Most Carnivores are WRONG About Fat
In a Nutshell
The core message is that meat-eating diets are actually fat-eating diets, and most people fail because they don't understand three distinct fat types: visible external fat (controllable triglycerides), marbled intramuscular fat (hidden but calorie-dense), and bone marrow fat (energy-dense with different fatty acid profiles). The critical mistake is trimming visible fat or miscalculating marbled fat, which throws off the needed 1:1 fat-to-protein ratio. The practical solution is the "bathroom test"—if fat intake exceeds intestinal capacity, digestive distress signals you to reduce quantity.
These notes were generated by AI and may contain inaccuracies.
Everyone misunderstands the meat-eating system. There are three types of beef fat with real differences between them. The amount of each type needed will be discussed, along with the simplest test known to humans to determine if fats are being consumed correctly.
There is something called a "rabbit famine." If you don't get enough fat, you could actually die. Some say the meat-eating diet should be called the "fat-eating diet," because this way of eating is not just about protein—it relates to fats.
Not all fats are created equal in value. Most people have no idea how much fat they actually consume. There is visible fat and fat that cannot be seen. There is also bone marrow fat. Something often confused with fat is actually not fat at all.
Even after following this system for a few years, mistakes were still being made in this matter until recently. The three types of beef fat, their real differences, and the amounts needed will be discussed.
Today is the first time a whole piece of "Picanha" has been cooked. The layer of fat on the picanha is amazing and is one of the favorite things in the world.
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Before getting into the three types of fats, there is a number that people often mention when talking about a meat- and fat-eating diet: the recommendation to get one gram of fat for every one gram of protein by weight, which is about 70% of calories from fat. This seems simple until you actually try to achieve these numbers, because that is the problem that no one explains. You can't simply weigh a ribeye and find out its fat-to-protein ratio. The same applies to picanha or any other cut of meat.
When looking at the ribeye, many people look at it the wrong way. The tiny white threads that run through the ribeye are fats—real fat. Fat inside the muscles. In the ribeye of the Choice grade, you are already talking about several percent of the fat within the muscle alone. The Prime grade may be much higher than that. This is before you even touch that fat on the edges. For a lot of people, every bite of protein eaten actually contained the fat that was being counted.
The picanha is different. Most of the picanha fat is found in that large fat on the edges, the fat coating you see on it. You can cut off a small piece of it and eat it with the meat and it will get a little closer to the ratio, but there will still be some fatty ridges inside the picanha as well. Much less than ribeye, but not zero.
If you can't weigh your ribeye or picanha and can't accurately estimate them by eye, how do you actually know if you're getting the right amount of fat? The answer is in your bathroom. It's the toilet. You will never be able to count the muscle fat in a ribeye slice in grams while standing in front of the grill. What you can do is pay attention to your body's reactions. If you eat more fat than your intestines can handle, you'll know within a day because you'll be spending time in the bathroom. You need to reduce the quantity. This is not a failure—these are just reactions. It's a response. It's data.
The first type is the explicit fat, the external picanha fat. You can see it. You can trim it. You can be more deliberate in consuming them intentionally. These picanha fats are actually triglycerides, energy fats, and saturation fats, the kind that makes the body pulsate with energy. Beef fat is mostly saturated and monounsaturated fat, with a lot of oleic acid, and it provides cholesterol and fatty acids that your body uses as raw materials for hormones. When fatty meats were reintroduced into the diet, hormones balanced out. Testosterone level has almost doubled with a meat-eating diet. This is in medical records. Fatty meats were a big part of that. One of the advantages of picanha fats is that you can control the quantity precisely. The flavor of the picanha fat is fantastic. But it's still easy to overdo it. You'll know that when you have to go to the bathroom.
The second type of fat is intercalated (marbled) fat. It is from the same category of stored fat found in the outer picanha fat, but it comes in a completely different package. It is woven entirely into the flesh. It is intertwined with the fibers of the meat. It's hard to see. It's difficult to calculate. The advantages of this muscle fat include making the meat tender and delicious. It really helps you reach your fat goals, your numbers, and your one-to-one ratio faster than most people realize, without having to eat a large slice of fat on the side. Its downside is that it is somewhat hidden. It's somewhat camouflaged. Many people make mistakes in their calculations because they do not realize how much they are eating when fat is embedded within the meat. You think you're only eating meat, but in reality you're eating a good proportion of the fat you need. Therefore, you cannot simply photograph a one-to-one ratio on a piece of ribeye and think that you have reached your goal.
The third type of fat is bone marrow. Bone marrow is mostly fat. In the bone-on leg piece, that soft material in the middle can be 70% or more fat. It's a completely different delivery mechanism. It's inside the bone. You can extract it with a spoon. It is energy-dense. These fats are often richer in monounsaturated fats. It contains a fat membrane. You don't get the same thing from eating rib-eye fat.
When you cook a leg of beef slowly, you often get bone marrow fat and something else in the same pot, as a special addition, which is not fat. It used to be called fat on the YouTube channel, but that was wrong. It's collagen. It used to be thought that cow legs were another fatty cut like a picanha or a ribeye. But that's not really the case. Leg meat usually does not have that large, obvious fatty covering. What people often look for in the long, slow cooking of beef shanks is connective tissue, collagen, protein, not fat. Prolonged moist heat turns much of it into gelatin. Gelatin is rich in glycine. Followers of the carnivore diet seek it for joints, skin, hair, and nails. It gives you a feeling of restoration and cohesion. You feel younger. You feel healthier.
The takeaway is that they are a completely different fat and perform a completely different function than picanha fat. You don't want to be satisfied with one without the other. Therefore, it is important to diversify and eat different cuts of meat and different types of fat. Fatty meat and fatty deposits provide energy, satiety, and raw materials for hormones. Gelatin provides further restoration for hair, nails, skin, and structural integrity. Both are of animal origin. Both are useful. But they are not the same tool.
What most people get wrong is that they remove the fats they need to consume. They think they are achieving the required percentage, but they are not. They ignore the fat they cannot see in the muscle overlap. They think they are thinner than they actually are, when in fact they have often already achieved their goals. If they are like the speaker, they call gelatin fat, which is something completely different. They chase a balance that is visible to the naked eye and ultimately lose.
The question is, how do you get it right? In the speaker's opinion, there is no better way than simply using the bathroom. The question is posed to viewers: How do you measure fat? How do you know you're getting the right amount? The speaker asks if mistakes were made in this matter.
With picanha, there is a little fat inside the muscles, but once cut, you'll see there's a large layer of fat. This layer of fat is delicious. When people say, "Don't you get tired of beef?" the answer is no, because the taste of this is completely different from this. It's a completely different kind of food. This is the upper loin meat covering, also called picanha. The fibers extend in this direction, therefore you should cut it in this direction into steak slices. The middle piece will be the thickest, so it will cook differently. That's why it's important to use a Bluetooth thermometer. You see the fat inside the muscles, then you have this wonderful layer. This layer simply turns into butter. This doesn't turn into butter when you eat rib meat. These are slightly tougher fats. These are butter fats. You can give a blind taste test and know the difference between them without any problem.
The picanha will be smoked slowly over a low flame until it reaches the proper internal temperature. The alarm will sound after one second at 115 degrees. It will be removed now because browning of the ribeye slice is wanted. The pan has become very hot. The fat side is placed down first. It must be tasted. Salter electrolyte laminate, use code "Emma" for a 10% discount. It is cut this way to get a bite with a layer of fat on it.
Will you quit your job and become a chef? Grateful, thankful, and blessed. After 3.5 years in the carnivore system, this is the first time trying picanha meat. They never have this type available at Costco. This is very delicious. That's the fat, eventually. A bowl, delicious. If you think it's a delicious piece of meat, leave a comment too.
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