The ketogenic diet, known for its high-fat, low-carbohydrate approach, has been studied extensively over the past decade. Individuals have reported significant personal transformations, including substantial weight loss, while following this dietary regimen. While some may choose a strict carnivore diet, which focuses solely on animal products, others opt for a more varied approach that includes both fats and proteins. The goal is to create a sustainable diet that avoids micronutrient insufficiencies and optimizes fat ratios.

Carnivore Diet Costs and Benefits

Adopting a carnivore diet often involves higher expenses due to the recommendation of consuming high-quality animal products. Despite the cost, the diet is praised for its effectiveness in reducing inflammation, improving gut health, and positively influencing the gut microbiome.

Nutrient Optimization

To prevent micronutrient deficiencies, a Mediterranean spin on the carnivore diet is sometimes recommended. This approach ensures an adequate intake of essential vitamins and minerals. Additionally, the focus is on achieving an optimal fat ratio, particularly in the absence of fiber and carbohydrates from the diet. A balanced omega-6 to omega-3 ratio is aimed for, ideally at 1:1. The suggested fat profile includes less than 10% polyunsaturated fats, 60-65% monounsaturated fats, and 25-30% saturated fats.

Grocery List Components

Proteins

• Eggs: Rich in choline and offer an exceptional amino acid profile. Pasture-raised eggs are preferred.

• Steaks: Ribeye and New York cuts, with an emphasis on grass-fed, grass-finished options to ensure a healthier fat profile.

• Salmon: Sockeye salmon is favored for its astaxanthin content, an antioxidant beneficial for health.

Fats

• Salmon Caviar: Contains lyso-DHA, a form of DHA that is readily absorbed by the brain.

• Oysters and Mussels: Provide zinc and manganese, which can be deficient in a carnivore diet.

• Ghee: Offers butyrate, which is beneficial for gut health and supports a ketogenic state.

• Cheeses: Roquefort and feta are recommended due to their high probiotic count and A2 protein structure.

Supplements and Additions

• Collagen Peptides: Balance the high methionine intake from muscle meats with glycine.
• Liver: Consumed every other day to avoid vitamin A toxicity.

• Heart: Optional for its coenzyme Q10 content.

• Tallow: An excellent cooking fat with an ideal saturated fat profile.

Recommended Supplements

• Omega-3 (krill or calaarine)
• Magnesium (dimagnesium malate)
• Vitamin C
• Vitamin D3 with K2 MK-7
• Salt substitutes (potassium chloride)
• Essential amino acids

Controversial Additions

Despite potential push back from the carnivore community, the inclusion of certain plant oils could be beneficial:

• Extra Virgin Olive Oil: For its hydroxytyrosol content.

• Macadamia Nut Oil: Due to its palmitoleic acid content.

Final Thoughts

The proposed carnivore grocery list aims to provide a balanced approach to the diet that prioritizes nutrient sufficiency and optimal fat intake. While some items may not align with the strict carnivore philosophy, their inclusion is based on the potential health benefits they offer. It is essential to tailor the diet to individual needs and preferences while ensuring a diverse and nutrient-dense intake of foods.