So, you’ve committed to the carnivore diet, expecting the fat to melt off effortlessly—but the scale isn’t budging.
Frustrating, right?
You’re stuck to the rules, following meat and animal-based foods, yet your weight loss has stalled.
Is it too much fat? Too little protein? Or is your body holding onto weight for another reason?
If this sounds familiar, you’re not alone. It’s a common experience for many people on the carnivore diet to hit a plateau, and the solution isn’t always as simple as “eat more steak.”
Your metabolism is like an engine—it needs the proper fuel mix to run efficiently.
Too much or too little of certain nutrients, hidden stressors, or meal timing could throw things off.
This is for anyone struggling with recalcitrant weight loss on carnivores.
We’re going to break down the common pitfalls, streamline your plan, and get you back on track in a snap.
Let’s get going!
👉Read more: Keto vs Carnivore Diet: Complete Guide to Benefits & Differences
Key Takeaways
Top Reasons You’re Not Losing Weight on Carnivore Diet
Finding the root cause of your weight loss stall on the carnivore diet is crucial for overcoming it.
If the scale isn’t moving, one (or more) of these common factors may be responsible.
You’re Eating Too Many Calories
While the carnivore diet is naturally satiating, it’s still possible to overeat.
Consuming 4,000+ calories daily—even from meat—can prevent fat loss(1).
Some people assume they can eat as much as they want, but your body still follows the basic rule: calories in vs. calories out.
If you’re not in a deficit, the fat won’t budge.
Expert Insight: Eating “as much as you want” doesn’t always work because fat is highly caloric. Just 100g of ribeye has 250+ calories, and adding butter or cheese only increases that number dramatically. Portion awareness is key.
Your Macros Are Off (Too Much Fat, Not Enough Protein)
Carnivore is not necessarily keto. While fat is essential for energy, too much dietary fat can slow fat loss because your body burns dietary fat before stored fat(2).
Prioritizing protein helps preserve muscle mass and increase fat-burning, making it a crucial macro for weight loss.
Unlike carbs, protein has a high thermic effect, meaning your body burns up to 30% of its calories just by digesting it(3).
This makes protein a metabolism booster, which helps with fat loss.
Hidden Dairy and Processed Meats
Heavy cream, cheese, and processed meats like bacon can cause issues for some people.
Even though they’re carnivore-approved, they can spike insulin, cause bloating, and stall fat loss(4).
Dairy, in particular, contains lactose (a sugar), which can lead to unwanted cravings and slow progress.
If you’re struggling to lose weight, try cutting out dairy and processed meat for 30 days and see if it helps.
Not Enough Movement
Carnivore doesn’t give you a free pass to skip exercise.
Besides diet movement plays a massive role in weight loss, movement plays a massive role in weight loss and overall health(5).
Even 10,000 steps per day can significantly improve fat metabolism.
I started aiming for 8,000 to 10,000 steps a day, and walking became my daily habit.
Integrating strength training exercises 2 to 3 times a week further boosted my metabolism.
Both of these are compatible with my diet program without tiring me out.
Science-Backed Insight: Resistance training builds lean muscle, which increases your and improves insulin sensitivity, both of which support weight loss(6).
Hormonal Imbalances & Chronic Stress
If stressed, cortisol levels are likely high, which can block fat loss and cause your body to hold onto excess weight(7).
Sleep deprivation is another major factor—it disrupts insulin sensitivity and increases cravings, making it harder to lose fat.
To support your hormones, prioritize 7-8 hours of quality sleep, reduce stress, and focus on deep recovery.
Small changes in these areas can make a huge difference in breaking a weight loss stall.
If you’re not losing weight on Carnivore, don’t panic—troubleshoot the basics first.
Focus on calories, macros, food quality, movement, and recovery to get back on track.
How to Break a Weight Loss Plateau on Carnivore
Beginning the carnivore diet with high expectations of weight loss, only to find that the scale obstinately refused to move, is simply devastating.
I have been there myself, painstakingly grilling my steak and savoring every bite, but seeing zero movement in the way of lighter pounds.
My body was seemingly pulling one over on me.
But, after extensive testing and research, I discovered that there were numerous ways that eventually allowed me to break through that confounded plateau.
Adjust Your Macros for Fat Loss
Initially, I assumed the weight would fall off as long as I ate animal products.
But I learned that the balance between protein and fat is crucial.
For many, a 1:1 or 2:1 protein-to-fat ratio by grams is adequate.
This means for every gram of protein, you consume an equal or double amount of fat.
Shifting to leaner cuts like sirloin or chicken can also make a difference.
When I made this adjustment, my energy levels stabilized, and the scale started to move in the right direction (in my case, up).
Try Intermittent Fasting (IF) for a Metabolic Boost
Sometimes, I munched constantly throughout the day, thinking that would kickstart my metabolism.
However, excessive snacking actually inhibits weight loss(8).
Incorporating intermittent fasting, such as the 16/8 method, also allowed me to tap into my body’s fat stores more effectively.
On the carnivore diet, this meant not eating until noon and eating my last meal by 8 PM.
This simplified my meal planning and revitalized my weight loss.
Optimize Sleep and Manage Stress
I underestimated the power of a good night’s sleep. Poor sleep can increase cravings and promote fat storage(9).
I began prioritizing 7-8 hours of quality sleep by creating a restful environment: a cool, dark room, limiting screen time before bed, and adding a magnesium supplement to my routine.
Managing stress through mindfulness practices also significantly impacted my weight loss journey.
Cracking through a weight loss plateau on the carnivore diet requires a holistic approach.
You can overcome the plateau by fine-tuning your macros, incorporating intermittent fasting, eliminating certain foods, staying active, and prioritizing rest.
Remember, it’s about finding what works best for your body and being patient with yourself.
👉Read more: The Truth About Alcohol on Carnivore Diet: Dos and Don’ts
How Long Does It Take to Lose Weight on Carnivore?
Beginning the carnivore diet most often leads to questions of when the weight loss will be noticed.
While outcomes vary for every individual, there is a common pattern:
Week 1-2: Initial Water Weight Loss
In the initial weeks, most people notice a significant reduction in weight, mainly from water loss.
Carbohydrate reduction decreases insulin levels, prompting the body to drop stored glycogen and the related water.
This period can lead to a loss of a few pounds rapidly, but it’s important to note that it’s not a loss of fat.
Week 3-6: Adaptation Phase
As you progress, your body begins adapting to a fat-burning energy system.
During the adaptation, some individuals experience energy fluctuation and potential cravings as the body shifts from glucose-burning to burning fat for energy.
It is essential to persevere through this period because the metabolic adaptation sets the stage for fat loss over the subsequent weeks.
Week 6 and Beyond: Steady Fat Loss
If macros and lifestyle factors are optimized within six weeks, then regular fat loss typically starts.
body adjusts to be more efficient at using stored fat as fuel, and this leads to slow, sustainable weight loss.
Factors such as adequate protein intake, regular exercise, and proper sleep are big factors in this phase.
Why Results Vary
It is vital to see that weight loss timelines while on the carnivore diet might differ based on various factors:
- Genetics: Personal genetic composition determines metabolism and fat storage, which impacts how fast one can lose weight.
- Age: Metabolism slows down with age, and so may the progress of weight loss.
- Metabolism: Starting metabolic rate and any metabolic adaptations one has developed from prior diets may influence the speed of weight loss.
- Dieting History: A background of yo-yo dieting or restrictive eating patterns can affect hormonal balance and metabolism, changing weight loss outcomes.
👉Check: Mediterranean Diet vs Carnivore Diet: Which Is Better for You?
In summary, while the carnivore diet can lead to weight loss, the duration varies based on individual factors.
Be patient and consistent, and one should always consult with a healthcare professional first before implementing drastic dietary changes.
Signs You’re Overeating (or Too Little) on Carnivore
I’ve always maintained a healthy weight, but I often found myself overeating, leading to discomfort and sluggishness.
Transitioning to a carnivore diet amplified this issue until I learned to recognize the signs of improper eating habits.
Let’s discuss the main indicators of consuming too much or too little on a carnivore diet.
Signs of Overeating
Feeling sluggish or bloated after meals. Consuming large quantities of meat can lead to a heavy, lethargic feeling after a meal.
This discomfort often indicates that your body is overburdened with digestion due to excessive intake.
Weight gain or lack of progress despite being in ketosis. While ketosis is a fat-burning state, it’s not a free pass to unlimited consumption.
Overeating, even on a carnivore diet, can result in weight gain or a frustrating plateau.
Actionable Tip: To prevent overeating, try to listen to your body’s fullness and hunger signals. Your brain will feel full in approximately 20 minutes, so eat slowly and let your body send a fullness signal (10). Portion your meals, too, to avoid overeating.
Undereating Signs
Fatigue, hair loss, and stalled fat loss. Insufficient calorie intake can lead to low energy levels, hair shedding, and a halt in weight loss efforts.
These symptoms suggest your body lacks the nutrients necessary to function optimally.
Constantly looking at food or never feeling satisfied after eating translates to not eating enough.
This persistent hunger will make you binge or mess up your diet plan.
Science-Based Insight: Undereating can disrupt hormone balance, increasing cortisol levels and potential thyroid dysfunction(11). This hormonal imbalance can manifest as fatigue, hair loss, and stalled weight loss.
Adjusting your food consumption to your activity level and metabolic needs is crucial.
Active people might need bigger portions, whereas sedentary people may need smaller ones.
Paying attention to your energy levels and adjusting portions in response can help achieve balance.
Listening to Your Body vs. Tracking Macros
Although tracking macronutrients can provide structure, it is equally necessary to honor your body’s signals.
Hunger, satisfaction, energy, and general health are innate indicators of what your body needs.
Blending intuitive eating with diligent monitoring can encourage a better relationship with food.
Learning to respond to these indicators can lead you to remain in harmony with the carnivore diet so that you can please your body without excess or deprivation.
Troubleshooting: When to Adjust or Seek Help
Embarking on a carnivore diet can be transformative.
Still, it’s common to encounter challenges requiring adjustments or professional insight.
Recognizing when to modify your approach or seek expert guidance is crucial for sustained success.
Check: Vegetarian Diet vs Carnivore Diet: Which Is Better for Health?
When to Adjust Your Macros
You might have to manipulate your macronutrient ratio if you are experiencing chronic fatigue, uncontrollable weight changes, or gastrointestinal distress.
The carnivore diet tends to require a high-fat diet, consisting of 70-80% fat calories and 20-30% protein calories(12).
However, individual needs vary.
For instance, adjusting to a higher protein ratio may be beneficial if you’re aiming for fat loss.
While monitoring intake can be beneficial, it is also necessary not to get too hung up on numbers.
Instead of meticulous calorie tracking, listen to portion sizes and your body’s sensations of hunger and fullness.
A simple food diary or a simple tracking app can be helpful for observing patterns without inducing stress.
When to Consider Blood Work
Switching over to a low-carb diet like Carnivore can also influence thyroid hormones such that levels of T3 in some individuals fall(13).
Additionally, while low-carb diets often improve insulin sensitivity, it’s prudent to monitor for signs of insulin resistance, especially if you have a history of metabolic issues.
Chronic stress can elevate cortisol levels, impacting weight and overall health.
High-sensitivity C-reactive protein (hs-CRP) is a marker to assess systemic inflammation.
On a well-formulated carnivore diet, hs-CRP levels should decrease as inflammation resolves(14).
Regular blood work can help track these markers, providing insights into how your body responds to the diet.
Seeking Professional Guidance
Suppose you’ve implemented nutritional modifications and monitored relevant health parameters, but continue to struggle.
In that case, it may be time to seek professional assistance.
A functional medicine doctor or nutritionist can give individualized advice to make sure your diet is compatible with your health goals and resolves underlying issues.
They can also guide you through the process of interpreting the results of blood work and making nutritional adjustments accordingly.
In summary, while the carnivore diet offers numerous benefits, remaining attuned to your body’s signals is essential.
Adjusting macros, conducting regular blood work, and consulting healthcare professionals when needed can help optimize your experience and outcomes on the diet.
FAQ
Can I gain weight on the carnivore diet?
Yes! Overeating high-fat foods like butter, cheese, and ribeye can lead to weight gain. Some people also initially gain weight due to inflammation or increased muscle mass.
Should I track calories and macros on carnivores?
It depends. Carnivore is naturally satiating, but tracking macros (especially protein-to-fat ratios) can help identify issues if weight loss stalls.
How long should I give the carnivore diet before seeing results?
Most people see changes in 2-4 weeks, but full-fat adaptation can take 6-8 weeks. If progress is slow, consider tweaking macros or fasting.
Why am I bloated and not losing weight on carnivores?
Dairy, eggs, and processed meats can cause bloating. Gut microbiome shifts or low stomach acid may also be factors. Try an elimination approach.
What is the best protein-to-fat ratio for weight loss in carnivores?
Most people lose fat best at a 1:1 or 2:1 protein-to-fat ratio (by grams, not calories). Too much fat can stall weight loss by keeping insulin low but calorie intake too high.
Conclusion
Losing weight on the carnivore diet isn’t always just cutting out carbs and eating steak.
While many see quick success, others hit frustrating plateaus.
If the scale isn’t moving, factors like too much fat, hidden dairy, lack of movement, and stress could be the reason.
The good news? Small, intentional changes can get you back on track.
One of the biggest mistakes is consuming too much dietary fat.
While fat is essential, your body will burn dietary fat before tapping into stored fat, so prioritizing protein can help accelerate fat loss.
If you’ve stalled, consider intermittent fasting, which can push your body into fat-burning mode.
The most important thing to remember? Your body is unique.
What works for one person may not work for another.
The key is to listen to your body, make adjustments where needed, and stay consistent.
Weight loss isn’t a straight path, but with the right tweaks, you’ll find what works for you.
Keep going—you’ve got this!
