How to Lose Weight on the Carnivore Diet

Ask Theresa is a weekly advice column by Theresa Link. A Virta Health Coach since 2015 and a loyal follower of the ketogenic lifestyle, Theresa is a Registered Dietitian who is an expert in living a metabolically-healthy life. 

In this week’s column, Theresa breaks down the carnivore diet, tracing its origins and how it’s practiced today. She covers potential benefits like easy meal planning and weight loss, along with challenges like nutrient balance and social situations. If you’re curious about whether the carnivore diet could work for you, Theresa’s insights offer a helpful, balanced overview.

❓Question:

Theresa,

I’ve been on Virta for 6 months and I’ve lowered my A1c from 7.6 to 6.4. My ketones have been averaging 0.4, and I’ve lost 20 lbs but would like to lose more. I’ve heard about a carnivore diet. Can I lower my A1c and lose more weight even faster? Should I do it?

Sincerely,

Considering Carnivore

👩🏻‍💻 Theresa:

Dear Considering,

One of the best things about a low-carb lifestyle is its flexibility—there are many ways to make it work. Whether you’re into plant-based, dairy-free, intermittent fasting, moderate-carb, or very low-carb, there’s likely an approach that fits your needs. The carnivore diet is just one path, and for some people, it can be the right choice. Let’s take a closer look!

The Carnivore Diet: Then and Now

When we think of "carnivore," images of early humans hunting with stone tools often come to mind, living among animals like cave bears and saber-toothed tigers. Of course, we don’t live like that today, and most carnivore dieters don’t hunt for bears or mammoths. But the idea is similar—focusing on animal foods for nutrition.

A modern-day carnivore diet is entirely animal-based, with most people eating meats like beef, pork, poultry, and fish available at grocery stores. Some also include wild game like bison, elk, or boar. On this diet, there are no plants, not even vegetables, berries, or nuts, and certainly no low-carb breads or desserts made from almond or coconut flour. However, eggs and full-fat dairy (if tolerated) are usually included, as they add a bit of variety. While animal foods have tiny amounts of natural carbohydrates, the overall carb intake on this diet is extremely low.

Possible Benefits

One of the big benefits of the carnivore diet is its simplicity. Since there are no plant foods, you don’t need to worry about counting carbs from vegetables, berries, or nuts. This can make meal planning easier for people who don’t want to track carbs closely.

This diet may also help with weight loss while preserving muscle. Because it’s so low in carbohydrates, insulin levels tend to stay low, allowing your body to burn stored fat more easily. Plus, many people find that they naturally eat fewer calories on a carnivore diet, which can speed up weight loss.

Many people following an animal-only diet not only appreciate its simplicity and potential for enhanced weight loss but also report improvements in gastrointestinal issues, mental health, and inflammatory symptoms linked to autoimmune disorders. By eliminating plants, the body avoids certain plant-based compounds that may trigger these symptoms, offering relief to some individuals.

Risks and Considerations

The carnivore diet is typically high in protein, more so than a standard low-carb or keto diet that includes some carbs from plants. Since your body can convert protein into glucose (a process called gluconeogenesis), eating too much protein at once might raise blood sugar and reduce ketones, which can interrupt ketosis. Spreading protein out over the day and balancing it with enough fat can help keep blood sugar stable.

One challenge of the carnivore diet is that it lacks the micronutrients (vitamins and minerals) found in plants. Meat alone may not supply everything your body needs, so you may need to supplement or consume nutrient-rich animal products like organ meats or bone broth to get essential nutrients.

Social situations can also be tricky. A diet that cuts out all plant foods can be hard for others to understand, and you may get questions from family and friends. Being prepared with a few confident responses can help you feel comfortable in social settings.

Lastly, the carnivore diet might not be sustainable long-term since it restricts so many foods. If you’re interested in trying it, it’s wise to work with your Health Coach and Provider to ensure you’re getting enough nutrients and that the diet aligns with your health goals, especially if you’re on medications to lower blood sugar, as it could cause low blood sugar when combined with this way of eating.

If you feel the carnivore diet could be right for you, explore it gradually and stay in touch with your Virta care team to ensure it’s a safe and beneficial choice.

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