Like most, prior to carnivore I ate a dumpster diet. And within that dumpster diet I could eat five-gallon buckets at the time. And then do it again and again.

After starting carnivore and gradually ending up on one meal per day (OMAD) I have found I can't eat at that volume anymore. I'm totally impressed with the amounts I hear others can eat. In the past I could eat a big steak, half my wife's steak with a loaded potato, several glasses of sweet tea and then dessert. Follow that with a snack before I went to bed. Now it is just about all I can do to eat the large steak. And with that one steak I am good for at least 24 hours. No hunger whatsoever.

Recently in an attempt to hit a protein target I started with protein powder and then an occasional pre-mixed protein drink. The pre-mixed drink got 50 grams within the day, but it had 11 grams of sugar and carbs (but I forget how many). Soon after putting two and two together I found within an hour of drinking the protein/sugar infused drink I was actually hungry. I tried to offset it with drinking water to proof it was hunger and indeed, it was hunger. So, I ate. I repeated it a few days/week later and it was the same. In the past three to four weeks the only thing that has changed is the addition of 11 grams of sugar maybe twice per week. My appetite has increased drastically to the point I have gained 12 pounds this month.

The intent was to get improvements in the gym and the last month or so I have seen a lot of progress, both in the mirror and counting plates.

Since carnivore is more of an elimination diet than it is a fats/protein diet I am starting to wonder about the 'meat is satiating' references.

Before carnivore I could eat twice as much meat with all the other stuff and since eliminating sugar one big steak is my limit. As I have re-introduced some sugar/carbs my appetite has drastically increased.

Which one is carrying the biggest stick? Is it the satiating meat or the triggers from sugars/carbs. My "individual/just me" experiment indicates sugar/carbs are more powerful to in the body, and maybe the mind than fats and proteins.

Scott

Meat is definitely more satiating than carbohydrates, especially if its nutrient-dense and higher in fat. I believe you're experiencing a few things... protein shakes are fist of all liquid (obviously), so you're not chewing. Digestion starts in the mouth, so it's being digested a lot faster because it's liquid (same with the wine you mentioned). Protein shakes are also very lean protein sources that will leave your body seeking more fat, and by extension, more food. It hijacks your body's satiety signal. Same can be said for the aforementioned potato and dessert... the body is looking for nutrients that you're not giving it... it will ask for more. But a big fatty steak is just what it wants almost exclusively... so when you eat that only, the body responds and turns off the hunger signal.

My advice? If your goal is the be able to gain weight, dairy is a great way to do that. Protein shakes might be okay, but I would stay away from what you're using now and use a high-quality grass-fed whey or beef isolate (Equip). I had weight loss surgery and when I get to the point I can't get any more nutrition in, but need more for a specific goal, I will leverage the protein powder.

Honestly though, just add more fat to your diet and that will give you more caloric-value from your food.

Hope this all made sense!

Thanks for the advice bit i think you missed the point.

I went strict carnivore 14 months ago, lost 95lbs over that span and at the same time lost most of my appetite. I gravitated to one meal per day. I tried to eat more fat and more protein but I am gorging myself to do so. I am comfortably full at one 14-16oz. steak. I am not one that eat 2-3lbs in a day. One steak and I am good for 24+hours.

I used whey isolate protein powder from Bulk Supplements. it is a mid-tier product balancing the ingredients and the cost. I ran out of powder and used a store-bought protein drink from Sharmrock Farms. I had eaten my steak earlier and within an hour of the protein drink I was hungry again. That is not longer normal for me.

I experimented again a few days later and the result was the same. Without the protein drink one steak holds me for 24 hours or more. With the protein drink (and the accompanying sugar) I am hungry an hour or so afterwards and then again later that day.

For me sugar/carbs are triggering hunger that requires more fat and protein than I would normally eat.

My question, maybe somewhat rhetorical, is the affirmation that the carnivore diet is an elimination diet. What we are not eating carries far more value than what we are eating.

Sugar/carbs trigger hunger and the more we eat, the more we want, and then the more we eat. The health issues decline from there.

It is not that I don't understand how the liquid protein works or eating the whole foods or what is suppose to be more satiating. My point was that the carnivore diet is an elimination diet and even a small amount of carbs and sugar can trump the satiating meats (fats/proteins) we eat.

Now if I were able to eat two and three pounds of fats/meats per day like a lot of people can I would not have stumbled upon this little nugget of information as I would have not experimented/subsidized with protein, powder or drunk. But since going carnivore I simply can't eat like I use to, nor like others. Anything more than 14-16oz and I have to force the food down.

Thank you for the input. Your post and information were spot on just a tad off the target I was discussing. But spot on otherwise.

Thanks.

Scott

I'm still a fan of dairy and drink some milk which puts a stall on any weight loss I experienced.

If I were trying to gain weight dairy would be an excellent option for me. Gaining lean muscle mass is different and the milk would sort of offset that. Maybe one of the lactose free brands like Fair Life would work and maybe even use that to mix the protein powder.

But even the milk (lactose) didn't spur my appetite like the 11 grams of sugar in the protein drink.

Again, spot on information.

Thanks.

Scott

Yes, the carbs trigger future hunger. I think red meat is the best food for satiety.

Agree. Red meat is as satiating as it gets. Even on a diet of straight red meat the addition of sugar and carbs trumps that satiation. At least I have found that is how it works for me. As for carnivore this may be some affirmation and some addiction.

2 hours ago, Scott F. said:

Thanks for the advice bit i think you missed the point.

I went strict carnivore 14 months ago, lost 95lbs over that span and at the same time lost most of my appetite. I gravitated to one meal per day. I tried to eat more fat and more protein but I am gorging myself to do so. I am comfortably full at one 14-16oz. steak. I am not one that eat 2-3lbs in a day. One steak and I am good for 24+hours.

I used whey isolate protein powder from Bulk Supplements. it is a mid-tier product balancing the ingredients and the cost. I ran out of powder and used a store-bought protein drink from Sharmrock Farms. I had eaten my steak earlier and within an hour of the protein drink I was hungry again. That is not longer normal for me.

I experimented again a few days later and the result was the same. Without the protein drink one steak holds me for 24 hours or more. With the protein drink (and the accompanying sugar) I am hungry an hour or so afterwards and then again later that day.

For me sugar/carbs are triggering hunger that requires more fat and protein than I would normally eat.

My question, maybe somewhat rhetorical, is the affirmation that the carnivore diet is an elimination diet. What we are not eating carries far more value than what we are eating.

Sugar/carbs trigger hunger and the more we eat, the more we want, and then the more we eat. The health issues decline from there.

It is not that I don't understand how the liquid protein works or eating the whole foods or what is suppose to be more satiating. My point was that the carnivore diet is an elimination diet and even a small amount of carbs and sugar can trump the satiating meats (fats/proteins) we eat.

Now if I were able to eat two and three pounds of fats/meats per day like a lot of people can I would not have stumbled upon this little nugget of information as I would have not experimented/subsidized with protein, powder or drunk. But since going carnivore I simply can't eat like I use to, nor like others. Anything more than 14-16oz and I have to force the food down.

Thank you for the input. Your post and information were spot on just a tad off the target I was discussing. But spot on otherwise.

Thanks.

Scott

I do believe I misunderstood. I honestly wouldn't be too overly concerned about only eating OMAD most days. You might find adding a snack of just pure fat will help increase calories without the stimulus from the carbohydrate. What you're experiencing does make sense and seems to be a good hack for someone that have difficulty with food volume. I too share that experience and have a high fat coffee in the morning with a beef isolate to help me. Liquid meals are digested so much faster, so it's easier to add volume that way.

Edited July 24Jul 24 by Katlyn Gommerman

Yep. Carnivore has surprised me in a lot of ways.

I hardly eat in comparison to others and then with a handful of sugar and carbs it is like I found an appetite.

Now, I may have a clearer picture of how I came out of the military around 190-200 and found myself north of 320 years later.

I'm not much on calories in and calories out but as of late I can see where ounces in and ounces out can be a thing. LOL

Another pleasant surprise form carnivore. LOL

Scott

The sugar is putting you into a dopamine roller coaster ride. It raises your blood sugar and when it drops off it wants another “hit” so it turns on the hunger hormone Ghrelin.

Eating fat is satiating because it suppresses that hormone.

When I first started eating carnivore I couldn’t eat as much as I do now. I only eat when I’m hungry and like you, a pound of meat was about all I could stuff in but when I lost nearly all my fat is when my appetite increased. The reason is when we are fat adapted we only use fat for fuel but when we use up all of our body fat the body starts crying for more fuel than what your body can provide so it turns on the appetite.

I try to eat 1.5 - 2 pounds a day but there are some days I still only want about a pound.

There are five stages of carnivore

The decision

Adaptation

Healing

Ravenous

Maintenance

Yep. It is odd that it takes a very little bit of sugar to trigger the hunger response. The drink has 11 grams of sugar only drink about half at the time. Within that hour I am hungry.

I have been using the extra appetite to get in more fatty red meat.

The sugar is minimal, the weight gain is not all that bad and the returns in the gym have been quite evident. I am not sure how long I will give this a go. It is working out right now.

The sugar can be a powerful thing to deal with and it only takes a minimal amount.

Scott

10 hours ago, Scott F. said:

It is working out right now.

And that’s all that matters. This is your journey and you have done a great job of listening to your body and making the adjustments it needs.

On 7/24/2025 at 8:43 AM, Scott F. said:

I found within an hour of drinking the protein/sugar infused drink I was actually hungry.

On 7/24/2025 at 1:43 PM, Scott F. said:

But even the milk (lactose) didn't spur my appetite like the 11 grams of sugar in the protein drink.

Probably a combination of factors going on here.

#1 on the list is simple sugars/carbs. Yes, those get prioritized first by the body. Depending on the sugar, it can get taken directly into the cells and fat burning ceases. Over consumption and it starts turning into fat cells for storage. Then when the sugar runs out the body signals that it's hungry because the fuel is gone and fat burning was shut off. You have to suffer through it until fat burning turns back on.

#2 on the list could be fat:protein ratios. Does the protein drink have any significant fat content? Not likely, since it's a *protein" drink. Excess protein will convert to glucose via gluconeogenesis. Bascially the protein drink is like eating a lean chicken breast - with almost no fat you're hungry again an hour later.

#3 on the list would be that it's a liquid. It's already digested for you at the factory. So it doesn't stick around long in your stomach. It's like squirting lighter fluid on a fire. It burns up super fast and then the flame goes back out, lol.

Agreed. I have narrowed it down to the sugar (I think).

I use another protein powder that is zero carb/zero sugar 'no flavorings' type. I didn't get the reaction from the extra protein via the 'mix it myself protein powder shake'. I didn't gain weight, nor did it spur any hunger issues until I went to the pre-mix with the sugar.

The protein drink has 12 grams of sugar and I split it half in the morning and half at night.

I'm taking advantage of the 'extra hunger/increased appetite' by eating more fat/protein. I can now get in two steaks in a day vs. one. The last month or so the increase in protein (via the shake and the extra meal) I have seen improvements in the gym. As some of the meatheads in there say, "The plates don't lie".

I have gained 12-13lbs in a month and a half or so.

Not that I am competing or getting big muscles is a goal but I have used the boost in hunger to do a bulk of sorts. I have a 1/2 bottle left and I will use it tonight which will be the last meal before I fast for the next five or so days.

The fast pretty much has zero to do with weight loss (for me). I have bloodwork coming up and I am really close to coming off my six-month infusions. I am hoping I have had my last one. Time will tell.

I sort of answered my own question. Sugar will overpower (trick) the satiety of fat/protein.

Sugar will make one think they are hungry whether they are or not.

Scott

We know where the 12 lbs came from, it ain't muscle. reading your post one would have no idea what your goal/goals are. What is your goal?? You're not gonna build any muscle fasting and under eating. And your not gonna loose much weight lifting. Sounds like you're fasting one minute trying to build muscle the next. and gaining 12 pounds of fat in doing so. Max German (spelling?) on youtube details a proper carnivore way to get to a goal whatever that may be. keep working at it, I applaud your diligence.

On 7/24/2025 at 8:43 AM, Scott F. said:

Recently in an attempt to hit a protein target I started with protein powder and then an occasional pre-mixed protein drink. The pre-mixed drink got 50 grams within the day, but it had 11 grams of sugar and carbs (but I forget how many). Soon after putting two and two together I found within an hour of drinking the protein/sugar infused drink I was actually hungry. I tried to offset it with drinking water to proof it was hunger and indeed, it was hunger. So, I ate. I repeated it a few days/week later and it was the same. In the past three to four weeks the only thing that has changed is the addition of 11 grams of sugar maybe twice per week. My appetite has increased drastically to the point I have gained 12 pounds this mont

Two things stick out to me after rereading. Randle cycle and cephalic phase insulin response. Eating sugar combined with fat is going to cause ugly weight gain. Cpir is going to do what @Geezy described and cause hunger.

With that said, it sounds like you are making gains in the gym and progressing toward your health goals.

5 hours ago, ketomonster said:

We know where the 12 lbs came from, it ain't muscle. reading your post one would have no idea what your goal/goals are. What is your goal?? You're not gonna build any muscle fasting and under eating. And your not gonna loose much weight lifting. Sounds like you're fasting one minute trying to build muscle the next. and gaining 12 pounds of fat in doing so. Max German (spelling?) on youtube details a proper carnivore way to get to a goal whatever that may be. keep working at it, I applaud your diligence.

The goals have changed/the goal posts have moved for me. In May of '24 the goal was strictly to lose weight. I started carnivore with the idea it was nothing more than a weight loss hack. I didn't have any health benefits in mind, and if there were, it would be related to the weight loss. This goal was accomplished. Early on I lost 30-31lbs in the first 31-32 days. I hit 95lbs after just over a year.

In 2018 when I was diagnosed with NMO/SD the doctor suggested weights and resistance training as it will debilitate over time. Like most of us, I ignored his advice. As the weight peeled off, I started walking, then pushups along the way, and after a couple months I joined the gym. I made some progress the first three or four months. The goal was never to build muscle for aesthetics, or big biceps or big legs. It was to build muscle to fight back from debilitation and sarcopenia.

Agreed with the food amounts and the concepts. Before carnivore if I were working out like this total protein would be easy. (heck total anything was not an issue as I could eat meals by the five-gallon bucket) Since carnivore I can no longer eat large amounts of food. If I eat a 14-16oz ribeye I'm full til the next day. In order to eat to a protein level, I would have to gorge myself. I tried protein powders to hit a protein target of .7-1grams of protein per pound of lean body mass. I was around 215 with some visceral fat to go so I figured around 190 or so. I can't eat 200 grams of protein in a day. Just not hungry.

I ran out of my protein powder and substituted with a store bought 50gram of protein drink by Shamrock Farms. It has 11-12 grams of sugar. I drank half and within an hour I was hungry. I drank some water, walked around the plant, all the things I would do to check to see if it is actually hunger and I was truly hungry. I used the newfound appetite to eat another steak/burger, etc. etc. When I used the second half of the bottle it had the same effect.

What I did notice is in a month or so using the sugar to boost hunger the progress in the gym made a shift upward. The sets and reps the week before took me just short of failure were not getting me anywhere close that following week. Since I was eating more (maybe closer to being properly fueled for lifting/gaining muscle) I made gym progress. All the push exercises went up in weight. I was down on the little end of the barbells and now I am just past the middle toward the heavier ones. I'm pulling just about the whole stack with reverse grip pull downs.

Actual weight loss is no longer a real concern. It moves up and down. The mentioning of 12lbs in a month and half/now closer to 2 months was a result of eating more than I had been eating before I reintroduced sugar. Maybe they were coming along, and I didn't notice but I can now see the weightlifting in my biceps and triceps and chest. I didn't realize there were actually muscles under that 306lbs I was carrying.

The point of this particular post was to show how powerful sugar can be to some, especially early on in carnivore. Big Food and Big Pharma truly understand its power and it is used as one of the most powerful "drugs" in the world. For me, six grams at a time over-powers the satiety of fats and proteins as well as allows the brain to trick the body into hunger.

As far as fasting. Zero weight loss considered while fasting. I believe fasting played a huge role in my autoimmune issues. My numbers have come from off the overactive end of the chart on one test and off the other end of the chart in another test. What should be active part of my immune system was doing nothing (less than nothing) and the part that should be assisting was attacking proteins (myelin) like a sociopath.

In only 14 months I have tried several different approaches to health via carnivore. I have yet to dial in exactly where I need to be. Mid-month I go for MRI's and bloodwork. My last bloodwork suggests I no longer have an auto-immune disease. The next test could remove me from my six-hour infusions every six months.

Yes, the 12lbs was some muscle but mostly fat and water. Yes, my approach has not been dialed in, per se, to proven methods for weight loss or muscle gain over long periods of time. I'm still working on the combination that fits me and benefits me and sometimes tailoring to the individual goes against the grain/gets outside of the norm.

And yes, your observations were spot on. It does look like a yo-yo approach within the confines of carnivore-fasting-muscle building.

As weird as it sounds, I feel like it is coming together. LOL

Scott

55 minutes ago, Miranda said:

Two things stick out to me after rereading. Randle cycle and cephalic phase insulin response. Eating sugar combined with fat is going to cause ugly weight gain. Cpir is going to do what @Geezy described and cause hunger.

With that said, it sounds like you are making gains in the gym and progressing toward your health goals.

Yep and yep and yep.

Thanks.,

Scott

16 hours ago, Scott F. said:

As weird as it sounds, I feel like it is coming together.

This is why we all have to be our own N of 1 experiment.

I’ve really enjoyed seeing your progress and ups and downs as you’ve tried to find your path. So many people don’t even attempt that and get frustrated because “carnivore just doesn’t work for them” instead of finding what will work for them.

I applaud your efforts. 🫡

Thanks.

I have learned a ton in the last 14-15 months via the carnivore experience. Maybe the lesson that has "stuck' the most is that there is nothing 'cookie-cutter' about it.

The principles and the practices may be the same, but not only do the results vary, but they can really vary.

I enjoy the conversations around 'what is your why?' and I feel like they are important to ask/answer early on. With that said, I believe a person can have multiple "whys" and those "whys" can change/evolve over time.

My first WHY was weight loss and weight loss alone. When I stumbled upon the health benefits carnivore slowly changed from a diet hack to a lifestyle change. And within that process some of my WHYS changed. I am mixing and intertwining some things that typically do not do well together. "Longer water fasts and muscle building" is not an ideal combination. At best, the resistance training while fasting will help maintain muscle.

Eating sugar to increase appetite sounds like a disaster waiting for a place to happen, and for some I am sure that is the case. The increase in appetite allowed me to eat more of the right things (minus that sugar, of course) and I gained strength and some muscle with the side effect of gaining some fat/retaining water.

My path from then to now has by no stretch of the imagination been straight. I have taken some detours, maybe some wrong turns but in the end, I have benefitted from the 'scenic route'.

But still a work in progress. LOL

Thanks.

Scott