Dante Carrillo
The carnivore diet, which consists of eating only animal products and excluding plant-based foods, has been praised for its health benefits, including weight loss, reduced inflammation, and improved digestive health. However, it has also been associated with several side effects, including nausea, which can be caused by a variety of factors. One of the main reasons for nausea is the drastic reduction in carbohydrate intake, which can lead to a process known as carnivore flu, resulting in digestive issues, fatigue, and irritability. Additionally, the high-fat content of the diet may cause nausea as the body adjusts to increased fat intake, and the lack of fiber can lead to changes in the microbiome, resulting in the production of toxic compounds that can contribute to nausea. Other factors that may contribute to nausea include dehydration and electrolyte imbalances. While these side effects are usually temporary, it is important to be aware of them and take steps to mitigate their impact, such as staying hydrated, consuming enough calories, and ensuring adequate electrolyte intake.
| Characteristics | Values |
|---|---|
| Nausea | Caused by the body's need to increase bile production and specific digestive enzymes to deal with the increased fat intake. |
| Dehydration | Caused by the body flushing fluids as it transitions into ketosis and metabolizes glycogen stored in the muscles. |
| Electrolyte imbalance | Caused by the loss of electrolytes as the body transitions into ketosis and starts burning fat for fuel. |
| Cravings | Caused by harmful yeasts and bacteria that are accustomed to being fed with sugar and insoluble fiber; they respond by sending out chemicals that trigger feelings of hunger and craving. |
| Leg cramps | Caused by mineral and electrolyte imbalances, specifically low levels of magnesium, sodium, and/or potassium. |
| Headaches | Caused by dehydration, loss of electrolytes, and/or the body's transition from using glucose to ketones for energy. |
| Digestive issues | Caused by the body's adjustment to a high-fat, low-carb diet, which can lead to constipation, bloating, and diarrhea. |
| Irritability | Caused by the body's adjustment to a new primary energy source (fats instead of carbs), resulting in temporary mood changes. |
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What You'll Learn
Nausea and vomiting
Nausea is a common side effect of the carnivore diet, especially during the transition phase. This is because the carnivore diet is typically high in fat and protein and very low in carbohydrates. This is a significant shift from the standard diet, which usually includes a mix of macronutrients.
The high-fat content of the carnivore diet can lead to nausea and even vomiting, as your gallbladder and pancreas need to increase their production of bile and enzymes to digest the increased fat intake. This transition phase can cause digestive issues, including nausea, constipation, and diarrhoea. Additionally, the sudden reduction in carbohydrates can lead to a decrease in the production of certain gut bacteria, which can result in nausea.
To manage nausea while on the carnivore diet, it is important to stay hydrated and ensure adequate electrolyte intake. Drinking mineral water and increasing salt consumption can help maintain hydration and replace lost electrolytes. Some people also find that adding a few drops of apple cider vinegar to water before meals can help alleviate nausea.
It is worth noting that the feeling of nausea usually subsides as your body adjusts to the diet. This adjustment period typically lasts between one to four weeks, after which your digestive system will flush and repopulate with beneficial bacteria. During this time, it is important to listen to your body and make adjustments as needed.
If nausea persists or becomes severe, it is important to seek medical advice. While the carnivore diet can have potential benefits, it is always recommended to consult with a healthcare professional before making any significant dietary changes.
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Dehydration and electrolyte imbalance
To combat dehydration, it is crucial to drink plenty of water. It is also important to increase your salt intake, as sodium is the most crucial electrolyte for maintaining fluid balance and muscle contractions, including those of the heart. Aim for 3,000-5,000 mg of sodium per day, which is roughly 1.5-2 teaspoons of salt. However, it's important to not overhydrate, as drinking excessive amounts of water can dilute your electrolyte levels.
In addition to sodium, other important electrolytes to focus on include potassium, magnesium, and calcium. Potassium can be obtained from beef, mackerel, bacon, and bone broth, with a recommended daily intake of 3,000-4,700 mg. Magnesium is important for muscle and nerve function, the immune system, and heart health, with a recommended daily intake of around 400 mg. Calcium is crucial for bone health, muscle contractions, and blood clotting, with a recommended daily intake of around 1,000 mg.
By understanding and managing your electrolyte intake, you can smooth out the transition to the carnivore diet, minimize adverse symptoms, and promote sustained health and well-being.
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Digestive issues
Additionally, the carnivore diet involves cutting out all fibre, which can lead to an overgrowth of bacteria and yeast in the intestines. This can cause digestive issues such as nausea, constipation, and diarrhoea. In the long term, other concerns like nutrient deficiencies may arise. However, these issues are usually temporary as your body adjusts to the new diet.
To avoid digestive issues, it is recommended to consume enough calories and stay hydrated by drinking plenty of water and mineral water, which has naturally hydrating electrolytes. It is also important to liberally salt your meals, as sodium intake is crucial in the carnivore diet. Consuming enough calories can help reduce "carnivore flu" symptoms such as headaches, brain fog, dizziness, and irritability.
Furthermore, the carnivore diet may require a transition period for your body to adjust. This is because your body needs to increase bile production and specific digestive enzymes to metabolise the high fat intake. It typically takes 1-4 weeks for the gallbladder to upregulate bile production, and during this time, you may experience digestive issues such as nausea. However, this is a normal part of the process, and your body will eventually adjust to its new energy source.
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Carb withdrawal
Carbohydrate withdrawal, or "carb crash", can cause flu-like symptoms, often referred to as the "keto flu". These symptoms can range from mild to severe and can last from a few days to several weeks. They include fatigue, shakiness, headaches, constipation, diarrhoea, bad breath, muscle weakness, and light-headedness.
The keto flu is your body's response to the sudden switch from using carbohydrates and glucose as fuel to using fat. This can be confusing for your body, as it normally only enters ketosis if you're starving or fasting. As your body adjusts to its new primary energy source, you may experience temporary mood changes, irritability, or feelings of lethargy.
To prevent and reduce symptoms of carb withdrawal, it is recommended to slowly cut back on carbs while increasing fat and protein intake. This can help you ease into the diet and make the transition smoother. Eating more fat can also help reduce cravings for high-carb foods. It is also important to stay hydrated, as the diet can quickly deplete your water stores, and get enough potassium and salt.
The carnivore diet is a very low-carbohydrate diet, and as such, can cause carb withdrawal symptoms. In addition to the keto flu, some people experience nausea and vomiting when starting the carnivore diet. This is because the gallbladder and pancreas, responsible for producing bile and enzymes to digest fats, need time to ramp up their activity. Over time, your body will typically adjust to the increased fat intake, and nausea will decrease or disappear.
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Nutrient deficiencies
The carnivore diet, which consists of only animal products, can lead to several nutrient deficiencies. This is because a diet that includes only meat may not provide all the nutrients that a human body requires.
One of the most common deficiencies is that of magnesium, potassium, and calcium. Potassium is an essential nutrient that regulates fluid balance in cells and blood pressure. Its deficiency can cause increased blood pressure, kidney stones, constipation, muscle weakness, and irregular heartbeat. Meat is not a great source of potassium, and even the best sources of potassium for a carnivore, such as mollusks and salmon, are low compared to plant foods. Calcium and magnesium intakes were also below the RDI in all the theoretical meal plans. An increased risk for inadequate mineral intake (magnesium, potassium, calcium) while following a carnivore diet is frequently cited, and therefore, supplementation with mineral electrolytes is common practice to address these inadequacies.
Vitamin A is another nutrient that may be lacking in a carnivore diet. It is important for the function of the eyes, heart, lungs, kidneys, and other organs. A deficiency in this vitamin can cause night blindness. The daily recommended intake of vitamin A (as retinol) is 700–900 mcg per day, and 3 ounces of beef liver provides many times that. Therefore, it is recommended that people on a carnivore diet eat organ meats like liver, kidney, sweetbreads, lungs, and brain.
Boron is another nutrient that may be deficient in a carnivore diet. It is not considered an essential nutrient, but it is important for the brain, bones, and immunity. Strict adherents to the carnivore diet may consider supplementing with boron, especially those at risk for certain chronic diseases.
Additionally, diets that exclude grain-based foods are often criticized for being inadequate in essential B-vitamins. While riboflavin, niacin, Vitamin B6, and Vitamin B12 were consistently sufficient across the meal plans, thiamin (Vitamin B1) was consistently insufficient. Inadequate thiamin intake can lead to the development of thiamin-deficiency diseases, including beri beri and Wernicke’s encephalopathy, both of which are considered rare.
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Frequently asked questions
Feeling sick or nauseous on the carnivore diet is a common side effect, especially in the early stages, as your body adjusts to its new primary energy source of fats instead of carbs. This is known as the "carnivore flu" and it typically subsides within a few weeks.
The most common symptoms of the carnivore flu are fatigue, digestive discomfort, cramps, headaches, irritability, and brain fog.
To alleviate the symptoms of the carnivore flu, it is recommended to stay hydrated, consume enough calories, and maintain electrolyte balance by consuming sodium, magnesium, and potassium. Regular physical activity can also help to rebalance electrolyte levels.
The carnivore flu typically lasts for a few days to a few weeks. The duration may depend on factors such as your previous diet, electrolyte balance, activity level, metabolism, and health.
The long-term side effects of the carnivore diet are not well known due to a lack of extensive research. However, concerns such as nutrient deficiencies and high cholesterol may arise over time. It is recommended to consult a healthcare professional before starting any new dietary regimen, especially for individuals with underlying health conditions.
