I Started Carnivore, Why am I Feeling So Fatigued?

You’re eating a carnivore diet, yet you don’t seem to have the energy to get through the day. You’re starting to think about quitting because you feel exhausted, flu-like, and maybe even dealing with a headache. The good news? These symptoms are all temporary, and they will pass. But what’s going on with your body, and how can you push through? Let’s dive in and break down why you’re feeling this way and what you can do to get back to feeling energized.

Why Does Carnivore Fatigue Happen?

When you cut out carbohydrates on the carnivore diet, your body shifts its primary energy source from glucose (from carbs) to fat. This transition, known as becoming "fat-adapted," takes time. During this period, it’s common to feel low energy, experience brain fog, and generally feel like you're dragging through the day. This temporary phase is often referred to as "carb flu" or "keto flu."[1]

But why does this happen? Your body has been using glucose for fuel for most of your life, so when carbs are suddenly removed, it takes time to adjust to burning fat for energy. Until your body makes this shift, you may feel tired, sluggish, and even irritable.

Electrolytes and Water: The Keys to Combatting Fatigue

One of the main reasons for feeling exhausted on a carnivore diet is an imbalance of electrolytes. Carbohydrates help your body retain water, so when you cut them out, you lose water and essential electrolytes like sodium, potassium, and magnesium. Without enough of these key minerals, you can become dehydrated, leading to headaches, dizziness, muscle cramps, and fatigue.[2]

It's important to stay hydrated and replenish your electrolytes. Staying hydrated may be just the thing you need to feel better. Adding a pinch of quality salt to your water can help restore sodium levels and prevent dehydration. Be sure to drink enough water throughout the day, and if you're feeling sluggish, it might help to add some magnesium and potassium to your routine. 

Why You Might Need More Fat in Your Diet

Another big reason people feel tired on the carnivore diet? They need to eat more fat.

Many people are conditioned to fear fat due to years of dietary advice promoting low-fat foods, but fat is your main energy source on a carnivore diet. If you're not consuming enough, your body doesn’t have the fuel it needs to function at its best.

Fat is crucial for becoming fat-adapted and providing long-lasting energy.[3] Focus on eating fattier cuts of meat, such as ribeye, pork belly, or lamb chops, and add extra fat to your meals with butter, tallow, or lard. Eating more fat than you’re used to at first might feel strange, but on this diet, it's essential to overcoming fatigue and feeling energized.

Digestive Adjustments: Why You May Need Enzymes

Another factor contributing to fatigue could be that your digestive system is still adjusting to processing higher amounts of meat and fat. If your body isn’t used to this, you might experience discomfort, bloating, or sluggish digestion, leaving you feeling drained.

Digestive enzymes can help your body break down these nutrient-dense foods more effectively. Look for enzyme supplements that include lipase (for fat digestion) and protease (for protein digestion) to support your digestion while your body gets used to the increased meat and fat intake.[4]

Take It Easy on Exercise

If you’re feeling fatigued, now’s not the time to push yourself with intense workouts. Your body is already adjusting to a new fuel source, so adding physical stress from high-intensity exercise could worsen things. Stick to gentle movements like walking, stretching, yoga, and grounding (spending time barefoot outdoors). Grounding can help reduce inflammation while getting sunlight can help regulate your circadian rhythm and boost energy naturally. Once your body is more adapted, you can gradually reintroduce more intense workouts.

Oxalate Dumping: Detox Symptoms That Can Feel Like Fatigue

If you ate a lot of vegetables and grains before switching to carnivore, you may also be experiencing something called "oxalate dumping." Oxalates are naturally occurring compounds in many plants, such as spinach, almonds, and sweet potatoes. When you stop eating these foods, your body releases stored oxalates, which is called oxalate dumping.

Oxalate dumping can cause various symptoms, including fatigue, joint pain, brain fog, and even 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.[5] To help your body through this process, drink plenty of water and increase your fat intake. The fat helps bind to the oxalates, allowing your body to expel them more easily. Remember, this phase is temporary, and once the oxalates are out of your system, you’ll likely feel much better.

Strategies to Overcome Carnivore Fatigue

Feeling tired on the carnivore diet is normal initially, but it doesn’t last forever. Here’s how to push through and start feeling your best:

1. Increase your fat intake: Fat is your body’s new fuel source, so make sure you’re eating enough. Incorporate fatty cuts of meat and add extra fat to your meals. Don’t be afraid to eat more fat than you’re used to. If you’re having trouble with digestion, digestive enzymes can offer some temporary relief (just make sure to check with your doctor before starting any supplements).
2. Stay on top of electrolytes: Drink enough water and add a pinch of high-quality salt to maintain your sodium levels. Magnesium and potassium supplements can also help prevent fatigue and muscle cramps.
3. Prioritize gentle movement: As your body adjusts, avoid intense workouts. Activities like walking, stretching, grounding, and getting sunlight can boost energy without straining your system.
4. Help your digestion: Digestive enzymes can help your body break down the higher fat and protein in your diet more effectively.
5. Be patient with oxalate dumping: If you’re feeling detox symptoms from cutting out plant foods, know that it’s normal and will pass with time. Stay hydrated and make sure you’re getting enough fat to help your body flush out those stored oxalates.

Conclusion

Feeling fatigued when starting the carnivore diet is pretty common, but it’s just a phase that will pass. Make sure you’re eating enough fat, keeping your electrolytes balanced, supporting your digestion, and being patient with the whole process. You’ll soon push through the tiredness and start to experience the real benefits of the carnivore lifestyle. Stick with it, and before you know it, your energy will bounce back, and you’ll feel better than ever!

Citations:

1. Bostock, Emmanuelle C. S., et al. ‘Consumer Reports of “Keto Flu” Associated with the Ketogenic Diet’. Frontiers in Nutrition, vol. 7, Frontiers Media SA, Mar. 2020, https://doi.org/10.3389/fnut.2020.00020.
2. Shrimanker, Isha, and Sandeep Bhattarai. ‘Electrolytes’. StatPearls, StatPearls Publishing, 2024, https://www.ncbi.nlm.nih.gov/books/NBK541123/.
3. Donahoo, William, et al. ‘Dietary Fat Increases Energy Intake across the Range of Typical Consumption in the United States’. Obesity (Silver Spring, Md.), vol. 16, no. 1, Wiley, Jan. 2008, pp. 64–69, https://doi.org/10.1038/oby.2007.31.
4. ‘What Are Digestive Enzymes?’ WebMD, https://www.webmd.com/diet/what-are-digestive-enzymes. Accessed 16 Oct. 2024.
5. McAuliffe, Liam. ‘What Is Oxalate Dumping?’ Dr. Robert Kiltz, 2 Apr. 2023, https://www.doctorkiltz.com/oxalate-dumping/.