Carnivore Diet: The Complete Guide to Improve Energy, Loss Weight and Sleep Better with Carnivore Diet Plan (2024)

FAQs

How much weight can you lose on a carnivore diet in 30 days? ›

But personal reports show that Carnivores could lose 7kg (15.4 pounds) in 30 days, 121 lbs in 12 months, and so on. Generally, aiming to lose between 0.5 – 0.75% of your starting body weight can be realistic.

Most people see relatively dramatic weight loss results on carnivore within the first couple of weeks. But this is mainly due to shedding water weight. When you cut carbs your body metabolizes a type of sugar stored in your muscles called glycogen.

Health impacts from eating only meat

As one might expect, carnivores face a whole host of nutrient deficiencies from cutting out all other food groups. Two of the biggest issues are a lack of fibre and carbohydrates, Virjee explained, which can lead to constipation, a common side effect of the diet.

Some carnivore enthusiasts even go for an 80/20 carnivore diet. This means 80% fat and 20% protein — no carbs at all. This fat-to-protein ratio carnivore diet is typically for experienced people on a carnivore diet.

Do You Lose Fat On Carnivore Diet? The carnivore diet consists of low-carb, high-protein foods, which can lead to fat and weight loss in the short term. That said, staying on the carnivore diet for too long may lead to deficiencies in essential nutrients, leading to symptoms like fatigue and muscle weakness.

It may sometimes cause constipation. The diet is contrary to the Dietary Guidelines for Americans , which emphasize the importance of fiber for good health. Some may worry about becoming constipated due to this diet's lack of fiber.

Although coffee is considered a plant-based drink, the carnivore diet allows for some flexibility with coffee, as long as there's a focus on quality and avoiding sugary additives in favor of blending with butter, ghee, raw milk, heavy cream, or a low-lactose milk.

More eggs can support muscle gain, while fewer may be better for weight loss. You can also consider just consuming egg whites to lower your calorie and fat intake. In general, though, many on the carnivore diet consume between 2 to 6 eggs daily as part of their meal plan.

Carnivore Diet Cons. The cons of going carnivore are the lack of vitamins and minerals, it's high in fat, sodium and cholesterol and it has zero fiber. The Carnivore Diet is not safe because we do not know the long-term effects. It restricts many more important food groups for your health and wellness.

Not only does the carnivore diet lack science-backed benefits, butGreene says it could also pose a huge risk to your overall health if you choose to follow it. “Those following the carnivore diet are more at risk for vitamin and mineral deficiencies due to the lack of variety in the diet,” Greene says.

How long does it take to see benefits from a carnivore? ›

Steady Progress: Typical Timeline of Noticeable Changes. Once your body has adapted to the carnivore diet, you'll begin to notice more profound carnivore diet results around the 3-6 week mark. Weight loss can become apparent during this time, as your body continues to burn fat for energy.

On the carnivore diet, look for sources like grass-fed beef, free-range chicken, or wild-caught fish to get these important macronutrients. Additionally, don't forget to incorporate some healthy fats such as olive oil, avocado oil, eggs, fatty fish, nut butters, and ghee into your meals.

Fatty Cuts of Meat: Choose fattier cuts of meat such as ribeye, pork belly, and 70/30 ground beef. Fats are more calorie-dense compared to protein, so incorporating fattier meats can increase your calorie intake.

Steady Progress: Typical Timeline of Noticeable Changes. Once your body has adapted to the carnivore diet, you'll begin to notice more profound carnivore diet results around the 3-6 week mark. Weight loss can become apparent during this time, as your body continues to burn fat for energy.

Weight loss

Whether it's one of the main reasons you decide to start a meatless diet or not, you may notice a change on the scale. Focusing on plant-based alternatives to meat will lead to eating fewer calories and, therefore, help you lose weight.

Since this dietary pattern is low in carb-rich foods and so high in protein, which is the most filling macronutrient, it's likely that the Carnivore Diet will promote weight loss, at least in the short term.