How to lose body fat on the Carnivore Diet

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Losing body fat is probably the number one reason people try the Carnivore Diet. There are a ton of other reasons to do it, but fat loss is usually the first step.

Over the last few months, I've seen a fairly consistent theme of discussion in many of the carnivore-based social media communities.

A lot of people are getting stuck losing fat.

I went through this. If you look at some of my earlier posts I had 2 periods where my fat loss stalled. I figured out what I needed to do to fix and I did it within weeks. I've now dropped 7% body fat in 10 weeks without losing any muscle mass. In fact, I have more muscle now that when I started.

Think about that, losing fat without losing muscle. That's targeted body fat loss.

There is often an initial bang within the first month or two and then nothing. They lose, 10, 20, 30 pounds and then can't seem to lose anymore.

There are most likely a couple of things going on here. It's not that difficult a problem to fix if you stop and think about it for a minute.

Before we get into the common causes for stalling, let's establish something.

If you want to lose body fat, you have to make your body burn body fat. Being in a caloric deficit is one way to do that. Cutting out carbs and increasing fat intake is another.

Why people stall.

1. Not tracking anything. If you don't know how much you're eating, how can you make the right adjustments to kick your body fat burn into gear?

"Eat when you're hungry and eat until you're full" is the absolute opposite of what you want to do if you want control over how the diet is affecting your fat loss.

It's great if your goals are to eat a healthier diet and let your body do its thing on its own. If you are looking to improve a health condition or have another reason for doing this diet, then this post probably isn't for you.

How many calories do you burn every day? How many calories are you eating every day? Don't know, maybe you should figure it out.

2. Eating too much fat. If the way to lose body fat is to make your body use its body fat for fuel, then why are you eating so much fat?

The more fat you eat, the less your body will use the fat on your thighs for fuel. You're stalling yourself.

Many people don't know what full feels like. Also, too many people rely on a single set of information and marry themselves to it.

"On the Carnivore Diet, you need to eat 2.5lbs of beef every day."

If you're a 50-year-old woman who's 5'4" and weighs 125lbs, no wonder you aren't losing fat.

It's the Fat
The thing about the Carnivore Diet that makes it so effective is the amount of crap we don't have to think about.

There are 3 macronutrients. The each of them requires a method of ingestion. In my opinion, this is the first and possibly the biggest reason carbs cause so many problems.

You have Fat and Protein which have a very small selection of materials that can be ingested.

Then you have Carbohydrates. I can't fill this blog with the list of available foods that we can get carbs from. It's nauseating to think about.

When you cut all that out, you get a single option by which to manipulate fat loss.


That's it.

"But I read that you need to eat 80% fat on this diet!" .....and?? Are you losing body fat, or are you stalled? Maybe 80% is a great place to start. Does that mean you have to stay there forever?

Maybe 80% is a bad place to start, maybe eating 80% fat makes you crap yourself. (That's me) Do you still force it?

What if we look at what's right in front of us and stop over analyzing everything.

1. In order to lose body fat you need to burn body fat
2. In order to burn body fat, you need to eat less fat

Yes, eating fat will speed up your metabolism More Info Here but too much will become counter-productive.

What I did
When I started my goal was 70% fat, BASED ON 1.5x my lean mass in protein. If this confuses you get my book on Amazon and check out this blog on protein.

It worked for a few weeks. I ate steak and ground beef. I added butter to everything all the time. I poured the drippings on everything. Then I stalled.

I stopped adding butter to everything. I stopped saving the drippings. I lost more fat.

Then I stalled again.

I ate more chicken and less steak. This allowed me to keep my protein levels where I wanted them but lower the overall fat intake. I cut my fat to about 50% daily. I lost more fat.

The whole time I kept my protein goal the same. Think about that.

I kept my protein goal the same.

Keeping the protein the same and reducing the total fat decreases the overall caloric intake without reducing the benefits of protein.

From 16.7% body fat to 9.9% in 10 weeks.

You're eating too much fat, too many total calories and you have no idea how much you should be eating, to begin with. That's most likely the problem.

How much do you need to eat to lose fat?
Start here:

SAFETY NOTE: I couldn't find anything that has a recommendation for how much fat we need to ingest daily. If you have a lot of body fat your requirement for eating a lot of fat is probably lower than someone how is already very lean.

A simple guideline to follow to make sure that 1. You don't suffer from protein poisoning (fat deficiency) and 2. You don't starve yourself.

Try and keep your overall weight loss to 1-2 pounds per week. If you can establish a good balance and maintain that level of reduction, you will minimize the chance of stalling and have better control over how you respond to the diet. I wouldn't suggest going lower than 50% fat.


  1. This is interesting. There is a bodybuilder on YouTube named James Tiny Vest who recommends changing macros to get lean- keep your calories the same but increase the amount of protein. Protein has a high TEF (thermal effect of food). When you exercise, you need to eat enough calories or you'll feel tired so he keeps calories the same and drastically raises the amount of protein while lowering his fats. I've tried this as a carnivore and it really does work. Processing protein burns more calories than burning fat or carbs so it raises your metabolic rate without you having to eat less or exercise more.


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