From Keto to Carnivore

Going from keto to carnivore is easier than starting keto, because you are already fat-adapted. Swap greens for meat slowly over 7 to 10 days. Rotate beef, pork, chicken, fish and organ meat. Expect loose stools, cravings or a lack of appetite while your body adjusts.

The Carnivore Diet is the new trend. It has seen people feel better, heal disease, and perform at new heights. Of all the people who try the carnivore diet, a large share come from keto dieting. Keto to Carnivore has become the natural next step. From bad diet, to Keto to Carnivore. Here is how to make this move in the most painless way.

1. How easy is it to move from keto to carnivore? While the Keto and Carnivore diets are similar in many ways, there are some critical differences one needs to be aware of when making the transition. Unlike the ketogenic diet, there are no macronutrient ratio preferences in the carnivore diet. You just eat meat. And because you’re not eating any carbs, you’ll likely reach ketosis on a carnivore diet. Going from a SAD (Standard American Diet) to a Ketogenic diet is a tough change where one needs to get “fat-adapted”. Luckily, the move from keto to carnivore does not include this phase, because it has already happened. Here are some of the things you might go through:

1. While on Keto, one gets the “Keto Flu.” When transitioning from Keto to Carnivore, there is a somewhat similar process that can either be called the “Carnivore Flu” or the “keto flu”.
2. Loose stools are common and here’s why. The major difference between keto and carnivore is vegetables. So fiber intake drops sharply. This may lead to a significant change in bowel movements. Fiber is not needed for healthy digestion (and can cause digestive issues). But it does affect how the bowel works. Fiber absorbs water, adds bulk, and keeps you regular. So it lets the colon get lazy. A major function of the colon is to reabsorb water. Since fiber does most of this work in a diet high in plant-based foods, the colon gets lazy. It quits doing its job. It’s like a muscle that hasn’t been worked out. It gets weak. Going from a Ketogenic Diet to a Carnivore Diet results in a drastic change in fiber intake. And since the colon hasn’t gotten a good workout in a while, and is now being asked to do its job, it’s lost some of its capacity. It needs to “on-ramp.”  During this “on-ramp” water gets through.
3. Your stool is also not as frequent as it used to be. This is not constipation. You are just not making all that much stool as meat gets majorly absorbed and leaves little waste behind.
4. Fiber is food for bacteria in the large intestines. Bacteria love fiber. They ferment it and create the gases that make you unpopular at parties. Removing fiber makes some of these bacteria unhappy. There is research that shows that the microbiome can signal hunger and cravings as the bacteria do everything they can to get you to feed them before they die. We know very little about the microbiome. Most of what’s written is pure speculation. Research is lacking. But this “re-balancing” of gut microflora might actually be a good thing.
5. As your body gets used to life without carbohydrates, you are likely to have intense cravings. When a craving strikes, eat more meat. Many people who come from a Ketogenic Diet are used to obsessive measuring, counting, and testing. In this state, they are told they can eat meat until satisfied, with no measuring or tracking. Then the flood gates break loose. The key is to let the appetite re-regulate and normalize. Let the body fuel up on the nutrition it needs and desires. Be in it for the long haul. After a time the appetite regulates and the cravings disappear. In fact, all you will want to do is eat a steak. Everything else seems non-satisfactory.
6. On the flip side, some people have a lack of appetite. Meat is satiating. Protein is satiating. This can lead some people who move from Keto to Carnivore to under-eat. Then come the fatigue, the low energy, and the crabby mood. The key is to eat. Early on, hunger is not the only signal to listen to for when to eat. If you are tired, dragging, and crabby – eat. 2. How can you prepare to move from Keto to Carnivore?So, you are now ready to make the transition. What do you need to do? 1. Analyze what you have been eating If you don’t already keep a food journal, then start immediately, ideally with an app like Noom. This will help you see how much nutrition you get from plants as opposed to meat. 2. Calculate how much of your calorie intake is from plants Now that you know how many calories you take in from meat and plants, you can determine how much you need to make up by replacing plants with animal products. If you’re at a healthy weight, stick to the same calories. But if you still have a way to go to reach your weight loss goals, think about cutting calories a little more. I have found that weight loss on an all meat diet is higher than on keto. And the meat seems to keep me full for longer, so I can cut my calories more easily.

3. Gradually replace greens with meats It is much easier on your body if you make the change slowly, say over 7-10 days.

4. Eat from a larger array of meats It is very hard to eat the same thing all the time. Even a delicious ribeye steak from grass-fed beef cooked in butter gets old fast. The best thing you can do is switch between beef, pork, chicken, fish, and organ meat for your meals. This has a bonus too: it gives you a wider range of vitamins and minerals.

Monitor your ketone levels As you slowly switch to more meat, you should see your ketones go up. You can buy devices and test strips that measure these levels in your urine. They are fairly accurate. It’s a good sign that you’re moving in the right direction. You should also start testing several times a day. Keep track of the numbers and write down what kind of mood you’re in. This can be a very motivating exercise, as generally speaking you’ll be in a better mood with high levels. 3. Are you now confident enough to make the transition? In the whole keto vs carnivore debate, it really shouldn’t be a question of which one is better. They definitely complement each other. In case you are completely new to it all, then start with keto and after a few weeks transition to carnivore on regular on and off cycles. The two major symptoms in switching from Keto to Carnivore are bowel changes from a lack of plant material and fiber, and appetite swings. Know these are coming. Have a game plan and the commitment to get past them. That is key to a successful move from Keto to Carnivore. If for some reason you are struggling to commit to this lifestyle, cutting your carbs is still a good health move.

Related reading

• How to Start the Carnivore Diet
• Starting Carnivore Diet: Side Effects

References

1. Kevin Stock (2018):How to go from Keto to Carnivore. Retrieved from https://www.kevinstock.io/health/how-to-go-from-keto-to-carnivore/
2. Carnivore Style (2019): Keto vs Carnivore Diet – Which One Is Actually Better? Retrieved from https://carnivorestyle.com/blog/keto-vs-carnivore-diet/
3. Perfect Keto (2019):The Carnivore Diet: Can Eating Only Meat Supercharge Your Health? Retrieved from https://perfectketo.com/carnivore-diet/

Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP
Interventional pain physician, addiction medicine specialist and obesity medicine diplomate.
Licensed in Missouri and Illinois.
Last reviewed June 18, 2026