The carnivore diet, a radical shift from traditional dietary norms, has gained popularity due to its purported benefits. This diet involves consuming only animal-based foods, eliminating plant-based foods altogether. The goal is to put the body into a fat-fueled state, mimicking the effects of ketosis. However, some individuals experience an unexpected side effect: feeling cold, especially in their hands and feet, even after initially feeling good and even hot. This article explores the reasons behind this phenomenon and offers strategies to combat it.
Understanding the Carnivore Diet and Initial Adaptation
The carnivore diet works by shifting the body's primary fuel source from glucose to fat. When you drastically reduce carbohydrate intake, your body begins to burn ketones, which are byproducts of fat breakdown, for energy. This process is similar to what happens during a ketogenic diet.
Initially, many people report feeling energetic and warm upon starting the carnivore diet. This could be due to the increase in noradrenaline and adrenaline, which speed up the metabolic rate and enhance focus, mood, libido, and energy. However, over time, some individuals begin to experience persistent coldness.
Why You Might Feel Cold on a Carnivore Diet
Several factors can contribute to feeling cold on a carnivore diet. These include:
1. Elevated Catecholamines and Vasoconstriction
While noradrenaline and adrenaline are beneficial for energy and focus, excessive amounts can cause vasoconstriction, which is the narrowing of blood vessels. This can lead to reduced blood flow to the extremities, such as hands and feet, causing them to feel cold. This effect may become more prominent the longer you adhere to the diet.
Read also: Solutions for Carnivore Diet Fatigue
2. Thyroid Function Suppression
The ketogenic diet, which the carnivore diet closely resembles, is known to suppress thyroid function. The thyroid gland produces hormones, primarily T4 (thyroxine) and T3 (triiodothyronine), that regulate metabolism and body temperature. T4 is a prohormone that needs to be converted into T3, the active form, by enzymes called deiodinases.
A ketogenic diet can interfere with this conversion process, leading to lower levels of T3 and a higher ratio of reverse T3 (rT3), which blocks the effects of T3. Even a few weeks on a keto diet can significantly lower T3 levels. Low T3 levels can result in a slower metabolism and reduced heat production, making you feel cold.
3. Insufficient Fat Intake
A common misconception is that the carnivore diet is a high-protein diet. In reality, it’s a high-fat, moderate-protein diet. Fat is the primary energy source on this diet. If you're consuming too much lean meat without enough fat, your body will run out of fuel quickly, leading to feelings of being drained, moody, and cold.
4. Electrolyte Imbalance
When you eliminate carbohydrates, your body flushes out fluids, leading to a loss of electrolytes like sodium, potassium, and magnesium. Electrolytes are essential for various bodily functions, including maintaining body temperature. An imbalance can contribute to feeling cold.
5. Inadequate Calorie Intake
Due to the limited food choices on the carnivore diet, it's easy to undereat, especially if you're not tracking your intake. Insufficient calorie intake can lead to a slower metabolism and decreased heat production.
Read also: Keto and Appetite
6. Stress
Stress, whether from work, relationships, overtraining, or other life events, can deplete nutrients and affect energy levels. This effect can be amplified when combining the carnivore diet with intermittent fasting, intense workouts, or cold exposure, as these are additional stressors on the body.
Strategies to Combat Feeling Cold on a Carnivore Diet
Fortunately, there are several strategies to mitigate the sensation of coldness while following a carnivore diet:
1. Increase Carbohydrate and Protein Intake
Consuming adequate carbohydrates and protein can help improve thyroid function and increase T3 levels. Glucose assists in the conversion of T4 to T3. A study showed that consuming 35% of calories from protein resulted in higher T3 levels and a lower rT3 to T3 ratio compared to those eating only 10% of calories from protein, even when carbohydrate intake was the same.
Amino acids, NADPH, and glutathione also play a role in increasing the activity of the enzyme that converts T4 to T3. If you've been on the carnivore diet for a while, gradually adding carbohydrates back into your diet, around 200g daily, may help. It's important to maintain adequate protein intake as well.
2. Prioritize Healthy Fats
Ensure you are consuming enough healthy fats, as fat is the primary fuel source on the carnivore diet. Include fatty cuts of meat like ribeye, ground beef (80/20 or higher), pork belly, and even rendered fats like beef tallow or butter. Don't be afraid to embrace the fat!
Read also: Is cold brew the secret to weight loss?
3. Replenish Electrolytes
Supplementing with electrolytes, particularly sodium, potassium, and magnesium, can help alleviate coldness. Generously salt your food, and consider taking magnesium and potassium supplements if needed.
4. Ensure Adequate Calorie Intake
Make sure you are eating enough calories to meet your body's energy needs. If you find you're falling short, add another meal or carnivore-friendly snacks.
5. Manage Stress
Reduce stress through relaxation techniques, adequate sleep, and avoiding overtraining. If you're combining the carnivore diet with other stressors like intermittent fasting or intense workouts, consider dialing back on those activities.
6. Include Organ Meats
Organ meats like liver, kidney, and heart are packed with B vitamins, iron, zinc, and other cofactors involved in energy metabolism. Including small amounts of organ meats in your diet can help improve energy levels and overall health.
7. Stay Warm
Wear warm clothing, especially during the initial stages of adaptation. Choose materials like wool, silk, or polypropylene, which are effective at trapping heat. Take warm baths or showers to quickly raise your body temperature.
8. Consider a Hot Beverage
Enjoy warm, carnivore-friendly beverages like bone broth. These can help raise your body temperature and provide comfort.
Addressing Low Energy on a Carnivore Diet
Feeling cold is often related to low energy levels on the carnivore diet. Here are some additional tips to address low energy:
1. Rule Out Other Health Issues
Ensure that your low energy isn’t due to an underlying health condition unrelated to the diet.
2. Be Patient During Adaptation
Remember that there is an adaptation period when starting the carnivore diet. It's normal to feel low energy as your body adjusts to using fat for fuel.
3. Eat Enough Fat
Fat is your primary energy source on the carnivore diet. Don’t be afraid to eat fatty cuts of meat and add rendered fats to your meals.
4. Avoid Excessive Protein
Eating too much protein without enough fat can backfire, as your body can only process so much protein at a time.
5. Improve Sleep
Address any sleep issues, as poor sleep can exacerbate low energy levels.
6. Monitor and Adjust
Pay attention to how your body responds to the diet and make adjustments as needed. Consider getting lab tests done or working with a healthcare practitioner who understands metabolic health.
The Keto Flu and Feeling Cold
The "keto flu" describes a set of symptoms some people may experience when starting a ketogenic diet, which is similar to the carnivore diet in its low-carb, high-fat nature. Symptoms can include fatigue, headache, irritability, nausea, and difficulty sleeping. Feeling cold can also be a symptom of the keto flu.
Managing Keto Flu Symptoms
- Stay Hydrated: Drink plenty of water, as a keto diet can cause you to rapidly shed water stores.
- Replace Electrolytes: Supplement with sodium, potassium, and magnesium.
- Avoid Strenuous Exercise: Give your body a rest during the adaptation period. Light activities like walking or yoga may improve symptoms.
- Get Adequate Sleep: Lack of sleep can worsen keto flu symptoms.
- Eat Enough Fat: Ensure you're consuming enough fat to reduce cravings and stay satisfied.
Is Feeling Cold a Sign of Ketosis?
Feeling cold can sometimes indicate that your body is entering ketosis, the metabolic state where it's burning fat for fuel. However, it's not a definitive sign, as other factors can also contribute to feeling cold.
When to Seek Medical Advice
While feeling cold on a carnivore diet is often temporary, it's essential to consult with a healthcare professional if the sensation persists beyond the initial adaptation phase or if you experience other concerning symptoms. It’s also important to ensure the carnivore diet is appropriate for your individual health needs, especially if you have pre-existing conditions like diabetes, kidney disease, or thyroid issues.