The carnivore diet, known for its strict focus on animal-based foods and complete elimination of plant products, has gained massive popularity as a radical yet effective nutritional reset. But one of the most frequent questions people ask is: how long should you stay on the carnivore diet?
The truth is, the answer varies depending on your goals, health status, and how your body reacts. In this guide, we’ll explore everything you need to know, from short-term resets to long-term lifestyle transitions, so you can make an informed decision that’s right for you.
Understanding the Phases of the Carnivore Diet
There are generally three timelines people consider when starting the carnivore diet:
The 30-Day Reset
This is a common entry point for beginners looking to detox from processed foods or test for food sensitivities. It’s long enough to stabilize blood sugar, reduce inflammation, and start feeling some mental clarity.
During this phase, most people experience early benefits such as reduced bloating, stable energy, and even weight loss.
It’s an effective diagnostic tool to gauge how your body performs without any carbs, fiber, or plant-based compounds.
The 90-Day Transformation
Staying on the carnivore diet for 90 days provides a much deeper level of healing. It allows your gut, skin, metabolism, and even mental health to adapt and thrive under this dietary pattern.
At this point, your body has fully transitioned to burning fat as its primary fuel. Many people report complete resolution of autoimmune symptoms, improved mental clarity, and significant fat loss.
This phase gives you a complete view of how sustainable the carnivore diet feels for you long-term.
Long-Term and Lifestyle Adoption
Some practitioners and health coaches, especially in functional medicine, suggest the carnivore diet can be a permanent way of eating for those who thrive on it.
This often includes individuals with autoimmune conditions, severe gut issues, or metabolic disorders who find plant foods trigger flares.
However, long-term adoption requires mindfulness and customization. You may need to monitor nutrient intake (like electrolytes, magnesium, or vitamin C), and some people cycle in and out based on goals and seasons.
Health Benefits Over Time
Depending on how long you stay on the diet, the benefits can evolve:
- 30 Days: Reduced cravings, lower inflammation, increased mental clarity
- 60–90 Days: Gut healing, hormonal regulation, visible fat loss
- 90+ Days: Deep systemic repair, reversal of chronic symptoms, stable energy levels
Each person’s results may vary, but many discover the most surprising benefits are not just physical.
Challenges to Be Aware Of
Despite the benefits, the carnivore diet can come with some downsides, especially during the transition phase.
These digestive changes often stabilize as the gut adjusts, but some may require digestive support or tweaks in fat/protein ratios.
Factors That Influence Duration
The ideal time to stay on the carnivore diet depends on:
- Your goals (weight loss, autoimmune management, elimination protocol)
- Current health status
- How do you feel mentally and physically
- Your comfort with restriction
- Digestive adaptability
- Lab markers or medical guidance
A 30-day trial is a safe and manageable start for most. For deeper healing, consider 90 days. And for those who feel their best on carnivore, long-term commitment is not only possible, it can be profoundly beneficial.
Key Takeaways: How Long Should You Stay on the Carnivore Diet?
The carnivore diet is not a one-size-fits-all program. The key to success is listening to your body, setting clear goals, and giving yourself enough time to evaluate the results.
Whether you’re in it for a month or a lifetime, understanding how long to stay on the carnivore diet is less about hard rules and more about what genuinely supports your wellbeing.
If you’re considering this path, start small, observe closely, and let your results guide the way.
FAQ: How Long Should You Stay on the Carnivore Diet? A Complete Guide
How long did Joe Rogan do the carnivore diet?
Joe Rogan followed the carnivore diet for 30 days, publicly sharing his experience in 2020. During this time, he reported substantial benefits, including weight loss and improvements in autoimmune symptoms like vitiligo.
He also mentioned experiencing some digestive issues in the early days, but found the overall results “brutally effective.”
What is the 80/20 rule for the carnivore diet?
The 80/20 rule for the carnivore diet refers to a flexible approach where 80% of your diet comes from animal-based foods, and the remaining 20% can include non-carnivore elements such as low-toxicity vegetables, herbs, or seasonings.
It’s a sustainable model for those who find a strict carnivore diet too limiting but still want the benefits of meat-centric nutrition.
Can you be on a carnivore diet long-term?
Yes, many individuals follow the carnivore diet long term, especially those with chronic inflammatory or autoimmune conditions who experience consistent symptom relief.
However, long-term adherence requires attention to nutrient balance, digestive health, and occasional blood work to monitor your health markers. Some choose to cycle in and out of a strict carnivore diet based on lifestyle needs.
What happens after 30 days on the carnivore diet?
After 30 days, most people report noticeable weight loss, mental clarity, improved mood, and reduced inflammation.
It’s also a phase where your body has adapted to burning fat for fuel. For many, this is the tipping point where they begin considering whether to extend the diet further.