8 Reasons the Carnivore Diet Makes You Hungry (Plus Simple Fixes)

POV: You started the carnivore diet 2 months ago, felt changes in your body, looked more aesthetic, and felt better overall. But in eating all those lean meats, you start to notice a constant feeling of hunger… Oh no. Instead of binge eating, here are eight possible causes why the carnivore diet makes you feel hungry – and their fixes.

Because constant hunger is not normal. These are fixes commonly seen in carnivore diets specifically.

8 Reasons the Carnivore Diet Makes You Hungry (Plus Simple Fixes)

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Calorie Deficiency

As you keep your meat as lean as possible, stripping all of the fats and carbs out, you’re probably going to be in a calorie deficit. Not bad if you’re trying to lose weight obviously, but the most probable causes of feeling hungry.

Hunger pangs are what they call it in science. These are sensations of discomfort, or gnawing in your stomach or abdomen. These sounds you hear when you’re hungry are the muscles contracting, due to the release of ghrelin.

During my fitness career, I’ve always looked for cheat meals that are low in calories and high in micronutrients. My conclusion: popcorn, filling vegetables like carrots, sweet potatoes, peas, celery, etc.

But we’re on a carnivore diet here, so none of that is possible sadly.

As lean meat is low in calories and animal-based fats, you’ll probably struggle in reaching your calorie goals.

How To Fix

Here are a few ways to get rid of feelings of hunger by being in a carnivore diet.

• Higher nutritional values. Beef liver, for example, is extremely high in protein, vitamin A, and other nutritional values. Incorporating this into your carnivore diet will lead to a higher calorie intake, relieving the feeling of hunger.
• Bigger portions. No rocket science, but bigger portions relieve the feeling of hunger.
• Animal-based fat isn’t your worst enemy. Try including some of them in your carnivore diet.

That last one leads me to the next point!

Low Fat Intake

Ever wondered why many fitfluencers have eggs, salmon, and avocado for breakfast? Eggactly, because of the unsaturated fats, also known as omega-3s. Fat contains 8 calories per gram, whereas just protein contains four calories per gram.

Consuming unsaturated fats on a carnivore diet can stimulate the release of satiety hormones, such as CCK and PYY. These hormones signal fullness to the brain.

Also, unsaturated fats are harder to digest than carbs, especially processed carbs like sugar. Thanks to the digesting time, you’ll experience prolonged feelings of fullness after a meal. It will also provide you with a way smaller insulin spike than sugar.

Rabbit Starvation

An extreme protein intake can lead to protein poisoning or rabbit starvation. Rabbit starvation can occur when you’re consuming protein in particular, and neglecting other macronutrients like fat and carbs.

Symptoms are:

• Nausea
• Headaches
• Mood changes
• Weakness
• Fatigue
• Low blood pressure

Rabbit starvation is found in people who consume excessive protein (>35% of total calories per day), which is more than 175 grams of protein for a 2,000-calorie carnivore diet. Another reason to include some animal-based fat in your diet!

How To Fix

• Switch to Fatty Cuts of Meat: Incorporate ribeye steaks, pork belly, and lamb chops instead of leaner meats like chicken breast or turkey.
• Add Eggs: Use whole eggs, especially the yolks, for an easy, fatty boost to meals. Rather pasture-raised than free-range.
• Use Animal Fats: Cook with beef tallow, lard, or butter, or drizzle them over your dishes.
• Include Fatty Fish: Add salmon, mackerel, or sardines to your diet for omega-3-rich fats.
• Incorporate Full-Fat Dairy: If tolerated, try cheese, butter, and heavy cream as rich fat sources.
• Try Bone Marrow: Use roasted bone marrow or add it to broths for a nutrient-dense fat source.
• Eat Nose-to-Tail: Include organ meats like beef or chicken liver and heart to balance fat and nutrients.
• Track Your Ratios: Aim for a fat-to-protein ratio of around 2:1 (grams) to optimize satiety and energy.
  • For every 100 grams of protein, you should consume 200 grams of fat (for example). This is even more important on a carnivore diet, for a regular diet it looks a little different.

Overloading on Artificial Sweeteners

A study from the Cell Metabolism Institution investigated the relationship between artificial sweeteners, especially sucralose, and hunger & food intake.

The result: when people consume artificial sweeteners in drinks or food, they tend to crave more processed foods. This is due to the mechanism in the brain that relates sweetness to calories. Whenever you drink one of that zero-calorie “Peach Sodas”, you’re getting in the sucralose without the calories.

Hormonal Influence of Artificial Sweeteners

In this case, the brain wants to make up for the missed calories in the artificial drink. The study found that artificial sweeteners increased activity in neurons linked to hunger and boosted neuropeptide Y (NPY) as well. This hormone makes us want to eat more, leading to a calorie surplus.

Sweeteners like sucralose can make your brain think you need more food, potentially causing you to eat more over time, even though they don’t provide calories themselves.

In short: Sweeteners like sucralose can make your brain think you need more food, potentially causing you to eat more over time, even though they don’t provide calories themselves.

How To Fix

Deficient Nutrient Intake

One of the most common deficiencies in a carnivore diet is vitamin C. Long-term vitamin C deficiency may lead to scurfy in the long term is not treated properly

However, the vitamins that might lead to feelings of hunger are vitamins B, D, and iron. If you’re a bit familiar with these vitamins, you know that only a vitamin D deficiency is common amongst carnivores.

The main source of vitamin D is sunlight exposure, which might be deficient during the winter. If you’re deficient in vitamin D, your appetite center will turn on, and you will start eating more.

Leading, again, to a calorie surplus.

How To Fix

• Get More Sunlight: Spend time outdoors to boost natural vitamin D levels.
• Eat Vitamin D-Rich Foods: Include egg yolks, fatty fish (salmon, mackerel), and liver.
• Supplement with Vitamin D: Take a supplement during winter or if sunlight exposure is low.
• Add Iron-Rich Foods: Eat red meat (beef, lamb) and organ meats like liver or kidney.
• Incorporate B Vitamins: Consume organ meats (liver, heart) and eggs for B vitamins.
• Address Vitamin C: Include raw liver or fish roe for small amounts of vitamin C, or consider a supplement.
  • Check my previous blog to find out more about vitamin C deficiency on a carnivore diet!
• Diversify Meat Sources: Rotate muscle meats, organ meats, fish, and eggs for complete nutrients.

Low-Carbs

“Daniel, carbs are the enemy on a carnivore diet, right?”. No! While the carnivore diet shares some similarities with the keto diet, 0 carbs in your entire diet is not reachable.

According to a study that was published in the American Journal of Clinical Nutrition in 2008, low-carb intake can increase ghrelin levels. This leads to an increased appetite.

For that reason, most people fail on a keto/carnivore diet. Nowadays, society has programmed us to “need” carbs. Our willpower isn’t strong enough to beat the ghrelin hormone, leading to snacks and therefore weight gain.

How To Fix

Not Eating Frequently

Oftentimes, I forget to eat when I don’t exercise. Do you know that 4 pm craving you have? That right there is the pure feeling of hunger. And no, it’s probably not because you’re deficient in any kind of vitamin or consume too many artificial sweeteners.

Nope, you’re just not eating often enough.

Discussion

Eating more frequently can work both ways. Some people tend to feel more hungry afterward, due to the insulin spike that starts to occur after a meal (especially a meal rich in carbs). However, other people might benefit from frequent meals.

For me, eating bigger meals less often is a better way to regulate hunger. Test out for yourself to decide which one works better for you.

How To Fix

• Listen to your body. Pay attention to hunger cues instead of sticking to rigid meal schedules.
• Front-load your meals. Eat more substantial breakfasts or lunches to avoid that 4 pm hunger crash.
• Boost protein and healthy fats. They help keep you full for longer, reducing cravings later.
• Skip snacks? Fine. If you prefer fewer, bigger meals, just ensure they’re balanced and satisfying.
  • If you stick to eating fewer meals a day, make sure these are highly nutritious and will keep you full for long focus mainly on protein & carbs).
• Experiment with meal frequency. Try both frequent small meals and fewer large ones to see what feels best.
• Stay consistent. Once you find a routine that works, stick with it to maintain stable energy and hunger levels. I know it’s tempting to switch around every week because you don’t see any immediate results, but it’s best to judge after a longer period.

Electrolyte Deficiency

If you’re familiar with the blogs we write on this website, you know how important our electrolytes are to us. One more function that electrolytes (and in particular sodium) have on our bodies, is the regulation of appetite.

Sodium deficiency triggers cravings for salt and makes salty foods more rewarding. It interferes with the dopamine system, driving cravings for salty foods. If you’re deficient in sodium, you’ll most likely consume salty foods.

Lastly, sodium deficiency can also be of impact on mood and cognitive function, leading to fatigue and sometimes even depression.

How To Fix

• Increase Sodium Intake: Add more sodium-rich foods like broth, pickles, or salted nuts to your diet.
• Hydrate with Electrolyte Drinks: Use drinks that contain balanced electrolytes, especially during workouts or hot weather.
  • Consider electrolyte powders if you’re experiencing symptoms of electrolyte deficiency in the long run on a carnivore diet.
• Monitor Symptoms: Watch for signs like fatigue or cravings for salt. If they persist, consult a healthcare provider.
• Balance Other Electrolytes: Ensure adequate intake of potassium and magnesium to support overall electrolyte balance.
• Listen to Your Body: Cravings might indicate a deficiency—address them mindfully with nutritious options.

Stress Overload (General)

Stress is bad for your overall health, physically as well as mentally. If you’re experiencing stress for a long period of time, you might struggle with depression, cardiovascular problems, and elevated blood pressure.

However, binge eating is also caused by stress. Have you ever had a really busy day and thought to yourself: “The last thing I want to do right now is reject that bag of chips…”. Most likely, you’ll give in, throwing away your carnivore diet.

I’m not saying this is only the way it is on a carnivore diet, but it goes the same way on just regular diets. Stress equals binge eating, even if you’re not a dedicated carnivore.

How To Fix

• Manage Stress: Practice relaxation techniques like deep breathing, meditation, or yoga to reduce stress levels.
• Mindful Eating: Take time to enjoy your meals and tune into your hunger signals. This helps avoid emotional or stress-based eating.
• Prepare Snacks: Have carnivore-friendly snacks ready so you’re less likely to reach for unhealthy options during stressful moments.
• Rest and Recovery: Ensure you’re getting adequate sleep and exercise to help balance your stress response.

Conclusion

In conclusion, if you’re feeling hungry on the carnivore diet, it’s likely due to factors like calorie deficits, low fat intake, and nutrient imbalances. Increasing your fat intake by choosing fattier cuts of meat or adding eggs and animal fats can help satisfy hunger and improve satiety.

Additionally, addressing nutrient deficiencies, such as vitamin D and B vitamins, and staying mindful of meal timing can make a significant difference. Managing stress is equally crucial, as stress-driven binge eating can derail your efforts.

By addressing these factors, you can effectively manage hunger, maintain energy, and continue your carnivore diet in the best way possible!

Frequently Asked Questions (FAQ)

Why am I so hungry on a carnivore diet?

Feeling hungry on a carnivore diet can be caused by factors like low calorie intake, insufficient fat, nutrient deficiencies, or stress. Lean meats provide protein but are low in calories and fat, which can lead to hunger.

Additionally, missing out on key nutrients like vitamin D or B vitamins may increase appetite. To combat this, try increasing your fat intake, ensuring proper nutrient balance, and managing stress levels.

Eating more frequently or adding nutrient-dense foods like organ meats can also help satisfy hunger.

What is the 80/20 rule for carnivore diet?

The 80/20 rule for the carnivore diet refers to a flexible approach where 80% of your food intake comes from animal products, particularly meat, while the remaining 20% can include non-animal foods like low-carb vegetables, dairy, or other items that align with the carnivore principles.

This rule allows for a bit of variety while still prioritizing animal-based foods for their nutrient density and benefits, helping to maintain the core principles of the carnivore diet without being overly restrictive.

How long does it take for your body to adjust to a carnivore diet?

Adjusting to a carnivore diet can take anywhere from a few days to several weeks. Initially, your body may experience symptoms like fatigue, digestive issues, or cravings as it transitions from relying on carbs to burning fat for energy. Most people begin to feel better and more energized after about two weeks.

However, full adaptation can take up to 4-6 weeks, as your metabolism shifts. The time it takes to adjust varies by individual, depending on factors like prior diet, activity levels, and overall health.

References

• Wang, Q., Lin, Y. Q., Zhang, L., Wilson, Y. A., Oyston, L. J., Cotterell, J., Qi, Y., Khuong, T. M., Bakhshi, N., Planchenault, Y., Browman, D. T., Lau, M. T., Cole, T. A., Wong, A. C., Simpson, S. J., Cole, A. R., Penninger, J. M., Herzog, H., & Neely, G. G. (2016). Sucralose Promotes Food Intake through NPY and a Neuronal Fasting Response. Cell Metabolism, 24(1), 75–90. https://doi.org/10.1016/j.cmet.2016.06.010
• Johnstone, A. M., Horgan, G. W., Murison, S. D., Bremner, D. M., & Lobley, G. E. (2008). Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. American Journal of Clinical Nutrition, 87(1), 44–55. https://doi.org/10.1093/ajcn/87.1.44
• Clinic, C. (2024, September 18). Why do I get hunger pangs? Cleveland Clinic. https://health.clevelandclinic.org/hunger-pangs
• Samra, R. A. (2010). Fats and satiety. Fat Detection – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK53550/
• Ep-C, N. O. R. L. A. (2018, September 17). What is protein poisoning? Healthline. https://www.healthline.com/health/protein-poisoning
• Ross, A. C., Taylor, C. L., Yaktine, A. L., & Del Valle, H. B. (n.d.). – Dietary reference intakes for calcium and vitamin D – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t5/?report=objectonly
• Hurley, S. W., & Johnson, A. K. (2015). The biopsychology of salt hunger and sodium deficiency. Pflügers Archiv – European Journal of Physiology, 467(3), 445–456. https://doi.org/10.1007/s00424-014-1676-y