From the Research
The carnivore diet may cause several side effects, but according to the most recent and highest quality study, adults consuming a carnivore diet experienced few adverse effects and instead reported health benefits and high satisfaction 1.
Side Effects and Concerns
The potential side effects of a carnivore diet include:
- Initial adaptation symptoms like fatigue, headaches, and digestive issues (often called "keto flu") during the first few weeks
- Long-term concerns include potential nutrient deficiencies (particularly vitamin C, folate, and fiber) 2
- Increased risk of heart disease due to high saturated fat intake
- Kidney stress from excessive protein
- Elevated cholesterol levels
- Constipation from lack of fiber
Nutrient Deficiencies
The carnivore diet may fall short in certain nutrients, including:
- Thiamin
- Magnesium
- Calcium
- Vitamin C
- Iron
- Folate
- Iodine
- Potassium
- Fiber 2
Health Benefits
Despite potential concerns, some studies suggest that a carnivore diet may have health benefits, including:
- Improvements in overall health and well-being 1
- Reductions in median BMI, glycated hemoglobin, and diabetes medication use in individuals with diabetes 1
Recommendations
Anyone considering a carnivore diet should consult with a healthcare provider first, especially those with existing health conditions like kidney disease, heart disease, or diabetes 1. It is essential to weigh the potential benefits and risks of a carnivore diet and to carefully consider individual nutritional needs and health status before making any significant changes to one's diet.