10 Real-Life Strategies for Successfully Going Carnivore

Have you thought about going carnivore but aren’t sure what to expect or how to approach it? Whatever your reasoning is for going carnivore, it’s a wonderful lifestyle with amazing health benefits. However, this lifestyle doesn’t start with all steak and sunny days. If you’re coming from a carb-heavy diet, switching to fat as your main fuel can take your body by surprise. You might feel a dip in energy or even experience some digestive issues, like an upset stomach or diarrhea. To help you get through this transition with less hassle, we’ve put together ten practical tips to make things go a little smoother.

1. Hydrate, Hydrate, Hydrate

Glycogen, which stores water in your muscles and liver, depletes quickly without carbs. For every gram of glycogen lost, about three grams of water go with it.[1] That’s why many carnivores experience rapid water loss in the first few days, which can cause dehydration, fatigue, and even dizziness. Staying hydrated means more than drinking plain water. You’ll need to replenish electrolytes, like sodium, potassium, and magnesium, essential for energy, muscle function, and brain clarity. 

Drinking water alone won’t cut it—consider adding a pinch of sea salt to a few glasses of water daily or using an electrolyte supplement. It’s a simple addition but can make a huge difference, especially in those first weeks when symptoms like “carb flu” or “keto flu” can hit hard. Carb flu is just your body adjusting to not having carbs, which isn’t a sign that the diet isn’t working. It’s temporary, and staying hydrated will help you feel better while it passes.[2]

2. Make Fat Your Main Source of Energy

If you’re accustomed to low-fat or lean protein meals, you have to wrap your head around eating more fat. Fat should be your primary energy source, replacing the quick-burning energy that carbs used to provide. The period from being “sugar adapted” to “fat adapted” takes some time. It can take a couple of weeks, up to a couple of months for some. When you first start,  it’s common to feel low-energy or even experience fatigue if you’re not getting enough fat. 

Aim for a 1:1 ratio of fat to protein by weight. That means favoring fatty cuts of meat like ribeye, pork belly, and ground beef with a higher fat content. If you’re cooking leaner meats, add beef tallow, butter, or even bone marrow to your meals to reach this ratio. Once you get the hang of fueling with fat, you’ll find that energy crashes and hunger fades away, replaced by steady energy, and you’ll even feel full for longer periods.

3. Give Your Digestion Time to Adjust

When you go carnivore, your digestive system must also adjust to these changes. High-fat and high-protein meals can take longer to digest; if your body isn’t used to them, it can lead to temporary digestive issues. You may experience loose stools or diarrhea in the first few weeks. Many people quit thinking it’s a bad thing. However, your microbiome just needs time to adjust to a different pattern. Digestive enzymes can help with this transition, as they help break down the fats and proteins until your body starts to make more enzymes on its own.[3] Before meals, a little apple cider vinegar can help teach your body to make enough stomach acid to help break down the fats and proteins.[4] 

Some people experience the opposite effect and become constipated. Drinking bone broth and increasing fat intake can help. After a few weeks, most people report that their digestion normalizes as the body learns to digest fat and protein more efficiently.

4. Don’t Fight Your Cravings—Use Them as Clues

Cravings can hit hard in the first few days of carnivore, especially if you’re used to carbs. Instead of seeing them as a sign of weakness, view them as information your body is giving you. When you crave carbs, your body may be asking for more fuel—specifically, fat. Cravings can mean you haven’t eaten enough fat or protein in your last meal. Rather than fighting these cravings, satisfy them with nutrient-dense animal fats. 

A meal with a ribeye, a fatty cut of lamb, or a side of bacon can be surprisingly satisfying, even if you’re used to carb-heavy meals. Your microbiome, fueled by carbs for so long, might take a little time to catch up, too.[5] As you stick with it, you’ll notice those carb cravings fade, and your body starts to feel at ease with its new fuel source.

5. Don’t Skimp on Portions—Eat Until You’re Full

One of the best things about carnivore is that you don’t have to worry about restricting portions. Protein and fat are more satiating than carbs, and listening to your body’s hunger cues is important. When your meal only consists of nutrient-dense animal foods, you may need to eat more than you’re used to.  

Eating a large steak, several eggs, and even some bacon in one sitting is normal. Of course, everyone is different. Just eat when you’re hungry and stop when you’re full. Eventually, you will be more in tune with your real hunger cues. Early on, though, it’s better to eat larger portions than to risk being constantly hungry. Eating enough will help you adjust to this new way of eating and keep you satisfied for hours, making it easier to avoid snacking and maintain energy.

6. Balance Protein and Fat—Avoid Lean Protein Overload

Protein is essential, but on carnivore, too much of it without sufficient fat can leave you feeling constantly hungry, fatigued, and even out of balance. This is due to a process called gluconeogenesis, where the liver converts excess protein into glucose.[6] If your protein intake is high but your fat intake is low, your body may use protein as a primary energy source instead of fat, which can stall your adaptation to the carnivore diet and prevent you from reaching optimal energy levels. 

Increasing your fat intake helps slow gluconeogenesis, allowing your body to more effectively use fat for fuel. This balance typically means aiming for around a 1:1 ratio of fat to protein by weight. Favor fatty cuts of meat like ribeye, pork belly, and even organ meats to help you reach this balance. You’ll notice that with enough fat, your energy levels will be more stable, and you’ll experience less hunger and cravings as your body fully transitions to using fat as its primary fuel.

7. Recognize That This Takes Time

Switching from burning carbs for fuel to burning fat isn’t an overnight change. Becoming “fat adapted” can take anywhere from a few weeks to a few months, depending on your body’s unique metabolism and how reliant on carbs you were before. You might feel a dip in energy or mental clarity in the early weeks, but that’s part of the process. 

Trust that the initial fatigue will subside, and you’ll have more energy than before. Many people find that their energy levels become more stable without the mid-afternoon slump that can happen with carbs.

8. Connect with Like-Minded People

Starting a carnivore diet can feel isolating if the people around you don’t understand it. Finding a community, whether online or in person, can be incredibly helpful. Connecting with others on a carnivore path allows you to share tips, troubleshoot issues, and celebrate wins together. It boosts motivation when things feel tough, especially in the first few weeks when cravings or doubts might creep in. 

Plus, having others who “get it” can make the process feel more like a positive lifestyle choice and less like a restrictive diet. There are plenty of carnivore Facebook groups you can look up and join, each with its own focus—some are geared toward beginners, others toward athletes. These groups are a great place to learn from others’ experiences, get tips, and ask questions as you go.

9. Plan for Social Gatherings

When social situations arise, sticking to a carnivore diet can be challenging if you’re unprepared. Whether you’re at a restaurant, a party, or a family gathering, knowing your options ahead of time can help you stay on track without feeling left out. Many restaurants offer carnivore-friendly options like steak, a bunless burger, or a meat-focused dish that’s easy to modify.

Ask the restaurant what oils they use, and see if they can cook your meat in butter, duck fat, or tallow instead of seed oils. If you’re going to a party, try eating beforehand or bring a meat-based snack, so you’re not tempted by foods that don’t align with your plan. Keeping carnivore bars or jerky on hand can be a lifesaver in these situations. Having a plan helps you stay consistent without feeling pressured to eat something that might throw you off.

10. Be Patient and Give Yourself Some Grace

In the beginning, you might feel out of sync, especially if you’re used to eating more carbs. If you’re feeling foggy, tired, or even a bit irritable, remember that it’s usually temporary. Give yourself time to adjust and take each day as a chance to learn what works for you. And if cravings for non-carnivore foods pop up, see them as useful feedback rather than a setback. Progress is rarely linear on carnivore, but over time, you’ll feel your energy return, digestion improve, and cravings subside. Give yourself permission to adapt gradually, and trust that with consistency, the benefits will unfold in ways you might not expect.

The carnivore diet significantly shifts how you fuel and nourish your body. Once your body adjusts, this shift can bring real benefits—steady energy, sharper mental clarity, and smoother digestion. Each day on carnivore allows you to tune into what your body needs and make small changes as you go. Keeping an eye on hydration, getting the right balance of fat and protein, tuning into your body’s craving, and connecting with others on the same path can make carnivore feel less like a set of rules and more like a flexible, enjoyable way to live. 

Over time, you’ll find your groove, learning what meals and rhythms work best for you. Instead of feeling restricted, this way of eating can start to feel freeing, giving you the space to focus on how you feel rather than what you “should” or “shouldn’t” eat. Eventually, it just becomes a natural part of your day, one that actually feels good.

Citations: 

1. Murray, Bob, and Christine Rosenbloom. ‘Fundamentals of Glycogen Metabolism for Coaches and Athletes’. Nutrition Reviews, vol. 76, no. 4, Oxford University Press (OUP), Apr. 2018, pp. 243–259, https://doi.org/10.1093/nutrit/nuy001.
2. Bostock, Emmanuelle C. S., et al. ‘Consumer Reports of “Keto Flu” Associated with the Ketogenic Diet’. Frontiers in Nutrition, vol. 7, Frontiers Media SA, Mar. 2020, p. 20, https://doi.org/10.3389/fnut.2020.00020.
3. Ianiro, Gianluca, et al. ‘Digestive Enzyme Supplementation in Gastrointestinal Diseases’. Current Drug Metabolism, vol. 17, no. 2, Bentham Science Publishers Ltd., 2016, pp. 187–193, https://doi.org/10.2174/138920021702160114150137.
4. Schulz, Rebekah M., et al. ‘Effectiveness of Nutritional Ingredients on Upper Gastrointestinal Conditions and Symptoms: A Narrative Review’. Nutrients, vol. 14, no. 3, MDPI AG, Feb. 2022, p. 672, https://doi.org/10.3390/nu14030672.
5. Santangelo, Andrea, et al. ‘The Influence of Ketogenic Diet on Gut Microbiota: Potential Benefits, Risks and Indications’. Nutrients, vol. 15, no. 17, Aug. 2023, https://doi.org/10.3390/nu15173680.
6. Melkonian, Erica A., et al. ‘Physiology, Gluconeogenesis’. StatPearls, StatPearls Publishing, 2024, https://www.ncbi.nlm.nih.gov/books/NBK541119/.