High Fat vs High Protein Carnivore Diets

Here’s a breakdown of why a high-fat carnivore diet may not be as healthy as a high-protein carnivore diet, especially when we factor in nutrient density and long-term health considerations.

1. Nutrient Density Advantage of Higher Protein

Protein foods carry more micronutrients—especially when you include leaner cuts of meat, organ meats, and seafood.
Essential nutrients like iron, zinc, selenium, B12, and creatine are abundant in high-protein carnivore diets without excessive fat dilution.
High-fat diets can displace protein, leading to suboptimal amino acid intake for muscle maintenance, repair, and hormone production.

📚 Phillips & Van Loon, 2011 – Adequate protein is crucial for preserving lean body mass, especially during caloric restriction or aging.

2. Risks of Excessive Fat Intake

While dietary fat is essential, very high fat intake—especially if not balanced with adequate protein—may carry risks:

Energy Surplus & Weight Gain: Fat is calorically dense (9 kcal/g), making it easy to overeat, even without carbs.
Hyperlipidemia Risk in Susceptible Individuals: Some carnivore eaters see elevated LDL and ApoB with prolonged very high-fat intake.
Lower Nutrient-to-Calorie Ratio: More fat means fewer nutrient-dense foods per calorie, lowering diet quality if protein and micronutrients are reduced.

📚 Stanhope, 2016 – Overconsumption of fat, regardless of carb intake, can contribute to excess energy storage and metabolic issues in some individuals.

3. Protein’s Role in Metabolic & Hormonal Health

Higher protein diets increase the thermic effect of food, burning more calories during digestion.
They help maintain insulin sensitivity and promote better glucose control even in low-carb contexts.
Protein stimulates satiety hormones (GLP-1, PYY), making it easier to control appetite.

📚 Leidy et al., 2013 – High-protein diets improve appetite control and reduce late-night cravings.

4. Muscle Preservation & Longevity

Sarcopenia (age-related muscle loss) is a major health risk with aging; low protein intake accelerates it.
Muscle is a metabolic reserve—higher muscle mass supports immune function, blood sugar regulation, and mobility in older age.
High-fat carnivore diets risk under-delivering the protein stimulus needed for muscle protein synthesis.

📚 Bauer et al., 2013 – Older adults benefit from higher protein intakes (≥1.2 g/kg/day) for muscle preservation and longevity.

“I’d reduced my training, was overeating fat, & I, ahem, wasn’t getting any younger. There was muscle loss, fat gain, & concern about being “under-muscled” & osteopenia.

In April, I got a formal Lipedema diagnosis & the accompanying referral for surgery to prevent progression.

At a sad 7 lbs heavier than I wanted to be, the next DEXA showed: I got my muscle back! A 6.6 lb increase! I’m down 1.2 lbs of fat & back to 30% bf!

Not sad at all!

The muscle/bone loss has stopped & I’m back on the up. EFF the scale & its mind games!” – Linda

5. When Higher Fat Might Be Justified

Neurological therapy (e.g., epilepsy, certain neurodegenerative conditions) where high ketones are beneficial.
Individuals with extreme calorie needs who can’t consume large protein volumes.
Short-term adaptation phases for those coming off high-carb diets.

✅ Bottom Line:
For most people—especially those interested in fat loss, muscle retention, metabolic health, and nutrient density—a higher-protein carnivore approach is more beneficial than a very high-fat approach. High fat can still be part of the diet, but overemphasizing it at the expense of protein may limit long-term health and performance.

TESTIMONY OF THE DAY

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Thank you and hope y’all have an amazingly blessed day! Prayers & Blessings, Hugs & Much Love!” – Becca