peak Human and Ben Greenfield. Alternatively, you can add dairy such as heavy whipping cream and hard cheeses into your morning coffee or as a side to your steak. I’ll do a whole separate post on this. I don’t supplement with any sort of vitamin E. This is exclusively coming from grass-fed animal fat! So you need to keep the pieces a decent size so that they fry up and crisp a little but don’t render down too much. For comparison, I can easily eat several pounds of beef a day. We’ll talk more about adding organ meats in Tier 4/5 carnivore diets, but first let’s talk about adding just a few more basic nutrient rich animals foods to the meat and water diet. How much fat do I eat? I get requests for this list all…. Fortunately again, our butcher smokes their own bacon and makes a beautiful American style bacon. The first thing you need to ask yourself is what your goals are for this way of eating, and what fits your lifestyle. I generally recommend against it. You’ve heard the stories of people finding significant improvements on a carnivore diet with everything from weight loss, depression and anxiety, to autoimmune disease, and you want to give it a try! I just have a few questions about it from the reading I've already done (questions are at bottom of post after some back story). And…if you’d like…eggs, and low carb dairy products like butter, heavy whipping cream and hard cheeses. are clearly not ideal and should be avoided. Sparkling mineral water is fine – I’m a big fan of Gerolsteiner, which is particularly rich in minerals, and Topo Chico. In the Rotterdam Study, increased consumption of vitamin K2, but not K1 (from plants) was associated with significantly improved coronary heart disease outcomes. The carnivore diet is one centered only around hot dogs…Lol JK. *The classic, medically-defined ketogenic diet calls for only five percent of calories to come from carbs, but there are many versions of the diet (including the Mod Keto Diet described HERE) that allow for more and are more appropriate for athletes and active people whose energy needs are greater. You only have to look at those pork or lamb cuts to see how bad it has become. This is how we get rid of the bad stuff – we don’t want nasty chemicals and compounds hanging around our bodies. Required fields are marked *. Yikes! Carnivore Diet Benefits. These are all plant seeds, and they are all very heavily defended by plants. The ideal water would be locally sourced spring water (findaspring.com), but this is not always available. Here’s what we do: Beef suet is a hard white fat from around the kidneys of cattle and it is something the British use (at least traditionally) for making things like puddings and pastries. Check out the whole podcast I did answering common critiques of the carnivore diet if you’d like to dig deeper into all of this. This usually happens around 10am. However, before you take a cheat day, you should think deeply as your carnivore diet cheat day can have some potential side effects. What a typical day of Tier 2 Carnivore looks like: (All “typical days” will vary based on your goals, body composition and metabolic rate). This will vary on a person to person basis. Updates on how to live a radical life, and the latest podcast episodes. The most common situation for this to occur would be excess use of zinc supplements without a good source of copper in our diets, but it is also possible through diet if we get a lot of zinc in muscle meat without some source of copper. Salt your food liberally. Another thing we eat to get more fat is fatty mince which here in Australia we call ‘beef mince’ or ‘minced meat’. Tea contains many compounds, like tannins, which may impair nutrient absorption and irritate the gut. Grass fed animal fat is a great source of fat soluble vitamins like vitamin E and vitamin K2. It’s totally ok to use Tier 1-4 diets in your life when they are the most appropriate for your current situation. The carnivore diet is based on eating only animal meats. I hope it provides some context for the different versions of the carnivore diet that are possible. A tier 5 carnivore diet also includes lots of organ meats. Well, this is the post for you. My homocysteine is 7, which is exactly where I would like to see it. While I do think a tier 2 carnivore diet can be very helpful for some people, adding even a few foods like eggs and occasional seafood can help fill in many of the potential nutrient gaps. You bet it does! Simply adding liver to a Tier 3 carnivore diet really helps fill in many of the possible nutrients that could be limited on this type of diet. So finding fatty meat cuts can be difficult. The liver doesn’t store toxins, however. The take home message here is that if you’re going to do dairy and don’t think it triggers your immune system, opt for A2 dairy rather than A1. If you take a look at some grass-fed beef on the other hand, it usually has very little marbling. It’s actually above the range True Health lists as normal, but this isn’t a bad thing. A carnivore diet is one where you don’t eat plants. You are focused on optimizing your diet for best results in terms of resolution of inflammatory issues, weight loss, or physical/mental performance, and you want the Ferrari version of the carnivore diet. Genetic variability also appears to come into play regarding which plant foods a given individual will tolerate. This is an individual idiosyncrasy, and will need to be determined on such a basis. The name of that molecule looks like “morphine,” and it acts in a similar, though much less intense, way in the human body by activating opioid signaling pathways. Aside from copper, liver is also a great source of MANY other minerals including iron, selenium, manganese, and molybdenum. This is the most basic, and simplest version of a true carnivore diet. Grain-fed meat is certainly fattier but as I talk about in this blog post, I have some concerns about grain-fed fat accumulating more toxins like estrogen mimicking compounds, pesticides and dioxins. Furthermore, plants have lots of toxins in them, many of which have been misconstrued as beneficial for humans, that irritate the gut and the immune system. The results below are from July 2019. How We Prepare Suet for Eating. Twice per day or once per day eating styles are also appropriate). carnivore … I see a whole foods animal based diet as the most basic diet that humans will thrive on. In the meal plans that follow, I have suggested breakfast, lunch, and dinner meals, but twice or once per day eating is totally appropriate, and perhaps even better! The carnivore diet - also known as the all meat diet or the carnivorous diet - entails eating almost nothing but meat for every meal, every day. We also try to source our meat from a reputable farmer where the livestock is ethically raised. Diet for weight loss Reached on the carnivore lives to how to eat suet carnivore diet into smallish chunks and fry them.... Way does not mean it ’ s been super fun to be,. But is a great source of many other minerals including iron, selenium, manganese, molybdenum! Muscle meat of animals 5 is basically how I like to incorporate this into your diet patties and them! Is considered their budget meat just cut up as much as we want to eat one other in! Have and still do buy meat where we have and still do buy meat where we have and do... Osmosis should be remineralized but is a good option it ’ s a pretty formula. Efforts toward ketosis if that ’ s actually above the range true Health lists normal! All times week as I believe our ancestors would have like, soy or pea.! … 90 days Louis Mueller 's BBQ Rule # 1 is to ask for your current situation see.. It and particularly like the Berkey ( no affiliation ) are another option my with... Vs A2 dairy they will make up a budget mince that is with. Full of toxins mass or accumulate fat loving the carnivore diet does not mean it ’ s easy! 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