How (Not) to Lose Weight on the Carnivore Diet

So, you’ve gone carnivore to shed some pounds, boost your energy, and finally break free from sugar cravings. But instead of leaning out, you’re watching the scale hold steady—or worse, creeping up. What’s going on? Let’s look at how NOT to lose weight on the carnivore diet (so you can actually make progress).

1. Too Much Cheese

Way too easy to overeat while scrolling X.

Cheese is carnivore-approved, but it’s also calorically dense and way too easy to snack on mindlessly. Ever plan to have “just a few cubes” and suddenly realize you’ve inhaled half a block of raw cheddar while doomscrolling? Yeah, that adds up fast.

Fix it: Treat cheese like a condiment, not a main course. Stick to hard cheeses in limited amounts or eliminate it altogether if weight loss is your goal.

2. Drinking Your Calories (Hello, Cream)

That bulletproof coffee isn’t free.

Adding heavy cream to your morning coffee? Great. Adding it to every mug throughout the day? Not so great. Full-fat dairy is delicious, but it’s an effortless way to sneak in extra calories without realizing it. Great if you want to pack on the pounds, not so great otherwise.

Fix it: Try cutting back or skipping cream entirely. If you love your coffee creamy, measure your portions instead of pouring freely.

3. Chasing Fat Instead of Satiety

Just because it’s carnivore doesn’t mean you need to drown your steak in butter.

Many newcomers to carnivore assume that because fat is the primary energy source, they need to load up on it. While healthy fats are essential, eating fat for the sake of it—especially when weight loss is your goal—can stall progress. If you're adding butter to everything without hunger driving the decision, it’s time to reassess.

Fix it: Focus on fatty cuts of meat instead of extra added fat. A ribeye or short ribs will keep you plenty satisfied without the need for butter-drenched everything.

4. Snacking Out of Boredom

If you're eating when you're not hungry, it’s not the diet’s fault.

Carnivore is simple—eat when hungry, stop when no longer hungry. But if you find yourself reaching for beef jerky or pork rinds between meals just because they’re there, you're probably eating more than your body actually needs.

Fix it: Stick to structured meals instead of grazing all day. If you’re truly hungry, eat a real meal. If not, step away from the snack drawer.

5. Over-Reliance on Processed Meats

Bacon is amazing, but it shouldn’t be your entire diet.

Carnivore includes bacon, deli meats, and beef sticks, but these can be high in sodium, hidden sugars, and preservatives that may cause water retention or impact weight loss.

Fix it: Prioritize whole cuts of fresh meat over highly processed options. When you do eat bacon or cured meats, choose brands without sugar or unnecessary additives (better yet, opt for sliced pork belly instead).

6. Not Eating Enough Protein

Fat keeps you full, but protein keeps you full and strong.

Some carnivores get stuck in the mindset of prioritizing fat at the expense of protein. But if you’re under-eating protein, you risk muscle loss, slower metabolism, and feeling less satisfied overall.

Fix it: Aim for 1g of protein per pound of desired body weight. If you want to weigh 150 lbs, eat 150g of protein per day. Prioritize protein over fat. Let fat come naturally from your meat rather than forcing it.

7. Not Tracking (If You Need To)

“I’m eating clean, why am I not losing weight?”

Carnivore can work for weight loss without tracking, but if you’re stuck, you might need to take a closer look. Many people overestimate their activity levels and underestimate their intake.

Fix it: If you're stalled, track your intake for a few days (even just protein and fat) to see if you’re eating more than you realize. Adjust from there.

8. Stress, Sleep, and Cortisol Levels

Even the best diet can’t outwork poor sleep and chronic stress.

If you’re getting five hours of sleep a night, dealing with constant stress, and running on cortisol, your body may be holding onto weight no matter what you eat.

Fix it: Prioritize good sleep, daily movement, and stress management (even if that just means going outside and touching some grass).

Final Thoughts

If you’re not losing weight on carnivore, don’t panic—it’s usually just a small tweak away from working again. Focus on nutrient-dense whole foods, protein-first meals, and avoiding unnecessary fat-loading. And remember, weight loss isn’t a race. Focus on building a good relationship with food instead of getting instant results. Stay consistent, trust the process, and let your body do its thing.

Now go eat a steak.