in today's video i'm going to be giving you a list of every food you can eat
on the carnivore diet the carnivore diet is a way of eating where you eat
only foods from the animal kingdom meat fish
and animal products eating this way can help to
reduce inflammation accelerate weight loss
improve digestion and more the carnivore diet can be used
long term but also short term as an elimination diet
when considering the carnivore diet a lot of people think it will be hard to
follow because there isn't much variety and of
course that's true you are cutting all
vegetables fruit nuts seeds and grains out of your
diet but that is also one of the best things
about the carnivore diet the simplicity if you do like a little
bit more variety in your diet though don't stress there are a lot of
different types of meat and different cuts of meat
you can include on the carnivore diet and that's we're going to get into
today
hey guys welcome back to my channel if you're new here my name is kait i'm a
health coach and i post videos on a high fat nutrient dense way of eating
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now i did a video a couple of weeks ago that had a list of foods containing zero
carbohydrates and that list did somewhat apply to the
carnivore diet but it was mainly aimed at the keto diet
today's video is going to be entirely carnivore focused
and make sure you stick around until the end of the video because i am going to
be hooking you up with a free printable copy of the carnivore diet
food list that we're talking about today we're going to start off today talking
about beef beef is a staple for most people eating a
carnivore diet red meat is super nutritious and
depending on the cut contains a lot of healthy fat as well
ribeye steak or scotch fillet as it is called in some
countries is a carnivore diet favorite for this
reason but there are a lot of other cuts of beef
to choose from as well on a carnivore diet you want to make sure you are
eating a generous amount of fat because this diet is extremely low on
carbs fat is going to be your main source of energy if you are eating
leaner cuts of beef or any other carnivore diet food you
want to make sure to include added fat and i will get to some sources of this
later in the video types of beef suitable for the carnivore diet include
all types of steak ribeye or scotch fillet
t-bone steak sirloin ground beef beef ribs beef brisket beef shank
beef cheek and all beef roasts those are all the muscle meat cuts
but there are some other cuts you might want to include as well bone marrow
bone broth made from beef bones beef liver
beef kidney beef heart beef tongue sweet bread and suet while beef is a
carnivore diet favorite meat from other ruminant animals such as
lamb bison and goat is also very nutritious
as well some of the most popular cuts include
lamb shank lamb chops lamb leg lamb shoulder
and ground lamb bison has a lot of the same cuts
as beef with some of the most popular including
prime rib brisket sirloin tenderloin short ribs bison shank
and ground bison and then we have goat which is common
in some areas of the world more so than others
the thing with goat is that it is a lot leaner than
beef lamb and bison are so just keep that in mind
cuts of goat include goat leg goat shoulder goat rib go loin and goat
shank moving on to pork some people are a little bit funny about pork but i
think it is great to include on the carnivore diet
if you want to of course there is concern about
pork being too high in omega-6 but i think this has been blown way out of
proportion the idea is you want to keep your omega-3
and omega-6 in balance and consume them in equal amounts
both 3 and 6 are essential meaning we need to consume them
and they are both converted in the body through the same pathway
if you eat too much omega-6 then not enough omega-3 can be converted
omega-6 in high amounts can cause inflammation
and it is estimated that the average person is consuming
20 times more omega-6 than omega-3 but the thing is that the majority of
the omega-6s that we are consuming in the modern world come from vegetable
oils these are oils such as canola oil corn
oil soybean oil etc i won't go off on
the vegetable oil tangent today but if you want to know more about the dangers
of vegetable oil i have another video on the topic which
you can check out afterwards over 70 of the total omega-6 we consume
comes from vegetable oils so if you cut vegetable oils out of your diet
which you will be doing on a carnivore diet and you
really should be doing no matter how you eat that is
most of the battle moral of the story is you do not need to stress out about the
omega-6 in pork anyway i got a little bit
sidetracked there but here are some cuts of pork you can
include on the carnivore diet bacon pork shoulder pork loin
pork fillet pork ribs pork leg pork belly pork cheek pork
leg and pork liver chicken is another type of meat that
gets a bad rep for being high in omega-6s
but once again i don't think it's worth stressing over
that said a lot of people find on a carnivore diet that they don't feel as
satisfied eating chicken as they do when they eat beef so
it's up to you if you want to include chicken you can
if you don't that's cool too cuts of chicken for the carnivore diet include
chicken wings chicken thigh chicken drumsticks
chicken leg whole chicken chicken liver and chicken bone broth and then of
course other types of poultry include turkey duck quail and goose
fish and seafood are great to include on the carnivore diet
especially if you're looking for a bit more variety
cold water oily fish specifically are an amazing source
of omega-3 and if you're still a bit wary about
pork and chicken because of their high omega-6
content here's something to keep in mind the omega-3 in
seafood is already pre-converted in the form of dha
and epa this means your body doesn't have to convert it internally
so the ratio between omega-3 and omega-6 is less significant if you're getting it
in this form there are five fish specifically that are very high in
omega-3 and very nutritious these include salmon
mackerel anchovies sardines and herring these fish are great because you can buy
most of them canned at a very inexpensive price just make
sure you are buying these fish in spring
water and not in the vegetable oils that we spoke
about earlier and as much as you can it's really important
to buy these fish wild caught as well other types of fish
and seafood include oysters shrimp crab
lobster mussels cod liver cod liver oil krill oil tuna whiting trout
halibut cod and fish bone broth i mentioned earlier in the video that if
you are eating leaner cuts of meat you really need to make sure you are
adding extra fat as well so let's talk about macros
quickly most people eating a carnivore diet eat
fat to protein at a one to one or two to one ratio i
find for most of my clients that it works best if they prioritize protein
first and then add fat until satiety you can
take your goal weight so let's say your goal weight is 140
pounds you want to eat around 140 grams of
protein and this is protein the macronutrient
and not the actual weight of the food and from there you can add fat until
satiety if you aren't losing fat and that's your
goal then you decrease the dietary fat and if
you are low energy after the adaptation phase of course
then you want to increase the fat now if you have a
history of insulin resistance you might be more sensitive to protein
and it may impact your blood sugar in which case
you will want to eat less protein and up the fat entirely anyway i have a
whole video coming up in the next couple of weeks
that is talking about the pros and the cons
of a high protein version of carnivore and a high fat version of carnivore so
once that video is up i will link it above ideally you
want to be getting most of your fat from your cuts of meat
and also from the fats you're cooking with here are some of the fats you can
use for cooking tallow ghee butter lard duck fat
and chicken fat now if you find you need to add more fat to your meals
of course you can add any of those ones i just mentioned
but here are some other options as well beef trimmings
you can ask your butcher for this this is what is trimmed from other cuts of
meat to make them leaner and sometimes they will even give it to
you for free beef suet which is the fat that
surrounds the kidney and this is honestly delicious same
thing you can just ask your butcher for it
bone marrow we mentioned this earlier but this is the fatty tissue that is in
the center of the bone it's rich in fat soluble vitamins and
also collagen and you can most commonly get it from
beef bones now let's get into other animal products eggs are an animal
product that is so good to include on a carnivore diet
egg yolks are rich in a lot of nutrients that muscle meat is lower in
including vitamin k2 choline and biotin so they complement one another nicely
chicken eggs and duck eggs are most common salmon row
and other fish roe which is fish eggs these are super nutritious as well
especially when it comes to omega-3 and then we
have dairy now dairy obviously it's an animal product
it comes from animals but some people tolerate it
better than others with my clients i usually suggest eliminating dairy for at
least the first week or two when they're
starting the carnivore diet see how they feel and then from there
they can add it back in if they wish and once again see how they
feel types of dairy include cheeses
especially aged cheeses as they are lower in
lactose and carbs and higher in nutrients
okay we need to pause for a moment to have a laugh
at my expense in my zero carb foodless video
i mentioned monterey jack as a type of cheese
that is extremely low in carbs now this is one of those cheeses that i don't
think i've ever actually had and long story short
i completely butchered the pronunciation in my last video cheese goat cheese
monetary jack mozzarella swiss provolone i appreciated all the jokes
that were cracked at my expense it was honestly hilarious but monterey jack
nailed it this time heavy cream sour cream
full fat plain yogurt and kefir i don't necessarily recommend milk as it
is higher in sugar carbs and lactose but some people
on a carnivore diet do include raw milk so if you have
access to it it's up to you a few other foods you can
add to your carnivore diet include pork rinds beef jerky collagen
powder and beef liver capsules or powder and
now electrolytes listen up because this
is so important electrolytes can make or break your carnivore diet
experience sodium magnesium and potassium are the three
you want to be thinking about sodium you should be consuming upwards
of three teaspoons of salt a day a lot of people on low carb diets
including the carnivore diet and the keto diet
find they need much more than this but three teaspoons is a good place to start
magnesium unfortunately most people carnivore diet or not
tend to be lacking in this electrolyte so this is one you might want to
supplement potassium is one you need to be careful
with because you can overdo it i would only consider
supplementing it if you were experiencing potassium deficiency
symptoms spices and herbs now this is a bit of a
gray area some people eating a carnivore diet do
not use any herbs and spices whereas other people use them
plentifully if you are battling an autoimmune
condition it might be best to cut these out and stick to just salting your food
but if you're doing carnivore for weight loss
blood sugar regulation or general health then herbs and spices are
probably okay i have another video talking about the
most and the least inflammatory herbs and spices
so i won't rattle through the list in this video
personally i include a lot of herbs and spices
in my cooking and this works really really well for me
i get this question a lot what drinks are
suitable for a carnivore diet it's probably not the answer you want to hear
but the best thing you can drink and what you should be drinking
majority of the time is water now still water sparkling water both are
great beyond that bone broth is also fantastic to include on a part of our
diet as i mentioned previously it is a good source of potassium
and it's also rich in collagen and other nutrients
coffee again is a gray area some people do not include it on a
carnivore diet whereas other people do and those people
do great so this one it's up in the air
and it's up to you and that is my very extensive
carnivore diet food list now if you enjoyed this video i have another video
that is a three-day carnivore diet meal plan and this will
give you a better sense of what this diet looks like in
action as promised if you are looking for a
printable copy of the food list that we talked about
today head to healthcoachkate.com forward slash carnivore diet and enter
the code word ribeye to access this list thank you
guys for watching if you enjoyed this video you might also
like the videos in my new to carnival playlist which you can
check out here you can also catch up on my most recent upload
right here and if you want to check out my keto and carnivore diet coaching
programs you can find them here thanks again guys
i'll see you next time bye