Coach Rami’s “Carnivore Diet” Experience
I know what you are thinking, Coach… yet another diet “self-experiment”?
Really?
Most of my readers who know me professionally and/or personally know that one of the strongest and most consistent practices with my evaluation of new exercise programs, movements, nutritional plans, supplements, etc. is to personally try them before I recommend (or not) to clients and friends.
Of course, I do a deep dive into the research on most (unless they are a really simple change like a new back stretch I have just added in the mornings) before I touch them personally. But, ultimately, I want to give something a complete “test drive” so I can speak from a scientific and personal experience (read: not hypocritical) before I take a client through a new journey.
The latest?
Recently I have been receiving a lot of questions and concerns about the “Carnivore” Diet (or, “Lion Diet” or “Zero Carb Diet”).
So, of course, I researched, listened to podcasts, read blogs, and read a whole book on it from one of the top MD’s in the space.
I was ready to start on Jan 1st when all new diets start of course, then I listened to Joe Rogan’s experience and his description of “disaster pants” he got when he started (TMI), but an interesting byproduct of so much meat and zero fiber, you would think would be massive constipation but some people experience the exact opposite due to excessive bile production) and I had some races coming up in January, early Feb so decided to wait.
Just to be safe.
(didn’t happen btw, more on that later).
So, I decided to start the Monday morning after my trail race at Red Top (2/8/21) and stuck with it for about a month (almost quit after day one but “white-knuckled” and got through the initial “why am I doing this” phase).
Instead of a long blog, I will just highlight my observations and recommendations of who (if anyone) I think this plan would be a good idea for.
As always, if you want to dive deeper, feel free to book a free 30-minute coaching call with me anytime (book 2x 15 min back to back please so we are not rushed!):
https://calendly.com/coachrami
What is it?
https://www.healthline.com/nutrition/carnivore-diet (for more info)
The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products.
It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.
Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose — a sugar found in milk and dairy products — such as butter and hard cheeses.
The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.
Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the Carnivore Diet aims for zero carbs.
Shawn Baker, a former American orthopedic doctor, is the most well-known proponent of the Carnivore Diet (1).
He cites testimonials from those who follow the Carnivore Diet as proof that it can treat depression, anxiety, arthritis, obesity, diabetes, and more (1, 2).
However, no research has analyzed the effects of the Carnivore Diet.
SUMMARY
The Carnivore Diet excludes all foods except meat, eggs, and small amounts of low-lactose dairy products. Testimonials from those who follow the diet claim that it can help treat several health issues, but no research supports these claims.
May not be suited for some populations
The Carnivore Diet may be especially problematic for certain populations.
For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet (26Trusted Source).
Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods (27Trusted Source).
Furthermore, certain populations with special nutrient needs would likely not meet them on the Carnivore Diet. This includes children and pregnant or lactating women.
Lastly, those who have anxiety about food or struggle with restrictive eating should not try this diet.
SUMMARY
The Carnivore Diet is high in fat and may contain excessive amounts of sodium. It contains no fiber or beneficial plant compounds and may provide inadequate amounts of certain nutrients.
Coach Rami Results
Let’s start with “The numbers” first (as most people are trying extreme plans like this for weight and/or body comp change):
2/8- Weight: 207.6 / Body fat: 13%
2/14 - 199.6 (5lb Loss in first 4 days - 207 – 202)
2/20 - 198.6
2/26 – Blood sugar / Ketosis: 71 / .9 = 4.4 GKI (moderate ketosis, surprising with so much protein)
3/3 - 200
3/5 – 198 / 11.5% (lost 9.4lbs and 12% of my actual bodyfat)
Nothing earth-shattering, but considering I was already on a Keto diet and pretty well “fat adapted” the loss of body fat was surprising and pleasing – not just the normal water weight people lose when they go on a low carb diet. I can imagine someone coming from the “SAD” diet (Standard American Diet) would lose a TON of weight and body fat on this plan.
Blood work: (Taken at the very end)
Cholesterol: Total and LDL went up almost 100 points! HDL stayed the same (healthy level). Ratios not good.
Triglycerides: Stayed the same (low, healthy)
Blood sugar, HA1c: good, low
C Reactive protein (inflammation level): 1, very low risk of heart disease, low inflammation
All other numbers stayed in the normal range (Uric acid slightly elevated, not good for Gout)
What did I eat?
Most days were pretty much the same.
Fasting from 6pm – noon (18 hours)
6 eggs cooked in GHEE (clarified butter) with salt.
Rib Eye, Ground Beef or Salmon for dinner (with salt).
Snacks: bacon or pork rinds.
Lots of coffee with heavy cream and water.
Cocktails were Tito’s Vodka on the rocks.
That’s pretty much it!
General observations
My “Why” was not strong enough - Very tough psychology First day “do I really want to do this”. Gutted it out and then ...
Way better - great mood great energy 2nd day.
Decided to make it more sustainable: small amount alcohol, high fat dairy; cheese and heavy cream in coffee.
Reinforced my beliefs: “Why” gets you started - habit and results keeps you going - “why” brings you back when you fall off
Actually felt like continuing at end (mostly due to the control over eating) but overly restrictive for long term
Was planning on 14 days, Decided on 4 weeks ✅
Organ meat vs supplements (didn’t want to eat organ meat so took “Heart and Soil” supplements to make sure I didn’t get deficiencies) https://heartandsoil.co/
“Cheat” Weekend at end / terrible sleep after carbs / good workouts, more joy in overall mood!
Pros
Zero GI issues or heartburn - took no tums at all (sometimes have to take these or digestive enzymes due to eating so much fat on Keto)
Chronic throat inflammation MUCH better - barely any cough drops / can lay on back in bed without throat closing – this was very surprising!
Enjoyed the simplicity and “no option” every time I wanted a “treat” (“100% so much easier than 99%) Feel great in control of sugar cravings - no choice!
Great sleep but very dark and vivid and weird dreams
Sleep scores highest ever recorded - 97! Great deep sleep
VERY little hunger - completely forget to eat: was fine on very low calories 1200-1700!
Mental clarity and STEADY mood (“flat” in afternoons) Very similar to when I first started Keto
Intermittent Fasting so much easier
Cons
Very little joy in eating – really missed veggies, keto coffee, etc.
Heavy Deadlifts / MetCon / Tabata workouts suck with zero carbs.
Missed coffee – added back with heavy cream after one week.
Missed veggies! Who would have thought.
Higher need for caffeine - less dopamine and serotonin?
Small / constipation (got better week 2 - microbiome adjust?)
Socially really hard (looking for a restaurant for date night is not fun!)
Makes me REALLY appreciate keto!
Afternoon and evening energy low - very relaxed but need massive caffeine to have energy to workout, socialize or work.
Most steak restaurants won’t let you order “ala carte” (new to me)
Post carnivore plan
(Some “Trepidation” going back to “normal” :-)
More whole food (biggest take away) – less “fake food
Add back some non toxic veggies see reaction
6 days a week
1 met flex day
16/8 daily (heavy cream ok – confirmed again!)
Carnivore – ish
Avocado / tomato / cucumber / olives / lettuce mainly
RESOURCES
Dr. Paul Saladino: https://carnivoremd.com/
Dr. Shawn Baker: https://shawn-baker.com/