It is incredibly common to see a “honeymoon phase” on the carnivore diet where the weight drops and energy soars, only to hit a wall later. Several leading doctors and experts in the carnivore space have identified specific physiological and lifestyle reasons for this “second-half” slump.
Here is a breakdown of what experts like Dr. Ken Berry, Dr. Anthony Chaffee, and Kelly Hogan suggest are the primary culprits for stalls, flare-ups, and energy crashes.
1. The “Fat-to-Protein” Ratio Shift
Many people start by eating fatty steaks, but over time, they accidentally drift toward leaner meats or “too much” protein relative to fat.
- The Problem: On a zero-carb diet, fat is your only fuel. If fat intake drops, your body enters a state of “rabbit starvation” where energy tanks. Dr. Anthony Chaffee and Dr. Elizabeth Bright emphasize that for women specifically, high animal fat is non-negotiable for hormone production.
- The Result: Without enough fat, your body may trigger a stress response (raising cortisol), which causes inflammation (flare-ups) and signals the body to hold onto fat stores.
2. Metabolic Adaptation and “Set Point”
After losing a significant amount of weight (like your 45 lbs), the body can become more efficient at using energy.
- The Problem: Dr. Ken Berry often notes that if you are constantly grazing or eating multiple times a day, your insulin levels never stay low enough for long enough to tap into stubborn fat stores.
- The Fix: Many experts recommend moving toward Intermittent Fasting (like 18:6 or One Meal a Day) once the initial adaptation is over to break through a plateau.
3. Chronic Stress and Cortisol
If you’ve been strict for a year, your body might be perceiving the diet itself as a stressor, especially if other life stressors are present.
- The Problem: High cortisol is the enemy of weight loss. It tells the body to store fat, particularly in the midsection, and can trigger autoimmune “flares” even if you aren’t eating “bad” foods.
- The Perspective: Dr. Paul Saladino (formerly “Dr. Carnivore”) famously pivoted away from a strict meat-only diet because he found that long-term, zero-carb living actually increased his stress hormones and caused his sleep and joint health to suffer. He now advocates for adding small amounts of “animal-based” carbs like honey or fruit to “signal abundance” to the thyroid and adrenals.
4. Hidden “Inflammation Leaks”
Even on a strict carnivore diet, small additions can cause big stalls over time:
- Dairy: Many experts, including Kelly Hogan, find that dairy (even butter or heavy cream) is the #1 reason for stalls and joint flare-ups in long-term carnivores.
- Coffee & Additives: If you use sweeteners (even “natural” ones) or certain creamers, these can provoke an insulin response or gut irritation.
- Electrolyte Depletion: Low energy and “feeling heavy” are often signs of a magnesium or potassium deficiency, which becomes more pronounced the longer you stay in ketosis.
5. “Oxalate Dumping”
If you spent decades eating high-plant foods (spinach, almonds, potatoes) before 2025, your body may still be “dumping” stored oxalates.
- The Theory: Experts like Sally Norton and Judy Cho explain that as the body heals, it finally has the energy to push out stored plant toxins. This process can cause “flare-ups” of old pains, skin issues, or fatigue that look like the diet is failing, when it is actually a “cleaning” phase.
Summary Table: The “Expert Audit”
| Symptom | Expert Likely Culprit | Recommended Adjustment |
| Weight Loss Stall | Too much protein / Dairy | Increase fat ratio (70-80%); cut all dairy. |
| Flare-ups | Cortisol / Oxalate Dumping | Focus on sleep and “slow” detox; check for hidden seasonings. |
| Low Energy | Under-eating Fat / Electrolytes | Add more beef tallow or butter; supplement salt/magnesium. |
| Persistent Stall | Metabolic “Set Point” | Incorporate Intermittent Fasting or a “Feast/Fast” cycle. |
Here are some links to the experts that I follow where I get my information:
1. Dr. Ken Berry: The “Proper Human Diet”
Dr. Berry is a board-certified family physician who popularized the term “Proper Human Diet.” He frequently discusses why people stop losing weight due to “hidden” carbs or dairy.
- Link: Dr. Ken Berry’s YouTube Channel
- Reference This: Look for his videos on “Carnivore Weight Loss Stalls” and “Dairy on Carnivore.”
2. Dr. Anthony Chaffee: The Fat-to-Protein Specialist
Dr. Chaffee is a neurosurgeon who emphasizes that humans are “apex predators” and often explains that a lack of animal fat is the #1 reason for low energy.
- Link: The Plant Free MD Podcast
- Reference This: Use his “Fat for Fuel” segments to explain why your energy may have dipped in the second half of the year.
3. Dr. Elizabeth Bright: Hormones & High Fat for Women
Dr. Bright is a leading voice on how a high-fat carnivore diet (specifically 80% fat) is essential for women’s thyroid and adrenal health to prevent flares.
- Link: Dr. Elizabeth Bright’s Website
- Reference This: Her work on the “high-fat” requirement for women is perfect for explaining the biological side of your plateau.
4. Sally K. Norton: The Oxalate Expert
If you want to explain those “flare-ups” (joint pain, skin issues), Sally Norton is the ultimate source. She explains how the body “dumps” toxins stored from years of eating plants.
- Link: SallyKNoorton.com – Oxalate Research
- Reference This: Link to her “Symptom Checklist” for people who feel worse before they feel better.
5. Judy Cho: Nutrition with Judy
Judy Cho is a nutritional therapist who uses a clinical approach. Her “H.O.M.E.S.” framework is a great tool for people to self-audit.
- Link: Nutrition with Judy Resource Library
- Reference This: Her deep dives into electrolytes and gut healing are very high-quality and “science-heavy.”
6. Kelly Hogan: 15+ Year Carnivore Veteran
Kelly has been on the Carnivore diet for a long time, making her a good source. She lost 130 lbs and has maintained it for over a decade, often coaching people through the these stalls.
- Link: My Zero Carb Life
- Reference This: Her story is proof that the “second-half” stall is just a hurdle, not the end of the road.