The carnivore diet has gained a reputation as a powerful tool for weight loss, primarily due to its elimination of carbohydrates and processed foods. This can lead to reduced insulin levels and increased satiety, which often results in a natural decrease in overall calorie consumption. However, the foundational principle of weight management—energy balance—still applies. A caloric surplus, where you consume more calories than your body burns, will inevitably lead to weight gain, regardless of the macronutrient source. For those following the carnivore diet, gaining unwanted fat is a real possibility, especially when certain variables are not managed correctly.
The Role of Calories in Carnivore Diet Weight Gain
Unlike traditional diets where carbs are the primary concern for weight gain, the carnivore diet relies entirely on animal-based foods. This shift changes the source of calories but not the core principle of weight management. A calorie is a calorie, whether it comes from meat or potatoes. On the carnivore diet, the calorie density comes primarily from fat, which contains 9 calories per gram compared to protein's 4 calories per gram. Overconsuming high-fat meats is the most direct path to a caloric surplus and subsequent fat storage.
Fat is Key to Calorie Density
Some advocates of the carnivore diet promote focusing on fatty cuts of meat to ensure adequate energy, especially during the initial adaptation period. While helpful for managing hunger and energy levels, this approach can easily backfire for those not paying attention. Relying heavily on foods like ribeye steaks, pork belly, brisket, and adding generous amounts of butter or tallow can quickly push a person into a caloric surplus without feeling like they are overeating large quantities of food.
Overconsumption is Possible
Although protein is highly satiating, meaning it promotes feelings of fullness, it is still possible to overeat on the carnivore diet. This can happen for several reasons:
- Eating out of habit or boredom: Just because cravings for sugary foods are gone doesn't mean the psychological component of eating disappears. Eating large portions at set meal times can lead to overconsumption.
- Ignoring satiety signals: The high fat and protein content can be very satisfying, but it's easy to keep eating delicious food beyond what is necessary to feel comfortably full.
- Mismatched energy needs: If a person's activity level drops but their high-calorie intake continues, weight gain will follow.
How to Avoid Gaining Fat on a Carnivore Diet
To prevent gaining fat, carnivore dieters need to be mindful of their total calorie intake, even without counting every single calorie. The focus shifts from limiting carbohydrates to managing the intake of calorie-dense animal fats and portions.
- Prioritize Leaner Cuts: Instead of fatty ribeyes and pork belly, opt for leaner meats. These still provide high protein content for satiety and muscle maintenance but with fewer calories. Examples include sirloin steak, chicken breast, and fish like cod or tuna.
- Incorporate Physical Activity: Increasing exercise frequency and intensity will increase calorie expenditure, helping to create a caloric deficit. This includes both cardio and resistance training. Resistance training is particularly effective as building muscle increases your basal metabolic rate. Aim for 3-5 sessions a week.
- Listen to Satiety Signals and Practice Portion Control: Slow down while eating and pay attention to your body’s signals of fullness. Pre-portioning meals can also help prevent overeating, especially for those who tend to eat past the point of being full.
Carnivore Diet for Gaining Muscle vs. Fat
For those intentionally trying to gain weight, the carnivore diet can be effective for building lean muscle mass, but it requires a strategic approach. The key distinction is the inclusion of resistance training.
Comparison Table: Fat Gain vs. Muscle Gain
| Feature | Fat Gain | Muscle Gain |
|---|---|---|
| Caloric Intake | Excessive caloric surplus with minimal exercise. | Moderate caloric surplus (10-15% above maintenance). |
| Protein Intake | Often high, but can be excessive if fat is low, leading to gluconeogenesis. | Adequate and varied protein from different cuts and organs. |
| Fat Intake | Very high fat intake, prioritizing fatty cuts like ribeye, pork belly, brisket. | Sufficient fat for energy and hormone function, but balanced with protein. |
| Exercise | Lack of physical activity or insufficient resistance training. | Consistent, heavy resistance training (strength training) 3-5 times a week. |
| Recovery | Poor or insufficient sleep, high stress. | Prioritized sleep and recovery for muscle repair. |
| Result | Excess energy stored as body fat. | Excess energy channeled into muscle repair and growth. |
Factors That Influence Weight on a Carnivore Diet
Several factors can influence whether an individual gains fat or loses weight while on the carnivore diet. Understanding these elements can help tailor the diet to specific goals.
- Metabolism: An individual’s unique metabolic rate and activity level determine their baseline calorie needs. Those with slower metabolisms may need to be more conscious of their intake than those with faster metabolisms.
- Initial Adaptation: In the first few weeks, some individuals experience a temporary weight gain as their body adjusts to the high-fat intake and switches from using glucose to fat for fuel. This is often transient.
- Underlying Health Issues: Hormonal imbalances, such as those caused by thyroid problems or high cortisol from stress, can impact weight management regardless of diet. It's important to consult a doctor if weight changes seem unusual.
- Hydration: Water intake is crucial for weight management and overall bodily functions. Dehydration can sometimes mimic hunger or stall metabolic processes.
Conclusion
It is entirely possible to get fatter on a carnivore diet, as fat gain is a consequence of consistently consuming more calories than your body requires. While the diet eliminates many common sources of excess calories like sugar and carbs, focusing on high-fat cuts of meat without considering total intake or activity levels can easily lead to a caloric surplus. However, by being mindful of portion sizes, prioritizing leaner cuts or balancing with adequate exercise, and differentiating between muscle gain and fat gain, individuals can control their weight outcomes on this eating plan. For those interested in evidence-based research on the topic, a systematic review on calorie restriction and body composition can be found on ResearchGate.
