Living on only fats and proteins is an ultra low-carb way of eating that overlaps with strict ketogenic and carnivore-style diets. The idea is simple: remove carbohydrates almost entirely and rely on fat for most of your energy while using protein to maintain muscle, hormones, and recovery. Some people feel great on this approach, especially for appetite control and stable energy. But it is also easy to do poorly if you ignore nutrients, hydration, and food quality.

What this approach really means

A true fats-and-proteins plan is close to zero carbs. That usually means:

• Meat and animal fats
• Eggs
• Fish
• Some people include full-fat dairy

This style removes most or all plant foods.

Why people choose it

Common reasons include:

• Reduced cravings and simpler food choices
• Better appetite control
• More stable energy for some people
• A short-term reset when processed foods have taken over the diet

These benefits can be real, but they vary by person.

The biggest mistakes

Most problems come from these errors:

1. Eating too lean
If you eat mostly chicken breast, tuna, and very lean beef, you can feel weak, hungry, irritable, and run-down. You need enough fat to replace the energy you are no longer getting from carbs.

2. Ignoring electrolytes
Low-carb eating often changes water and salt balance. If you feel headaches, fatigue, dizziness, or muscle cramps, you may need more salt and fluids.

3. Overdoing processed meats
Living on deli meat and packaged snacks can create a “low-carb junk diet.” You will feel better with whole foods.

4. Skipping micronutrients
Removing plant foods can lower intake of certain vitamins and minerals. If you never eat seafood, eggs, or organ meats, gaps become more likely.

How to do it in the least risky way

Choose fat-forward protein sources

• Ribeye, chuck roast, brisket
• Ground beef with higher fat percentage
• Pork belly, shoulder
• Chicken thighs with skin
• Salmon, sardines, mackerel

Use fats that agree with you

• Butter or ghee
• Tallow
• Lard
• Fatty cuts rather than relying only on added oils

Include nutrient-dense animal foods

• Eggs are a strong foundation
• Oily fish helps with omega-3s
• Small amounts of liver or other organ meats can help cover nutrients

Hydrate and salt your food
This is one of the simplest ways to avoid the early “crash” many people blame on the diet itself.

Keep protein moderate, not extreme
More protein is not always better. If fat is too low and protein too high, energy can suffer.

What a simple day can look like

Meal 1

• Eggs cooked in butter
• Bacon or sausage

Meal 2

• Ground beef patties
• Add butter or tallow if you need more energy

Meal 3

• Salmon with a side of bone broth

This routine is simple, satisfying, and usually keeps carbs near zero.

Signs you may need to adjust

You might be too low on fat, fluids, or salt if you notice:

• Persistent fatigue
• Dizziness when standing
• Muscle cramps
• Constipation
• Trouble sleeping

These are often fixable with more fat at meals, better hydration, and adequate salt.

Who should be cautious

This approach may not be a good idea without medical guidance if you have:

• Kidney disease
• A history of gout or kidney stones
• Significant cardiovascular risk
• A past eating disorder

A realistic way to think about long-term success

You can treat this diet as:

• A short structured experiment
• A strict elimination phase
• Or a long-term lifestyle if your body responds well and you monitor your health

If your main goal is better energy and appetite control, you might also consider a less extreme version later that still keeps carbs low while adding a small amount of lower-carb whole foods.

Bottom line

Living on only fats and proteins can work for some people, especially if they focus on fatty whole foods, manage electrolytes, and include nutrient-dense options like eggs and oily fish. The cleaner and more intentional your version is, the better your chances of feeling strong, clear, and consistent without burning out.