Here’s an overview of why a high fat carnivore diet may not be as healthy as a high protein carnivore dietespecially when we take into account nutrient density and long-term health considerations.
1. Benefit of the nutritional density of higher proteins
Protein foods contain more micronutrients– especially if you bring lean cuts of meat, organ meats and seafood.
Essential nutrients such as iron, zinc, selenium, B12 and creatine are abundant in high protein carnivore diets without excessive fat dilution.
High-fat diets can crowd out protein, leading to suboptimal amino acid intake for muscle maintenance, recovery and hormone production.
📚 Philips & Van Loon, 2011 – Adequate protein is crucial for maintaining lean body mass, especially during calorie restriction or aging.
2. Risks of excessive fat intake
Although dietary fat is essential, very high fat intake– especially if it is not balanced with sufficient proteins – can entail risks:
Energy surplus and weight gain: Fat has a high caloric value (9 kcal/g), making it easy to overeat, even without carbohydrates.
Risk of hyperlipidemia in susceptible individuals: Some meat-eating eaters see increased LDL and ApoB with long-term very high fat intake.
Lower nutrient-to-calorie ratio: More fat means fewer nutrient-dense foods per calorie, reducing the quality of the diet as proteins and micronutrients are reduced.
📚 Stanhope, 2016 – Overconsumption of fat, regardless of carbohydrate intake, can contribute to excessive energy storage and metabolic problems in some people.
3. The role of proteins in metabolic and hormonal health
3. The role of proteins in metabolic and hormonal healthHigher protein diets increase the thermal effect of foodcausing more calories to be burned during digestion.
They help maintain it insulin sensitivity and promote better glucose control, even in low-carbohydrate 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 nighttime cravings.
4. Muscle retention and longevity
Sarcopenia (age-related muscle loss) is a major health risk with aging; a low protein intake accelerates this.
Muscle mass is a metabolic reserve: higher muscle mass supports immune function, blood sugar regulation and mobility in old age.
A high-fat diet for carnivores runs the risk of not providing enough of the protein boost needed muscle protein synthesis.
📚 Bauer et al., 2013 – Older adults benefit from higher protein intake (≥1.2 g/kg/day) for muscle maintenance and longevity.
“I had reduced my training and eaten too much fat& I wasn’t getting any younger. There was muscle loss, fat gains, and concerns about being ‘under-muscled’ and osteopenia.
In April I received the formal diagnosis of lipedema and the associated referral for surgery to prevent progression.
At a sad 7 pounds heavier than I wanted, the following DEXA showed: I got my muscle back! An increase of 6.6 pounds! I have lost 1.2 kg fat & back to 30% bf!
Not sad at all!
The muscle/bone loss has stopped and I’m back on the elevator. EFF the scale and its mind games!” –Linda
5. When a higher fat content may be justified
Neurological therapy (e.g. epilepsy, certain neurodegenerative disorders) where high ketones are beneficial.
Individuals with extreme calorie needs who cannot consume large amounts of protein.
Short-term adaptation phases for those coming off a high-carb diet.
✅ In short:
For most people, especially those who are interested fat loss, muscle maintenance, 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 if too much emphasis is placed on it at the expense of protein, it can limit long-term health and performance.
“I just wanted to give Ms. Maria a special hug
and Mr. Craig
The calculator you all provide is a godsend… Exactly ONE MONTH AGO, TODAY, I started using that calculator to get the right calories and macros for both the rapid fat loss AND PSMF for my body andI still don’t have all the knowledge I need, but I am gaining more knowledge and confidence as I research, listen, ask questions, and understand the process and information you provide. Your recipes are an inspiration, but most of all your hearts are truly full of love, care and compassion for those around you, those who need your help and those who love and respect you! Those kind of hearts are what this world needs, and yours are just out of this world and reach so far beyond!
Thank you and I hope you all have an incredibly blessed day! Prayers and blessings, hugs and lots of love!” – Becca
and Mr. Craig 
for allowing your knowledge and experience to be shared, for always being so kind and supportive with responses, and for never making me feel like I’m part of the cattle that are just being herded down the gutters! I’ve been in the “weight loss phase” and have been stuck for a while now, doing a higher fat Carnivore, constantly battling rises and falls on the scale, inches that won’t budge, other issues that don’t budge either… with what seemed to be no hope in sight… Researched online, listened to other people, influencers, doctors, etc… adjusted macros up and down from “try this and try that”, “eat this and eat that”, with no real explanations behind it except “it works”, “trust the process”, “macros don’t matter, neither do calories” and “never eat less than this or that many calories because you are harming your body” etc… BUT THEN I found you all! 
Your videos and posts, blog etc. provide information, the whys and reasons, the logic and science behind everything, how it affects the body and why it works the way it does 
Explanations that are easier to understand and just make sense! …. Most people I consult are doing keto completely wrong. Get results quickly with the my amazing keto school!
Click HERE to view my supplement plans!
#Carnivore #diets #high #fat #protein #Maria #Mind #Body #Health