Losing too much weight on the carnivore diet?
The carnivore diet has gained popularity as a weight loss diet, but many are also experiencing amazing results in healing histamine intolerance and autoimmune conditions. If you are coming to the carnivore diet for healing and you don’t have much extra weight, a different approach may be needed. In this article, I share my experience of losing too much weight on the carnivore diet, and what to do if this becomes a problem for you.
DISCLAIMER: The content provided is for educational purposes only. I am not offering medical advice or recommendations. Before beginning any new diet or protocol, it is essential to consult with your trusted healthcare practitioner or physician. If you are losing too much weight on the carnivore diet, you may need further investigation into potential causes.
Gauge how you are feeling
One consideration to keep in mind while you implement the carnivore diet for healing, is how do you feel? Are you truly losing too much weight on the carnivore diet?
According to the CDC, approximately 42% of adults in the U.S. are classified as obese, and when combined with those who are overweight, this figure rises to about 73% of the adult population. These numbers illustrate a growing trend where the majority of people we are surrounded by are dealing with being overweight, making it easier to perceive oneself as “underweight” when compared to the average.
It also seems, people are rather comfortable body shaming those who they perceive as “too skinny.”
This can add to our growing discomfort with the way our bodies look when we start losing weight on the carnivore diet.
My experience as a “skinny girl”
I have what is called “funnel chest” and it makes my ribs stick out. Even when I was pregnant (I gained 50 pounds!) you could still see my ribs. I was often teased about it growing up and even as an adult, comments about my body are common.
People feel very comfortable telling others “you look disgusting” “you need to put on weight” etc. when they feel you are “too skinny.”
Due to the comments I’ve received about my body in the past, I’ve become very self-conscious about the appearance of my ribs.
Looking back, I’m not so sure that I was actually underweight on my last round of the carnivore diet. Despite feeling great, I convinced myself that I was losing too much weight on the carnivore diet, when in reality, it might just be how my body naturally looks.
My fear of losing too much weight on the carnivore diet led me to incorporate yogurt into my diet, which helped stabilize my weight but unfortunately re-triggered my IBS symptoms. I believe this addition also contributed to my low iron levels and the subsequent symptoms. At the time, I interpreted these issues as signs that the carnivore diet was not suitable for me.
Moving forward, I will prioritize how I feel over how I look.
Signs that you are losing too much weight on the carnivore diet
It’s important to monitor signs that indicate whether you’re truly losing too much weight on the carnivore diet, such as:
- Persistent fatigue
- Weakness
- Dizziness/lightheaded
- Feeling cold frequently
- Loss of muscle mass
- Menstrual Irregularities
- Hair loss
How to Maintain Weight on the Carnivore Diet
If you’re losing too much weight on the carnivore diet, it’s crucial to focus on increasing your intake of nutrient-dense foods and ensuring you consume enough calories to meet your body’s needs.
Incorporating more fatty cuts of meat can help boost your calorie intake. Rib-eye steaks, pork belly, and fatty ground beef are good choices. These cuts are not only higher in calories but also rich in essential nutrients.
Adding extra fat to your meals, such as butter, ghee, or animal fats like tallow and lard, can also increase your caloric intake without adding significant volume to your meals. Remember, fat is more calorie-dense than protein or carbohydrates, providing nine calories per gram compared to four calories per gram for protein and carbs.
Most Nutrient-Dense Carnivore Foods
To maintain weight and ensure you are meeting your nutritional needs, it’s important to include a variety of nutrient-dense carnivore foods in your diet.
Organ meats, often referred to as “nature’s multivitamins,” are incredibly nutrient-dense. Liver, in particular, is packed with vitamins A, B12, and iron, making it a crucial addition for anyone on a carnivore diet seeking healing. Heart, kidney, and bone marrow are also excellent sources of essential nutrients.
Eggs are another valuable food to include (if tolerated). They provide high-quality protein, healthy fats, and an array of vitamins and minerals, including choline, which is vital for brain health.
Fatty fish like salmon offer omega-3 fatty acids, which are important for heart health and can help in maintaining weight. If you tolerate them well, shellfish, including oysters and mussels, are also rich in essential minerals like zinc and selenium.
By focusing on these nutrient-dense foods and ensuring adequate caloric intake, you can maintain a healthy weight while enjoying the benefits of the carnivore diet.
Monitoring your body’s response and adjusting your food choices as needed will help you stay nourished and balanced.
Variety of Foods on the carnivore diet
While the carnivore diet primarily focuses on animal products, there’s still plenty of room for variety. This not only keeps your meals interesting but also ensures you’re getting a broad spectrum of nutrients.
Maintaining a healthy weight on the carnivore diet can be challenging, especially if your primary goal is healing rather than weight loss. One strategy to keep your appetite up and ensure you eat enough is to incorporate a variety of foods with each meal, rather then sitting down to a plate of just steak. This not only makes your meals more enjoyable but also helps to stimulate your appetite and ensure you’re getting a range of nutrients.
Here are some tips to diversify your carnivore diet:
- Vary Your Protein Sources: Incorporate different types of meat such as beef, pork, lamb, chicken, and fish. Each type of meat offers a unique flavor and texture, which can help prevent meal monotony and keep your appetite engaged.
- Include Organ Meats: Organ meats like liver, kidneys, and heart are nutrient-dense and can add a different taste profile to your diet. They are rich in vitamins and minerals that are essential for your overall health.
- Experiment with Cooking Methods: Try different cooking methods such as grilling, roasting, slow cooking, and pan-frying. Each method can enhance the flavors and textures of your meals, making them more appealing.
- Use Natural Fats: Adding natural fats like tallow, lard, and butter can enhance the taste and caloric density of your meals. This is particularly important for maintaining weight and ensuring you’re satisfied after eating. I like to dip my steak in butter.
- Incorporate Eggs and Dairy (if tolerated): Eggs are a versatile and nutrient-packed food that can be prepared in many ways.
- Dairy (if tolerated): Consider adding cheese, cream, and yogurt to your diet for variety and additional calories. Be careful not to over eat dairy and crowd out other nutrient dense foods.
Are you properly digesting your food?
Another consideration if you are losing too much weight on the carnivore diet is whether you’re properly digesting your meals. If you have low stomach acid, you might not be absorbing all the nutrients from your meat.
To ensure better digestion and nutrient absorption, consider the following tips:
- Digestive Enzymes with HCL: This round of my carnivore diet, I am using digestive enzymes with HCL (hydrochloric acid). These supplements can aid in breaking down protein more effectively, ensuring that you get the maximum nutrients from your meals.
- Chew Thoroughly: Chewing your food thoroughly can significantly improve digestion. It helps break down food into smaller particles, making it easier for your stomach to process.
- Timing of water intake: Drinking enough water is essential for overall digestive health. However, try to drink water between meals rather than during them to avoid diluting stomach acid.
- Incorporate Bone Broth (If tolerated): Bone broth is rich in collagen and amino acids, which can help heal the gut lining and improve digestion. It’s also a great source of minerals that support overall digestive health.
- Meal Timing: Try to avoid constant grazing throughout the day. Instead, aim for structured meal times with sufficient breaks in between. This allows your gut to process food more efficiently and have periods of rest.
- Mindful Eating: Taking time to eat slowly and mindfully can reduce stress and improve digestion. Avoid distractions like screens while eating to focus on your food and how your body responds to it.
By focusing on these strategies, you can improve your digestion and ensure you’re getting the most out of your carnivore diet.
Listen to Your Body
As you diversify your carnivore diet, pay attention to how different foods and cooking methods make you feel. Some foods might be more satisfying and energizing than others. By tuning into your body’s responses, you can tailor your diet to meet your needs and preferences, ensuring you stay healthy and satisfied.
Wrapping it up
Maintaining a healthy weight on the carnivore diet requires attention to how you feel and ensuring you consume a variety of nutrient-dense foods. By focusing on quality, listening to your body, and adjusting your diet as needed, you can enjoy the healing benefits of the carnivore diet without losing too much weight.
Remember, how you feel is more important than how you look, and a balanced approach will help you achieve your health goals.