Not much research has been done on the Carnivore Diet side effects, so we can’t say for sure what side effects you’ll experience—if any. Everyone’s body reacts differently, so you just need to stay aware of “possible” symptoms and see what works for you. That said, you should check with a healthcare professional before starting ANY diet to see if it works for your specific health conditions and goals. Now, let’s look at the potential short- and long-term side effects of Carnivore Diet and how to handle them.
The Carnivore Diet, the last level of The Primal Diet, is famous for its positive effects on metabolic markers, focusing on root-cause healing, and prioritizing simplicity—just eat animal-based foods and improve health.
Sounds easy, right? But before you throw out all your veggies, you should know that this all-meat lifestyle isn’t without downsides for everyone. Let’s break down what you might run into if you decide to go full Carnivore.
But before learning about Carnivore Diet side effects, it is important to note that going fully Carnivore right after a high-carbohydrate diet may not be the wisest choice.
Taking the necessary steps is essential, especially when it comes down to our health. So, if you used to be on a high-carb diet, it can be better to start with a Low-Carb Diet.
Then, when your body adapts to the low-carbohydrate eating plan, move on to the next step until you reach the Carnivore Diet to maximize positive effects and ditch side effects.
The Carnivore Diet can have the following short-term and long-term side effects in some individuals. Don’t worry; we’ll also talk about how to steer clear of them.
Possible short-term Carnivore Diet side effects can include:
Long-term side effects of Carnivore Diet may include:
Let’s break down each one, see how they can happen, uncover common myths about some of these adverse effects, and learn the hacks to avoid them.
One of the most common Carnivore Diet side effects, which may occur in the early days of trying this low-carb eating style is Carnivore flu.
Carnivore flu is a reaction of our body to changes in macronutrient ratio, which means increasing fat and protein and decreasing carbohydrates.
It can lead to a series of minor side effects that usually fade away within a week or two, depending on how your body takes it and how fast it can adapt.
The symptoms can include [1]:
Experiencing bad breath and a bad taste in the mouth on a Carnivore Diet is usually because of ketosis, a state your body enters when it burns fat instead of carbohydrates [2].
Ketones, which are produced during ketosis, are the cause of a fruity- or metallic-smelling breath.
As our body breaks down fat to provide energy, some compounds like acetone are released, which can create a bad taste in the mouth.
A dry mouth can occur due to dehydration, which is common in the early days of going Carnivore.
When you're cutting out watery foods, such as fruits and vegetables, the body naturally needs more water, which can lead to dehydration and dry mouth [3].
Dizziness and irritability can happen because of low blood sugar and electrolyte imbalances. In the early on a Carnivore Diet, the body tries to adjust to burning fat instead of carbs, so it takes time to regulate energy levels [4].
Eating less sugar and shifting from carbohydrates to fat can lower blood pressure. Also, if you have low levels of sodium, potassium, and magnesium, you may feel dizziness and irritability.
Fatigue is also common when the body shifts from using carbohydrates as its main energy source to burning fat [5].
The body tries to adjust to producing energy from ketones, which requires a lot of energy!
If you also get fewer calories, you may feel a temporary energy dip, but you will get back on track soon [6].
Brain fog, trouble focusing, and occasional memory slips are common side effects due to low glucose levels.
When you are on a carbohydrate-rich diet, your brain runs on glucose, but with the Carnivore Diet, it begins to rely on ketones [7].
Carnivore headaches usually result from dehydration, electrolyte imbalances, or cutting carbohydrates, especially sugars and refined carbohydrates.
You may feel nauseous on a Carnivore Diet because your digestive system is updating to get used to digesting more fat and protein. Ketosis and electrolyte imbalances can also cause nausea [8].
It is not uncommon to experience digestive issues such as diarrhea or constipation when you go from a high-carb to a high-protein, high-fat diet like Carnivore.
The lack of fiber from plant-based foods can lead to constipation in some individuals [9] [10].
Meat and protein foods can cause constipation. Also, if you eat so much fatty food in a short time, your digestive system can get disrupted and cause diarrhea [11] [12].
It is normal to look for sugary foods in the early days of cutting carbohydrates because the body is used to getting energy from sugars and starches.
Muscle cramps and soreness can occur if your electrolytes are not balanced, especially if you lack sodium, potassium, and magnesium [13].
These minerals are important for muscle function and hydration. But you may lose them on a Carnivore Diet because of increased urination, which leads to muscle cramps and soreness in the early adaptation days [14].
You may experience rapid heart rate (or tachycardia) in the early days of going on a Carnivore Diet due to dehydration and electrolyte imbalances, particularly low sodium [15].
As the body adjusts to the new diet, you may go through changes in fluid balance, which may increase your heart rate. The transition into ketosis can also trigger an increase in adrenaline and cortisol, which can affect heart rate.
When you stop eating carbohydrates, the body excretes more water because every gram of carbohydrates contains 3 grams of water. So this means losing key electrolytes like sodium, potassium, and magnesium.
This imbalance can cause a variety of symptoms, including headaches, muscle cramps, dizziness, and fatigue.
Although it seems like a lot of symptoms, they are temporary, and it is easy to get rid of them. A gradual transition is the key. Of course, you need to be patient with every new diet to get adapted and see the best results.
The best ways to get rid of these symptoms quickly are:
They keep saying a Carnivore Diet may lead to nutrient deficiencies simply because you don’t get the vitamins found in plant-based foods.
However, you will get the essential nutrients from animal-based foods without needing to eat plants, which puts you at risk of toxins that cause digestive issues way more than you think!
Also, there are misconceptions about the effectiveness of plants. Everybody thinks green means healthy, but not always!
Sometimes, we don’t have to use the nutrients from these “greens” to survive, and sometimes, they do more harm than good.
This is also the case with fiber. Many people think we have to consume fiber for our bowels to work. But it is not true for everybody. Learn more about constipation on a Carnivore Diet and fiber myths.
The best way to get rid of all this confusion is to see what works for YOU! Fiber and plant-based foods may be great for someone but horrible for the other.
It is also wise to consult a healthcare professional, take the necessary tests, and choose the foods that best suit your specific health condition, needs, and goals.
You can also take supplements to compensate for the missing nutrients if your physician approves.
The Carnivore Diet is just a way to avoid unnecessary foods and get what we need. You just need to be smart enough to adjust it based on your needs!
Learn More: How to Get Vitamin C on a Carnivore Diet? What Meats to Eat?
Although some studies show that consuming too much red and processed meats is linked to an increased risk of colorectal cancer, the exact connection is still disputed.
To stay safe, we should avoid overconsuming everything, even the healthiest things like water. We should also choose organic and whole foods over processed products.
There are contrasting studies about the Carnivore Diet side effects on cholesterol.
Some studies suggest that for some people, eating a lot of saturated fats and cholesterol from fatty cuts of meat can increase LDL ("bad") cholesterol levels, which is linked to heart disease.
Lipid markers can improve in some people on a Carnivore Diet, but individuals who have genetic predispositions (such as familial hypercholesterolemia) or underlying conditions should talk to their physicians before trying Carnivore [16].
The Carnivore Diet can be high in purines, which are found in red meats, organ meats, and seafood.
These break down into uric acid, and if the body has underlying problems in eliminating it, it can amass in joints, leading to painful gout attacks.
However, the connection between meat and gout is not straightforward, and the main causes of gout, according to studies, are genetic problems, medical conditions, medications, and dehydration [17] [18] [19] [20] [21].
While there are many studies suggesting that saturated fats, which are mostly found in animal-based foods, can lead to cardiovascular problems, there are a good number of studies showing that there isn’t a clear link between consuming fat on low-carb, animal-based diets like Carnivore and many major heart problems [22] [23].
That said, if you have high blood pressure or underlying heart problems, you need to consult your healthcare provider before starting a Carnivore Diet.
Generally, the Carnivore Diet does not cause cardiovascular issues, but you should eat saturated fats in moderation and do regular exercises to have a healthy heart and body.
Studies show that individuals with kidney problems need to go easy on protein-rich foods [24] [25].
However, other studies indicate patients with mild renal failure did not experience kidney problems after going on a very low-carb keto diet [26].
However, it is safer to talk to your doctor before starting Carnivore if you have previous kidney problems.
Studies about the effects of low-carb diets on nonalcoholic fatty liver disease (NAFLD) showed positive effects of these diets on liver functions because such diets help lower fat in the body and liver [27].
So, all in all, after learning about all these Carnivore Diet side effects, can we say this low-carb diet is safe to try?
Generally, yes, but it depends on your health condition and goals you have in mind. If you can maintain balance, you can gain a lot of benefits from a low-carb diet like Carnivore.
This is because Carnivore focuses on healing by targeting the main causes of chronic diseases, such as inflammation, hormonal imbalances, insulin resistance, autoimmune conditions, and even cancer.
Additionally, while limited studies were done on the long-term effects of low-carb diets, a 2004 study shows that ketogenic diets don’t cause dangerous side effects in the long run [28].
But if you have any underlying conditions or if you are new to the low-carb lifestyle, you must consult your healthcare professional because it may not be the best choice for some individuals.
The Carnivore Diet may not be the best choice for those who have the following conditions. If you have any of these issues but want to benefit from the positive effects of the Carnivore Diet, visit your doctor first.
