Not losing weight on carnivore diet plans? Possible reasons why

Key Points

• The carnivore diet recommends eating only animal products like meat, fish, eggs, and some dairy. It also excludes all plant-based foods.
• The diet has gained popularity because it allows people to achieve significant weight loss in the short term and is simple to implement (in concept).
• While the carnivore diet works for some, many hit a weight loss plateau after a while.
• There may be a few reasons why you’re not losing weight on the carnivore diet. A registered dietitian could help you align your diet with your weight loss and health goals.

Tired of struggling with weight loss and high blood sugar despite trying various diets? If you’re on the carnivore diet, you may have been drawn to its promise to help you lose a lot of weight. What’s also attractive about the carnivore diet is that, in theory, it’s straightforward—just eat animal products; and eliminate everything else.

It’s easier to plan, easier to cook, and a no-fail way to lose weight, right? 

Unfortunately, the reverse may be true. Not everyone sustains weight loss on the carnivore diet.

Expert registered dietitian, Rita Faycurry, RD, explains, "Weight loss isn't guaranteed just because you've eliminated plants from your plate. It’s not always about what you eat. Your overall habits, hormones, and even stress levels can all play a role. Plus, the body actively fights extreme weight loss as a survival mechanism.”

Let’s explore potential reasons why you’re not losing weight on carnivore diet plans.

What is the carnivore diet? How does it lead to weight loss?

The carnivore diet has two fundamental characteristics: it contains high amounts of protein and virtually eliminates all carbohydrates. 

Research suggests that this type of high-protein diet with low or no carbs triggers weight loss. It's a more extreme version of the keto diet.

On a high level, the goal of this severe diet is to eliminate all carbohydrates and shift your body into “ketosis,” where it burns body fat for fuel instead of glucose. But the reality is more nuanced. Additionally, the diet's impact on metabolic health can vary from person to person.

Like any trending diet, the carnivore diet comes with potential advantages and challenges. Let’s explore these to help you make informed decisions about your weight loss journey.

Why is the carnivore diet popular?

The carnivore diet has gained significant attention because influencers are marketing it online as a solution for various health concerns. The strict diet is touted to help people lose weight rapidly to help control blood sugar levels and type 2 diabetes to clearer skin, better gut health, and everything in between.

Apart from the drastic initial weight loss, other factors make the diet popular, including:

• Simpler food-related decision-making, from grocery shopping to meal planning to food preparation.
• No counting carbs, tracking calories, counting portions, or following complicated recipes.
• No rigid eating windows to follow, like with intermittent fasting.

“This high-protein, high-fat diet is very similar to the Atkins diet. Its message can be quite seductive, especially for someone who’s been struggling with their weight and food cravings,” says Faycurry, RD. “Eat all the steak, bacon, eggs, and butter you want to get healthy? Unfortunately, like everything that sounds too good to be true, the carnivore diet is too.”

But does it have any benefits? The short answer is yes. If a person has been eating a lot of highly processed, refined carbohydrates and sugary treats, switching to the carnivore diet can help improve their health parameters in the short term.

Disadvantages of the carnivore diet

While the carnivore diet may offer some benefits for certain people, it’s important to understand that this diet comes with certain challenges, such as:

• The highly restrictive nature of the diet can make it challenging to maintain over time.
• Foods like fatty cuts of meat and cured meats provide protein, but their high saturated fat content may impact heart health and cholesterol levels when consumed in excess.
• The diet has high amounts of animal protein. High intake of animal proteins may increase the risk of developing conditions like kidney stones and gout.
• There’s a risk of nutrient deficiencies, particularly in vitamins and minerals typically found in plant foods.
• As the diet eliminates all plants, including whole vegetables and fruit, you’re not getting enough fiber. So, some people may experience digestive issues.

“If you’re not losing weight on the carnivore diet or it’s just not working out for you, that’s okay. There are other ways to achieve healthy weight loss, and maintain overall health. There are ways to balance your diet with lean protein, nutrient-rich carbohydrates, and healthy fats as a more sustainable approach to weight loss.”

6 reasons for not losing weight on carnivore diet plans

1. The calorie equation still matters

Even in a zero-carb world, energy balance plays a crucial role in your weight loss efforts. Those delicious ribeye steaks and eggs fried in butter can pack quite a caloric punch.

While the carnivore diet can naturally regulate appetite for many people, others might find themselves unconsciously consuming more calories than their body needs.

💡 Expert tip

"Overeating healthy foods is still overeating. Consider tracking your food intake and portion sizes. You might be surprised at how much you're actually eating. Keep a journal to monitor your meals and focus on portion control, especially with calorie-dense items like ribeye steaks, cheese, and butter,” says Faycurry, RD.

2. Too much protein

Here's something that might surprise you—eating too much protein relative to fat can actually stall your weight loss in the long run. When you consume excess protein, your body can convert it to glucose through a process called gluconeogenesis. This means you might unknowingly be providing your body with a steady stream of sugar, even while eating zero carbs.

💡 Expert tip

"The goal of the carnivore diet is to have a high fat-to-protein ratio to induce fat burning. If this ratio is off, you may lose weight more slowly," says Faycurry, RD. "However, not everyone needs extreme diets to lose weight. Learning to balance your meals and fight food cravings and the urge to binge eat can help you lose weight in a slower but healthier way. But you don’t have to do it all alone; a registered dietitian can help you identify what works best for you."

3. Timing your meals matters

Your body needs adequate breaks between meals to help you lose fat. This is true whether you’re on a no-carb, low-carb, or a balanced nutrition plan.

If you're eating too frequently throughout the day, you're providing a constant supply of energy, which, in excess, will always be stored as body fat. Consider spacing out your meals without snacking in between to allow your body to fully process each meal.

💡 Expert tip

"Portion control and meal timing matter, whether you’re on the carnivore diet or not,” says Faycurry, RD. "While occasional healthy snacking, like a small handful of nuts, can help manage food cravings, frequent grazing between meals may contribute to weight gain.” 

She adds, “The key is developing a personalized nutrition plan that helps you eat the right portions for you. Even nutrient-dense foods high in healthy fats, like nuts or seeds, should be consumed mindfully. Larger portions eaten too frequently can hinder weight loss goals."

4. It’s not always your food—lifestyle matters

Weight loss plateaus can occur due to many factors beyond your diet, like not getting enough quality sleep, poor mental health, and being stressed out all the time.

Poor sleep can throw your hunger hormones into chaos. For example, one study indicates that sleep deprivation in men was associated with a 24% increase in hunger and 23% higher appetite.

Chronic stress floods your body with cortisol, making it more likely to hold onto fat stores. High stress is also known to promote belly fat storage.

💡 Expert tip

"Stress and poor sleep are often overlooked, but they are critical factors for weight loss," Faycurry, RD, emphasizes. "Even the best diet won't work if your body is under constant stress or not getting enough rest. I always encourage clients to prioritize 7-8 hours of quality sleep each night. Try to manage stress through mindfulness or yoga, and consult with a healthcare provider if you can’t seem to get enough sleep. There may be an underlying medical reason why.”

5. Hormonal imbalances

Hormonal imbalances can significantly affect your ability to lose weight on the carnivore diet. Imbalances in thyroid hormones and insulin sensitivity can lead to weight gain and metabolic issues. These hormonal disruptions can make it challenging to achieve your weight loss goals.

Consult a healthcare professional to rule out any underlying hormonal imbalances. Addressing these imbalances through diet, supplements, or medication can help promote weight loss. Ensuring adequate nutrition and managing stress can also help regulate your hormones and support your weight loss journey.

6. Medications and supplements

Certain medications and supplements can interfere with your weight loss efforts on the carnivore diet. Medications like insulin, corticosteroids, and certain antidepressants and antipsychotics can promote weight gain or trigger intense food cravings.

Similarly, some supplements like certain protein powders and creatine may also hinder your progress.

To know for sure, work with a registered dietitian to identify potential culprits, understand your health condition, and make adjustments to enhance healthy weight loss. If you are on any type of prescription medication, talk to your doctor first.

Getting support for weight loss: working with a dietitian

While the carnivore diet has gained popularity in recent years, it may not be suitable for everyone. It can also be challenging to keep up in the long term. This is where professional guidance and a custom nutrition plan developed just for you may help.

"Every person's nutritional needs are different," explains Faycurry, RD. "What works for one person might not work for another. A registered dietitian can help evaluate whether the carnivore diet aligns with your health goals, learn reasons why your weight loss stalled, and suggest alternatives.”

Talk to a weight loss dietitian to learn why you’re not losing weight on the carnivore diet.

Frequently Asked Questions (FAQs)

What foods are allowed on a carnivore diet?

The carnivore diet mainly consists of animal-based foods. Here is the list of approved foods:

• Animal proteins: All types of meat, including beef, chicken, turkey, lamb, and pork, form the foundation of this diet. Fish and seafood such as salmon, mackerel, sardines, crab, and lobster are also included.
• Organ meats: Foods like liver, kidney, heart, and bone marrow are encouraged.
• Animal byproducts: Eggs, bone broth, and animal fats like lard are permitted and can add variety to meals.
• Some dairy: While not strictly required, certain low-lactose dairy products may be included in small amounts. These typically include butter, hard cheeses, and heavy cream.
• Beverages: Water is the main beverage recommended for the carnivore diet. Some people also include bone broth for additional nutrients.

It's important to note that all plant-based foods, including fruits, vegetables, grains, nuts, and seeds, are excluded from this diet.

Talk to a healthcare provider or a registered dietitian before starting any extreme diet, particularly if you have underlying medical conditions. This can help you get the nutrition you need while you lose weight.

Will exercise speed up my weight loss?

While exercise offers many health benefits, low-carb diets and other dietary choices are the main contributors to weight loss. Working out can, however, enhance your results. Physical activity, both cardio and lifting weights, helps maintain muscle mass, boost energy levels, and improve overall health as you break through weight loss plateaus.

Hit a weight loss plateau on the carnivore diet? Find a weight loss dietitian near you, covered by insurance.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.