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Fat Loss and Body Composition on the Carnivore Diet

Physique, Fitness, Fat Loss and Performance on the Carnivore Diet

I’ve been obsessed with “health and fitness” for over 2 decades. But for the 1st 15 years or so, it was mainly “fitness” obsessed. How to lose fat. How to build muscle. How to build the physique I wanted. It took me longer to figure out how to have this fitness AND health. This is the ultimate goal, look great AND feel great. (The keys to this kingdom are in the Meat Health Masterclass which you can watch at the end of this article)

Warning: If your concern,  your #1 priority, is short term fat loss, I think there are better strategies.

But if you want to have a body composition you love, long term, and health, you are in the right place.

First place to start when using a meat-based, Carnivore Diet, to create your ideal body composition is getting adapted. Use the 30-Day Guide to get there.

I don’t recommend any kind of tinkering to the Carnivore Diet until you are adapted and healed. For some people this takes 3-6 months, for other it can take years depending on the damage done.

That said, I like to get very lean on an occasion. I like to bulk on an occasion. I want to perform my best.

Is the Carnivore Diet optimal for these things?

While some carbohydrate can optimize some body composition and performance goals, there is no doubt you can get extremely lean as well as build significant muscle on the Carnivore Diet.

Getting Adapted

Nearly 100% of people see a drop in performance while getting adapted to the Carnivore Diet.

Don’t go carnivore if you have a strength training meat (pun intended) this month.

Strength tends to catch up and improve quite rapidly. More glycolytic type training, like hypertrophy training that bodybuilders tend to focus on, takes a bit more time to get to the level you were at. It also takes more time to regain some of the muscle fullness (which might always be a bit less full than if you incorporated carbohydrates).

It takes many athletes 3-6 months to recover their prior level of performance, however, after this recovery period I’ve seen people who had not been able to make strength or size or performance improvements start to shatter their previous bests.

During adaptation you may experience increased soreness. Explosiveness takes some time (the highly glycolytic stuff) to get back. Strength generally goes up quite rapidly, but athletes can take up to 3 months to get fully back up to speed before dominating to new heights.

Having been in the bodybuilding world for many years, I’m not going to say this is the optimal diet. I don’t believe there is such thing as a blanket optimal bodybuilding diet.

But if you want to find a diet where you can feel and perform amazing while having health (ENERGY, FOCUS and VITALITY) I think this diet is one where you can have your steak and eat it too.

Before diving into some of the common questions PLEASE read this on “TINKERING” with the Carnivore Diet. It’s absolutely not something you want to do when starting. But for thriving carnivores that want to tinker, there are strategies to stay on protocol while optimizing for various variables like strength or size or fat loss or endurance or performance.

Post Workout Carbs and Cortisol

Many people worry about the elevated cortisol. And post workout carbs is often used as a strategy to lower cortisol post-workout. But these transient spikes in cortisol isn’t something to worry about. Your steak is all you need. As a thriving carnivore your chronic systemic inflammation is low day in and day out. Your non-carnivore bodybuilding friends have higher amounts of chronic systemic inflammation. Acute inflammation from a workout is good and natural. Your delta between your chronic systemic inflammation and your localized acute inflammation as a carnivore is large which is good, your body knows how to allocate resources most effectively to repair and grow those muscles you just put to work. Just feed it the resources it needs. Steak. Your non-carnivore friends have a smaller delta between their chronic systemic inflammation and their localized acute inflammation. They likely have chronically higher cortisol levels and allocation of resources for repair are not as efficiently resourced because some need to go help the whole body inflammation (chronic) and some to the (acute). It’s important to see the forest through the trees.

Plus, there’s no difference in glycogen replenishment eating immediately vs 4 hr post-workout.


There’s no need to supplement, but it’s up to you. Some people add “Whey” like other carnivore add “sides” like (cheese, whipping cream).

Note any supplement will disrupt your natural balance, you may be able to make the argument that supplementing creates an even more optimized balance. You’re free to make your own decisions. For example, creatine is a proven, effective, safe supplement. But red meat is the best source of creatine there is. Most people’s creatine stores will be “topped off” on a Carnivore Diet. Adding a couple grams a day probably has little to no negative impact, and could cause a slightly positive impact in strength and size.

Whey Protein: It’s not needed. Almost always you would be better off eating whole, real, meat. BUT while not optimal – doesn’t mean you can’t have it. The glycemic impact leaves me drained, but if you do fine with it and you want it – then go for it.

Creatine: Meat has lots of natural creatine, though it take can 3-5lbs of beef daily to saturate creatine stores. For explosive strength trainers, you may see some benefit to supplementing with create, for most, it’s simply unnecessary.

BCAAs: No.

Counting Calories and Macronutrients

I think being “aware” is better than being “analytical” here.

For example, if you are focused on building strength, eating a bit more is going to help. Like I’ve mentioned you shouldn’t be tinkering if you haven’t healed, and if you have healed you have a good idea on average how much you eat, of what, to thrive. If you are wanting to gain strength and size you need to give the body the raw material (steak) it needs to add on this growth. All this requires is eating enough, and if strength or size has stalled you may need to eat just a bit more.

If you are wanting to get really cut. Being aware that you need to fulfill the equation: burn more energy than consumed. Generally you just need to substitute in slightly less fatty cuts, and burn some more energy.

Stalled Weight Loss

Weight loss is not linear. Most people who are focusing on fat loss and have above 10% body fat for males and 15% for females, just need to continue to eat meat and heal. They need to throw out the scale and just trust the process. Healing can take 3-6 months or a couple years depending on the extent of the damage. Focus on good nutrition, health first. Then focus on getting stronger and fitter. Lift weights, increase your HIIT capacity. Stalled fat loss should trigger you to focusing on increasing strength and cardio capacity, not decreasing meat.

If fat loss has stalled and you are wanting to get super cut. See the Meat Health Masterclass at the end. Naturally, the body doesn’t like 4% body fat, so you have to force it there.

Regained Weight and Plateaus

Remember – weight loss is not linear. And weight or fat gain when starting a carnivore diet is not uncommon. As hard as this sounds, you have to trust the healing process. You need to throw out the scale. You need to keep eating meat when hungry until full. Your focus during this healing time should be on getting healthy first.

If you want to learn more about how to discover your ultimate body composition with a meat-based / carnivore diet, I highly recommend watching the Meat Health Masterclass:

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  1. I sarted on Keto about 8 month ago and lost near 20kg’s. Then started near Zero Carb at the beginning of this year. I’ve just started going back to the gym and am looking at adding some definition and muscle. From what you’re saying I should be able to do that just eating meat without any supplements. I guess meat contains all the nutrients needed. I also still have a little bit of fat to lose. So if I cut back on fat and eat lean meats the body should then use the remaining internal fat storage for fuel. Also do you recommend increasing frequency of eating to increase metabolism, eg. 5 -6 times a day?

    1. Hey Alex you can absolutely build muscle by eating only meat and without any supplements. I would recommend, if going full carnivore, to read the 30-day carnivore guide. I wouldn’t start by eating lean meats and I would eat only when hungry and eating until satisfied. For most people, that’s 1-3 meals/day. I generally eat 2, but some days it’s 1 and some days it’s 3.

  2. Hey Doc,

    I’m moving into month 2 of my carnivore exploration and while I have not noticed the enormous changes many people talk about, I do notice my energy is much more even. Haven’t noticed a tremendous amount of fat loss, but at 6’5 and about 230, I’m not too concerned about that right now. Mostly, I’m trying to heal from years of beating up my body and yo-yo dieting.

    My question is this:

    What general protocol would you recommend to increase general fitness and strength while following this diet? I have a caveat: HIIT is out, as is any form of leg-intensive cardio, as I am waiting on a surgery to fix a complex tear of my meniscus. As far as cardio goes, I’ve got about 8,000 unloaded steps a day in me before the pain goes from a 2 to a rather pukey 8 or 9. The docs don’t know yet whether this operation will be to trim the tissue, or tack it back down – I’m 34 so it’s entirely possible they’ll tack it back down and I’ll be out of commission for several weeks.

    Right now, I’m trying to maintain my sanity while being more sedentary than I’ve been in twenty years.

    Any advice or approaches you could suggest on how to maintain fitness during this period is greatly appreciated.

    1. Hey Galen, that’s a good question and it really depends on your goals. Are you wanting to build more muscle? If that’s the case you need to eat to satisfy appetite and then perhaps just a bit more to accompany the training. If you are wanting to focus on fat loss then eat until satisfied but not beyond. Incorporating some cardio or circuit style training can help (that which you can do with your knee). I know – everyone wants to lose fat and build muscle – and in an untrained person it’s doable, but for most people where body recomposition is the primary goal, it’s better to have a focus on either building muscle as primary importance or fat loss.

      But a general protocol to increase fitness and strength is eat meat just like you’re doing and lift weights. Movement is great obviously, but you don’t have to have a strict cardio schedule or anything.

      Hope this helps somewhat!

  3. Hey Doc,
    Looking to do a cut and drop about 10lbs or really 5% body fat. I’m 5’6″ 41yr old female… very active. Rigorous advanced Ashtanga yoga practice 1.5hr 5x week along with HIIT/Weights 30-50min 4-5x/week and hike 3-5miles 2 days per week. I’ve been doing 70% fat, 30% protein… about 1400-1600 cal per day and can’t seem to lean out. I also do intermittent fasting 18/6 along with one 24hr fast per week. I would love your advice!!!!

    1. Hi Jennifer, to give a thorough answer I’d need to know more about your current and past diet, how long it’s been like that, as well as current body fat percentage. Looking at what you said, that is A LOT of activity which is great – but that’s not a lot of calories. My initial impulse is that you have dieted pretty strictly for a time and your BMR (metabolism) has slowed quite a bit. Are you cold often? If this is the case, I generally recommend increasing calories, especially protein a bit, focus on more weight training and less cardio, and increase meal frequency (put the IF on hold). These things can help boost metabolism and your lean body mass to re-kickstart fat loss. That said, weight loss is not linear and you could just be at a “sticking point” as I like to call it, and it just takes a bit of time and persistence to break through to additional weight loss. That said weight loss doesn’t equal fat loss as I’m sure you know 🙂

      1. Thank you so much Doc! So in the past I was doing a combo of high carb one day followed by 3 low carb days and doing the Brad Pilon Eat Stop Eat where you do 2 Fast days per week (dinner to dinner). So basically my schedule WAS: High Carb (just by adding apples), FAST (with a low carb dinner to break the fast), Low Carb for 2 more days and then back around. I went from 128 to 119 and got down to 15.6% body fat with just doing Cardio Sprints 10-15min and 2x 40min HIIT weight sessions per day…. but I lost my menstrual cycle. So my doc made me gain weight and now I am up near 130 and I would estimate my body fat is closer to 23%. I was SOOOO much happier and more comfortable BEFORE. I know I can’t get that low in Body Fat again but I’d like to get down to 18%. I wasn’t tracking macros at that point – I was just eating 4x per day (small meals) and looking back, probably not enough and VERY little fat if any. (think eggs, egg whites, fish, non-starchy veggies). Since I started doing keto over a year ago, my weight AND body fat has not budged but I am NOT cold anymore (I used to be) and I got my cycle back. I was given two types of advice with keto – the first was Craig Emmerich who said to skip breakfast and to do 65-85g protein, 110g or less of fat and 10-20g total carb and then another “expert” from Common Sense Keto (Jack McAnespy) told me I needed to eat breakfast and to take in at least 1800 cal with closer to 50-60g protein and a min of 160g fat and up to 10g carb. And to do breakfast to breakfast fasts here and there. Neither worked… AND my glucose in the AM doesn’t seem to want to get below 90 but I was showing ketones in my blood on both of those plans above (.5-1.5 in the AM and up to 3.5 by nighttime). I have been eating 2 meals per day (lunch and dinner)… But since I started trying to UP my protein (listening to Ted Naiman) to closer to 100g and my fat has been hovering between 90-110g and ZERO carbs, my glucose has been closer to 95 in the AM with ketones between .5-1.0 in the AM. I don’t really care about the scale AT ALL – I care about body fat percentage. My only REAL cardio is the 2x per week of hiking which is more of a LISS style (low intensity) and I’m not sure if you are familiar with Ashtanga but it is VERY body weight centric – ALOT of upper body and core strength (especially in the second series which is what I do) and then right after I do the Alexia Clark weight workouts….
        Does this help?

        1. Helps tremendously. Carb cycling is a very effective way to lose fat (pretty similar to the strategy I used to compete in physique competitions). Though – just like you experienced – if you get too lean, especially with low fat, you can lose your cycle. Neither of the advice you received is wrong, but if I were you, based on all our your activity, I would shoot for 1g protein/lb of body weight at a minimum and perhaps around 80-100g fat/day. Then every 3-5 days or so, I’d have a higher calorie day and boost up fat that day (nothing crazy though). You can eat breakfast or not – whatever feels best to you. I wouldn’t worry about your a.m. glucose (cortisol elevation in the morning can cause this) and your ketone depth might not be as great with this higher protein intake, but I wouldn’t worry about that unless you were aiming for therapeutic ketone levels (like treating epilepsy or cancer). And I’d just keep working out like you are – don’t see any reason to change anything there. For me, I’d have the highest fat meal as your first one, and less fat in your later meals (after workouts).

          1. Fantastic… Ok so I hear that the protein grams should be based on lean body weight, IDEAL body weight and current weight…. which one should I do? And when you say UP the fat every 5 days, how much? And should I not do 24hr fasts at all? I just end up naturally IF-ing 18/5 due to my schedule….
            My meals are pretty much the same for lunch and dinner because I tend to eat fattier cuts like ribeye and baby back ribs and bacon…and I don’t ADD alot of fat TO the meals – maybe 1T of like avocado oil mayo with hot sauce or 1-2T avocado oil to reheat the meat in the pan but thats kind of it. Sometimes I add Parmigiano-Reggiano or Goat Milk Brie or sometimes a squirt of whipped cream (unsweetened) on top of my matcha tea that I drink with lunch but that’s kind of it.
            Thank you so much – really. I just feel completely broken, like I’m the ONLY one this won’t work for and everyone else around me is getting these amazing results and all i want to do is lean out and get rid of this extra 5% I hate having on my body so much….. You REALLY seem to understand and I REALLY REALLY APPRECIATE it so much. It feels so crappy to wake up everyday uncomfortable in my own skin and it has really affected me emotionally and in my relationship with my husband and I don’t like my kids seeing me all down all the time about it either (although I do my best to hide it!)….
            So, THANK YOU!!!!!!

          2. I’d error on the high side with protein – and eat your current body weight in g/lb. And upping the fat every few days isn’t an exact science, but rather a way to help keep you feeling good and energized. I’d say an extra 50g of fat or so. If you are alreading IF-ing most days, no need to force any 24 hour fasts.

            It’s my pleasure! A common reason people get stuck counting calories/macros on keto is because they are harder to count (it’s far harder to determine how many calories are in 1lb of bacon than say 2 scoops of whey protein – due to fat cooked out, etc..). It’s very easy to eat far more fat/calories with bacon than people realize and I find some people have a tendency to underestimate. So if you get stuck, I’d check that first. Slight hunger around bed time is a good indication of a caloric deficit for the day. Let me know if I can help further!

  4. Woah – ok. So 2 hours post prandial glucose is 97 and ketones aren’t even registering on my monitor… When I woke up today they were at 1.0 – trying not to freak out…. I had 9oz carnitas, 1/2T coconut oil, 1/2T avocado oil in the pan to heat up the meat along with 20g shredded mexican cheese and 1 slice of bacon (14g, 30cal, 3F, 4P) total: 680cal, 0g carb, 48g fat, 58g protein…..
    I’m just so desperate to get this fluff off – and those numbers just freaked me out.

    1. So there’s a big difference between ketone levels and fat loss. My ketones could register 5.0 and I could be net storing fat – it tells me nothing about the energy balance. If fat loss is the goal, I would recommend not optimizing for numbers like ketone levels or blood glucose.

  5. Ok totally agree…. It’s so hard to leave that mindset…. I am also a super data-nerd so it helps me to see numbers because I can’t do the scale as it makes me crazy….So I have been relying on how my clothes fit and my glucose and ketones. That being said, I had Baby Back Ribs last night and this AM my glucose was 90 (lowest it’s been in a while) and 1.8 ketones – so crazy!!!! But fat loss is 1000000% the goal so I will continue with trying to get that goal met based on your above recommendations….
    Thank you again, truly – I feel like I have finally found someone who is REAL and who “gets” it!

  6. Hi Doc,

    I love your stuff and I read your guide and some of your blog posts. Thank you!

    One quick question: you said not to focus on macro ratios, but I’m just curious:

    A lb of 80/20 ground beef when you eat the fat is like 21g fat and 19g protein per 4oz, while 85/15 ground beef grilled or pan fried and drained is closer to 12.5g fat and 25g protein. These are vastly different as are ribeye vs chuck steak.

    Where should I start? I’m adapated and have been carnivore for a while but it’s hard to find a concensus on what % fat to eat (or roughly aim for). Thank you!

    1. Yes the vast majority of people have no need to overly worry about macros. For maybe 1% of people who want to get really lean or fat loss as actually stalled out, calories and macros can be used as a tool to get to your goal.

      Like you mentioned, it’s very difficult to accurately gauge fat/protein with various cuts and cooking methods that can alter the ratios substantially.

      With this way of eating I find it more beneficial to “ballpark.” For example if you average 3lbs of ground beef cooked/day. Then going to 2lbs and 1lb of a leaner cut would be a way to alter the ratio and totals. Or aim for a fatty cut of meat for your first meal and a leaner cut for the last. There are lots of strategies and unless I really understood your goal as well as your current status and previous diet (there’s a lot of factors) it’s hard for me to tell you what might work best for you.

      So in summary, find a baseline that you are currently at and then make slight alterations to that baseline.

      1. Thank you Kevin! That’s incredibly helpful. I’ll experiment with slightly leaner and see how that goes. I won’t go extreme with a PSMF or cottage cheese and protein shakes though. I usually eat 2-3lbs or 85/15 with fat, some ribeyes / New York strips with the fat, or 80/20 drained. I also eat 3 meals a day (~14 hours of fasting overnight). I’m a 25 y/o, 5’10”, 170lb male with ~15% bodyfat looking to gain muscle and lose bodyfat. I lift weights intensely twice a week and walk a lot.

        Also as a lifter, what do you think about protein timing for maximizing MPS? I ask because I lift at ~7:30am and have my last meal 14 hours before. Would it make sense to have a whey shake before or to try to adjust my meal timing if I want to maximize hypertrophy? Thank you!

        1. Hey my pleasure. The “anabolic window” is far longer than most people think. That said, total protein is primary importance, secondarily is timing. I do think it is beneficial to divide protein into 3-4 meals to help maximize MPS. Personally, I’d lift fasted at 7:30 a.m., if you train better with some whey beforehand, then do that. Also depends if your primary goal is fat loss or muscle building – if fat loss, definitely do it fasted, if muscle building, may be some benefit to having the whey before.

  7. Thank you very much Kevin! That’s incredibly helpful and I appreciate your thoughtful response. You have a wealth of knowledge. I’ll stay away from the PSMF levels of protein:fat and things like cottage cheese.

    For context, I’m a 25 y/o, 170lb, 15% bodyfat male. I lift intensely full body 2x per week and walk a lot, but have a desk job. I also drink coffee.

    Right now my standard meals are 2-3lbs of 80/20 drained or 85/15 ground beef or maybe some ribeyes/strip steak. I do fattier cuts on workout days and leaner on rest days. I eat three meals from ~8am to 5pm each day.

    Another (hopefully) quick question: since you’re a former physique athlete, if I’m trying to maximize hypertrophy and lift at ~7:30am, would it make sense to have a plain unflavored whey shake beforehand? I’ve read from Ketogains, Menno Henselmans, and Brad Schoenfeld that fasted lifting is suboptimal.

    Thank you!!

    1. You life intensely 2X/week – while that is great, more often would yield greater results.

      Those are smart guys, but like I mentioned, I’d do an a.m. workout fasted myself. Though if you are a “hardgainer” it may make sense to have whey beforehand. If I were you I would optimize for either fat loss or muscle gaining and alternate – trying to do both at the same time (in a trained athlete) is often sub-optimal.

  8. Hello Doc,

    Love the site and the info.

    I really do need some help though. I’ll try and lay it all out here to see if you may be able to help me. I’m 45, I’m 5’7, and have always been very muscular. I would guess I weigh 185 to 190 right now. I’ve been doing warehouse work, walking around all day probably 7-10 miles a day. I’ve been working out 4-5 days a week. I workout in the am, pretty much fasted, but I do take a NO pre-workout. I do 100 KB swings a day probably 4-5 times a week. I spread the next part out over the course of the week, doing 120 reps for chest, mostly pushups, 120 reps for back band rows, and some light d-bell rows, 60 reps for shoulders, biceps and triceps, and traps. Mostly just toe touches for legs, because I’m working out at home, and have bad knees so I’m worried body squats and lunges will swell my knees and ruin my job, since I’m walking all day. I’m thinking of keeping this all the same, but getting back to the gym, so I can at least do some leg extensions and curls, light of course, but my legs will respond well here, adding muscle and helping to burn some extra belly fat. My eating is this. Breakfast 8am I’ve been having a cheese burger and grass fed whey protein shake, the shake is only 150 calories or so. around 11am I have a snack which could be a cheese stick, beef jerky, peanuts, pork grinds, lunch I do ground beef with cheese, next snack I do the same as the first snack, then dinner I mostly do chicken with some cheese, also sometimes I’ll have a can of tuna. I’m also hitting some blue cheese with the burger sometimes, and mayo with the tuna. I’m thinking I may be having too much fat from the mayo and cheese, what do you think? I feel like I need this to satify me. I’ve only been on the diet for 2-3 weeks now. But I’m not like that my muscles, mostly biceps which have always been outstanding, are not looking at full, and my chest is lacking a bit now too. Perhaps I should cut back on some of the foods here? And also the KB swings, and lift a bit more and heavier. I’m just trying to look leaner without looking to bulky.

    Thanks Ray K

    1. Hey Ray, so a few things, you are very very early into the diet, and it can take several weeks to months to get athlete training back up to speed. During this early transition before efficiently using fat for energy you may lose muscle fullness from loss of glycogen – it takes time for this to re-normalize. If I were you I would only have cheese, jerky, and pork grinds as occasional foods (and I’d get rid of the mayo and peanuts completely), not every day staples. I would recommend eating more fresh red meat. Instead of the chesse burger and whey, I’d recommend a big steak or 2. And instead of all the snacks get a solid meal in. A word of caution – often people will use what I call “occasional foods” and overdo it, and then wonder why they aren’t getting results. For example, people can overdue it on butter very easily, and they eat 2 sticks/day and wonder why they can’t lose fat. So I think it’s really important to understand what your biggest motivator is – if it’s physique goals over everything else, you may get discouraged because like a mentioned muscle fullness can diminish and may not be as great as if you had carbohydrates in the diet. But if health is the primary driver, I’d change up those foods like I mentioned – which in turn will also help strip away body fat and get a great physique as well. Hope this makes some sense!

  9. Hi Dr.
    I guess I’m curious to ask if the carnivore diet is recommended if my main goal is to loose weight, I think I have about 30lbs to loose, I’m currently weighing at 180. I lift 5-6 times a week with liss cardio 3-4 times a week. I have been doing keto for almost a year post birth of my 2nd child. What macros would you recommend for me to continue loosing weight through carnivore?

    1. This is actually quite a loaded question – but I’ll do my best.

      Yes, this diet can be great for fat loss (though it depends on the nature of your prior diet, your current body fat %, what body fat % you want to achieve, LBM, etc). There are a lot of variables. For most people, there body fat settles at a natural % that is easy to maintain on this diet. No need to count calories or track macros. Just eat meat until satisfied.

      If you are wanting to get to more unnatural levels of leanness than tinkering with macronutrients and calories can help.

      For now, I’d recommend just eating meat, and not worry much about calories or macros. I do generally recommend to avoid adding significant amounts of fat to food (butter seems to be a popular “side dish” that can sometime interfere with fat loss).

      1. Hi Dr. Kevin Stock – hope all is well.
        I started with keto diet for two months and I did lose about 20lb. I am now on the carnivore diet for about a month and a half. I eat about 1lb and a half of steak with 2oz of cheese and about 8 egg yolks. I am 5’6 and 160lb I have yet to lose any weight I actually gained 5lbs. My question is am I doing something wrong? I work a desk job pretty much all day and nite. My goal is to be at 140lbs. Can you please help.. thank you…

  10. Hey Doc, so I have been doing the carnivore diet for about a month and I have gone from 243 weight to 217. Leaned me out pretty quickly but my strength and explosiveness have majorly declined. I compete in powerlifting so i was just wondering if long term this is something a powerlifter could stay on?

    1. Hey Nic, that decline in strength is to be expected initially. Takes time to adapt from a training/athletic/performance perspective. As you adapt and long term, I absolutely think you can stay on this diet. Some slight modifications down the road might make sense depending on your goals (strength lifts vs body composition etc…) but I wouldn’t even think about that for at least a few more months (if not longer).

  11. Hey Doc. Your website is great! I did keto for a month and switched to carnivore 3 weeks ago. I’m eating mostly beef (i don’t like organ meats, is that a problem?) , a couple of eggs every day, and salmon at least twice a week. Feeling great so far, i have more energy, recovering faster from workouts, sleeping better, less hunger… Trying to get used to not going to the bathroom everyday haha. So, i know i shoulden’t be dealing with my body composition right now but it’s stronger than me haha. I’m 23.5 female 5’5 , currently at 152lbs, I assume i have at least 27% body fat (in dexa scan) an i have a nice amount of muscel mass. I’m a professional basketball player recovering from a shoulder surgery (exactly 3months post op) and i gained some fat that i need to lose before this upcoming season (starts in October). I’m working out pretty intensively everyday doing some basketball or weights and cardio. I havn’t lost any fat yet since starting, but i know my body is happy with this diet. Not planning on going back, but since physical performance is my job and i need to get leaner pretty soon… any advices? Thank you so much!

    1. Hey, no need to include organ meats if you don’t like them.

      And there are definitely ways to tinker with the diet to accelerate fat loss (https://www.kevinstock.io/health/fat-loss-and-the-carnivore-diet/) but just as a caveat / fyi – when tinkering with the diet to get more fat loss, it often comes with drawbacks (like decreases in energy and performance).

      Hope your recovery continues to go well and excited to hear how this diet powers your pro basketball career!

      1. Thanks for your reply!
        Isn’t it too early to tinker with the diet? My body might still be healing itself.. My cycle has been coming 7-10 days early every time for the past 5 years but this month it came right on time! Insane!
        It does really bother me that i’m gaining weight right now tho… but wouldn’t tinkering mess my body up? Should i wait?
        I am currently eating around 700g of meat and a couple of eggs every day. It isn’t the fattiest cut but it has some…

  12. I’m concerned that by eliminating all veggies and everything it will have a poor effect on my gut bacteria (my microbiome) I guess its called. Also assuming my compromised gut health is the reason I haven’t been feeling well eating a “balanced” diet. I seem to be reacting and getting hungover and just all around not feeling well chronically for the most part.

    I have the plan of doing the carnivore diet and hopefully it goes well and I feel back to 100% or at least way better than I’ve been. Then I would like to reintroduce vegetables and other food groups. I love eating avocados and fruits and all sorts of stuff. I’m super into food so no longer being able to eat these things for the rest of my life sounds horrible. I’m 27 year old male. I’m suspicious my issues are from antibiotic use and I have gut dysbiosis. According to spit test I have candida and may have SIBO too?

    Just worried the carnivore diet may have some irreversible or close to irreversible changes in my ability to eat other foods. Like once you go black you never go back kind of a thing.

    What do you think? Any input would be appreciated.

    Thanks, Josh

  13. hey doc, i been trying the carnivore diet for about a month now and my bowl movements have been very different, constant and lot less dense is that part of the healing process? most of the meat i eat is rib eye & tbone steaks

    1. Yes it is. Very common. Many things have to adapt (everything from the fat intake – gallbladder and pancreas – to the colon).

  14. hey, great article. im 28 yrs old female, 56 kg and 165 cm tall. was on keto and omad for 1,5 yr and but i wanted to loose to 50 kg, and “skinny” look, so i started 5 days ago omad carnivore..im just worried not to gain weight and wondering if this is good decision. im doing 1 hour cardio 4 time a week. thx for answer

  15. Hi Kevin-
    Just read the article in the link immediately above. It was excellent and very helpful. Listened to the podcast that the article had a link to. It was good too. Thank you.

  16. Hi Kevin-
    When you say this above:

    “During adaptation you may experience increased soreness. Explosiveness takes some time (the highly glycolytic stuff) to get back. Strength generally goes up quite rapidly, but athletes can take up to 3 months to get fully back up to speed before dominating to new heights.”

    I assume you are talking about any explosive, anaerobic, athletic activity such as sprinting or sprint swimming, etc., and not just body building or strength training, right? I ask because my swimming sprinting times have gone down a bit. I assume you mean that if I stay with the program, adapting and healing, etc., then, eventually, my swimming sprints should also eventually hit another level entirely? Right?

  17. Thank you.
    By the way, I had my first “real” grass-fed ribeye (not a prepackaged small little 8 once thing that I had once previously) the other night. Oh my gosh. I couldn’t believe what I had been missing, believing in all the “low-fat diet craze” for basically my entire adult life. But here is my question about “performance” related to that experience. After eating the ribeye my energy level for the next 24 hours was even higher than it has been, and it has been “addictively” high and steady for my entire experiment from the beginning. (Now on Day 18). Is that because I finally had a piece of meat that was probably 70-80% fat by calories? Will eating more meat that is THAT fatty help the anaerobic performance to return faster and help me achieve new levels faster? Or was this probably some idiosyncratic reaction because of my particular metabolism or the like?

    1. More than likely it’s because you are finally giving your body the nutrition it has been craving.

      Anaerobic performance just takes a bit of time to acclimate.

  18. What’s your thoughts on EAA’s prefasted workout?
    Also do you use creatine at all?

    1. No I wouldn’t do EAA preworkout. And red meat is the best source of creatine so levels are often near saturation, though some supplementation could theoretically “top off” creatine levels resulting in some improvements. My guess is that they would be so negligible that it wouldn’t be noticed though.

  19. Hello my meat eating savages,

    Quick question. Does nicotine have any effect on the diet? I quit smoking over 10 years ago but I am addicted to nicotine gum(plain flavorless) and bust out the vape when the wife isn’t around. Thanks for reading and have a great weekend.

    1. Nicotine can have some adverse effects.

      I have found that quitting is much easier for people when they follow this way of eating – so it may help you ween off.

  20. Hi Kevin.
    I’m currently taking raw liver as a supplement. About a teaspoon a day after whipping in the food processor.

    I plan to add salmon roe and all sorts of raw organs once I manage to source them; brains, lungs, spleen, heart, kidneys, bone marrow and err…testes, the mineral content is too high to ignore.
    If I whip these up in a food processor, freeze in daily portions of 1-2 teaspoon, thaw and consume daily, it should cover my basis.

    I love the bone broth that replaced my morning coffee.
    Besides the homemade raw organ pate (from grass-fed ruminants) and bone broth, just meat, eggs and some dairy.
    Your thoughts?

    1. Sounds good (but for other readers – just and fyi – I don’t think this is necessary – but if you feel good with it, then by all means).

      And I would treat eggs and dairy as laid out in the 30 day guide – if you haven’t read that you can download it over there on the left.

  21. Thanks for the prompt response.

    I plan to drop the eggs and dairy, just not yet *hides face*. Not emotionally ready yet

  22. Hi. I was wondering if there is something happening regarding electrolyte balance? I’ve just been doing carnivore for 10 days (keto 30 days before that) and the body fat measuring on my scale is going down like a rock (down 5%). My weight has not moved. So I was thinking it has something to do with the measuring method used on my scale (impetance). I’ve gotten leaner, I can see that, but 5% — that’s a lot!!

  23. Greetings!

    Why are BCAA’s a no? Can you please elaborate.

  24. What is you take on raw meat? I keep reading cooked meat loses its nutrients and can even be bad in ways :/ I don’t know if I could ever do raw

    1. I don’t think there is any evidence at all to support a raw meat argument. So cook it how you like it 🙂

      I know that over time I’ve come to prefer very rare meat (and I’ve noticed that many people tend to move in the same direction – toward rare).

  25. Dr.Stock- thanks for all the info. Been making intense developments and progress on my 6 months of carnivore diet. One thing I’ve noticed is that if I eat a big meal in the am, I get fatigued within about 30 mins after eating. This is not ideal, as my workouts are usually at 11:00 am or so. I wake up at 6am. Would you suggest fasting until after my workout?

  26. Hi Dr Stock.
    I’d really appreciate your advice.
    I’my a 52 yr old male and have just started day 28 of Carnivore with a breakfast of steak and minced beef.
    I forced myself to eat a little more than normal because I’ve been feeling really low in energy and have lost 4 kg since I started on this diet 4 weeks ago (i.e. from 70 to 66kg or 154 to 145lbs).
    After breakfast, I felt queasy in the stomach and my stools were very runny. This has a happened a few times during the last week or so.
    I’m feeling a bit despondent and wondering whether this is the right diet for me.
    The main reasons for starting on the diet were stomach bloating issues and migraines. I was on a high fat low carb diet / low FODMAPS diet prior to this because of stomach bloating. I have suffered from migraines for most of my life and have been heavily reliant on pain-killers.
    What do you think?

    1. Hi Adrian this is really common early on. I’d recommend downloadinghing the 30 day guide (over on the left) which has a whole section on digestion which I think will help you out.

  27. I am morbidly obese, I was at 450 lbs when my doctor suggested that I try the carnivore diet. I am eating wild game meat the I hunted and butchered myself. I lost 20 lbs right away in the first two weeks, but in weeks 3 and 4, I have not lost any mass. It seems that I have stalled out completely, even though yesterday I had 1 lbs of ground deer meat, with 2 eggs. I am not hungry at all and have been only eating one meal a day. However, I have been craving salt like no one’s business.

    I am handicapped, and live a very sedentary lifestyle. I cannot sit, stand, or walk for longer than 15 minutes and I cannot lift, push or pull anything greater than 10kgs

    1. I would encourage you to have a much longer term view of your health.

      Day to day, or week to week scale changes mean nothing to me.

      There are a number of guides on this site that I recommend you read for a more appropriate understanding of long term health, weight loss, and how to achieve your goals with this way of eating.

  28. Hi Kevin,

    I love your site and articles by the way!

    I have been doing this diet consistently for 2 weeks now. My weight gain is spiking high and quickly. I am gaining about 1 pound a day. My gut is bigger and my pants got so tight I had to go up to a higher size 🙁

    I know you said weight/fat gain is not uncommon but it is really bothering how much and how quickly it is going up.

    Do you know others who saw such rapid and immediate fat gain like I’m having? Anything you can tell me to boost my spirits and keep me from freaking out would really help a lot.

    Thank you

      1. Hi, what is the body fat percentage I should expect to round out too in the end? The average body fat percentage that is?

    1. Hi Kevin,
      Thanks for all your articles they are so helpful!!

      Iam really interested in your opinion about my case, i have been carnivore for a year and 9 month keto previously coming from a SAD not rich in process food!! I put 5 pounds on keto, another 6 on carnivore though i had a big appetite, i didnt need to loose much weight before keto though i wanted to loose that stubborn tummy!
      I have a really active job and take 2 month off a year , iam in my time off. When i work i have 3 meals a day and one snack, for my 2 month off i decided to have Omad and exercice, i have started a bit of weight lifting and iam going at the gym everyday and walk alsoto stay fit and try to loose that unwanted extra fat put on from keto and carnivore and suddenly iam another 3 pounds over in 3 weeks off. Iam getting desperate and wonder if iam still healing from some hormonal imbalance i wasnt aware off, if i should eat more while i exercice, or if the diet is not for me and i should go back to my SAd Life. I have always been a big eater and i still find it hard to know what is satiation that why i try intermittent fasting to try to understand my body language. i eat beef mainly, cheese sometimes, a bit of lamb and rarely pasture pig , chicken and egg. I will appreciate if you could tell me if iam doing something wrong and if you have any advice to help me loose that extra 14 pounds i gained since starting dieting, cheers

  29. Do you need to count calories to loss fat? Or do you eat as much as you want and your body will regulate itself?

    1. It depends, if one is morbidly obese then they’ll easily and rapidly lose weight without any counting/monitoring/etc.

      If one is 10% body fat and they want to get to 5%, well then some monitoring/measuring will likely have to be done.

      I think the answer you’re really looking for though is in the fat loss guide which you can download on this site or at https://kevinstock.io

  30. Hi Kevin,

    I’ve only been on the carnivore diet for a week so far (I’ve eaten nothing but rib eye steaks and some tallow). My main symptoms are an extreme lack of energy, constipation and my gut feels weird.

    I’ve been eating about 2.5-3 lbs of ribeye steak. I’ve been adding a couple of spoonfuls of beef tallow to this as well. I haven’t lost any weight yet and, although weight loss is not my goal, I wonder if this is a sign that I’m consuming too much fat? Could consuming too much fat also contribute to a lack of energy?


    1. Hey Josh I wrote 2 guides specifically to address these questions, I’d recommend starting there (with the 30 day guide and the fat loss guide – both of which you can download here). Pretty sure they will answer your questions far more thoroughly than I can do here in a comment – but after reading let me know if I can help/you still have questions

  31. Hi Kevin — Due to following both your advice and that of Amber O’Hearn to make sure to eat to satiety, I started eating only one meal a day (OMAD-CARNIVORE) about 32 days ago. I was pushing myself away from the table, not eating as much as I wanted for the few months prior, as I was attempting to find a way to experience satiety on two meals a day (TMAD) and still not eat too much in the evening so as to not affect sleep in a negative way. Anyway, I love OMAD-CARNIVORE, for now I always eat to satiety, eating five poached eggs, four chicken thighs with the skin, and a half-a-dozen quarter pounders of grass-fed beef. (3 lbs of meat plus the eggs). But I’m wondering if OMAD is bad for putting on muscle. Does not getting fresh protein throughout the day get in the way of protein synthesis?. I’m done eating each day by 1 or 2PM and don’t start to eat again until 23 hours or so hours later, and while I love the satiety and the simplicity of life-logistics only having to prepare food once a day, and the way having an empty stomach helps me to sleep earlier, deeper, and better, I think I may be experiencing some strength loss in my workouts (HIIT workouts followed by resistance training 2x a week and working my legs with a dozen flights of stairs five days a week, up-one down one, repeated 12x every day of the week except Sun. and Thurs, as I workout on Mon and Fri mornings. I may add a resistance training session without any HIIT on Wed. Maybe that will help. Not sure. In any event, is OMAD less than ideal for attempting to gain strength? I’m a 60-year old who is 5’9″ and 158 lbs. as of this morning. But I’m hoping to put on about five pounds of muscle, as a foot injury for over a year led me to lose about that much muscle mass, I’m guessing. Thoughts?

  32. What is MPS? “Muscle Protein Synthesis”? ,

    So if OMAD is not optimal for building muscles, how many times a day do you think one must eat as a carnivore to get optimal muscle development? It would seem that eating three or four times a day might be optimal for that, but that would get in the way of eating to satiety every time one does eat, or so it seems.

    1. Yes, muscle protein synthesis.

      Yes I think 3-4 times a day is more optimal than 1.

      But I don’t see how that gets in the way of eating to satiety (which just means eating to satisfaction/comfort).

  33. Hi Kevin,

    Thank you again for taking the time to answer all our questions and concerns. I’m wondering if you could give me your insight on having a whey isolate shake post workout (fasted cardio and weights first thing 5:30am) or whether I should continue to fast until lunch time which is when I’m about ready to knock anyone down to eat and I absolutely thoroughly love and enjoy that first meal of the day. However, I’ve been noticing some days I can almost start to think about ground beef while working out..lol , I’m a female and trying to explain this to my husband how I can fantasize about beef is beyond him..;) However, my goal is to lose some weight, and yes like everyone else build lean muscle, so a recomp I guess. However the goal of starting the carnivore way of eating was to stop the terrible depression and thoughts of suicide, which it has helped tremendously!
    I was thinking of bringing some whey isolate with me to the gym and mixing it up in some water post workout then a few hours later eating my official first meal of the day, as I like the feel of not having a large volume of food in my stomach first thing post workout, but I’ve also noticed I can get “hangry” from time to time and certainly more lately as my training has progressed.

    I’m wondering if you think this would be a good idea and whether you suggest I toss some form of fats in with it so it’s fat and protein or where it’s post workout should I shoot for straight whey isolate where it’s insulinogenic which helps stimulate PS, where adding fats might slow it down. I would greatly appreciate your feedback and whether you’ve noticed any significant differences in either of these post workout. I was thinking of tossing some extra salt in with the shake post workout as well, and if adding fats either substituting with fish oil possibly. I hear lots of great things about olive oil, walnut oil and or macadamia nut oil mixed in the shake(more keto obviously), but that’s obviously not carnivore.

    Thank you again. I just don’t want to mess this up as it obviously has detrimental effects on my brain and mood. And I’ve come a long way from where I once started, thank goodness! Have a wonderful day and chat soon.

    1. Hi Angelica, some good questions!

      First – if you haven’t gone through everything here, this is where I’d start: https://www.kevinstock.io/how-to-lose-fat-on-the-carnivore-diet/

      For most people (and most people’s goals) they are better off eating meat than supplementing with protein. There are some scenarios where I think whey protein can be ok, but these really are the exception.

      The post-workout whey can cause some blood sugar issues, especially post workout and having not eaten for an extended period of time.
      If you like fasting until lunch that’s an ok option. I don’t think it’s optimal from a muscle building perspective, but it may be optimal for you for your goals.

  34. Thank you again. I will certainly put my focus on real foods, as I have been and stop worrying about how long I wait until I eat. I think intuitively we know these things, but it’s just nice to hear another person’s perspective and sometimes that’s just enough to calm some nerves.

    You’re doing a wonderful thing for many of us, I don’t want it to go unnoted how truly thankful and grateful we are to you for your patience and time with us all.
    Have a wonderful night and thank you again 🙂

  35. Hi Dr Kevin,

    This post was very helpful to me. I’v been struggling with intestinal problems since about 15 years and think I have tried everything (different diets, yoga, acupuncture, kinesiology… and a lot of complements) and spent a lot of money without satisfying results. I also have hypothyroid. Since 20 days I’m on carnivore (no eggs no diary) after 8years lchf and 1 year carnivore/keto.

    No difficulty getting 100% carnivore but no big changement neither, and that’s what makes me doubtful.. until reading this post, and all your guides. When reading successstories it seems easy and quick, but now I realize I must be patient and realize it can take months and even years to heal and get better.

    Thank you for this realistic guide, it helps to keep going even when I don’t see big differences and gives patience!


  36. What are your thoughts on taking a daily multi vitamin to make sure I am getting all the vitamins and minerals necessary. Also would you recommend i stop taking my pro-biotic supplement?

    I am interested in carnivore for the weight loss aspect, but also to help with psoriasis.

    1. If it helps with peace of mind than perhaps it could be helpful, but in general, no I don’t think a multi is necessary or beneficial for most people. (for poor diets, yes, I think they can be helpful)

  37. Hi Doc, I’m a 5ft 5 inch 41year old woman with pre-diabetes, I started the Carnivore diet 2 weeks ago weighing in at 83kg 36% body fat, today I weigh in at 80.7kg 35.1% body fat. I’ve tried to work out how much I need to lose to get to a healthy body fat % and I’m looking at 10kg. Have you any advice and tips to help me on this journey. I’ve felt so much better on this WOE already !

    1. Hi Lisa, yes, this is a very common question (I am actually going to be answering this vary question today on an Instagram Live stream if you get a chance (https://instagram.com/kevinstock12) to tune in – it should be live for 24 hours and then I will post it up in the VIP area of my website – https://kevinstock.io).

      But to address some of it here:
      The first thing to keep in mind is that weight loss isn’t linear.
      Periods of seeming stagnation are often followed by subsequent renewed fat loss and vice versa.

      But what I think is more important here is your overall goal. I’ll assume it’s a long term one of achieving a body composition you are happy with and feeling good and being healthy. If that’s the case, I’d highly recommend not starving yourself. That can work to achieve a short term weight loss goal but will almost certainly fail long term. This is why I don’t recommend extended fasts early on or any kind of restricted eating, rather to eat until satisfied. Many times people are in a hurry to hit their fat loss goals and often do “too much too fast,” hit a plateau, and it can be more challenging getting past this wall.

      “Failure” isn’t going to be a result of eating too much meat, it’s going to be from trying to use willpower to overcome hunger, and then caving into donuts and pizza and giving up.
      If I were you I’d do two things:
      1. Eat meat until satisfied, don’t force yourself to fast or undereat
      2. Start resistance training – make it your goal to get as strong as possible.

      If you do these 2 things with a long term “lifestyle” attitude, I’m 100% confident you’ll find the success your after.

  38. Hey doctor Kevin thanks for answering our comments but this is really just anecdotal a for your other readers not so much to elicit any kind of comment from you. I’m a 55 year old post menopausal woman Who is 5′ 4″ tall at this point 200.6 pounds With roughly a 115 pounds of lean body mass I’m very muscular I have very dense bones and I have a lot of connective tissue so to speak. From years of yo yo dieting from many rounds of antibiotics and from a binge eating disorder I went from about a 140 which is a phenomenal wait for me up to my current weight. I have never felt full in my life and probably when my hormones were at their best which was about 15 years ago I could go to dinner with friends and stop eating but I think it was more of AI don’t know why it was just something I didn’t at the time have to control but with a binge eating disorder I never felt full I would eat a meal and then go want to graze. I noticed within 36 hours of starting a carnivore diet that all of a sudden I had a hard fast shut off point with my appetite I would take a bite of say grass fed ground beef Burger or a grass fed steak I would take a bite the next if I was full and I was done the next bite would be disgusting to me and I just knew I was done I have never experienced this in my life. I also had to hip replacements both on my left side the original and then a revision the Anastasia caused both thumbnails to fall off and they never grew back I was left with just the the rough horrible epithelial beds. My left thumb nail has grown back and I noticed yesterday that a big chunk of dead tissue fell off the right thumbnail and healthy nail is growing beneath it. I from stress and men a pause but mostly from stress I have lost about 50 to 60% of my hair I am really praying that my hair grows back in. I will keep you posted of course I would like my wait to go down but I understand from reading multiple accounts that while my body heals my weight may stay stable or even go up a little and then once my hormones are normal my weight will drop. I’m actually OK with this I’d almost rather have my hair back then to have if you gave me a choice I’d like my hair back I had gorgeous hair. I have never experienced anything like this in my life this works it really really works and I can tell like yesterday I did not eat enough though one thing I find is I don’t I never wanna have to force myself to eat but I’m finding that just a little bit satisfies me and I get that I hit that stopping point I may need to eat several times A-day in order from myself to heal to eat enough calories to heal my metabolism because it doesn’t take long before again I hit that beautiful miraculous stopping point that I’ve ever had in my life I will keep you posted as to my journey thank you I love your website and II love your 30 day ultimate guide.

  39. Hi Dr. Stock,
    Just heard of the Carnivore and I am curious. I have yo yo dieted most of my life. The last diet was Nutrisystem and I lost 50 lbs. 2 yrs later and the 50 lbs is back. My end goal is 100 lb weight loss. I have been round my whole life but in my early fifties this is not a good thing. Any suggestions on where to start and whether or not this diet is for me? I LOVE meat by the way, so that is a plus. I am starting to lose hope at this point and would love to find something I can stick with.

    1. Hi Rebecca, if you want short term fat loss than I wouldn’t go this route, however, if you are looking for a way of eating to get healthy (which often has long term fat loss as a consequence) than I think this could be a great solution. People with a background of yo yo dieting often need to focus on getting healthy first (fixing metabolic issues) which can sometimes result in weight gain in the early going.

  40. Hi Doc

    Thanks for all the great info! I’m curious for your thoughts on how to best ease into carnivore (I’ve read your 30 day guide and will start level 3-2) but I’m planning to come out of a 600 a day calorie low fat low carb kick start month and am conscious of weight gain. Should I slowly increase the calories or not worry about calories and slowly increase the fat ? Appreciate any thoughts you may have. I am aware I am likely to gain weight at first just want to be able to control it as best I can. Looking forward to this lifestyle and healing my body (and unhealthy belief I need to restrict!)

    1. Hi Lee, it’s actually a loaded question, as I’m betting (but not sure because don’t know your history / goals) but I’m guessing I wouldn’t have recommended a 600 calorie low fat low carb “kick start month”

      As to what you should do, it entirely depends on your goals. If you go right to eating as much as you want, even if it’s just meat, you are likely going to put on some fat. If that is unacceptable, then I would likely do a reverse diet, but there are all kinds of pros and cons to this.

      I am going into depth on these topics very soon, if you can hold on about 2 months!

  41. I’ve been on Carnivore for about 6 mos. I am male, 5’8 and 180lbs. During the first 3 mos i did nothing but beef, salt, coffee and water, 2 meals a day, 16X8 or 18X6 and got down to about 167 lbs. My wife who was also doing Carnivore was really struggling with fat digestion and electrolyte issues. Due to some chronic health issues she can’t take electrolytes or causes her bladder discomfort. Long story short, we started incorporate ALOT of Butternut Squash (like half a butternut squash each 4 – 5 days a week), Butter & Cheese during November & December and I started gaining weight. I had stopped weighing myself but i could tell by looking in the mirror. Come January 1st and I went back to just beef, a little cream in my coffee and a little cheese. I felt like i dropped a lot of water weight but at the end of January, I jumped on the scale and i was back to 180! So, I cut out all cream, cut out the cheese and went back to just beef, salt, coffee, & water and 18X6 Intermittent Fasting. 3 weeks later and I’ve gained another 3 lbs.

    Now, I see stories all the time of people not losing weight until they’ve adapted, but I don’t see anyone saying they lost and then started gaining. It’s pretty demoralizing. Maybe I need to give my body more time to recover from a couple month of butternut squash an d maybe 3 mos of cheese, but I certainly would have expected a quicker turn around of weight loss given my original success going beef, salt, water & coffee.

    I’ve probably been eating 2 – 3lbs of ribeye/NY strip a day. I get so frustrated reading people say you can’t over eat on protein while others recommend eating 1Gram of protein per target body weight. So if I want to get to 160lbs, that suggests I need to limit my steak/beef intake to about 20 ounces per day and up the fat.

    Any thougths, recommendations?

    1. Hi Brett, lots of great questions here.

      Yes I think you are looking at things on too short a time scale (weight loss isn’t linear) but also throwing in lots of variable with lots of butternut squash 🙂

      Meat Health Academy is launching in ~1 month, and from the sound of it, I think you and your wife might be a real good fit.

      1. I’ve started logging everything in Cronometer. I know the appeal of Carnivore is it’s simplicity, but I felt I needed to get a better handle on some metrics and make I wasn’t having selective memory of what I was eating.

        Between that and upping my daily activity, I feel like I have turned the tide but decided to avoid the scale for a while.

        Is there a link to learn more about Meat Health Academy?

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