Carnivore Diet Side Effects

You’ve heard all sorts of hype surrounding this radical nutritional approach called the carnivore diet. Eliminating everything but meat sounds crazy, but people say it can transform the way you feel physically and mentally. We’re here to look at the carnivore diet side effects and help you find out if this is something you should try, or if it’s only going to cause more harm than good.

Key Takeaways

• The carnivore diet eliminates everything from your plate except animal-based foods (meat, eggs, some dairy, etc.)
• Potential benefits include weight loss, muscle growth, fewer energy crashes. Some people go carnivore to manage inflammatory conditions, too.
• Side effects of carnivore diet include fatigue, digestive discomfort, nutritional deficiencies, headaches, and more.
• Most carnivore diet side effects can be alleviated by following a modified approach, or at the very least, through supplementation.

Overview of the Carnivore Diet

The carnivore meal plan is as simple as it gets. You stop eating any sort of plant-based foods and stick with JUST animal-derived foods. No more fruits, veggies, grains, or any sort of processed junk. Just meat, eggs, and in some cases, dairy.

We know it sounds a bit ridiculous at first, but the diet makes sense when you dig deeper into the rationale behind excluding all those other foods. 

What’s Allowed on the Carnivore Diet?

The carnivore diet food list is a lot more extensive than people assume at first glance. You can eat any sort of animal product as long as it isn’t processed with plant-based ingredients. That means:

• Chicken
• Beef
• Pork
• Wild game meat
• Fish
• Eggs
• Some cheese
• Bone broth
• Butter & ghee

That’s what your shopping list will consist of. That rules out a lot of the foods you’ve probably eaten your whole life. That’s intentional. Eliminating plant-based foods is where most of the benefits come from.

Potential Benefits of the Carnivore Diet

The premise behind the carnivore diet is that plant-derived foods have anti-nutrients, which only cause more harm than good. Those who advocate for this diet say that our bodies were never meant to digest things like grains, fruits, veggies, etc. 

Our ancestors thrived on a meat-based diet. Even though they were hunters AND gatherers, the type of plant-based foods we eat today has changed dramatically from what used to be available. Everything today is hyper-processed.

That’s where a lot of modern-day dietary allergies and ailments come from. Diet. Eliminating everything and getting back to basics gives you the chance to find out what was causing an issue in the first place. People who go carnivore say that after making it through the initial adjustment period, they notice benefits such as:

• Weight loss
• Muscle gain
• Sharper focus
• Smoother energy
• Less discomfort
• Fewer decisions around meal planning

Some people even manage autoimmune and inflammatory conditions by going carnivore. But before you rush to make the switch, we want you to be aware of the good AND bad. So what are the carnivore diet side effects? 

Possible Carnivore Diet Side Effects to Prepare For

You should know there is this phenomenon called the carnivore flu. It’s the same thing as the keto flu, if you’re familiar with that. Basically, these types of elimination diets are very different from what your body is used to. There is an adjustment period where you feel worse before you feel better. Here are some of the side effects of carnivore diet you should brace yourself for. 

Digestive Discomfort

Your gut is used to breaking down tons of carbs and fiber - for better or worse. It should come as no surprise that your digestive system goes into shock when you take these nutrients away and feed it JUST fat and protein.

People feel everything from nausea and cramps to constipation as their bodies try to get used to this new normal. It’s uncomfortable, but it’s also temporary - so try to stay hydrated in the meantime. 

Fatigue and Brain Fog

You may deal with brain fog or sluggish physical energy levels during the adaptation phase as your body tries to figure out how to use fat for fuel rather than carbohydrates. Your body is used to running on glucose for energy, and now, it has to work with ketones instead.

Again, this is temporary - so do your best to fight through it knowing that you’ll enjoy sharper focus and smoother energy without the spikes and crashes you used to deal with. 

Cravings 

This one is tough. Your mind is going to try and play tricks on you, making you think that you need sugar. You don’t, and it’s all in your head. This is where your mental resiliency really gets tested. 

Still, it’s worth having solid carnivore diet snacks on hand for when this happens. That’s where our meat chips can be your saving grace. We’ve had customers call them “meat pastries” because they start out light, crispy, and airy before melting in your mouth, giving way to tantalizing flavors.

Yet, Carnivore Chips only have 2 ingredients - meat and salt. That’s it. They’re totally carnivore approved. These are some of the best high-fat snacks you can have in your arsenal.

Headaches

Headaches are unfortunately quite common at first, probably because your body is no longer getting the glucose it used to, and now it has to work overtime to make ketones for energy. This, coupled with dehydration and electrolyte loss, can take a toll.

Nutrient Deficiencies

This is the biggest long-term concern with carnivore diet. You’re obviously cutting out a massive source of nutrition by eating exclusively from the animal kingdom. You might not get the Vitamin C, potassium, magnesium, and fiber you need.

That said, you can minimize the carnivore diet side effects associated with nutrient deficiencies by consuming organ meats and taking the right supplements. Don’t forget the seafood and bone broth, either!

The Truth About Cholesterol

One of the first things that pops up when you research side effects of carnivore diet is probably cholesterol. We see a lot of misinformation on this topic.

High cholesterol, particularly LDL (the “bad” cholesterol), is linked to an increased risk of heart disease. That much is well-documented. But higher cholesterol isn’t always negative. There is a good type of cholesterol, and it’s important to distinguish between the two.

Many people who start the carnivore diet find their “good” cholesterol jumps - that’s HDL we’re talking about. Those same groups say their triglyceride levels dropped. So, the carnivore diet may not be as harmful to your heart as you’ve been led to believe. 

Can the Carnivore Diet Be Safe?

You’ll get a different answer depending on who you ask - which probably means the truth lies somewhere in the middle. Traditional dietary advice would tell you that too much of anything can be harmful, which is why the idea of eating only red meat sounds dangerous. But remember, you aren’t just eating steak every day. You can round out your diet with chicken, pork, fish, organ meats, wild game, eggs, the list goes on and on.

That’s the key takeaway today. You can make this diet whatever you want it to be. A lot of people end up following a modified diet, where they enjoy 90% carnivore-friendly foods and fill in the gaps with unprocessed fruits and veggies to get missing nutrients.

Who Should Not Try the Carnivore Diet?

We don’t want to make it sound as if this is a safe diet for everyone across the board. Anyone with a history of heart disease or high cholesterol should talk to their doctor before trying the carnivore diet. 

For what it’s worth, the standard American diet isn’t exactly good for you, either. Any diet you follow is going to have pros and cons. Carnivore is no exception. For example, long-term consequences of the standard American diet:

• Obesity
• Diabetes
• Heart disease
• Stroke
• Certain cancers
• Digestive issues
• Poor bone health
• Mental health disorders
• Chronic inflammation
• Liver disease

We encourage you to continue learning about carnivore before diving into this journey, and to approach everything you get told with a grain of salt. 

Closing Thoughts on the Side Effects of Carnivore Diet

Whether you’re dealing with constipation on carnivore diet or sluggish energy levels, these carnivore diet side effects are temporary. Do your best to weather the storm, knowing the carnivore diet side effects will pass, and you’ll be better off in the long run.

In the meantime, keep yourself comfortable with the right snacks. Find your new favorite variety below, and see what keeps carnivores coming back for more!

Ribeye chips | Steak chips | Beef chips | Brisket chips