You can naturally lose weight on a Carnivore Diet, but you can always hit plateaus and don’t get the results you expected despite cutting carbohydrates. You are not alone! This can happen to numerous Carnivores. That is why we are here to introduce 10 science-backed, actionable strategies to break through your plateau and improve your Carnivore Diet weight loss results.
Highlights
How the Carnivore Diet Helps You Lose Weight?
Losing weight on the Carnivore Diet starts with cutting carbohydrates, but it continues with managing your macros, eating the right animal-based foods, maintaining a caloric deficit, and considering your body's biofeedback.
When you carefully follow the main steps, the Carnivore Diet can lead to consistent and sustainable fat loss.
Fat melt or weight loss happens when you burn more energy than you consume. On Carnivore, this means choosing lean-to-moderate fat meats, avoiding calorie-dense extras like butter and cheese (unless needed), and eating mindfully until satiety, not until stuffed.
In addition, dialing in your fat-to-protein ratio, optimizing hormones, improving sleep, and reducing inflammation all help get faster and better Carnivore Diet results.
But even with a solid foundation, some people still experience stalls or slower-than-expected progress. That is where this guide comes in.
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1. Track Your Fat-to-Protein Ratio
Yes, the Carnivore Diet is low in carbohydrates, but you still need to consider your macronutrient ratio, especially if you want to experience Carnivore Diet weight loss.
You need to find the right balance of macronutrients based on your metabolic flexibility. So, Carnivore macros are not the same for everyone.
Eating too much fat can slow weight loss by providing excess calories, while too much protein can hinder ketosis or lead to gluconeogenesis (the body converting protein to glucose).
So, one way to boost your Carnivore Diet weight loss results is by balancing macronutrients. You can use this free Carnivore Macro Calculator to find the right macros based on your gender, activity level, and health status.
Although you should find the macronutrient ratio that works for you, many Carnivores use the following ratios.
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Recommended Ratios for Weight Loss
The table below shows the recommended ratios for Carnivore Diet weight loss:
Goal
Protein
Fat
Fat Loss
65–70 percent
30–35 percent
Maintenance
60–65 percent
35–40 percent
High Performance
55–60 percent
40–45 percent
Tip: Use a food tracker to track grams of protein vs. fat. Start with a 2:1 ratio of fat to protein in grams for optimal results, then adjust. Here are all the Carnivore Tools you need.
Many people assume that on the Carnivore Diet, you can eat meat freely, but not all meats are created equal. For instance, ribeye steak has a higher fat content than chicken breast or sirloin.
So, choose wisely to help shift your body from burning dietary fat to burning stored fat. To do so, you can:
Swap ground beef 70/30 with 85/15 for a lower-fat version.
Avoid too much tallow or butter if you are not losing fat.
Among these fasting types, the following ones are the most common.
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Common Fasting Types
The table below shows the most commonly tried types of intermittent fasting:
Method
Eating Window
Description
16:8
8 hours
Eat between 12 pm–8 pm or 10 am–6 pm
OMAD
1 hour
Eat one meal a day
20:4
4 hours
Eat two meals in a 4-hour window
Fasting is naturally easier on a Carnivore Diet since meat is satiating, but you must still avoid binging on huge fatty meals right after a fast.
Start with 16:8, then slowly shorten the eating window.
Drink only water, black coffee, or electrolytes during the fasting period.
If you find it challenging to combine fasting with fat/protein cycling, something that can boost results significantly, keep reading; we’ll cover it below.
Dairy and eggs are Carnivore-friendly, but they can stall fat loss in many people. Why?
Dairy contains lactose and casein, which can trigger insulin and cravings.
Eggs, especially the yolk, are calorie-dense and can cause inflammation in sensitive individuals.
Having said that, numerous Carnivores consume eggs daily without the slightest problems, but if you have the following signs, it is better to reconsider your egg consumption.
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Signs These Foods May Be Stalling You
Bloating, puffiness, or joint pain
Cravings return after eating cheese
Plateaued weight for 2+ weeks
If you experience the above symptoms after consuming dairy products or eggs, you can try the following method for a month:
Week
Action
1–2
Eliminate cheese, cream, yogurt
3
Eliminate eggs and butter
4
Reintroduce one at a time
Even a 3–4 week dairy detox can completely reset your results. As an alternative, you can also:
Stick to ruminant meats like beef, lamb, and bison.
Electrolyte imbalance is the #1 hidden cause of low energy, muscle cramps, poor workouts, and even weight gain on the Carnivore Diet. When transitioning, insulin drops, and you shed water and sodium. This can lead to a temporary metabolic slowdown.
So, drinking enough water and keeping electrolytes balanced is one of the most important rules, especially if you want to experience steady and effective Carnivore Diet weight loss.
Key Electrolytes you need to consume daily on a Carnivore Diet:
Sodium: 4–6g
Potassium: 3–4g
Magnesium: 300–500mg
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Symptoms of Electrolyte Imbalance
Fatigue
Headaches
Water retention
Muscle cramps
If you experience these symptoms, your electrolytes are probably out of balance, so you should:
How to Fix Electrolyte Imbalance?
Drink sole water or add table salt to meals.
Use LMNT, Keto Chow drops, or DIY electrolyte mix.
Coffee, sweeteners, and other zero-carb extras are considered non-meat stimulants that can create cravings, spike cortisol, or disrupt digestion, even if they contain zero carbohydrates.
So, to boost Carnivore Diet weight loss results, it is smart to watch out for:
Coffee and caffeine (caffeine can elevate cortisol, which leads to belly fat retention even in low-carb states.)
Diet sodas
Sugar-free gum or mints
Stevia, erythritol, monk fruit
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These can trigger sweet cravings, spike insulin, and in some cases, disrupt gut flora. If you are stuck in a plateau, eliminate them for 7–14 days and see how your body reacts.
Instead of these, you can consume the following alternatives:
Suggested Replacements
Bone broth or beef tea
Electrolyte water
Sparkling mineral water
6. Track Hidden Calories
Just because it is meat doesn't mean it is low-calorie. Too many fatty cuts, overusing butter, or snacking on bacon all day can result in surplus calories, which is the opposite of fat melt and weight loss.
Top Hidden Calorie Bombs
Bone marrow (110 kcal per tbsp)
Bacon (90 kcal per slice)
Butter (100 kcal per tbsp)
Liver (high in fat)
What to Do?
The Carnivore Diet is low or zero in carbohydrates, but is not calorie-free. So, energy balance still matters. To avoid hidden calories:
Eat 2–3 structured meals per day.
Avoid grazing or taste-testing throughout the day.
Formal exercise is great, but NEAT (non-exercise activity thermogenesis) burns more calories throughout the day. To easily boost NEAT:
Walk 10k+ steps daily.
Use a standing desk.
Do chores by hand (dishes, laundry).
Walk after meals.
Movement improves insulin sensitivity, digestion, and fat oxidation. Even light activity like cleaning or walking can double your daily calorie burn without added hunger from intense workouts.
It is during sleep that fat loss happens. Poor sleep can increase cortisol levels (stress hormone), insulin resistance, cravings, and low energy to move. The table below shows how closely sleep and weight gain are connected.
Sleep Hours
Risk of Weight Gain
<5
Very High
6–7
Moderate
8+
Low
Carnivore-Specific Sleep Hacks
Eat your last meal 3–4 hours before bed.
Take magnesium glycinate or taurine if your doctor approves.
Sleep in complete darkness.
Avoid coffee before 10 a.m.
Tip: The best diet means nothing without recovery. Sleep is your hidden Carnivore Diet weight loss booster.
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