What happens when you go full carnivore?

While some indigenous populations have historically consumed predominantly animal-based diets for generations, modern followers often report drastic health changes when they go full carnivore, from weight loss to improved mental clarity. This restrictive eating plan involves eliminating all plant-based foods and relying exclusively on animal products.

Quick Summary

Adopting a full carnivore diet forces a metabolic shift into ketosis, which can cause a temporary 'keto flu' as the body adapts. While proponents cite potential benefits like weight loss and reduced inflammation, health professionals raise significant concerns about nutrient deficiencies, long-term sustainability, and increased cardiovascular risks.

Key Points

• Initial Transition: The first few weeks on a full carnivore diet involve a 'keto flu' with symptoms like fatigue and headaches as the body switches to burning fat for fuel.

• Reported Benefits: Proponents claim short-term benefits such as weight loss, reduced inflammation, and improved mental clarity due to carb elimination, though evidence is largely anecdotal.

• Major Risks: The diet's restrictive nature leads to potential deficiencies in fiber, Vitamin C, and other vital nutrients found in plant-based foods.

• Cardiovascular Concerns: High intake of saturated fat and sodium from animal products can raise LDL cholesterol and blood pressure, increasing heart disease risk.

• Gut Health: The complete absence of fiber can cause digestive problems and disrupt the balance of gut bacteria, potentially leading to long-term issues.

• Sustainability: The diet is considered unsustainable long-term by many health experts, citing its restrictive nature and nutritional imbalances.

The Initial Adaptation Phase: The 'Keto Flu'

When you first go full carnivore, your body undergoes a significant metabolic shift from burning carbohydrates (glucose) for energy to using fat. This period, often called the 'keto flu' or 'carnivore flu,' can be challenging but typically resolves as your body adapts. Symptoms are caused by this metabolic change and a loss of electrolytes due to reduced insulin levels.

Common 'Keto Flu' Symptoms

• Headaches and fatigue
• Irritability and brain fog
• Dizziness and muscle cramps
• Nausea or stomach upset
• Intense cravings for carbohydrates

Most people experience these symptoms for a few days to a few weeks, after which energy levels generally stabilize. Staying hydrated and supplementing with electrolytes, particularly sodium, can help manage the transition.

Potential Short-Term Benefits and Reported Improvements

Many individuals who go full carnivore report experiencing several positive outcomes, though much of the supporting evidence is anecdotal or derived from broader ketogenic studies. The exclusion of highly processed foods and sugar is often cited as the reason for initial improvements.

Reported Benefits

• Weight Loss: The high protein and fat intake promotes satiety, which can lead to reduced overall calorie consumption. Combined with the body's use of fat for fuel, this can result in weight loss, especially in the short term.
• Reduced Inflammation: Some followers, particularly those with autoimmune conditions, report reduced inflammation. This may be linked to the elimination of potential plant-based triggers like oxalates and lectins, although red meat can also increase inflammation.
• Improved Blood Sugar Control: By eliminating carbohydrates, the carnivore diet can stabilize blood sugar levels, which is especially relevant for those with type 2 diabetes. Many report reducing or eliminating their reliance on diabetes medication.
• Enhanced Mental Clarity: Anecdotal reports frequently mention reduced brain fog and improved mental focus once fat-adapted.

Significant Health Risks and Long-Term Concerns

Despite the reported benefits, health professionals express significant concerns about the long-term implications of this highly restrictive eating plan. The extreme nature of the diet raises questions about nutritional completeness and potential negative health outcomes.

Nutritional Deficiencies

By eliminating entire food groups like fruits, vegetables, and whole grains, the carnivore diet lacks several key nutrients. Critical deficiencies include:

• Fiber: Found only in plant foods, fiber is crucial for digestive health, and its absence can cause both constipation and, paradoxically, diarrhea.
• Vitamin C: Without fruits and vegetables, intake is very low. While some is found in organ meats, deficiencies can occur.
• Antioxidants and Phytonutrients: These beneficial compounds, prevalent in plants, are entirely missing, which can impact immune function and increase disease risk.

Cardiovascular and Kidney Health

• High Saturated Fat and Cholesterol: The diet's reliance on fatty meats and dairy can lead to high intake of saturated fat, which has been linked to increased 'bad' LDL cholesterol and a higher risk of heart disease.
• High Protein Stress on Kidneys: Chronically high levels of animal protein can place added stress on the kidneys, especially for those with pre-existing kidney issues. Some case studies have linked the diet to kidney stone formation.

The Absence of Fiber and Its Gut Health Impact

One of the most significant concerns for health experts is the complete lack of fiber. Fiber plays a crucial role in maintaining a healthy and diverse gut microbiome. The carnivore diet's removal of all fiber sources can lead to dysbiosis, an imbalance of gut bacteria. This can not only cause digestive distress but has also been linked to potential long-term issues like gut inflammation and even colon cancer.

What to Eat and What to Avoid

For those who choose to try the carnivore diet, the food list is straightforward. Focus is placed on animal-sourced products, often with an emphasis on fattier cuts of meat for energy.

Carnivore Food List

• Meat: Beef, pork, lamb, and other red meats are staples. Fatty cuts like ribeye are popular.
• Poultry: Chicken, turkey, and other fowl, often with the skin on.
• Fish: Fatty fish like salmon and mackerel, as well as shellfish.
• Organ Meats: Nutrient-dense options like liver, kidney, and bone marrow are encouraged to mitigate some nutrient deficiencies.
• Eggs: A core part of the diet, providing protein and fats.
• Animal Fats: Tallow, lard, and butter are used for cooking.
• Dairy (Optional): Some adherents include certain low-lactose dairy products like hard cheeses or heavy cream if tolerated.

Foods to Strictly Avoid

This includes virtually all plant-based items:

• Fruits and vegetables
• Grains and legumes
• Nuts and seeds
• Sugar and processed sweets
• Seed oils
• Alcohol

Comparison: Carnivore Diet vs. Balanced Diet

Feature	Carnivore Diet	Balanced Diet (e.g., Mediterranean)
Carbohydrates	Near zero	Moderate (complex carbs, fiber)
Protein	Very high	Moderate (lean protein sources)
Fat	High (mostly saturated)	Moderate (balanced saturated and unsaturated)
Fiber	None	High (fruits, vegetables, grains)
Micronutrients	Limited (potential deficiencies)	Diverse (vitamins, minerals, phytonutrients)
Sustainability	Questionable (long-term adherence)	High (variety, moderation)

What Happens When You Stop?

Just as there is an adaptation period to start the diet, there is another when stopping. Reintroducing foods, especially carbohydrates and fiber, can cause a range of symptoms as the gut microbiome adjusts. Many former adherents report digestive issues, inflammation flares, and a return of prior health issues if the underlying triggers were plant-based. Easing off the diet slowly, reintroducing one food group at a time, is often recommended to monitor for adverse reactions.

Conclusion

Deciding to go full carnivore is a highly restrictive and controversial choice with both potential short-term benefits and considerable long-term risks. While anecdotal reports highlight positive effects like weight loss and reduced inflammation, robust scientific research supporting the diet's safety and effectiveness over extended periods is lacking. The elimination of entire food groups, especially fiber-rich plants, raises concerns about nutrient deficiencies, gut health, and cardiovascular risk. For most, a balanced diet rich in a variety of whole foods is considered a safer, more sustainable, and more scientifically-backed approach to long-term health. Anyone considering this drastic change should consult with a healthcare professional to ensure they are making an informed and safe decision. For broader health recommendations, you can consult sources like the Cleveland Clinic.

Frequently Asked Questions

What is the 'keto flu' on a carnivore diet?

The 'keto flu' refers to a cluster of symptoms, including headaches, fatigue, and irritability, that can occur during the first few weeks as your body adapts from using carbohydrates to burning fat for energy.

Can you get nutrient deficiencies on a carnivore diet?

Yes, it is possible. The exclusion of all plant-based foods eliminates key sources of fiber, Vitamin C, antioxidants, and other vitamins and minerals, which can lead to deficiencies.

Does the carnivore diet harm gut health?

The complete absence of fiber can disrupt the gut microbiome, potentially causing digestive issues like constipation or diarrhea. Fiber is essential for feeding beneficial gut bacteria.

What happens when you stop the carnivore diet?

When reintroducing other foods, particularly carbohydrates and fiber, you may experience digestive upset, bloating, and inflammation as your body and gut bacteria readjust. It is recommended to reintroduce foods slowly.

Is the carnivore diet healthy long-term?

Health experts are concerned about the long-term safety of the carnivore diet. There is limited robust research, and concerns include increased risk of cardiovascular disease, kidney stress, and nutrient deficiencies.

Does a carnivore diet help with weight loss?

In the short term, many people experience weight loss due to increased satiety from high protein and fat intake, which can lead to reduced calorie consumption. However, long-term effectiveness varies.

Can the carnivore diet help autoimmune conditions?

Some individuals with autoimmune conditions anecdotally report symptom relief on the carnivore diet, potentially by eliminating plant-based dietary triggers like lectins and oxalates. However, scientific evidence from controlled studies is limited.