The carnivore diet has gained traction in recent years as a controversial yet intriguing approach to nutrition. Proponents claim it can lead to weight loss, reduced inflammation, and improved mental clarity, while critics warn of potential long-term health risks. This article explores the origins of the carnivore diet, its possible benefits and drawbacks, and what it could mean for your overall health.
What is the Carnivore Diet?
The carnivore diet is a highly restrictive dietary regimen that eliminates all plant-based foods, relying exclusively on animal products such as meat, fish, eggs, and some dairy products. Jill Darminio, RD, CNSC, system clinical nutrition manager at Inspira Health, explains, “The carnivore diet is an extreme form of low-carb eating that eliminates all plant-based foods, focusing solely on meat, fish, eggs, and animal-derived products like butter and cheese. It is essentially a more restrictive version of the ketogenic diet, which emphasizes fat and protein while minimizing carbohydrates.”
The carnivore diet meal plan only allows consumption of meat, poultry, eggs, seafood, fish, some dairy products, and water. You need to exclude all vegetables, fruits, grains, legumes, seeds, and nuts. The carnivore diet also recommends against eating highly processed meats, such as sausages or deli meats, given the additives.
The diet’s roots can be traced to ancestral eating patterns, with proponents arguing that early humans thrived primarily on animal-based diets. Did you know that some Arctic populations have survived for generations on almost entirely animal-based diets? The carnivore diet seeks to replicate this way of eating. However, scientific research on the long-term effects of such a restrictive eating plan remains limited.
How the Carnivore Diet Works
The carnivore diet is a type of "keto," or ketogenic, diet. Keto diets work like this: The contents of a keto diet do not provide enough calories from glucose and other forms of sugar. To compensate, the body burns fat that creates ketones as an energy source. A carnivore diet is the most ketogenic diet because it allows for almost no carbs. When you’re not eating carbs, your body turns to burning body fat for fuel in a process known as ketosis. This can lead to increased metabolism and weight loss.
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While some keto diets can emphasize the intake of healthier mono- and polyunsaturated fats, that's not the case with carnivore diets. The carnivore diet aims to avoid all carbohydrates by filling your plate only with food sourced from animals, says Patton. In doing so, it disregards most of the classic building blocks recommended for a balanced diet. The no-carb goal pushes the carnivore diet a step beyond other protein-heavy eating plans, like the keto and Atkins diets. (Those plans include at least some carbs.)
Foods Included and Excluded
The carnivore diet includes only animal products and excludes all other foods.
Specifically, someone on the carnivore diet can eat:
- Meat: Beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, sweetbread, tripe, heart, brain
- Fish: Salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
- Other animal products: Eggs, lard, bone marrow, bone broth, etc.
- Low-lactose dairy (in small amounts): Heavy cream, hard cheese, butter, etc.
- Water
According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed.
In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.
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All foods that do not come from animals are excluded from the carnivore diet.
Restricted foods include:
- Vegetables: Broccoli, cauliflower, potatoes, green beans, peppers, etc.
- Fruits: Apples, berries, bananas, kiwi, oranges, etc.
- High-lactose dairy: Milk, yogurt, soft cheese, etc.
- Legumes: Beans, lentils, etc.
- Nuts and seeds: Almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
- Grains: Rice, wheat, bread, quinoa, pasta, etc.
- Alcohol: Beer, wine, liquor, etc.
- Sugars: Table sugar, maple syrup, brown sugar, etc.
- Beverages other than water: Soda, coffee, tea, fruit juice, etc.
While some people incorporate some of these foods, a strict carnivore diet does not permit them.
Potential Health Benefits of the Carnivore Diet
Some people report positive outcomes from following the carnivore diet, including:
- Weight loss: By eliminating carbohydrates, the body enters a state of ketosis, which burns fat for fuel. Because keto diets induce the body to burn fat, all keto diets can jump-start a weight-loss program.
- Reduced inflammation: Some people with autoimmune diseases claim symptom relief after cutting out plant-based foods that may cause gut irritation. Some supporters of the carnivore diet suggest that eliminating plant-based foods may benefit individuals with autoimmune conditions by reducing exposure to potential dietary triggers, such as lectins and oxalates.
- Improved mental clarity: Stable blood sugar levels from a high-protein, high-fat diet may help some people avoid energy crashes.
- Simplified eating habits: With no need to count calories or worry about food variety, some find the diet easier to follow.
Influencers promoting the carnivore diet share many potential benefits, usually supported by anecdotal accounts. Scientific research specific to the eating plan is in short supply.
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Risks and Drawbacks of the Carnivore Diet
While the diet may offer short-term benefits, nutrition specialists and other medical professionals express concerns about potential health risks, including:
- Heart health concerns: “Diets high in saturated fat and cholesterol from red meat have been linked to increased heart disease risk,” said Darminio. “While some argue that low-carb diets may improve certain heart disease markers, long-term data is lacking.” The carnivore diet is high in saturated fats that can raise your “bad cholesterol” (LDL) levels and put you at higher risk for heart disease. The American Heart Association recommends limiting red meat to protect your ticker. Extreme diets high in saturated fat and low in fibre are known to raise cholesterol levels, increasing the risk of heart attack and stroke.
- Nutrient deficiencies: A meat-only diet lacks essential vitamins and minerals found in plant-based foods, such as fiber, vitamin C, and antioxidants, which are crucial for gut and immune health. The carnivore diet eliminates all foods except meat and animal products. Thus, it’s low in vitamin C, folate, has no fiber, and is difficult to maintain.
- Digestive issues: The lack of fiber can lead to constipation and disruptions in gut microbiome diversity, essential for digestion and overall well-being. Meat takes longer to digest, and slowing down that process can lead to constipation. Plus, the carnivore diet lacks fiber to help keep things moving along.
- Long-term sustainability: Cutting out entire food groups can make it difficult to maintain balanced eating habits over time, potentially leading to disordered eating patterns. Because the carnivore diet is so restrictive, it may be hard to stick to.
- Increased risk of kidney stones, gout, and osteoporosis: Other longer-term concerns about keto diets, especially the carnivore diet, include the increased risk of kidney stones, gout, and osteoporosis. Eating more meat also may contribute to kidney stone formation.
- Cancer: Eating large amounts of red meat has been linked to increased risk for colorectal cancer, which can be divided into colon cancer and rectal cancer, as well as several other types of cancer.
- Muscle cramps: The lack of key nutrients in a meat-based diet can lead to electrolyte imbalances that cause muscle cramps, as well as dizziness, fatigue, and general weakness.
- Kidney function: Eating a diet high in animal protein can place added stress on your kidneys, which may affect their long-term filtering function.
Long-Term Wellness and Sustainability
One of the biggest concerns about the carnivore diet is whether it supports long-term health. The absence of plant-based foods raises concerns about deficits in fiber and phytonutrients that support heart health, digestion, and disease prevention.
“Most nutrition specialists recommend a balanced diet rich in nutrient-dense foods, including vegetables, fruits, whole grains, and lean protein,” said Darminio. “Instead of extreme dietary restrictions, prioritizing high-quality protein sources while incorporating nutrient-rich plant foods for overall wellness is a more sustainable approach for your long-term health.”
The best diet is the one you can sustain the longest. A gradual lifestyle change approach is more manageable than tackling a trendy diet that is drastically different than your usual diet.
Potential Nutritional Imbalances
Potential nutritional imbalances due to the carnivore diet could also present challenges to long-term adherence. The carnivore diet overlooks entire food groups that offer many health benefits, Patton says. Eating only meat and animal-based products can leave your body nutritionally deficient in some areas.
Other restrictive ways of eating - including veganism, the polar opposite of going carnivore - bring similar concerns about nutrient gaps. “When you omit entire food groups from your diet, there are consequences,” Patton states.
Impact on Gut Health
Fiber, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. Thus, the carnivore diet contains no fiber, which may lead to constipation as a side effect. Additionally, fiber is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a number of issues and may even be linked to colon cancer.
One review found that a high-protein, low-carb diet may increase your risk for gut inflammation. When your body digests large amounts of protein, it creates potentially harmful byproducts in your gut. These byproducts may have a negative effect on the health of your bowels. Overall, following the carnivore diet may harm your gut health.
Who Should Avoid the Carnivore Diet?
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. 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.
Furthermore, certain populations with special nutrient needs would likely not meet them on the carnivore diet. This includes children and people who are pregnant or lactating. Lastly, those who have anxiety about food or a history of disordered eating should not try this diet.
Sample Carnivore Diet Menu
Here’s a five-day sample menu for the carnivore diet:
Day 1
- Breakfast: Eggs, bacon, sardines
- Lunch: Turkey burger patty, salmon jerky, beef tips
- Dinner: Filet mignon, crab, chicken liver
- Snacks: A small amount of Parmesan cheese, jerky
Day 2
- Breakfast: Shrimp, eggs, a small glass of heavy cream
- Lunch: Strip steak, tuna fish, beef jerky
- Dinner: Lamb chops, scallops, beef liver
- Snacks: A small amount of hard Cheddar cheese, bone broth
Day 3
- Breakfast: Eggs, salmon, turkey sausage
- Lunch: Sweetbreads, pork chops, mackerel
- Dinner: Turkey burger patty, a small amount of Parmesan cheese, bone marrow
- Snacks: Hard-boiled eggs, shrimp
Day 4
- Breakfast: Trout, shredded chicken, bacon
- Lunch: Beef meatballs, small amount Cheddar cheese, salmon jerky
- Dinner: Crab cooked in lard, filet mignon
- Snacks: Sardines, beef jerky
Day 5
- Breakfast: Eggs, chicken and turkey sausage links
- Lunch: Lamb roast, chicken liver, pork chop
- Dinner: Flank steak, scallops cooked in butter, a small glass of heavy cream
- Snacks: Bone broth, turkey jerky