What Happens If I Don't Get Enough Fat on Carnivore?

Historically, certain indigenous groups consumed diets rich in fat, with some, like the Inuit, obtaining up to 80% of their calories from fat. The carnivore diet emphasizes fat intake; this article discusses the consequences of not consuming enough fat.

Quick Summary

Without enough fat on the carnivore diet, the body struggles to produce energy, causing fatigue and other negative effects. One might experience intense cravings for carbs, protein overload, and digestive issues. A high fat intake is essential for energy and hormonal balance.

Key Points

• Fat as Energy: On a carnivore diet, fat is the primary and most efficient energy source.

• Risk of Protein Poisoning: Consuming too much lean protein can overwhelm the liver and lead to 'rabbit starvation'.

• Fatigue and Cravings: Insufficient fat intake is the cause of low energy and cravings.

• Digestive Distress: Eating too lean can disrupt digestion, leading to diarrhea or constipation.

• Hormone and Skin Health: Adequate animal fat supports hormone balance and healthy skin and nails.

• Optimize Intake: Prioritize fatty cuts and add rendered animal fats to meet nutritional needs.

The carnivore diet typically involves high fat, moderate protein, and zero carbohydrates. When carbohydrates are removed, the body adapts to using fat for fuel, a process known as ketosis. If adequate fat isn't consumed to fuel this process, the body faces an energy crisis. This is a common problem for individuals who focus too heavily on lean meats and may lead to several side effects.

Immediate Effects: The Intensified Carnivore 'Flu'

Initial discomfort, often termed the 'carnivore flu,' is normal during the adaptation phase; however, a severe lack of fat can worsen these symptoms. When fat is insufficient to provide a consistent energy source, the body's transition from glucose to ketones is strained.

Here are some immediate issues:

• Extreme Fatigue and Low Energy: Fat is the primary energy source in the carnivore diet. An inadequate fat intake prevents sufficient energy generation, leading to lethargy and constant tiredness.
• Intense Carbohydrate Cravings: Fat promotes satiety. When meals are too lean, hunger returns quickly, and the body craves carbohydrates.
• Brain Fog and Irritability: The brain relies on ketones for fuel. Without sufficient fat, this process becomes inefficient, causing poor concentration, mental fog, and mood swings.
• Headaches and Dizziness: Electrolyte imbalances, worsened by a lack of fat and water loss, can cause headaches and lightheadedness.

Long-Term Health Risks

A low-fat intake can lead to more significant health concerns.

The Threat of Protein Poisoning

One of the most dangerous outcomes of a lean carnivore diet is protein poisoning, or 'rabbit starvation'. This occurs when consuming too much protein relative to fat. The human body has a limited capacity to metabolize protein for energy. If more than 35-50% of calories come from protein, the liver can be overwhelmed, leading to:

• Nausea and gastrointestinal distress.
• Diarrhea and fatigue.
• Potential liver and kidney problems in severe cases.
• The explorer Vilhjalmur Stefansson experienced severe illness when consuming only lean meat.

Hormonal Imbalance and Skin Health

Fat is a crucial component for hormones, including estrogen and testosterone. A low-fat intake can disrupt the endocrine system, causing hormonal imbalances that impact mood, sleep, and reproductive health. Fat is essential for cell membrane health. Deficiency can manifest as poor skin health, dryness, and brittle nails.

Digestive Dysfunction

Digestive issues on the carnivore diet often stem from a lack of fat, not its overabundance. Lean protein without enough fat can cause problems. The digestive system requires fat to absorb fat-soluble vitamins (A, D, E, K). A lack of fat and fiber can cause inconsistent bowel movements, including both constipation and diarrhea.

Addressing Fat Deficiency: Ensuring Enough Fat

Correcting a low-fat diet is straightforward. The key is to focus on the fat that comes with the meat. The ideal macro ratio for carnivore is often 70-80% of calories from fat and 20-30% from protein.

• Prioritize Fatty Cuts: Choose cuts higher in fat like ribeye steaks, pork belly, brisket, and 80/20 or 73/27 ground beef.
• Add Rendered Animal Fats: Use beef tallow, lard, or ghee to cook meals. Drizzle melted fat over leaner cuts of meat to increase fat content.
• Use High-Fat Dairy (if tolerated): If dairy is tolerated, incorporate heavy cream, butter, or certain hard cheeses to boost fat intake.
• Snack on Fat: Eating bites of butter or fat trimmings can increase fat grams.
• Listen to Your Body: Pay attention to energy levels and hunger cues. If consistently hungry and fatigued, more fat is needed.

Comparison Table: Lean vs. Fatty Carnivore Diet

Feature	Lean Carnivore Diet (Insufficient Fat)	Fatty Carnivore Diet (Optimal Fat)
Energy Source	Inefficient protein metabolism; leads to energy crashes.	Efficient ketosis; provides stable, long-lasting energy.
Satiety	Poor satiety, leading to hunger and cravings.	High satiety; keeps you full for longer periods.
Digestion	Can cause inconsistent bowel movements, diarrhea, or constipation.	Supports healthy digestion and nutrient absorption.
Protein Risk	High risk of protein poisoning and related liver stress.	Safe protein levels; prevents protein overload.
Hormone Support	Inadequate fat for hormone production; potential imbalance.	Supports balanced hormone production.
Mood & Mental Clarity	Often accompanied by brain fog, irritability, and mood swings.	Supports mental clarity and stable mood.

Conclusion

Understanding the vital role of fat is key to success on a carnivore diet. While eliminating plant foods is important, ignoring macronutrient balance, particularly the high fat requirement, can cause serious health problems. The symptoms of low fat, from fatigue to protein poisoning, indicate that the body isn't getting adequate fuel. By incorporating fatty cuts and animal fats like tallow or butter, you can ensure sustained energy, hormonal balance, and optimal health while enjoying the carnivore lifestyle. Embrace fat as your body's primary fuel source. For additional information, Dr. Robert Kiltz offers resources on balancing fat and protein.

Frequently Asked Questions

How do I know if I'm not getting enough fat on the carnivore diet?

Signs include fatigue, low energy, frequent hunger, carbohydrate cravings, brain fog, moodiness, and poor skin health.

What is protein poisoning and how does it happen on a carnivore diet?

Protein poisoning, or 'rabbit starvation,' occurs from consuming too much protein without enough fat, overwhelming the liver and leading to symptoms like nausea and diarrhea.

What is the ideal fat-to-protein ratio for carnivore?

A common ratio is 70-80% of calories from fat and 20-30% from protein. A simpler guide is a 1:1 or 2:1 ratio of fat to protein by weight.

What are the best sources of fat on a carnivore diet?

Fatty cuts of beef like ribeye and brisket, pork belly, rendered beef tallow, lard, butter, and heavy cream (if tolerated) are all excellent sources.

Can low fat intake cause digestive issues on carnivore?

Yes, a lack of fat can cause digestive problems. Without enough fat to balance protein and aid digestion, constipation or diarrhea can result.

How can I easily add more fat to my carnivore meals?

Cook with generous amounts of butter, tallow, or lard. Melting butter over cooked meats or choosing fattier cuts of ground beef is effective.

Why do I feel cold on a low-fat carnivore diet?

Since fat is the primary source of fuel, a deficiency causes low energy. This can result in a drop in internal body temperature, making one feel cold.