The carnivore diet and undereating often go hand in hand due to the diet’s appetite-suppressing effects. While this might seem beneficial, eating too little can actually slow metabolism, stall weight loss, and cause fatigue.

If you’ve hit a plateau or feel low-energy, this guide will help you identify the signs of undereating on the carnivore diet and provide actionable solutions.

How the Carnivore Diet and Undereating Affect Fat Loss

Why Undereating on the Carnivore Diet Lowers Metabolism

Your body requires adequate calories to fuel essential functions. If you undereat on the carnivore diet, your metabolism adapts by:

• Lowering energy expenditure to conserve fuel
• Breaking down muscle for energy
• Slowing fat loss and increasing fat storage

How the Carnivore Diet Suppresses Hunger Signals

The carnivore diet and undereating are linked because:

• Fat and protein keep you full longer
• Ketosis reduces appetite naturally
• No carb-driven blood sugar crashes lead to stable energy

Without strong hunger cues, many unintentionally eat too little, leading to chronic caloric restriction.

Signs You’re Undereating on the Carnivore Diet

1. Constant Fatigue and Low Energy

The carnivore diet should improve energy. If you feel exhausted, you may not be eating enough calories.

2. Stalled Fat Loss or Unexpected Weight Gain

Undereating on the carnivore diet slows metabolic rate, causing plateaus or even weight gain.

3. Persistent Cold Sensation

Feeling cold often is a sign your body is reducing energy output due to chronic caloric restriction.

4. Increased Cravings for Fatty Foods

If you suddenly crave more fat or struggle with satiety, your body is signaling an energy deficit.

5. Hair Loss, Brittle Nails, and Dry Skin

A lack of essential nutrients due to undereating can result in weakened hair, nails, and skin health.

6. Mood Swings and Poor Sleep

Eating too little disrupts hormonal balance, leading to irritability, insomnia, and increased stress.

How to Fix Undereating on the Carnivore Diet

1. Eat More Fat to Support Metabolism

Fat is the primary energy source on the carnivore diet. To prevent undereating, focus on:

• 70-80% of total calories from fat
• Fatty cuts like ribeye, and brisket
• Cooking with butter, or tallow

2. Reverse Diet to Boost Your Metabolism

If you’ve been undereating for months, gradually increase calories by:

• Adding 100-150 calories per week
• Slowly increasing fat intake
• Monitoring energy, satiety, and progress

3. Be Cautious with Extended Fasting

Fasting can exacerbate undereating. Instead:

• Stick to 16:8 intermittent fasting or OMAD
• Ensure eating days meet calorie needs
• Break fasts with nutrient-dense, high-fat meals

4. Strength Train to Preserve Muscle and Metabolism

Weightlifting prevents metabolic slowdown and preserves lean muscle mass. Include:

• 3-4 weekly strength training sessions
• Heavy compound movements like squats and deadlifts
• Adequate protein intake for muscle maintenance

5. Track Your Food Intake to Avoid Undereating

Many carnivores unintentionally eat too little. Use an app like Cronometer to track:

• Calories and macronutrient ratios
• Protein: 1g per pound of ideal body weight
• Fat: 70-80% of daily intake

Final Thoughts: Avoid Undereating on the Carnivore Diet for Sustainable Fat Loss

The carnivore diet supports fat loss, but eating too little can sabotage progress. To optimize metabolism and energy, focus on:

• Eating nutrient-dense, high-fat foods
• Ensuring enough protein intake
• Avoiding chronic fasting and caloric restriction
• Lifting weights to prevent muscle loss
• Tracking intake to maintain a healthy metabolism

If you’re feeling fatigued, experiencing a weight plateau, or suspect you’re undereating, make adjustments today for better energy, fat loss, and metabolic health.