Embarking on a carnivore diet, a restrictive eating plan centered around animal products, can trigger a range of initial side effects as your body adjusts to the drastic shift in fuel sources. These symptoms, often referred to as "carb withdrawal" or "keto flu" (even though the carnivore diet isn't exactly keto), can be challenging but are usually temporary. Understanding these potential issues and implementing proactive strategies can significantly ease the transition.
Understanding the Initial Challenges
When initiating a carnivore diet, individuals may encounter several common side effects:
- Headaches
- Leg cramps
- Constipation
- Low-carb flu
These symptoms, while uncomfortable, are typically a sign that your body is adapting to the new dietary regime.
The Low-Carb Flu: Causes and Management
A common hurdle during the first one to two weeks of a carnivore diet is the "low-carb flu," characterized by symptoms like:
- Headaches
- Fatigue
- Nausea
- Confusion
- Irritability
This cluster of symptoms is primarily attributed to dehydration and sodium deficiency, stemming from increased urine salt loss.
Read also: The Carnivore Diet: An Autoimmune Solution?
The Role of Insulin and Sodium
Carbohydrates elevate insulin levels, prompting the kidneys to retain sodium and water. Eliminating carbohydrates reverses this process; the kidneys no longer retain excess sodium, leading to increased sodium and water loss during the adaptation phase.
Addressing Low-Carb Flu
Fortunately, managing low-carb flu is often straightforward:
- Increase Sodium Intake: Dissolve half a teaspoon of salt in a glass of water and drink it. This can provide relief within 15-30 minutes. Repeat once or twice daily as needed during the first week. Alternatively, consume bouillon or broth.
- Hydration: Drink plenty of water.
- Electrolytes: Ensure adequate intake of magnesium and potassium, in addition to sodium.
If these measures don't completely eliminate symptoms, persistence is key. Remaining symptoms are likely to subside as your body adapts to the carnivore diet.
Addressing Specific Symptoms
Leg and Foot Cramps
Leg or foot cramps can arise when starting a strict carnivore diet, potentially due to mineral loss, particularly magnesium. Staying well-hydrated and maintaining adequate salt intake can help prevent these cramps.
Constipation
Constipation is another potential side effect. Dehydration is a frequent cause, so drinking plenty of water and ensuring adequate salt intake are crucial to prevent it.
Read also: The Carnivore Diet's Impact on Sleep
Bad Breath
A strict low-carb diet like the carnivore diet can sometimes lead to bad breath with a fruity smell, caused by acetone, a ketone body. This is usually temporary, resolving within a week or two for most. Maintaining hydration, practicing good oral hygiene, and using breath fresheners can help manage this.
Elevated Heart Rate
Initially, a carnivore diet may cause a slightly elevated heart rate and a harder heartbeat sensation. This is usually normal, but ensuring hydration and adequate salt intake is vital.
Managing Medications
- Diabetes Medication: Closely monitor blood sugar levels and work with your healthcare provider to safely adjust medication, as insulin sensitivity improves on a carnivore diet. The risk of hypoglycemia is low for those managing diabetes with diet or metformin alone.
- High Blood Pressure Medication: A carnivore diet typically improves or normalizes blood pressure, potentially reducing the need for medication. Dosage adjustments may be necessary to avoid low blood pressure.
Reduced Physical Performance
Transitioning to a carnivore diet may temporarily decrease physical performance due to dehydration and salt deficiency. Adequate hydration and salt intake before exercise can mitigate this. Over time, as your body adapts to burning fat for energy, endurance activities may see significant benefits.
Temporary Hair Loss
Temporary hair loss can occur 3 to 6 months after starting a significant dietary change, including a carnivore diet. This is usually temporary, with hair regrowth occurring over time. Maintaining a nutritious diet, avoiding extreme calorie restriction, and ensuring adequate protein intake can minimize the risk.
Lipid Profile Considerations
A carnivore diet generally improves the lipid profile, increasing "good" HDL cholesterol and decreasing triglycerides. LDL cholesterol may shift towards larger, less harmful particles. However, some individuals may experience elevated total and LDL cholesterol levels.
Read also: Troubleshooting Carnivore Diet Diarrhea
Managing Elevated Cholesterol
If LDL cholesterol rises significantly:
- Reduce saturated fat intake.
- Eat only when hungry.
- Incorporate more unsaturated fats.
- Consider a less strict version of the carnivore diet that isn't focused on achieving ketosis.
For individuals with extremely high cholesterol levels or at risk of heart disease, statins may be considered.
Other Considerations
Alcohol Tolerance
Alcohol tolerance may decrease significantly on a carnivore diet, so exercise caution when drinking.
Gout
While gout is sometimes associated with high-meat, low-carb diets, the relationship is complex. High sugar intake is a greater risk factor for gout than low-carb diets. Evidence suggests the risk of gout may decrease long-term on a low-carb carnivore diet.
Strategies for a Smoother Transition
Several strategies can further ease the transition to a carnivore diet:
- Gradual Reduction of Carbs: Instead of abruptly eliminating carbohydrates, gradually reduce their intake while increasing fat and protein.
- Prioritize Nutrient Density: Focus on consuming nutrient-rich animal products to minimize the risk of deficiencies.
- Listen to Your Body: Pay attention to your body's signals and adjust your diet accordingly.
- Manage Stress: Stress can exacerbate carb withdrawal symptoms, so prioritize stress-reducing activities.
- Stay Hydrated: Drink plenty of water throughout the day to combat dehydration.
- Ensure Adequate Sleep: Aim for 7-9 hours of quality sleep per night to support overall health and well-being.
- Consider Electrolyte Supplementation: Supplementing with electrolytes like sodium, potassium, and magnesium can help replenish lost minerals and alleviate symptoms.
Why Does Keto Flu Happen?
Keto flu is the catch-all term for the symptoms triggered by the metabolic changes that happen when you reduce your carb intake to a point your body needs to rely on fat for fuel, rather than carbs. A common carb goal for keto dieters is below ~100g of carbs a day. Symptoms can cover quite a range, from muscular to cognitive, and tend to occur within the first few days of eating a keto diet. But this isn't a hard rule. Some people never get any symptoms, while others may start to feel lousy months into the program. Typically our bodies use glucose molecules, AKA broken down carbohydrates, for energy. You eat a banana, your blood sugar rises with the influx of glucose, and your pancreas releases the blood sugar regulation hormone insulin. Insulin then shuttles the glucose into your cells to use for cellular energy.
When you minimize carbs, you minimize those blood sugar levels and insulin. So now rather than primarily using carbs and glucose to fuel your body, you’re primarily using fat and ketones. That's why people with diabetes are sensitive to salt. That's not a coincidence. Without enough sodium, you won't feel or perform your best.
If you’re experiencing headaches, weakness, low energy, fatigue, muscle cramps, brain fog, insomnia, salt cravings, or irritability during a low-carb diet, try consuming more sodium. Salt your food twice as much. Overhydration symptoms can include headaches, confusion, muscle cramps, low energy, irritability.
The symptoms of dehydration and overhydration sound pretty similar, right? This can make diagnosing the culprit tricky. Thirst is a brilliant guide to hydration needs. Adding electrolytes (especially sodium) to the mix helps prevent overhydration as well as sodium deficiency.
Carbs and sugar activate reward pathways in your brain, so eliminating them can cause carb cravings and other “withdrawal” symptoms (keto flu). I hesitate to use the word "withdrawal" because sugar isn't an addictive drug. That's why food companies cram so much sugar into everything. See how you feel at that level, wait a week or two for your body to adjust, then continue to ratchet down. This slow but steady approach can allow you to ease off carbs without triggering cravings.
Also, keep in mind that keto doesn't work for everyone. You might feel your best at 100 or more grams of carbs per day. That's okay! Just don't give up on keto without optimizing your sodium and hydration status first (causes 1 and 2). That way, you'll know it's a carb problem, not a salt or fluid problem.
Like we learned above, when you reduce your carb intake, your body has to use fat and ketones for fuel instead of carb. Athletes, for instance, tend to be fat-burning machines. But some people can take a few days or weeks for their body to get fully up to speed and to feel "locked in" on keto. If you get too frisky with this supplement, you may find yourself sprinting to the bathroom, praying desperately for it to be unoccupied.
tags: #carnivore #diet #carb #withdrawal #symptoms