I turned carnivore for a month, here is what happened

By Veronika Larisova

I turned carnivore for a month, here is what happened - Chief Nutrition

Growing up in Eastern Europe in the 1980's and 90's, I enjoyed a meat-rich diet, and in my early 30's, I was nearly a full-fledged carnivore. My meals back then consisted mainly of meat, fish, eggs, and fermented dairy, with occasional berries, leafy greens, and coffee.

However, my nutrition education at the time emphasised the importance of fruits and vegetables for gut health, prompting me to incorporate more of them into my life. But is eating plants really necessary?

My curiosity was piqued after attending a talk by Dr Anthony Chaffee, which led me to interview him and join How To Carnivore and embrace the carnivore diet for a month.

 

Why did I want to try Carnivore?

As a nutritionist, I believe in firsthand experimentation to gather my own data, especially since I found limited information on healthy individuals switching to a carnivore diet.

Most available studies focused on unhealthy people using the meat-only diet to improve their health. The thing is that when you eat mostly ultra-processed junk, your health will improve on any wholefoods diet, whether it’s carnivore, omnivore or vegan. Just cutting out all the junk and replacing it with whole foods will do that.

For over a decade before this experiment, I followed a balanced diet of organic fruits, vegetables, meat, and dairy, and my carbohydrate intake was already low. I avoided grains, bread, pasta, rice, ultra-processed foods, and alcohol for the most part.

I thought I was healthy; my blood tests last year were the best in my adult life! However, despite the healthy lifestyle, my most recent blood test results weren’t so great, and I wondered whether the carnivore diet could bring them back up to reasonable levels.

 

What did I eat on Carnivore?

I went into a full carnivore mode and cut out all plant foods and drinks, including coffee. I looked forward to the variety and started with meat, fish, eggs, and fermented dairy (organic kefir and yoghurt).

I ordered all my meat and fish from the Butcher Crowd for the quality, simplicity and convenience. They delivered a box of meat to my doorstep every Monday, and although it was so big I couldn’t finish it in one week, it cost me less than organic veggies, fruits, herbs and condiments.

I marvelled at all the time and money I had saved on shopping and meal prepping. I would bring a raw steak to work, and it took me exactly 6 minutes to cook it in beef tallow. I’d snack on boiled eggs and yoghurt or kefir.

Because I love hot drinks, I drank lots of bone broth, which I usually made myself. I cut out the dairy after one week because it gave me sugar cravings. From then on, I stuck to red meat, liver and eggs.

Surprisingly, I didn’t feel like eating fish or other meats, which I usually love. I was super happy with a fatty steak and eggs. Admittedly, I also snacked a fair bit on the Chief Carnivore Biltong and Chief Carnivore Bar samples at work, and I had dined out with friends at least twice a week at Macelleria in Bondi. 

Click here to check out Chief Nutrition's Carnivore friendly range! >

 

A day on my Carnivore plate

 

Mid-morning till midday:

Sipping on a bone broth and snacking on Chief Carnivore snacks when at the office (2-3 days per week) or one boiled egg

Lunch

Scotch fillet or Rump (300-400g) cooked medium rare in organic beef tallow.

Dinner (around 5 pm)

Another cut of steak (250-300g), fried chicken liver, or occasionally wild-caught fish/seafood. All cooked in beef tallow.

 

How did I feel on Carnivore, and what were some of the measurable results?

  • I had better mental clarity and sustained energy throughout the day. I didn’t crash in the afternoon and wasn’t exhausted in the evening despite getting up at 4-5 a.m. daily and working and training until 5-6 p.m. nonstop. However, I must admit that I also feel like this on my regular diet when I cut out caffeine.
  • According to the Oura ring, I fell asleep easier, my sleep quality was better, and I woke up fresh and sharp every morning. Once again, I feel like that when I cut out coffee, regardless of my diet.
  • After cutting out dairy, I had no cravings and experienced less hunger. I could have easily eaten one meal a day, but the Chief Carnivore range samples were way too tempting!
  • I found the carnivore lifestyle much easier, cheaper, and more time-efficient, as it didn’t involve shopping and meal prepping.
  • I had a bowel movement every 1-2 days instead of 2x day and did not experience bloating or stomach cramps. As much as I love veggies and coffee, they often make me bloated and crampy.
  • According to my Oura ring, I had a significantly higher HRV, lower resting HR, reduced stress levels and faster recovery.  Interestingly, the improvements were similar to when I did a 5-day water-only fast. Can this be a result of deep ketosis? I didn’t measure my ketones, but considering I ate zero carbs and my diet was 75% fat, it’s likely I was in ketosis most of the time.
  • I gained 1kg muscle in 1 month without changing my strength training routine, which is remarkable for someone my size.
  • To summarise all the measurable positives before I get into the details, I had improvements in blood and gut tests, increased lean muscle mass, higher HRV, and lower stress.
  • Because I was not inflamed to begin with, I didn’t experience any dramatic weight loss.  Water weight loss is common when switching to the carnivore diet due to reduced inflammation and a loss of the excess water that binds to carbohydrates.
  • I felt better during a 50km mountain race, with less fatigue during and after, remarkable energy, a speedy recovery, and no post-race soreness (more on this later). 


Checkout my interview with Dr Shawn Baker for more and read on for my detailed results.


My blood test results on Carnivore

My blood and gut test results were taken only five weeks apart, and DEXA scans six weeks apart. Despite the relatively short time frame, I had a few significant changes, some minor ones, and some biomarkers remained the same.

It is also important to remember that I retested my blood and gut only three days after an ultra-marathon race, which explains increased inflammatory markers and elevated liver enzymes.

The table below outlines all my blood marker changes. Although some are still relatively low, they have improved and are within a reasonable range across four weeks. I’m especially pleased about my hormones and iron saturation. The only exceptions are higher liver enzymes and CRP, which is totally normal after an ultra-race and cholesterol. However, the cholesterol topic is controversial and to my knowledge, it’s OK to have high LDL as long as the ratio HDL: LDL is good, which mine is.

Furthermore, according to some recent studies, high LDL is linked to longevity. I discussed my cholesterol ‘issue’ with five doctors, including Dr Anthony Chaffee, Dr Shawn Baker and Dr Pran Yoganathan, and neither seemed concerned about it. As I understand it, high LDL can be problematic in some people, but it’s a complex issue that needs to be addressed on a case-by-case basis.

BLOOD MARKER Before After
Cholesterol 5.4 9.2
Triglycerides 0.4 0.4
HDL 2.3 3
LDL 3 6
Non-HDL Cholesterol 3.2 6.2
CRP 0.3 3.3
Iron 18.1 19.8
Transferrin 2.7 3
Ferritin 48 53
TIBC 60 66
SHBG 172 129
FAI 0.6 0.8
Calc free testosterone 5 6
Liver enzymes   All elevated

 

Gut test results on Carnivore

I was shocked to see my gut test results. Despite eating fermented foods and organic vegetables every day, I had lots of gram-negative bacteria (a sign of inflammation) and a very unfavourable ratio of Firmicutes to Bacteroidetes. My pre-carnivore gut test looked like it belonged to someone who eats lots of ultra-processed foods, sugar and no fibre. To explain in a very simplified way, people with more Firmicutes yield more calories from food and tend to be more inflamed.

In just four weeks, the ratio switched over, and I now have more Bacteroidetes than Firmicutes. And that’s without consuming any fermented veggies or fibre! Go figure.

 

DEXA scan results on Carnivore

I tested my body composition at Measure Up six weeks apart, and the results weren’t quite what I had expected. In such a short time, I gained 1kg of lean muscle and 1.5kg of fat, equalling around 2% of body fat! I’ve also gained a very insignificant amount of visceral fat, and my bone mineral density declined slightly, which scared me as I used to suffer from osteopenia.

Although no solid research indicates that a no-carb diet causes osteopenia or osteoporosis, my bone density results were the main reason for reintroducing some vegetables after the challenge. I will retest myself again in 2 months to see if the carnivore diet was causing the decline.

 

Running and racing on Carnivore

For the first 2.5 weeks on the carnivore diet, I felt terrible and heavy, and my performance declined. I was slow and didn’t have enough energy to run long distances. I only ran 8-10km a few times per week, which was an issue as I was preparing for the UTA 50km race.

I remember going for a run towards the end of the third week and suddenly feeling light and fast again. I guess that’s when I switched to being fat-adapted. I was still nervous about running 50km without proper training and carbs.

I worked at the event expo two days before the race, so I wasn’t resting. I stood on my feet all day, every day, and all I ate was a cold steak and boiled eggs. I also drank lots of bone broth because it was freezing.

Considering my lack of preparation, I felt surprisingly great throughout the race and finished in a decent time. I was energetic and upbeat and didn’t feel as fatigued towards the end as usual.

I had one sugar-free natural electrolyte, two litres of water and half of Chief Carnivore bar (coming soon). I wasn’t hungry, and all the food at the checkpoints was not appealing.

The most surprising was how I felt after the race. Usually, I get hungry, exhausted, cold and sometimes irritable. And I always have stomach pain from consuming endurance gels even though I only use the natural ones. This time, I felt none of that.

I was not hungry or tired, so I drove the 100km back to Sydney, unloaded all the expo stuff at work, and then went home to do all my washing and cleaning. I was on the go until 10 pm, full of energy, and woke up with no DOMS, which is unheard of! Usually, I’m pretty sore for a few days post-race, especially if I don’t train properly.

Can it be simply because I had enough protein and fats for the performance and recovery compared to the regular fuelling with lots of carbohydrates and minimal protein? Was low inflammation a contributing factor? These are only my speculations based on what I know about human physiology and nutrition.

 

The verdict on Carnivore

I enjoyed the carnivore diet for its simplicity, time efficiency, low cost, and lack of cravings, bloating, and stomach cramps. I was pleased with my gut and blood test results, lean muscle gain and running performance, but the decline in bone density and increase in body fat worried me a bit.

Because I did the challenge in May, when it’s not too hot or cold, I enjoyed it very much. However, I can’t see myself eating steak and drinking bone broth in the middle of the Australian summer!

My main takeout is that I need much more protein than I’ve been eating and perhaps less veggies, fruits and dairy to prevent bloating, cramps and cravings. In the future, I will turn to the carnivore diet short-term (4-6 weeks) when I’m time-poor when I need to settle my gut and before ultra marathon trail races.

Next time, I will change the fat-to-protein ratio and have a little less fat and less food overall to prevent weight gain. As a runner, I need to stay fairly light. Gaining 2.5kg in just one month made me feel heavy and slow on the uphills. However, if I ever attempt to run a road marathon really fast, I will definitely carb-load just for the race.

As for my daily diet, I’ll stick to low carb, meat-based diet with a small amount of veggies, low-sugar fruits, fermented foods and Chief Collagen and Carnivore Bars. 

Click here to check out Chief Nutrition's Carnivore friendly range! >

11 comments

  • Alia on

    Hi Latrece,
    Thanks for that insightful experiment. I am a health coach and have always been very much into fibre, veges and fruit alongside my proteins. "
    Following chemotherapy for breast cancer and undergoing a hysterectomy this year, at the age 42, I have developed a few signs of inflammation – weight gain (never had to worry about my weight in my life) and predominantly psoriasis which in 6 months has spread from just my scalp to all over my body. I am devastated.

    I have seen in the psoriasis groups that plenty of people are getting results with carnivore or keto. I am going to try keto rather than carnivore so I can still have SOME salad and some calcium containing veggies and dairy. I run the risk of osteoporosis due to lack of estrogen. Yay lol.
    Anyway your post really intrigued me and I do think perhaps I could try a modified carnivore (add in seeds, avo and greek yoghurt for the calcium).
    Thanks :)

    ———
    Chief Nutrition replied:
    Sorry to hear about your health struggles. Although carnivore and keto diets are great for reducing inflammation, I’d recommend consulting with a doctor. Dr Paul Mason and Anthony Chaffee are experts in the field.

  • Carnivore Stuck on

    I’ve been on carnivore for three months. I lost 10 pounds but not quickly. For the last month, I’ve been stuck at the same weight. I have followed it religiously. I’ve changed that to protein ratio, I’ve counted my calories to make sure it stays below 1500 and above 1000. I do wait resistance four times a week and walk for an hour four days a week. I don’t do vegetables or fruits, no bread, pasta, rice, no sweets, organic meat, fish, chicken, etc. – the drill. I don’t know what else to do. The scale will not move. I I’m afraid to re-introduce vegetables because I can gain it back so fast. I do have high TSH levels in normal T3 and T4. I am taking thyroid supplements recommended by a doctor that focuses on thyroidism. If you have any advice for me, I would really appreciate it. Thank you
    ———
    Chief Nutrition replied:
    Thanks so much for your comment and for sharing your experience. It’s important to remember that when it comes to diet and health, there’s rarely a one-size-fits-all solution. While some people may feel great on a carnivore diet, others may not – and many other factors can be at play, including gut health, stress, hormones, nutrient status, and genetics.

    For personalised support, we recommend booking a 1-on-1 consultation with one of the qualified Nutritionists or Naturopaths in our network. They can help you gain a deeper understanding of what your body really needs to thrive, and guide you through a more tailored approach. Let us know where you’re based, and we’d be happy to recommend a great practitioner near you.

    Thanks again for being part of the Chief community – we’re here to support you on your health journey!

    — Laura, BHSc Nutritionist at Chief

  • Angie on

    Hi , any more information on your bone density?
    I’m four months carnivore due to a sjogren’s autoimmune issue . I’ve lost 24lbs and feel so much better but at 54 I’m afraid of long term complications.
    ———
    Chief Nutrition replied:
    My bone density is fine. I’ve been having lots of collagen and doing strength training. However, we are all different and if you have concerns, you should consult with your doctor and get bone density tested.

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  • BusyMom on

    TMI warning-

    I did the carnivore diet for a month and then re-introduced a bit of veggies 3 days ago. I just had a tiny bit each day but each time, I felt so sick. Last night, I ate avocado and as soon as I finished eating it, my body said ‘no thanks!!!’ and out it went. Today I ate a bit of salad and …oh my goodness!!!!!!! I now have the worst abdominal pain you can imagine. Comparable to unmedicated labor. I made myself throw up to see if that would give me some relief (I am not bulimic). My last meal was like 7 hours or more ago and it was still in my stomach ready to come out. My body couldn’t digest it properly. I am going right back to carnivore for a long time. I feel like I might just die from the GI pain I have right now. I bet it’s my pancreas (I have had acute pancreatitis a few times, but not during carnivore and this is how it feels). I wanted to stay low carb/keto but now I don’t think that’s an option. I feel so much better on carnivore.

    For context- I have autoimmune liver disease, Hashimoto’s thyroiditis, hypothyroidism, just got over a 2 week long kidney infection (because I need to take immunosuppressants to keep my liver disease under control), I also suffer from the side effects of the meds I take. I consulted with my primary care doctor who has been there for me for the last 10ish years or more and my hepatologist about the carnivore diet and they agreed that it was going to do me good. My PCP is an integrative medicine doctor (an MD who cared enough about his patients that he continued his education to learn about diet, vitamins, supplements, mind body connection, environmental toxins, etc). If I had listened to his advice right from the beginning, I am sure that I wouldn’t have developed autoimmune hepatitis. How I wish I could go back in time… now I listen very closely to all his advice and put it into practice to the best of my abilities. He is the best doctor I have ever met. A true blessing. Once you find a good doctor you gotta stick to him/her because there are so many doctors who just gaslight you instead of getting to the root cause of your medical problems. For anyone needing a good doctor, his name is Dr. John Stracks and his practice (Cormendi) is located in Chicago. He used to work at Midwestern Hospital (ranked #1 in Chicago). That’s where I met him and back then he did take insurance. I was practically bedridden when I met him and he pulled me out of that abyss. I got side tracked there but when you have info that might help someone, I feel like you have to share it. Reach out to Dr. Stracks if you have a complicated health situation, he actually cares. His whole team is outstanding. Plus, his wife is not only beautiful, super smart, and supportive, she actually called me to see how I was doing when I got COVID. Who does that anymore? <3

    This is not medical advice but just what I experienced when trying to ‘get off’ the carnivore wagon. I will fast tomorrow and then start carnivore again after that. I just feel so much better on it. Even my skin tags started to fall off on their own.

    All this venting and the oxycodone I HAD to take seem to be working but I’m still having severe pain.

    I recommend the carnivore diet so much. You don’t even crave carbs after a few days. I have no idea what got into me, I should have just stayed carnivore since I was feeling so well on it. I have something called HS on my skin and even that went away while on carnivore. The moon face caused by the prednisone I take was finally looking more normal. I lost almost 20lbs in a month without feeling hungry. I feel so stupid for not sticking to it. I hope my rant helps someone stay carnivore (under medical supervision). Pray for me please, because this abdominal pain is extreme.
    ———
    Chief Nutrition replied:
    Thanks so much for sharing your experience; it really highlights how powerful the carnivore diet can be for some people, especially those with complex autoimmune conditions. At Chief, we’ve seen others with similar backgrounds thrive on a simplified, animal-based approach. Your body’s reaction to reintroducing certain foods could reflect underlying gut sensitivity or inflammation, which carnivore seems to help calm for you. Always follow medical guidance, especially with your history, and trust what your body is clearly telling you. Wishing you a fast and full recovery ; you’re absolutely not alone in it.

  • Aaron Reed on

    I don’t get the I’ll do it for a month crowd. This really isn’t a diet, it’s a life changing, long term commitment. I’ve been carnivore since Oct.2023 and I’m never going back to a SAD. I feel better now than I did 20 yrs. ago. I’m now 62
    ———
    Chief Nutrition:
    I absolutely agree! I initially turned carnivore for a month as an experiment to see how I feel and if o get any positive measurable changes in such short time. And I did! I have been about 90% carnivore since and feeling great. It is a lifestyle and also a great community which I love. Good on you for sticking to it.

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