Struggling to feel your best on a carnivore diet? You might not be eating enough fat. Fat is the backbone of this meat-only lifestyle—think saturated fats from beef, omega-3s from fish, and cholesterol from eggs. Low-fat advice from old guidelines doesn’t apply here; carnivores thrive on fat for energy and healing. Drawing from real experiences and science, here are the top 10 signs you’re not eating enough fat, plus how to fix them with animal-based powerhouses.
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1. Dry Skin and Brittle Hair: A Sign of Not Eating Enough Fat
Dry, flaky skin or thinning hair? Fat’s your fix. Omega-3s (EPA, DHA) from sardines hydrate skin and reduce inflammation. Saturated fats from tallow build a protective barrier, while cholesterol from egg yolks aids vitamin D for repair. One carnivore found relief adding eggs and bacon—try fatty fish or ribeyes to shine. Learn more about omega-3 benefits from the Cleveland Clinic.
2. Brain Fog and Seizures
Brain fog or seizures flaring up? Your brain, using 20% of your energy, needs fat. Omega-3s from salmon support cell membranes for clarity, and saturated fats from butter offer stable fuel. Research shows ketogenic carnivore diets cut seizures—someone even ditched meds after going all-meat. Up your fish and fatty beef intake. Check out the Epilepsy Foundation for ketogenic diet insights.
3. Hormonal Imbalances
Fatigue or low libido? Saturated fats and cholesterol from steak and eggs build testosterone and cortisol. Low fat can disrupt hormones, leaving you sluggish. Grill some bacon or steak to restore balance.
4. Constant Hunger
Always hungry? Saturated fats from ribeyes keep you full, stabilizing blood sugar. Omega-3s from mackerel cut energy crashes. Swap lean cuts for marbled steak to crush cravings.
5. Weak Immunity
Frequent colds? Omega-3s from fish regulate immunity, while saturated fats from tallow strengthen cell membranes against bugs. Cholesterol in liver boosts vitamin D. More fatty fish or organ meats can armor you up.
6. Joint Pain or Carpal Tunnel
Stiff joints or tingling hands? Omega-3s from sardines reduce inflammation, easing pain. Saturated fats from beef suet support joint health indirectly. One asker found carnivore might help carpal tunnel—try richer cuts like brisket or fish.
7. Vision Problems
Blurry vision or dry eyes? DHA from fish, making up 50-60% of your retina, is key. Saturated fats from beef fat and cholesterol from yolks aid vitamin A absorption. More salmon or egg yolks can clear the haze.
8. Energy Swings
Crashing mid-day? Saturated fats from tallow and monounsaturated fats from chicken thighs burn slow, unlike carb spikes. Omega-3s from mackerel boost mitochondrial energy. Go for beef ribs over lean meats.
9. Vitamin Deficiencies
Bruising or bone issues? Fat-soluble vitamins (A, D, E, K) need saturated fats from butter and cholesterol from eggs for absorption. Pile on grass-fed butter or liver to fill the gap. Explore vitamin absorption tips at Healthline.
10. Blood Sugar Woes: Another Sign of Not Eating Enough Fat
Insulin resistance or sugar swings? Saturated and monounsaturated fats from beef and eggs improve sensitivity without glucose spikes. Omega-3s from fish reduce fat cell inflammation. Someone ditched diabetes meds with carnivore—opt for fatty ribeyes.
How Much Fat and How to Get It
Old guidelines say 20-35% fat, but carnivores aim higher: 50-65% for health, 70-85% for brain issues like epilepsy (per research). Get 2-3,000 mg EPA/DHA daily from fish like salmon—supplement if needed. Grass-fed beef has more omega-3s than grain-fed, so choose it. Kids can transition with fatty meats they love, like bacon, easing off carbs slowly.
Wrap-Up
Fat fuels the carnivore life. From brain healing to steady energy, these signs scream for more ribeyes, fish, and eggs. Tweak your fat intake, listen to your body, and check with a doc if needed. Ready to roar? Dig into that fatty steak tonight!
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