Polycystic ovary syndrome (PCOS) is a complex endocrine condition that impacts 1 in 10 women of reproductive age. This condition throws hormones completely out of balance, which can lead to things like pain, inflammation, and, for 80% of women with PCOS, insulin resistance. And when insulin resistance strikes, it can often lead to weight gain, fatigue, stress, and a higher risk for developing type 2 diabetes.
Now, while there’s no official “cure” for PCOS, there are powerful ways to manage your symptoms naturally. One of the most effective? Following a gluten- and dairy-free anti-inflammatory diet. It’s been a game-changer for my energy and overall hormone balance. (And it’s helped me lose stubborn PCOS weight.)
But recently, a lot of Cysters have been asking whether the carnivore diet is good for PCOS.
The carnivore diet—sometimes grouped with the ketogenic diet—focuses on eating only meat and animal products. Some people say they feel amazing on it, and it can lead to short-term weight loss. But when it comes to managing PCOS long-term, it’s not quite that simple.
In this blog post, I’m breaking it all down. I’ll go over what the carnivore diet actually does to your hormones, if it’s safe for women with PCOS, and how to follow a PCOS diet that actually works for you. Let’s dive in and make sure your diet is working with your body—not against it.
What Is the Carnivore Diet for PCOS?
The carnivore diet is a super specialized approach where you eat only meat and animal products. That means your plate is filled with protein and saturated fats—think beef, chicken, fish, and eggs. No fruits or veggies, no nuts and seeds, and definitely no carbs—just animal-based foods.
Traditionally, the carnivore diet includes full-fat dairy too. But here at Ovafit, we’re all about going dairy-free to keep inflammation and hormones in balance.
So with that said, how does this all-protein-and-fat diet actually work without carbs or plant-based foods?
Well, by cutting out everything that could potentially irritate your gut or spike your blood sugar, you’re giving your body a break. Many people notice a boost in energy, fewer cravings, less inflammation, and even some weight loss.
Here’s what’s really happening: When you eat only protein and saturated fats, your body enters a metabolic state called ketosis. This is where instead of burning carbs or energy, your body is burning fat, instead. That helps reduce inflammation, improve insulin sensitivity, and tap into stored fat for fuel. Sounds like a win, right?
For some Cysters, the carnivore diet can feel like a game-changer… at least short-term. It’s a powerful tool that may help with energy and symptom relief early on, but it’s not meant to be a forever lifestyle. There are real limitations to watch out for (and I’ll get into those later).
Is the Carnivore Diet Good for PCOS?
So, is the carnivore diet good for PCOS?
The short answer is it can be, but there are some important considerations. The carnivore diet can be a helpful starting point for healing your PCOS naturally. By removing sugar, carbs, and inflammatory foods, you’re essentially giving your body a natural reset. It’s a helpful elimination diet, since it makes it easier to spot which food groups may be triggering your PCOS symptoms. (You can check out my post, “Foods to Avoid With PCOS,” for more on this.)
But here’s the important part: it’s not meant to be a long-term solution. It’s true that cycling in and out of the carnivore diet can give your body a reset. But the real key to reversing PCOS? Finding sustainable, supportive habits you can stick with for life. That means eating a way that nourishes your hormones, keeps you energized, and feels doable every day.
So if you’re curious about trying the carnivore diet, it does have potential to ease and reduce symptoms. Just make sure you’re thinking of it as a short-term tool, not the whole plan. Your body deserves a healing approach that evolves with you.
Blood Sugar and Insulin Regulation
One of the biggest benefits of the carnivore diet? It cuts out all refined carbs, sugar, and even natural starches, so your blood sugar levels stay nice and steady. That means no insulin spikes, which is a game-changer for improving sensitivity.
And when your blood sugar levels are under control, everything starts to feel better. That stubborn PCOS belly fat? It starts to melt away. Cravings? Gone. Interrupted sleep full of tossing and turning all night long? Those days are over. You’ll feel more energized throughout the day without those frustrating post-meal crashes.
Plus, as your insulin levels stabilize, you’ll probably notice other PCOS symptoms easing up too. That’s because you’re finally getting to the root cause—and that’s a huge win in your healing journey!
Hormone Stabilization
As your insulin levels drop, something pretty amazing happens—androgen levels (AKA male hormones like testosterone) start to decrease, too. One study even showed a 22% decrease in free testosterone when women with PCOS followed a carnivore diet.
That’s when you’ll start to notice real changes. Acne begins to clear, hair thinning slows down, and new growth may even start to kick in. You may also see less facial and body hair over time as those levels balance out.
And there’s more. With less testosterone in the way, your ovaries can finally get back to doing their job. That means more regular cycles and a better shot at ovulation.
Reduced Inflammation
The carnivore diet cuts out major inflammation triggers like seed oils, grains, gluten, and processed sugar. And when those are gone, your body finally gets a chance to calm down. If you’ve been living with PCOS, you already know—chronic, low-grade inflammation is one of the root issues Cysters have to tackle to truly heal.
When inflammation is high, cortisol (your stress hormone) tends to spike. That puts your body in a constant fight-or-flight mode, which only adds fuel to the fire and worsens insulin resistance. It’s a vicious cycle—but one you can break.
So while the carnivore diet isn’t a forever thing, it can be a helpful first step in lowering inflammation and helping your body reset.
Gut Reset
Gut issues like bloating, cramping, SIBO, IBS, and food sensitivities are all too common for us Cysters. But when you cut out fiber and plant-based anti-nutrients—like lectins, oxalates, and phytates—you give your gut a much-needed break.
Without all that irritation, your digestive tract can finally take a breather. And with a happier gut, you may experience less bloating, more regular bowel movements, and no more guessing games after meals.
And yes, even while enjoying a juicy steak, your gut can start to repair itself. This means that it is possible to start feeling good from the inside out.
Potential Weight Loss
When your body shifts into ketosis on the carnivore diet, it starts using stored fat for energy—and that often leads to weight loss. Cutting out carbs also means you’ll lose excess water weight, which can help you feel less bloated and puffy.
It’s not just the number on the scale that changes. You’ll feel lighter, more energized, and more in control of your PCOS symptoms. This doesn’t mean that, when you resume your normal diet, you should completely cut carbs out. It’s more important to find your carb tolerance, which you can learn more about in my post, “Is a Low-Carb Diet Good for PCOS?”
What Can You Eat on the Carnivore Diet for PCOS?
Animal Proteins
- Beef
- Lamb
- Bison
- Venison
- Elk
- Goat
Pro Tip: Prioritize fatty cuts like ribeye and lamb shoulder to help with hormone production and satiety. Also, look for antibiotic and hormone-free meats to avoid an inflammatory trigger response.
Other Meats & Poultry
- Chicken
- Turkey
- Duck
Fatty Fish & Seafood
- Salmon (wild-caught preferred)
- Sardines
- Mackerel
- Tuna
- Trout
- Herring
- Oysters
- Mussels
- Shrimp
- Scallops
- Crab
- Lobster
Organ Meats
- Liver
- Heart (high in CoQ10)
- Tongue
- Bone Marrow
Eggs
- Whole eggs
- Duck eggs
Bone Broth
- Homemade beef, chicken, or fish bone broth
Misc.
- Salt (sea salt or Himalayan)
- Water
- Electrolytes (sugar-free)
- Coffee or tea
How to Do the Carnivore Diet for PCOS
Focus on nutrient-dense animal protein.
Not all meats are created equal, especially when you’re supporting hormone and metabolic health with PCOS. Fatty cuts like ribeye, lamb, and salmon are your best friends here. They give you steady energy and the healthy fats your hormones need to thrive.
And if you’re feeling adventurous, try adding organ meats like liver once a week. It’s packed with vitamin A, B vitamins, iron, and copper—nutrients most Cysters are missing. You can also mix in oysters or mussels now and then for a boost of zinc, iodine, and selenium. These minerals are key players in hormone balance and thyroid health.
Don’t love the idea of liver, mussels, or oysters? Understandable—which is where supplements come in! We’ll discuss this in further detail below.
Avoid undereating.
Eating a high-protein diet like the carnivore diet can keep you feeling full for hours. Which, yes, is great, but it also makes it really easy to undereat without realizing it. And when you’re not eating enough, your body and hormones can start to feel it.
Don’t be afraid of the fat that comes with your meat. Your hormones actually NEED healthy fat and cholesterol to stay balanced. So skip the lean cuts and make sure you’re getting enough calories to support your healing.
Start with a 30-day trial.
Trying the carnivore diet can be a big shift—for both your lifestyle and your body. If you’re curious, start with a 30-day trial. During that time, keep track of how you’re feeling. Notice any changes in your energy, digestion, cravings, cycle, skin, sleep, and weight.
After the 30 days, you can begin slowly reintroducing low-inflammatory foods like berries, leafy greens, and avocado. This gentle transition helps ease your gut back into a more balanced, sustainable way of eating without shocking your system.
Support electrolyte balance.
The carnivore diet acts like a natural diuretic, which means you’ll lose important minerals like sodium, magnesium, and potassium pretty quickly. And for Cysters, that’s not ideal—our bodies are already more prone to being low in these essential electrolytes.
When you’re running low, you might start feeling extra tired, moody, or even get muscle cramps. To keep things balanced, try adding unrefined salt to your meals for an electrolyte boost. Or, you could use a sugar-free electrolyte supplement to ensure that you stay hydrated and energized.
Keep an eye out for stress and sleep disruption.
Cysters need to be extra mindful when trying the carnivore diet. Low-carb diets can raise cortisol levels, and many of us already struggle with high cortisol thanks to PCOS.
To keep your stress hormones in check, make sure you’re eating consistently throughout the day, getting good sleep, and managing stress. Move your body with slow-weighted, low-impact workouts a few times a week, too.
If your sleep starts to feel off or gets worse while on the carnivore diet, that might be a sign your body needs a little extra support. Try adding some light, PCOS-friendly carbs to help regulate your sleep cycle.
Take supplements to fill nutrient gaps.
Since fruits and veggies are off the menu, you’ll need to rely on supplements to get the essential vitamins and minerals your body—and your hormones—need to thrive. Filling in those nutrient gaps is a must if you want to feel your best.
Whether you’re trying the carnivore diet or sticking to a PCOS meal plan, consider adding Ovafit’s MetaMulti to your routine. It’s specifically formulated to support women with PCOS and help you feel energized, nourished, and balanced every day.
Use it as a reset, not a lifestyle.
The carnivore diet can be an incredible reset to kick off your PCOS healing journey. It helps calm inflammation, crush cravings, clear up your skin, and boost insulin sensitivity—fast. But let’s be real: it’s not the easiest lifestyle to maintain.
Only eating meat takes serious commitment. It can make social events like dinners out, birthdays, or holiday celebrations tricky. And if you use it as a long-term solution, it may even negatively impact gut health, lead to nutrient deficiencies, and feel too restrictive. That’s why it’s best used as a short-term tool, not a permanent lifestyle. It’s much more sustainable to cycle it in a few times a year rather than commit to it nonstop.
Start reversing your PCOS naturally through a gluten- and dairy-free anti-inflammatory diet.
There are so many diet trends out there promising quick weight loss for women with PCOS. But when it comes to real, lasting changes, my go-to is always a gluten- and dairy-free anti-inflammatory diet. This way of eating supports your hormones, helps you lose weight, and actually makes you feel good in your body.
Want to see how delicious this lifestyle can be? Check out some of my favorite PCOS-friendly recipes for weight loss. You don’t have to give up the food you love. You just have to eat it in a way that works with your body!
And inside The Cysterhood app, you’ll find hundreds of recipes, a built-in meal planner, and tons of support to keep you on track.
Start taking control of your PCOS—starting with your plate.