Today was a good day.
The start of any journey can feel daunting, especially one as transformative as this.
The Carnivore Diet, like any significant lifestyle shift, demands a period of adjustment.
And while the first two days can be particularly rough for many, I’ve weathered this storm enough times to know what to expect and how to ride it out.
As soon as I have 2 pieces of bacon and 3 scrambled eggs, no toast and no sugar in my coffee, my body automatically knows – it’s going onto the Carnivore Diet.
What is the Carnivore Diet?
The Carnivore Diet consists exclusively of animal-based foods. It eliminates all plant-based foods and focuses solely on meat, fish, eggs, and animal-derived products like dairy (optional, depending on individual tolerance).
The diet is high in protein and fats while being virtually free of carbohydrates.
Key Features of the Carnivore Diet:
- Core Foods: Beef, pork, chicken, lamb, fish, organ meats, eggs, and animal fats. Some variations include limited dairy products like cheese or butter.
- Exclusions: Fruits, vegetables, grains, legumes, nuts, seeds, and any processed or plant-based foods.
Why It’s Worth Persevering
When you shift from using glucose (sugar) as your primary fuel to burning ketones (fat) on this diet, your body can kick up a fuss.
The transition, often referred to as the “keto flu,” can bring about various symptoms, so it’s helpful to know what to expect beforehand to avoid being caught off guard.
The Early Days of Diet Change: The Storm Before the Calm
Headaches
Your brain, missing its usual sugar fix, might protest with persistent discomfort.
Fatigue and Low Energy
As glycogen (a form of glucose) stores deplete, you can feel like someone drained your battery.
Brain Fog
Mental clarity may temporarily take a backseat. Even easy tasks can feel like a chore.
Mood Swings
Without carbs, your brain might not be your best friend—for now.
Nausea or Digestive Upset
Your gut may rebel as it adapts to this new way of eating.
Muscle Cramps
Electrolyte imbalances can lead to muscle stiffness or cramping.
Increased Thirst
Water loss in the early stages often leads to dry mouth or dehydration.
Sleep Disturbances
Your body’s adjustment period might temporarily disrupt your rest.
Dizziness
A drop in blood sugar or electrolytes can cause moments of lightheadedness.
Hunger Pangs or Cravings
Your body, craving carbs, might send signals of hunger to tempt you back.
I’ve experienced most of these at some point during my on-again, off-again experiments with the Carnivore Diet over the past 30 years.
These days, my body adapts more quickly – but for newcomers, it can take a week or more to push through the discomfort. But from experience I can say it’s worth perservering through the short term pain for the long term gain.
The Long-Term Payoff
Here’s the thing: the initial symptoms are temporary.
What lies on the other side – mental clarity, stable energy, reduced inflammation, and, for many, significant weight loss – is worth the effort.
But this isn’t a quick fix. It’s a commitment, which is why I wouldn’t recommend trying this diet for just a few days. Short-term pain isn’t worth it without the long-term gain.
My Daily Progress
Weight Loss
Note: The last time I was at 80kg was when I was 39 years old and my goal is to get back to my “fighting weight” at now age 64. It’s a steep target but will mean even more now, than it did then.
| Goal | 176.0 lbs (80.0 kg) |
| Today | 235.5 lbs (106.8 kg) |
Blood Pressure
Note: I was experiencing high blood pressure in 2022 and since then have been trying to get it under control through diet, exercise and medication.
| Goal | 120/80 |
| Today – Best | 155/103 |
| Today – Worst | 166/102 |
Blood Glucose
Note: I was diagnosed with Type II diabetes mid-2023 which spurred me to get it under control through diet, exercise and medication.
| Goal | 4.2 mmol/L |
| Today | 7.2 mmol/L |
These numbers give me a starting point – a baseline from which to measure improvement in a few given areas.
My Rules to Diet By
To succeed, I need structure. Over the next six months, I’ll develop and share a set of “rules” that will guide my journey to weight loss, improvements in my blood pressure and blood glucose levels.
Here are the first four:
Rule #1
No eating before 12 pm.
Why? From 4 a.m. to 12 pm, your body is in detox mode, eliminating toxins and repairing itself. Eating during this window disrupts that process.
Rule #2
Eat within an 8-hour window (or less).
Why? The body follows a natural rhythm:
- 8 hours for digestion (12 pm – 8 pm)
- 8 hours for assimilation (8 pm – 4 am)
- 8 hours for elimination (4 am – 12 pm)
Rule #3:
Weigh yourself every morning.
Why? It’s best to track your progress first thing in the morning, undistracted and undressed.
Rule #4:
If the scale doesn’t budge, fast.
Why? Fasting isn’t just about weight loss. It’s one of the most powerful tools for resetting your body. If I don’t lose weight, I’ll fast for a day (or more) until I see results.
I have a post with all my “Rules to Diet by” here.
Mental vs Physical Challenges
The Carnivore Diet is as much a mental exercise as it is a physical one.
It challenges not just your habits but your relationship with food and comfort. But remember: change is always uncomfortable at first. Keep going.
The rewards – healthier body, sharper mind, and renewed energy – are waiting for you on the other side.
See you tomorrow 😃
Warmly,
Paul
