Emotional eating is deeply rooted in psychology, habits, and biochemistry. For those following a carnivore diet, overcoming emotional eating can be approached differently than with conventional strategies. You might be wondering if it is possible to overcome emotional eating. I certainly did not think it was, nor was it on the forefront of my brain when I began carnivore. Now that I have been carnivore for over 2.5 years and helped countless others to change their lifestyle habits and ways of eating to support their health, I can't help but see the connection between what we eat and our emotions that drive us to eat.
Here are the top three touchpoints of emotional eating and the most effective carnivore-friendly solutions to overcome them:
1. Stress & Cortisol Dysregulation (Using Food as a Coping Mechanism)
Why it Happens:
Stress increases cortisol, which can trigger cravings for comfort foods (typically high-carb, high-fat combinations).
Many people use food to soothe emotions instead of addressing the root cause of stress.
Carnivore Solutions:✅ Prioritize Fat & Nutrient Density: High-fat, nutrient-dense meals (like ribeye, eggs, and bone marrow) stabilize blood sugar and reduce the stress response.✅ Use Salt & Electrolytes Properly: Imbalanced electrolytes can mimic stress cravings—ensure adequate sodium, potassium, and magnesium intake.✅ Regulate Cortisol with Lifestyle Changes: Cold exposure, sunlight, walking after meals, and deep breathing exercises help regulate stress hormones.
2. Dopamine & Habitual Reward Cycles (Food as a Pleasure Source)
Why it Happens:
Processed foods overstimulate dopamine, creating addictive patterns where eating becomes an emotional reward rather than fuel.
Even on carnivore, people may overconsume certain meats, cheeses, or pork rinds as a replacement for old binge habits.
Carnivore Solutions:✅ Focus on Single-Ingredient, Nose-to-Tail Eating: Eating whole, unprocessed meats (like beef, lamb, and organ meats) prevents hyper-palatability and overeating.✅ Break the Association Between Food & Reward: Instead of eating for pleasure, redirect cravings toward non-food rewards like movement, creative hobbies, or social connection.✅ Time-Restricted Eating (TRE): Eating within a specific window (e.g., 6-8 hours) naturally regulates hunger signals and reduces compulsive eating patterns.
3. Emotional Voids & Unmet Needs (Food as a Comfort or Escape)
Why it Happens:
Many people eat emotionally due to loneliness, boredom, trauma, or lack of fulfillment in life.
The act of eating provides temporary distraction and comfort.
Carnivore Solutions:✅ Identify the Root Emotion Before Eating: Before reaching for food, ask, Am I truly hungry, or am I filling an emotional void? Journaling, mindfulness, or breathwork can help.✅ Lean Into Connection & Purpose: Engage in meaningful activities, community, or personal growth work to fill emotional gaps that food cannot.✅ Regulate Hunger with Protein & Fat: Emotional eating is often tied to unstable hunger signals. Eating adequate protein and fat ensures true satiety, making emotional impulses easier to manage.
Final Thought:
Carnivore naturally removes addictive processed foods, but emotional eating habits don’t always disappear overnight. By addressing stress, dopamine cycles, and emotional needs, you can rewire your relationship with food and find true healing. Join a community of like-minded individuals! The Steak and Butter Gang is the place I recommend - you can join here! There is a free forum and a paid challenge community. Come and plug in! :) https://sbg-s-meat-up.mn.co/
Wow! Thank you Coach Richelle! I appreciate how you explained the contributing factors in emotional eating. I didn't know that imbalanced electrolytes can mimic stress cravings. Interesting. It was very helpful to see it written out and broken down into the top three touch-points along with manageable solutions for each. 😊