How to make the Carnivore Diet work

Even though modern humans are omnivores, meaning we naturally consume both plant and animal-based foods, those who follow the carnivore diet believe it’s perfectly safe to stick with long-term. This might seem surprising since we often get key micronutrients from fruits and vegetables. However, there are studies suggesting that nutrient deficiencies or negative health outcomes on a meat-only diet may not be as common as you’d expect.

That said, there’s one important point to keep in mind – Dr. Paul Saladino emphasises that if you choose to follow the carnivore diet long-term, it’s crucial to include organ meats. Without them, there’s a higher risk of missing out on certain nutrients like B vitamins and vitamin C, as lean meats alone can’t provide everything your body needs. Interestingly, Dr. Saladino also believes that going “carnivore” might even improve your nutrient absorption by eliminating certain foods that irritate the gut.

If organ meats aren’t quite your thing but you’re still looking to enjoy the benefits of a high-fat, low-carb diet, you might want to explore a more flexible option, like the keto diet. In this podcast episode, Dr. Saladino shares a few practical tips for those considering the carnivore diet:

1. Boost your fat intake: Eating too much lean protein can sometimes make you feel less than optimal, as it can overwhelm the urea cycle that helps break down amino acids. Incorporating more fatty cuts of meat, fish, or lard, while slightly reducing your protein intake, can help balance things out.
2. Add organ meats: As we’ve touched on, organ meats like liver and kidney are key for meeting your nutrient needs. If you’re new to organ meats, try starting with liver and mixing it into ground beef for an easier introduction.
3. Ease into it: If going full carnivore feels like too big of a leap, you can start by incorporating intermittent fasting or trying a modified version of the diet. Including foods like honey, squash, and cucumber, which are low in lectins and oxalates, can help make the transition smoother.
4. Be mindful of sensitivities: If you’re experiencing symptoms even after starting the carnivore diet, it could be due to sensitivities to eggs, lactose, or fish. You might want to try removing them temporarily while ensuring you still get iodine from sources like iodized salt. Also, reducing sodium intake during the early stages of transitioning can help avoid large swings in blood sugar.

The carnivore diet is naturally ketogenic, so you might experience some “keto-flu” as your body adjusts in the first few weeks. This could come with temporary side effects like gas, bloating, and loose stools due to changes in your gut microbiome. Thankfully, supplementing with electrolytes that contain sodium, potassium, and magnesium can make this adjustment period more manageable.

Finally, it’s important to note that long-term health outcomes for both keto and carnivore diets are still uncertain. There’s ongoing debate around whether they may elevate LDL cholesterol, affect kidney function, or increase heart disease risk. If you’re considering a restrictive or extreme diet, it’s always a good idea to check in with your healthcare provider, especially if you have any pre-existing health conditions like cardiovascular disease.