The Carnivore Diet, known for its focus on animal-based foods, has garnered attention for its potential effects on metabolic markers and overall health. However, transitioning to an all-meat lifestyle can present challenges, including dizziness. While research on the Carnivore Diet's side effects is limited, understanding potential issues and how to address them is crucial.
What to Consider Before Going All Carnivore?
The Carnivore Diet prioritizes simplicity by focusing on animal-based foods to improve health. However, this all-meat lifestyle isn’t without downsides for everyone. Before eliminating all veggies, understand what you might run into if you decide to go full Carnivore.
It's important to note that abruptly switching from a high-carbohydrate diet to a fully Carnivore Diet may not be the best approach. Taking the necessary steps is essential, especially when it comes down to our health. If you used to be on a high-carb diet, it can be better to start with a Low-Carb Diet. Then, when your body adapts to the low-carbohydrate eating plan, move on to the next step until you reach the Carnivore Diet to maximize positive effects and ditch side effects.
Possible Short-Term Side Effects
The Carnivore Diet can have short-term side effects in some individuals, including:
- Carnivore Flu
- Bad Breath and Bad Taste in the Mouth
- Dry Mouth
- Dizziness and Irritability
- Fatigue
- Brain Fog
- Oxalate Dumping
- Headache
- Nausea
- Digestive Issues (Diarrhea, Constipation)
- Cravings
- Chills
- Muscle Cramps and Soreness
- Rapid Heart Rate
- Electrolyte Imbalance
Potential Long-Term Side Effects
Long-term side effects of the Carnivore Diet may include:
Read also: The Carnivore Diet: An Autoimmune Solution?
- Nutrient Deficiency
- Links to Certain Types of Cancer
- Cholesterol Problems
- Gout
- Heart Problems
- Liver and Kidney Issues
Dizziness on the Carnivore Diet: Unpacking the Causes
Dizziness and irritability can happen because of low blood sugar and electrolyte imbalances. In the early on a Carnivore Diet, the body tries to adjust to burning fat instead of carbs, so it takes time to regulate energy levels.
Several factors can contribute to dizziness when starting a Carnivore Diet:
Electrolyte and Fluid Imbalances
As you transition into ketosis, your body burns through your glycogen stores, the backup supply of carbs stored in your muscles and liver. These carbs are stored with large amounts of water, which contain electrolytes, such as potassium and sodium, that help regulate your body's fluid balance. As you burn through your glycogen stores, all of the water and electrolytes they contain are flushed out through your urine. This can cause dizziness if you're not drinking enough, not adding enough salt to your diet, or both.
These fluid losses can easily lead to dehydration, which can cause extreme thirst, dry mouth, dry skin, fatigue, and dizziness. Additionally, electrolyte losses may also cause dizziness because they can lower your blood pressure. When there are huge shifts in electrolyte levels, such as those that occur when you first start keto, you're also likely to experience so-called “keto flu” symptoms.
Low Blood Sugar
Eating less sugar and shifting from carbohydrates to fat can lower blood pressure.
Read also: The Carnivore Diet's Impact on Sleep
Carnivore Flu
One of the most common Carnivore Diet side effects, which may occur in the early days of trying this low-carb eating style is Carnivore flu. Carnivore flu is a reaction of our body to changes in macronutrient ratio, which means increasing fat and protein and decreasing carbohydrates. It can lead to a series of minor side effects that usually fade away within a week or two, depending on how your body takes it and how fast it can adapt.
The symptoms can include Bad Breath and Bad Taste in the Mouth, Dry Mouth, Dizziness and Irritability, Fatigue, Brain Fog, Oxalate Dumping, Headache, Nausea, Digestive Issues, Cravings, Muscle Cramps and Soreness, Rapid Heart Rate, and Electrolyte Imbalance.
Strategies to Mitigate Dizziness
Fortunately, dizziness on the Carnivore Diet is often temporary and manageable. Here are some effective strategies:
Stay Hydrated
Drinking adequate water is the simplest and best way to ditch Carnivore flu symptoms because dehydration causes most of these symptoms. When you're cutting out watery foods, such as fruits and vegetables, the body naturally needs more water, which can lead to dehydration and dry mouth.
Balance Electrolytes
You can add some salt to your foods to simply balance your electrolytes and avoid all the hassle their imbalance can cause. Consume sodium, magnesium, and potassium to compensate for the lost electrolytes. You can add extra salt to your Carnivore dishes or use electrolyte drinks.
Read also: Troubleshooting Carnivore Diet Diarrhea
Consume Enough Calories
Getting enough calories helps reduce Carnivore flu symptoms. Although you may feel full on a Carnivore Diet, as fat and protein in Carnivore foods make you feel satiated, you still need enough calories to go through the day. Find out your ideal daily caloric needs (you can consult a healthcare professional) and consume enough food to provide the needed energy, which helps reduce keto flu symptoms (headaches, brain fog, dizziness, and irritability).
Gradual Transition
A gradual transition is the key. Of course, you need to be patient with every new diet to get adapted and see the best results.
Regular Physical Activity
Regular physical activity helps you sweat, which is an effective way to eliminate toxins and naturally rebalance your electrolyte levels. Sweating due to regular physical activity is a good way to toss toxins and rebalance your electrolyte levels.
Avoiding Common Misconceptions
They keep saying a Carnivore Diet may lead to nutrient deficiencies simply because you don’t get the vitamins found in plant-based foods. However, you will get the essential nutrients from animal-based foods without needing to eat plants, which puts you at risk of toxins that cause digestive issues way more than you think!
Also, there are misconceptions about the effectiveness of plants. Everybody thinks green means healthy, but not always! Sometimes, we don’t have to use the nutrients from these “greens” to survive, and sometimes, they do more harm than good. This is also the case with fiber. Many people think we have to consume fiber for our bowels to work. But it is not true for everybody.
The best way to get rid of all this confusion is to see what works for YOU! Fiber and plant-based foods may be great for someone but horrible for the other.
Long-Term Considerations and Potential Risks
While the Carnivore Diet may offer short-term benefits, it's essential to consider potential long-term risks:
Nutrient Deficiencies
Although some studies show that consuming too much red and processed meats is linked to an increased risk of colorectal cancer, the exact connection is still disputed. To stay safe, we should avoid overconsuming everything, even the healthiest things like water. We should also choose organic and whole foods over processed products.
Cholesterol Problems
There are contrasting studies about the Carnivore Diet side effects on cholesterol. Some studies suggest that for some people, eating a lot of saturated fats and cholesterol from fatty cuts of meat can increase LDL ("bad") cholesterol levels, which is linked to heart disease.
Lipid markers can improve in some people on a Carnivore Diet, but individuals who have genetic predispositions (such as familial hypercholesterolemia) or underlying conditions should talk to their physicians before trying Carnivore.
Gout
The Carnivore Diet can be high in purines, which are found in red meats, organ meats, and seafood. These break down into uric acid, and if the body has underlying problems in eliminating it, it can amass in joints, leading to painful gout attacks.
However, the connection between meat and gout is not straightforward, and the main causes of gout, according to studies, are genetic problems, medical conditions, medications, and dehydration.
Heart Problems
While there are many studies suggesting that saturated fats, which are mostly found in animal-based foods, can lead to cardiovascular problems, there are a good number of studies showing that there isn’t a clear link between consuming fat on low-carb, animal-based diets like Carnivore and many major heart problems. That said, if you have high blood pressure or underlying heart problems, you need to consult your healthcare provider before starting a Carnivore Diet.
Generally, the Carnivore Diet does not cause cardiovascular issues, but you should eat saturated fats in moderation and do regular exercises to have a healthy heart and body.
Liver and Kidney Issues
Studies show that individuals with kidney problems need to go easy on protein-rich foods. However, other studies indicate patients with mild renal failure did not experience kidney problems after going on a very low-carb keto diet. However, it is safer to talk to your doctor before starting Carnivore if you have previous kidney problems.
Studies about the effects of low-carb diets on nonalcoholic fatty liver disease (NAFLD) showed positive effects of these diets on liver functions because such diets help lower fat in the body and liver.
Is the Carnivore Diet Safe? Who Shouldn't Try It?
Generally, yes, but it depends on your health condition and goals you have in mind. If you can maintain balance, you can gain a lot of benefits from a low-carb diet like Carnivore. This is because Carnivore focuses on healing by targeting the main causes of chronic diseases, such as inflammation, hormonal imbalances, insulin resistance, autoimmune conditions, and even cancer.
Additionally, while limited studies were done on the long-term effects of low-carb diets, a 2004 study shows that ketogenic diets don’t cause dangerous side effects in the long run. But if you have any underlying conditions or if you are new to the low-carb lifestyle, you must consult your healthcare professional because it may not be the best choice for some individuals.
The Carnivore Diet may not be the best choice for those who have the following conditions:
- Individuals with Certain Health Conditions: People with pre-existing health conditions, such as kidney issues, metabolic disorders, or cardiovascular diseases
- Pregnant or Breastfeeding Women
- Individuals with Eating Disorders
- Those at Risk of Nutrient Deficiencies
- People with Gastrointestinal Issues
- Children: The safety of the Carnivore Diet for children has yet to be well-studied. Children have unique nutritional needs for growth and development, so they must change diets after consulting healthcare professionals.