The carnivore diet, an animal-based, low-carb approach to eating, has gained popularity for its simplicity and potential health benefits, including decreased inflammation, hormone regulation, and improved digestion. However, even seasoned carnivore dieters can fall into common traps that hinder their results. This article addresses these mistakes and provides solutions to optimize your carnivore diet journey.
Introduction: Embracing the Simplicity of the Carnivore Diet
One of the greatest advantages of an animal-based diet is its simplicity. When you don’t have to think about all the problematic plant foods, there is much less decision fatigue compared to other diets. Being a carnivore is about so much more than eating muscle meat. Humans evolved to eat animals, the whole animal. Let’s be honest-going full carnivore feels hardcore. No veggies. No sugar. Just meat. But here’s the raw truth: even seasoned carnivore dieters, bodybuilders, and nutrition coaches have fallen into these traps. These aren’t just “oops” moments-they’re progress-killers, but with the right tweaks, you can avoid them. So whether you’re here for weight loss, mental clarity, or simply the thrill of simplifying your plate, stick around.
Top Mistakes to Avoid on the Carnivore Diet
1. Neglecting Organ Meats
Overlooking organs might be the biggest mistake on a carnivore diet. You see, a hundred years ago it wouldn’t have been unusual to find organs like liver, kidney, and heart on the dinner table in many American households. Go even further back, and we can see how humans not only ate organs, but prized them above all other cuts. Among remaining hunter-gatherer peoples like the Hadza of Tanzania (who I visited earlier this year) animals are always eaten nose-to-tail (meaning everything is used) and organs like the liver are so prized as to be considered sacred. Modern America certainly has a different view of these foods, and this is unfortunate. From a nutritional perspective, the loss of these foods is a disaster.
In most grocery stores, you’ll find only muscle meat in the butcher section. Thymus contains thymosin alpha-1, a peptide known to fortify the immune system that has been found to improve severe COVID outcomes. You won’t find peptides like thymosin alpha-1, hepatocyte growth factor (HGF), splenin, tuftsin, IGF-1 or cathelicidins on any nutrition labels, but all of these are uniquely found in organs and offer powerful benefits for those who consume them.
Solution: Incorporate organ meats into your diet. Organ meats are not only less expensive than meat but also a rich source of essential nutrients. The liver, heart, kidney, and other organ meats provide a wide range of vitamins, minerals, and micronutrients. If fresh organs aren’t your cup of tea, or you have trouble finding them, desiccated (freeze- dried) organs are another great option.
Read also: The Carnivore Diet: An Autoimmune Solution?
2. Eating Too Little Fat
Due to the flawed USDA nutrition advice of the last century, many people opt for the leaner cuts of meat because we’ve been told that animal fat (and saturated fat) is bad for us. Just like organs, animal fats have been sought out and relished by our ancestors and modern hunter-gatherers alike. Without adequate fat, humans must have a steady supply of carbohydrates (which are rare in the natural world) to survive. The goldmine of saturated fats is stearic acid, an 18 chain fatty acid found richly in animal fats. This special fatty acid has been shown to burn fat at the mitochondrial level, and deficiency of it is shown to turn this process off. Alongside stearic acid, animal fat also contains other valuable fatty acids like pentadecanoic acid and heptadecanoic acid: two odd-chain fatty acids that have also been shown to have valuable roles in our bodies.
Some of you reading this might still recoil at the thought of intentionally eating saturated fat, but this is just further evidence of the problem. We’ve been told for so long that saturated fat is bad for us, but there is no good evidence this is the case! Humans ate animal fat and saturated fat regularly until the last century, and their metabolic health was better by far than it is today. We now know that claims against saturated fat were based on faulty science including incredibly misleading observational studies (not true experiments,) known as epidemiology. This style of research can infer correlation, but not causation. Animal fat is, and has always been, one of the most prized foods we can obtain in the wild. It’s not, and thankfully most physicians and nutritional scientists are beginning to wake up to this reality.
Fat isn’t just a side note on carnivore-it’s the main fuel source. When you ditch carbs, your body switches to running on fat. But if you don’t give it enough, you’re going to hit the wall. This is why carnivore diet fatigue is so common for beginners. When you under-eat fat, your body starts freaking out. It holds on to calories, slows down your metabolism, and sometimes even makes you crave off-plan foods. A good rule of thumb? Your meals should look greasy. If you’re serious about results, stop fearing fat. It’s not the villain-it’s the hero of your carnivore journey.
Solution: Prioritize fatty cuts of meat and add animal fats to your meals. Focus on a fat intake around 70% of total calories may be a good choice for some people on low carb or ketogenic diets. To get fat into this range, you must choose fatty cuts of meat and liberally add healthy fats to your meals. Firestarter is a high stearic acid tallow made from suet, the special kidney fat from grass- fed, grass- finished cows raised in a regenerative fashion in New Zealand. You can also get animal fat from regenerative farms, but be careful. Fat can store toxins, and it is very important that you only source animal fat from grass-fed and finished, regenerative sources. White Oak Pastures is a great places to get animal fat.
3. Not Getting Enough Collagen
Collagen protein is found in all the skin, sinew, and gristly bits of our meat. Just like with organs, and fat, your ancestors definitely didn’t throw out the “chewy bits” from the animals they were eating. Currently living hunter-gatherers eat in the same way, wasting nothing from the animals they respectfully kill in the wild. I went on a number of hunts with the Hadza when I was in Tanzania. We ate baboons, dik dik (a small deer), genet cat, bush baby (a small nocturnal primate), and impala. It may sound strange to eat baboons and bush babies, but for hunter gatherers, animal nutrition is a matter of life and death. As soon as we had successfully hunted an animal, we skinned them and immediately cooked the heart, liver, lungs, stomach, and kidneys on a fire. Then we roasted the remaining meat and skull (The brain is one of their favorite parts!) over the fire and ate every last bit of meat, tendon, and connective tissue. Like I said, after successful hunts, we wasted nothing!
Read also: The Carnivore Diet's Impact on Sleep
Without enough glycine, your hair, skin, and nails will suffer, and your body will be subject to increased amounts of oxidative stress. In short, you can avoid looking like the wicked witch of the west (sickly skinned, wrinkled, achy and cranky) by getting the nutrition your body needs.
Solution: Include collagen-rich foods in your diet. Animal foods higher in collagen include oxtail, skin, tendons, and beef shanks. However, many of these foods require long cooking times to become tender, which can reduce the nutritional benefits somewhat.
4. Neglecting Electrolyte Balance
Electrolytes, such as sodium, magnesium, potassium, and calcium, are essential for the body, and their lack of imbalance can lead to symptoms like fatigue, brain fog, irregular heartbeat, and muscle weakness. When you eliminate carbohydrates, your body’s insulin levels drop, prompting your kidneys to excrete excess sodium. This loss of sodium can disrupt the balance of other crucial electrolytes like potassium and magnesium . During the initial adaptation phase of the carnivore diet, your body undergoes significant changes. The sudden shift can lead to what’s commonly known as the “keto flu,” characterized by headaches, fatigue, and irritability . An often-overlooked consequence of electrolyte imbalance is its impact on weight loss.
Solution: Salt Your Foods and Drinks. You can use magnesium, potassium, and sodium supplements, or simply add a bit more salt to your foods. Sodium: Aim for 5-7 grams per day. Consider incorporating bone broth into your meals, as it’s rich in sodium and other minerals. Electrolytes play a vital role in your body’s functionality, especially on the carnivore diet.
5. Restricting Calories Too Much
While you need to create a caloric deficit to lose weight, restricting calories excessively can signal that the body is in a state of famine. This can lead to nutrient deficiencies and side effects, such as lethargy, hormone imbalances, and gut dysfunction.
Read also: Troubleshooting Carnivore Diet Diarrhea
Solution: Eat Enough Calories. Consult your healthcare provider to find the proper number of calories you need to consume each day. Also, try to eat filling foods like fatty cuts of meat to stay full longer with fewer calories. You can also use this free Carnivore Diet Macro Calculator to find the right balance of macros based on your age, gender, and activity level. This can help you know your macro limits and tweak them to source calories from more protein and fat.
6. Eating Only One Meal a Day
While fasting can be easier on a Carnivore Diet because meat can make you feel full longer, combining a low-carbohydrate diet with fasting can increase stress levels in the body. This can cause insomnia, water retention, and poor recovery.
Solution: Eat at Least 2 Meals Daily. Having two meals daily with a fasting window of 16-18 hours is recommended to manage stress levels better and allow optimal nutrient absorption. There are no limits on the number of meals you can have on a Carnivore Diet.
7. Eating Too Much Chicken and Pork
Failing to diversify your meat sources can result in nutrient deficiencies. Ruminant animals like cattle and sheep have a more efficient digestive system than monogastric animals like chickens and pigs. Eating too much chicken and pork can lead to imbalances in fatty acid ratios and poor meat quality.
Solution: Eat Enough Fatty Meat. Meat is the main food source on a Carnivore Diet. Remember to consume enough ruminant meat, but also consume fish, seafood, and poultry in moderation. You can use this 30-Day Carnivore Diet Meal Plan to access samples of healthy and nutritious meal plans on a Carnivore Diet. You can also use this free Carnivore Diet Meal Planner to make Carnivore meals based on your taste and needs.
8. Eating Too Much Liver
While the liver is nutritious, consuming too much of it can lead to hypervitaminosis and copper toxicity.
Solution: Do Careful Portion Control. Liver should be consumed in moderation, and a few ounces per week are usually sufficient to meet nutrient needs. Carefully control your portion sizes and do not overindulge in liver consumption.
9. Banning All Supplements
While the Carnivore Diet can provide a wide range of nutrients, and you do not need special supplements, there may be cases where additional supplementation is necessary.
Solution: Tweak Your Plan Based on Your Needs. Supplements such as betaine HCL, probiotics, and vitamins can help address specific needs or deficiencies. Do not be too restrictive about using supplements and consider individual circumstances and requirements. However, please remember to take supplements only after consulting your healthcare professional.
10. Ignoring Hydration
Even on a Carnivore Diet, consuming enough water is crucial. A low-carb, high-protein diet can increase water loss and deplete electrolytes, leading to dehydration, headaches, and fatigue. When you cut carbs, your body sheds water fast. That’s because carbs hold water in your muscles (about 3 grams of water per 1 gram of glycogen). Plus, as insulin drops, your kidneys excrete more sodium and fluids, leading to faster dehydration. This is why carnivore diet hydration is not optional.
Digestive issues on carnivore like constipation often stem from low water and fat intake-not from fiber deficiency. The carnivore diet simplifies what’s on your plate-but it makes hydration more important than ever. Carnivore diet hydration supports everything from electrolyte balance to digestion, energy, and even mood.
Solution: Drink Enough Water Daily. Drink 2-3 liters of water per day, or more depending on your activity level and temperature. Consume broths for hydration and extra electrolytes. Monitor urine color as a simple hydration indicator: pale yellow is ideal.
11. Eating Too Late in the Day
Consuming meat late in the day is one of the most common mistakes people make on a Carnivore Diet. Eating meat or any heavy meal too close to bedtime can disrupt sleep through increasing body temperature, digestive discomfort and delaying sleep onset.
Solution: What Is The Best Time to Eat Dinner? Try to finish meat-heavy dinners at least 3-4 hours before bed. If you are eating late, choose lighter protein sources, like fish or eggs, and smaller portions.
12. Relying Solely on Pricey Cuts of Meat
The second most common mistake is that some people think that on a Carnivore Diet, you have to consume only steaks and other high-end cuts of meat. But it is just a common myth. You don’t always have to consume expensive meat cuts. There are many affordable meat sources and other animal-based alternatives you can use without sacrificing quality or diet results.
Solution: Smart Purchasing and More Affordable Alternatives. Choose budget-friendly cuts, such as ground beef, chuck roast, brisket, pork shoulder, or chicken thighs, instead of premium steaks. These are also fattier and help you reach your daily Carnivore macros. Buy in bulk or whole animals: Purchasing larger quantities, like half a cow or bulk ground beef, from a local farmer or butcher can significantly reduce the cost per pound. Use organ meats, such as liver, heart, kidney, and tongue, which provide essential vitamins (A, B12, iron, zinc) and are inexpensive. Include eggs, sardines, tuna, and salmon, which are affordable, high-quality animal proteins. Shop smart. Look for discounts, bulk sales, or local markets instead of grocery chains. You can also consider frozen meats, which are usually cheaper. Use homemade bone broth and fat trimmings. Render beef or pork fat to use as cooking oil instead of buying pricey butter or tallow. Plan meals based on fat-to-protein ratio.
13. Lack of Meal Planning
Let’s be real-eating only meat sounds easy enough, right? But here’s where a lot of people hit a wall: they don’t plan their meals. When you’re new to carnivore (or just busy), it’s tempting to grab whatever meat’s in the fridge. And let’s not forget: during the transition phase, your body needs consistency to adapt smoothly.
Solution: You don’t need a fancy app or spreadsheet. But you do need a basic plan. Carnivore diet meal planning isn’t about perfection. It’s about creating structure that supports your goals, your energy, and your sanity.
14. Poor Meal Timing
Ever find yourself sticking to lean cuts like chicken breast or sirloin, thinking you’re making the healthiest choice on your carnivore journey? I’ve been there, and it’s a trap many fall into. Here’s the thing: when you eat matters just as much as what you eat. Your circadian rhythm-basically your body’s internal clock-plays a massive role in metabolism and hormone balance. Lack of sleep affects everything from fat loss to hormone regulation. Carnivore diet meal timing isn’t a one-size-fits-all rule, but ignoring it can absolutely sabotage your progress.
15. Not Getting Enough Calcium
For some people, dairy is a great addition to their diet and can be a good source of calcium. For others like me, the inclusion of any type of diary seems to trigger immunologic reactions. If you do great with dairy (I am jealous of you) feel free to include it on your carnivore diet, and also consider including colostrum, the immunoglobulin-rich first milk from cows and the base of our Grass-Fed Colostrum product. This stuff is often considered “liquid gold” and contains tons of immune boosting nutrients like the immunoglobulins IgG, IgA, IgM, IgE, and IgM. For those of us who want to get our calcium from sources other than dairy, I’d recommend including bone meal in your diet.
Navigating the Adaptation Phase
So, you’ve embraced the carnivore diet, expecting immediate results. But instead, you’re feeling fatigued, irritable, and questioning your decision. Sound familiar? Transitioning from a carbohydrate-based diet to one centered on animal products requires your body to shift from using glucose to utilizing fat for energy-a process known as fat adaptation. The carnivore diet adaptation phase is a natural part of the journey. By recognizing this phase and supporting your body with the right supplements and transition tips, you set the stage for long-term success. On a low carb diet, it can take a few days to overcome unpleasant symptoms and several weeks for your body to fully adapt. It’s important to be patient and not to abandon your diet too soon.