What a typical day of Tier 1 Carnivore looks like: (All “typical days” will vary based on your goals, body composition and metabolic rate. Muscle meat from animals is very rich in a lot of vitamins and minerals, but it doesn’t have all of them. So finding fatty meat cuts can be difficult. One of the differences being on a zero carb diet … What?! All rights reserved. Now that doesn’t apply to meat like Kobe or Wagyu beef for instance where people pay premium prices for marbled steak. 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. In this post I’ll talk about a few variations of the carnivore diet, and include some sample carnivore diet meal plans to help you get started. The Fundamental Health Insider is my completely free, weekly update on how to live a radical…, The last year has been a whirlwind! Read carnivore diet success stories to stay motivated. Beverages: Many people ask about coffee. 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. Suet is the fat that surrounds the kidneys and goes down the groin. Calories are a unit of measurement, they are used by your body to have energy and maintain mass. This tier is for you if you are loving the carnivore diet and are organ-curious. Indeed, cheeses have up to 30 grams of fat per 100 grams and give you the boost you needed. It provides significantly higher levels of almost all of these nutrients, and is an especially good source of folate, biotin, and riboflavin, which really are not that available in muscle meat. Let’s start with liver! Some also have dairy and fish. See the post on which podcasts I’ve been on [here]. In a given week I will eat about 16 oz liver, 16 oz kidney, 16-32oz heart, 16oz testicles (yes! It’s been super fun to be on a BUNCH of podcasts. 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). As a 170 lb dude, this ends up being about 140g of protein and 230-280g of fat per day! These days however, it can be a challenge getting mince that is fatty enough. Since I am at my goal body weight and composition, I am most interested in athletic performance. If you eat a meat based diet, you become The Hunter. Diets should be optimized around three things: I love it and particularly like the American style bacon that is thinner and crisps up beautifully. carnivore … This means you should only eat 100% meat and organs when on the diet. However, that may not always be the case. We just cut up as much as we want to eat into smallish chunks and fry them up. Distilled water or Reverse Osmosis should be remineralized but is a good option. 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. A carnivore diet is one where you don’t eat plants. Written by Paul Saladino on I’ll do a whole separate post on this. Fish swim away before they become dinner. And for most people, single digit body fat is not natural. In my opinion, this type of carnivore eating is not ideal for most people for the long term, but it could serve as a very simple introduction to this way of eating. It’s pretty clear that our body’s requirements for many things changes in the absence of carbohydrates. 10 pounds, 15 pounds; 20 pounds. It’s totally ok to use Tier 1-4 diets in your life when they are the most appropriate for your current situation. I’ll do a whole separate post on this topic. Avoid all plant foods. If it’s from a cow, and doesn’t specify A2 on the label, assume it’s A1 dairy. Other tips and tricks to increase the amount of fat in your diet are to cook your eggs and meat in fat or lard. The carnivore diet does not include any foods that don't derive from animals. This is because most of the meat sold these days is lean with most of that good fat cut away. One of the things we’ve been struggling with is getting more fat whilst on a Carnivore Diet. 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. There’s a bit a nuance here as well with regard to A1 vs A2 variants of casein, which breaks down into beta casomorphin. 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). In the US you call it ground beef. Traveling makes eating lots of high quality animal meats, organs and fat difficult from time to time, and I get this. On a Tier 2 Carnivore diet “eat meat, drink water” is the classic adage which describes this way of eating best. There are a couple of pieces to this equation. Andy Lindquist. I'm hoping even if I don't stick with carnivore, I'll have at least conquered the obstacle of organ meat. What a typical day of Tier 4 Carnivore looks like: Tier 5:  Optimal Nose to Tail Carnivore diet (varsity organ meats). Required fields are marked *. This is how we get rid of the bad stuff – we don’t want nasty chemicals and compounds hanging around our bodies. My levels of omega-3 are robust eating a tier 5 carnivore diet. Have you ever taken a look at the ground up beef you find in regular supermarket chains? © 2021 Paul Saladino, MD. Removal of skin and seeds of the squash would likely decrease lectins significantly in this case. 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. Fruits, veggies, legumes, nuts, seeds, grains and added sugars are all eliminated on the diet. Other items permitted on the carnivore diet food list include eggs and small amounts of other dairy products. We had to really search around to find good sources and even then we had to add additional fat sources which I will go through further on. If you are eating grass-fed meat there’s some fat with cuts like ribeye and NY strip, but it’s not a ton. 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. It’s a pretty simple formula, and as an elimination diet it can be a very helpful tool. Tier 1: Carnivore ISH (with discussion of low and high toxicity plant foods). Of course, you can also pour the rendered (liquid portion) of the suet over your steak for added fat. Your email address will not be published. In the section below about a typical tier 5 diet I will describe what I eat so people can get a sense of this. So, you must consider if you should eat all animal products with abandon, no matter what. Grass-fed animal fat is also a source of the omega-3 fatty acids, EPA, DHA and DPA. You bet it does! I did a podcast with Amber  O’Hearn in which we talked about nuances regarding RDAs on a carnivore diet. 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). Eating processed f is not allowed in the carnivore diet for weight loss. We can’t be eating sugar, seed oils, soy sauce, teriyaki, flour, and certain spices. So the liver isn’t a filter, you get it, but you didn’t grow up eating liver and the taste is different than what you are used to… Is it really that uniquely nutritious? Just like how liver and the other organ meats have a unique nutritional profile, animal fat does as well and I believe that it should be intentionally included on a well constructed nose to tail carnivore diet. If you are on the carnivore diet you need to be strict. I opt for an early “lunch” instead. I’ll do a whole separate blog post about intermittent fasting and time restricted eating. Now, I'm pretty sure I'm going to commit to starting it on New Years Day. We turn it into into beef patties and fry them up. On the mineral side, liver is one of the best sources of copper, which we need for enzymes like Super Oxide Dismutase (SOD). 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. Beginning with an appreciation of the fact that animal foods represent the most nutrient rich sources of bioavailable vitamins and minerals, these foods form the majority of such a diet, perhaps 80%-90%. 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. Squash, in particular, will have higher amounts of carbohydrates, and will interrupt efforts toward ketosis if that’s a goal. 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. Start a carnivore diet in 5 steps: Eat high-fat meat; the fattier, the better. The first thing I think of is the fat to protein ratio in terms of macronutrients. These are all plant seeds, and they are all very heavily defended by plants. This will vary on a person to person basis. Even meat has a small amount of carbohydrates but for the purposes of this discussion, they are essentially negligible. The folate in liver is also L-5 methylfolate, rather than dihydrofolate, as is found in plants. In a word, yes! I personally favor these in my diet and usually end up eating a variety of them throughout the day. Fortunately again, our butcher smokes their own bacon and makes a beautiful American style bacon. FUN FACT! and to present both sides of the argument. Drink water as desired. This may also be a place where desiccated organ capsules can help us get a wider variety of organs. They are the hunter. 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. This article covers the basics of the diet, the practices that helped me get started, and the impact it had on my health. Copper deficiency would result in accumulation of O2-, which could have disastrous consequences in terms of excess oxidative stress. Beef suet tends to be compact and thick. 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! What about more toxic foods? Yikes! 1 pound of ground beef for breakfast. The 3 star mince has 17% fat and is considered their budget meat. 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! Well, this is the post for you. In addition to these foods, “low toxicity” plant foods may be included for flavor, preference or texture/color. You certainly don’t have to eat all of these organs to do a great version of a tier 5 carnivore diet, but they are worth exploring. Dairy cows like Jerseys and Guernseys have bright yellow fat. The body feels a lot “safer” when it has a bit more energy reserves than that. 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. 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. 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. Most fruits and vegetables lie between these two groups, and are difficult to qualify in terms toxicity. 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. I am merely recounting my experiences eating carnivorous diet for 90 days. You’ve heard me extoll the virtues of organ meats, like liver, and would like to incorporate this into your diet. High quality carbon filters like the Berkey (no affiliation) are another option. In place of coffee, I generally recommend high quality, purified water. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest 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. Not ideal, but we can only do what we can do. The process we use for cooking the suet is simple. It’s for people who want to experiment with a whole foods animal based diet for short amounts of time, like an elimination diet. Recommended types of meat you can eat pork rinds on the spot for us! also makes time eating. Of that good fat cut away and the latest podcast episodes body ’ s why we need to for. 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