5 Minute Body is now The Primal

Long-Term and Short-Term Side Effects of The Carnivore Diet

Some individuals may experience short-term side effects of the Carnivore Diet, such as nausea, headache, keto flu, constipation, and diarrhea. These usually go away after a week or two as their bodies adapt to the almost zero-carbohydrate eating plan. But can we consider this diet a long-term option?

Long-Term and Short-Term Side Effects of The Carnivore Diet
Highlights
  • A Carnivore Diet can help you lose weight, reduce inflammation, improve digestive health, etc.
  • Short-term side effects of the Carnivore Diet include headache, diarrhea, constipation, dizziness, irritability, and cravings.
  • Individuals with underlying health issues, pregnant or breastfeeding women, individuals with eating disorders, and those with gastrointestinal problems need to consult a healthcare professional first.
  • You can eat ruminant meat, poultry, seafood, eggs, and dairy on a Carnivore Diet to get the best results.

What Is the Carnivore Diet?

The Carnivore Diet, the third level of the Primal Diet, is not just a set of eating rules but a lifestyle toward healthy eating that eliminates unnecessary and harmful foods and focuses on whole, nutritious food sources.

The Carnivore Diet involves consuming animal products, such as meat, fish, eggs, and other animal-based products, while excluding plant-based foods, like fruits, vegetables, grains, legumes, nuts, and seeds.

Consuming animal products and avoiding plant-based foods increases fat and protein and minimizes carbohydrates, inducing ketosis, where the body burns fat instead of carbohydrates, leading to various health benefits [1].

Learn all about the benefits of the Carnivore Diet; then, you can learn How to Start a Carnivore Diet in a safe and healthy way.

Dr. Paul Saladino:

"The Carnivore Diet can lead to significant improvements in inflammation markers, digestive issues, and autoimmune conditions for some individuals."

Carnivore Diet Benefits

However, cutting carbohydrates to less than 5% may cause side effects for some individuals. So, let’s learn about these short-term and long-term effects so we can modify our plans in advance.

Short-Term Side Effects of the Carnivore Diet

Any major changes in our eating habits affect our mood, digestive system, brain function, and many other parts of our bodies.

Short-term side effects of the Carnivore Diet mainly occur during the initial transition phase, when our body is adapting to the new eating system. These short-term side effects usually fade away after a week or two.

Also, please note that not everybody will experience these adverse effects, but it’s wise to know about them to make the best decisions regarding our health and fitness.

Although not enough studies have been conducted on the side effects of the Carnivore Diet, personal reports show that it may cause the following short-term side effects [2].

  • Brain Fog,
  • Headache,
  • Chills,
  • Muscle Soreness,
  • Sore Throat,
  • Digestive Issues (Diarrhea, Constipation)
  • Dizziness and Irritability,
  • Bad Breath,
  • Bad Taste in the Mouth,
  • Dry Mouth,
  • Cravings,
  • Nausea,
  • Cramping,
  • Rapid Heart Rate,
  • Electrolyte Imbalance.
Symptoms of Keto Flu on Carnivore Diet

Although these potential side effects usually go away after the initial days or weeks of going into a Carnivore Diet, we can boost this process with some easy steps.

What’s The Cure?

  • Consume Enough Calories: 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).
  • Stay Hydrated: decreasing carbohydrates to less than 5% a day causes water loss because each gram of carbs contains 3 grams of water. So, you must drink plenty of water to avoid dehydration and its side effects.
  • Keep Electrolytes Balanced: Consume sodium, magnesium, and potassium to compensate for the lost electrolytes. You can add extra salt to your Carnivore dishes or use electrolyte drinks.
  • Do Regular Physical Activity: Regular physical activity helps you sweat, which is an effective way to eliminate toxins and naturally rebalance your electrolyte levels.

Similar to the short-term side effects of the Carnivore Diet, there are no detailed studies on its long-term impacts. Anyhow, some conditions are thought to appear after a long time on a ketogenic diet, like the Carnivore Diet.

Long-Term Side Effects of the Carnivore Diet

The long-term side effects of a Carnivore Diet are not completely known, as there is no extensive research focusing on its long-term health impacts.

However, a 2004 study on the long-term effects of ketogenic diets showed that following a ketogenic diet for a long period did not cause any significant side effects in the patients, indicating the safety of following a ketogenic diet for a longer period than previously shown [3].

So, you can try this diet under the supervision of a physician or registered dietitian to ensure it won’t negatively affect your health.

Please note that some of the assumed long-term side effects of the Carnivore Diet you may find on the Internet are misconceptions. For example, this diet is thought to cause nutrient deficiencies, which is not true.

You can get the essential nutrients from consuming the foods allowed on the Carnivore Diet. You can also take supplements after consulting a healthcare professional and taking the required tests.

Some are also concerned about the effect of the Carnivore Diet on cholesterol levels in the long run. You can learn all about the Carnivore Diet and Cholesterol.

However, the Carnivore Diet may have negative impacts and cause fatigue and less physical endurance,

Fatigue

A 2020 study on the impacts of ketogenic, low-carb, high-fat (LCHF) diets suggested that they can negatively impact muscle fatigue and physical strength during daily life activities in young and healthy women [4].

Less Physical Endurance

A 2017 study on individuals following a low-carb, high-fat (LCHF) diet showed that although these diets can significantly improve the peak aerobic capacity in endurance athletes, they may disrupt their performance [5].

If you still have questions about the side effects of the Carnivore Diet, you can find the recent research results on the impact of low-carb ketogenic diets below.

Does the Carnivore Diet Cause Heart Problems?

Generally, no, the Carnivore Diet won’t cause heart problems, but you need to consume saturated fats in moderation and exercise regularly to maintain a healthy heart and body.

Is The Carnivore Diet Bad for Constipation and Diarrhea?

Starting a Carnivore Diet, especially if you were previously on a high-carbohydrate diet, may cause temporary digestive issues like constipation and diarrhea in some individuals [6] [7] [8].

Learn how to cure the Carnivore Diet Constipation and the Carnivore Diet Diarrhea.

Does the Carnivore Diet Raise Cholesterol Levels?

Studies show that a ketogenic diet does not negatively impact cholesterol levels in healthy individuals. However, it may negatively impact cholesterol levels in people with a genetic predisposition to cholesterol metabolism dysregulation [9].

The Side Effects of the Carnivore Diet on Kidney and Liver

A 2020 study by Ko et al. showed that although protein is necessary for weight loss or glycemic control, high levels of it may cause problems for individuals with severe kidney problems [10].

A 2023 study showed that low-carb ketogenic diets that lead to ketosis by stimulating ketone production can cause serious health problems if the range of ketones exceeds the standard level (3.00mmol/L) during ketosis.

This study suggested that the ketogenic diet's most common and easily reversible consequences include constipation, low-grade acidosis, hypoglycemia, kidney stones, and increased lipid in the blood [11].

However, a 2020 study showed contrary results indicating that 27.7% of patients with mild renal failure experienced normal glomerular filtrate after going on a very low-carbohydrate ketogenic diet for about three months [12].

So, it’s wise to consult your healthcare professional and do regular checkups to see how the diet is working for you.

Another 2020 study indicated that ketogenic diets can be an effective treatment for nonalcoholic fatty liver disease (NAFLD), as following such diets for even six days can significantly reduce the amount of fat in the liver and improve insulin resistance.

It happens because the diet increases the breakdown of liver fat and decreases the production of glucose and insulin in the blood. The changes also involve shifting fatty acids towards ketogenesis, a process that improves the health of the liver's mitochondria (energy producers) and other related processes [13].

Another essential point to consider is that a low-carb, high-fat Carnivore Diet may not be a proper option for certain groups of individuals, or they need to change their eating habits under the supervision of health experts.

Who Shouldn’t Follow the Carnivore Diet?

  • 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.

So, if you’re considering going on a Carnivore Diet, you need to know the foods that can help you avoid or decrease the potential side effects.

Learn More: Carnivore Diet Meal Plan: Your 30-Day Free Beginner Guide

What to Eat on the Carnivore Diet to Avoid the Side Effects?

The amount of food and portion sizes you eat depends on your needs and goals. You can consult a dietitian, monitor your body’s reactions to different foods, and modify your meal plans accordingly.

Here are the main foods you can consume on a Carnivore Diet to get the best results.

  • Beef: Various cuts, such as steaks, ground beef, roasts
  • Pork: Pork chops, pork loin, bacon
  • Poultry: Chicken, turkey, duck
  • Fish: Fatty fish like salmon, mackerel, sardines
  • Seafood: Shellfish such as shrimp, crab, lobster
  • Organ Meats: Liver, kidney, heart
  • Eggs
  • Dairy: Greek Yoghurt, cheese, butter
  • Bone broth
  • Animal Fats: Tallow, lard, suet
  • Salt
  • Water
Foods to Eat on a Carnivore Diet

The following table summarizes the average calories, protein, fat, sugar, carbohydrates, and vitamins you can receive from the 100 grams of the foods allowed on a Carnivore Diet [14] [15] [16] [17].

Learn More: Carnivore Diet Food List, What Foods Can I Eat?

Carnivore FoodsCalories (kcal)Protein (g)Fat (g)Sugar (g)Carbohydrates (g)Vitamins (mg)
Steak 164 20.1 9.4 0 0 Calcium 4, Iron 1.83, Magnesium 18.9, Phosphorus 167, Potassium 332, Sodium 51, Zinc 5.56, Copper 0.045
Ground Beef 243 17.5 19.4 0 0 Calcium 7, Iron 1.96, Magnesium 16.4, Phosphorus 144, Potassium 273, Sodium 55, Zinc 3.85, Copper 0.055
Pork Chops 167 18.7 9.62 0.28 0.84 Calcium 14, Iron 0.6, Magnesium 21, Potassium 307, Sodium 378, Zinc 1.5, Copper 0.1
Pork Loin 166 21.3 8.33 0 0 Calcium 7, Iron 0.53, Magnesium 24, Phosphorus 216, Potassium 358, Sodium 47, Zinc 1.73, Copper 0.056
Bacon 309 11.7 29.5 0 5.31 Calcium 23, Iron 2.41, Magnesium 19, Phosphorus 70, Potassium 170, Sodium 1460, Zinc 0.42, Copper 0.105
Chicken 158 18 17.6 0.47 4.05 Calcium 16, Iron 0.87, Magnesium 12, Phosphorus 89, Potassium 106, Sodium 722, Zinc 1.15, Copper 0.04
Turkey 148 19.7 7.66 0 0 Calcium 19, Iron 1.09, Magnesium 23, Phosphorus 200, Potassium 237, Sodium 58, Zinc 2.35, Copper 0.096
Duck 404 11.5 39.3 0 0 Calcium 11, Iron 2.4, Magnesium 15, Phosphorus 139, Potassium 209, Sodium 63, Zinc 1.36, Copper 0.236
Salmon 179 19.9 10.4 0 0 Calcium 26, Iron 0.25, Magnesium 96, Phosphorus 289, Potassium 394, Sodium 47, Zinc 0.44, Copper 0.041
Sardines 208 24.6 11.4 0 0 Calcium 382, Iron 2.92, Magnesium 39, Phosphorus 490, Potassium 397, Sodium 307, Zinc 1.31, Copper 0.186
Shrimp 85 20.1 0.51 0 0 Calcium 64, Iron 0.52, Magnesium 35, Phosphorus 214, Potassium 264, Sodium 119, Zinc 1.34, Copper 0.391
Crab 86 17.4 0.97 0 0.74 Calcium 46, Iron 0.37, Magnesium 45, Phosphorus 182, Potassium 354, Sodium 295, Zinc 4.27, Copper 0.674
Liver 140 19.9 4.85 0 2.91 Calcium 5, Iron 6.4, Magnesium 20, Phosphorus 379, Potassium 308, Sodium 77, Zinc 12, Copper 11.9
Kidney 99 17.4 3.09 0 0.29 Calcium 13, Iron 4.6, Magnesium 17, Phosphorus 257, Potassium 262, Sodium 182, Zinc 1.92, Copper 0.426
Eggs 143 12.4 9.96 0.2 0.96 Calcium 13, Iron 4.6, Magnesium 17, Phosphorus 257, Potassium 262, Sodium 182, Zinc 1.92, Copper 0.426
Greek Yoghurt 80 8.67 0 10.7 11.3 Calcium 100, Iron 0.24, Sodium 40, Vitamin C 14, Vitamin A 67
Swiss Cheese 393 27 31 0 1.44 Calcium 890, Iron 0.13, Magnesium 33.4, Phosphorus 574, Potassium 71, Sodium 185, Zinc 4.37, Copper 0.047
Butter 728 0.85 81.5 0.01 0.01 Calcium 14, Iron 0.03, Magnesium 1.6, Phosphorus 19, Potassium 19, Sodium 10, Zinc 0.07, Copper 0.001
Bone Broth 33 4.17 0.21 0 2.08 Iron 0.15, Sodium 188
Beef Tallow 902 0 100 0 0 Selenium 0.2 µg
Salt 0 0 0 0 0 Calcium 50, Potassium 2, Sodium 38700, Manganese 0.032, Iodine 5080 µg

Summary

All in all, some studies confirm the positive effects of the Carnivore Diet, yet others prove that there are health concerns related to high-fat diets.

However, when it comes to choosing a proper diet, it’s all about your goals, health status, metabolic flexibility, and persistence.

Consult a healthcare professional to analyze your health status, consider your needs and goals, and give you a personalized plan.

Just remember that low-carb ketogenic diets like Carnivore are here to help us create a healthy lifestyle and reach our health and fitness goals. We just need to be smart enough to modify this approach based on our personal needs.

Similar Posts

Recent Recipes

Prep Time
10
Servings
8

You can make chicken broth on Carnivore Diet with 3 simple ingredients and use it in many Carnivore recipes like soup and stew. Here's how to make it.

Read more
Prep Time
15
Servings
4

Carnivore chicken soup with butter and broth is like no other soups you’ve eaten before. Click here to learn how to make this yummy soup.

Read more
Prep Time
20
Servings
3

Carnivore chicken nuggets with pork rinds and cheese are a great source of healthy protein and fat. Click to learn how to make these yummy nuggets.

Read more
Prep Time
20
Servings
4

Carnivore fried chicken strips with pork cracklings are delicious snacks for Carnivore dieters full of healthy protein. Click here to learn how to prepare and enjoy it.

Read more
Prep Time
30
Servings
10

Carnivore Crispy Chicken Wings with Butter are best for those who wish to make a healthy snack in about ten minutes. Click to learn how to make some.

Read more
Prep Time
30
Servings
4

Click here to learn how to make this easy and yummy Carnivore chicken salad with bacon and egg to have a healthy and nutritious snack and feel full during the day.

Read more