Embarking on a carnivore diet can be a radical shift from traditional dietary norms, promising a range of benefits. However, many individuals experience fatigue, especially in the early stages. This article explores the potential causes of this fatigue and provides actionable strategies to overcome it, ensuring a smoother transition and a more sustainable carnivore lifestyle.
Introduction: The Initial Slump
Many people transitioning to a carnivore diet feel sluggish, foggy, irritable, or even depressed. Physical performance may also suffer. It's important to recognize that an adaptation period is normal, and low energy is common as the body adjusts to using fat for fuel instead of carbohydrates. However, persistent fatigue could indicate a more serious underlying health issue, necessitating professional medical advice.
Understanding the Carnivore Diet
The carnivore diet involves consuming only animal-based foods, eliminating plant-based foods altogether. This approach aims to shift the body into a fat-fueled state, mimicking ketosis. While some experience immediate benefits, others struggle with low energy, particularly in the early stages.
What You Can Eat
The carnivore diet menu primarily includes:
- Beef, pork, poultry, and other meats
- Fish and seafood
- Wild game (like venison)
- Eggs
- Limited full-fat dairy (like cheese and butter)
- Water
What Is Excluded
Almost everything else is excluded, including fruits, vegetables, whole grains, legumes, and nuts. The diet also discourages highly processed meats with additives.
Read also: Comprehensive Guide: Carnivore Diet Fatigue
Common Causes of Fatigue on the Carnivore Diet
Several factors can contribute to fatigue when starting or maintaining a carnivore diet. Addressing these issues is crucial for sustaining energy levels and overall well-being.
1. Adaptation Period
The body doesn't instantly become a fat-burning machine upon eliminating carbohydrates. There's a transitional period where the metabolism learns to use fat for fuel instead of glucose. Energy crashes are common during this phase as the body depletes its glycogen stores and ketone production ramps up.
2. Insufficient Fat Intake
A common misconception is that the carnivore diet is a high-protein diet. It's actually a high-fat, moderate-protein diet. Loading up on lean meats like chicken breast or sirloin while avoiding fattier cuts can lead to under-fueling. Fat is the primary energy source on the carnivore diet, and without it, the body runs out of fuel quickly, leading to fatigue, moodiness, and mental sluggishness.
To combat this, prioritize fatty cuts of meat such as ribeye, ground beef (80/20 or higher), pork belly, and rendered fats like beef tallow or butter.
3. Excessive Protein Intake
Eating too much protein without enough fat can also backfire. The body can only process a limited amount of protein at a time. This situation leaves you in a limbo state with insufficient carbs for fuel and insufficient fat for efficient ketone production.
Read also: Afternoon Fatigue & Low-Carb: What You Need to Know
4. Electrolyte Imbalance
Carbohydrates help the body retain water, so eliminating them can lead to fluid loss and electrolyte depletion. Essential electrolytes like sodium, potassium, and magnesium are flushed out, causing fatigue and other symptoms.
This can be mitigated by generously salting food and considering supplementation with magnesium and potassium if needed. Adding a pinch of quality salt to your water can also help restore sodium levels and prevent dehydration.
5. Inadequate Calorie Intake
The restrictive nature of the carnivore diet can lead to under-eating, especially if not tracking food intake. Some people experience reduced hunger as an early side effect, while others may be trying to cut calories too aggressively. Energy comes from fuel, so ensuring adequate calorie intake is essential.
6. Sleep Disruption
The carnivore diet can disrupt sleep early on due to shifts in cortisol or electrolyte levels. Prioritize establishing a consistent sleep schedule and optimizing sleep hygiene.
7. Stress
Stress, whether from work, relationships, overtraining, or life events, can deplete energy levels on any diet, including the carnivore diet. This effect can be amplified when pairing the carnivore diet with intermittent fasting, intense workouts, or cold plunges. It may be necessary to reduce biohacking efforts temporarily.
Read also: Understanding Keto Energy Levels
8. Oxalate Dumping
If you ate a lot of vegetables and grains before switching to carnivore, you may experience "oxalate dumping." Oxalates are naturally occurring compounds in many plants, and their release can cause fatigue, joint pain, brain fog, and skin rashes. While it may feel like you're getting worse before you get better, this is just your body detoxifying from the oxalates built up over time.
Drinking plenty of water and increasing fat intake can help your body through this process. The fat helps bind to the oxalates, allowing your body to expel them more easily.
9. Digestive Adjustment
The digestive system may need time to adjust to processing higher amounts of meat and fat. Digestive enzymes can help the body break down these nutrient-dense foods more effectively.
10. Overexertion
Avoid intense workouts when feeling fatigued. The body is already adjusting to a new fuel source, so adding physical stress from high-intensity exercise could worsen things. Gentle movements like walking, stretching, yoga, and grounding (spending time barefoot outdoors) are more suitable during this adaptation period.
11. Underlying Gut Dysfunction
A positive response to the carnivore diet might indicate underlying gut dysfunction rather than a biological need for meat-only eating. Individuals with multiple food intolerances, digestive sluggishness, or microbial imbalances may find temporary relief by limiting exposure to compounds that irritate their digestive system.
12. Lectins
Some people report symptom relief on a carnivore diet because they are avoiding lectins - a class of carbohydrate-binding proteins found in many plant foods, especially legumes, grains, and nightshades. In those with increased intestinal permeability, lectins may have a greater opportunity to interact with the immune system.
Strategies to Combat Fatigue on the Carnivore Diet
Understanding the causes of low energy is the first step. Pinpointing the specific culprit(s) and adjusting the diet accordingly is crucial.
1. Ensure Adequate Calorie Intake
Start by assessing whether you are eating enough. If falling short or just around your baseline, add another meal or carnivore diet snacks.
2. Prioritize Fat Intake
Shift your plate toward meats that bring the fat: ribeye, pork belly, 80/20 ground beef, lamb chops, oxtail, bone-in short ribs. Alternatively, prepare meals with more butter, beef tallow, or suet.
3. Incorporate Organ Meats
Organ meats like liver, kidney, and heart are packed with B vitamins, iron, zinc, and other cofactors involved in energy metabolism. Consume 1-2 ounces a few times a week.
4. Maintain Electrolyte Balance
Electrolyte needs are ongoing on the carnivore diet. Add more salt to meals, and consider supplementing with magnesium and potassium.
5. Prioritize Sleep
Establish a consistent sleep schedule and optimize sleep hygiene to support energy levels.
6. Manage Stress
Implement stress-reduction techniques such as meditation, deep breathing exercises, or spending time in nature.
7. Be Patient with Adaptation
Dealing with low energy is expected early on, especially when transitioning from a carb-heavy diet. Allow the body time to become fat-adapted.
8. Consider Simple Carbs (if necessary)
Some carnivore proponents, especially athletes, have found they can sustain the diet longer by reintroducing simple carbs such as honey, white rice, or sweet potato on days when they complete hard workouts.
9. Get Outside
Nature and fresh air help de-stress, relax, and find natural energy.
10. Engage in Gentle Exercise
Walking or hiking outdoors can provide a natural energy boost.
11. Shower
Showering when feeling tired can wake up the body and increase energy. Hot showers can relieve tension, while cold showers can improve circulation and muscle recovery.
12. Carnivore Coffee
Add grassfed unsalted butter, heavy cream, and collagen peptides to coffee and blend with a handheld immersion blender.
13. Spice Things Up
Consider adding spices to your meals.
Addressing Potential Nutrient Deficiencies
While some proponents argue that meat provides all essential nutrients, research suggests this isn’t the case for most real-world carnivore diets. A long-term carnivore diet may require supplementation to meet micronutrient needs.
The Importance of Gut Health
The carnivore diet's complete elimination of fermentable fiber can negatively impact gut health. Fiber is essential for producing butyrate, a critical postbiotic that helps maintain gut barrier integrity, reduce neuroinflammation, and regulate immune tolerance.
Risks Associated with the Carnivore Diet
Going to a meat-based diet can bring side effects that negatively affect health, including:
- Heart disease: High in saturated fats that can raise "bad cholesterol" (LDL) levels.
- Cancer: Eating large amounts of red meat has been linked to increased risk for colorectal cancer.
- Digestive problems: Meat takes longer to digest and lacks fiber, leading to constipation.
- Muscle cramps: The lack of key nutrients can lead to electrolyte imbalances.
- Kidney function: A diet high in animal protein can place added stress on the kidneys.