Discover the Shocking Benefits and Hidden Risks of the Carnivore Diet – Is an All-Meat Lifestyle Right for You?

The carnivore diet, a highly restrictive dietary regimen that eliminates all plant-based foods and relies exclusively on animal products, has gained popularity in recent years as a controversial yet intriguing approach to nutrition. Advocates claim it can lead to weight loss, reduced inflammation, and improved mental clarity, while critics warn of potential long-term health risks, including heart health concerns and nutrient deficiencies. Let’s explore 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 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," said Jill Darminio, RD, CNSC, system clinical nutrition manager at Inspira Health. "It is essentially a more restrictive version of the ketogenic diet, which emphasizes fat and protein while minimizing carbohydrates."

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.

Foods Included

Specifically, someone on the carnivore diet can eat:

Meat: Beef, chicken, turkey, lamb, pork, etc. Red meat other than pork (e.g., beef, lamb, venison, buffalo, goat) was the most commonly consumed food.
Organ meats: Liver, kidney, sweetbread, tripe, heart, brain. Weekly or more frequent consumption was reported for organ meat by 42%.
Fish: Salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
Other animal products: Eggs, lard, bone marrow, bone broth, etc. Eggs were also commonly consumed.
Low-lactose dairy (in small amounts): Heavy cream, hard cheese, butter, etc. Weekly or more frequent consumption was reported for nonmilk dairy by 72%.
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.

Foods Excluded

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. Less than 10% of respondents consumed starchy vegetables or nonstarchy vegetables more often than once monthly.
Fruits: Apples, berries, bananas, kiwi, oranges, etc. Less than 10% of respondents consumed fruits more often than once monthly.
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. The carnivore diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants.

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. Foods that are high in protein are often more filling, which could help lower the overall amount of food you eat while on these types of diet.
Reduced inflammation: 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. Some people with autoimmune diseases claim symptom relief after cutting out plant-based foods that may cause gut irritation.
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.

One study promoted by Shawn Baker asked followers of the diet to fill out a survey on their eating habits and health. The respondents reported satisfaction and beneficial effects. Participants reported improvements in chronic medical conditions, general health, and aspects of well-being such as energy, sleep, strength, endurance, mental clarity, memory, and focus. Median BMI decreased from 27.2 to 24.3. Respondents with diabetes experienced relatively large median reductions in BMI and HbA1c. Diabetes medication use was significantly reduced.

The Risks and Drawbacks

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." One of the main issues is that it’s high in saturated fats due to its high amounts of red meat and dairy. Too much saturated fat can increase levels of bad cholesterol (known as non-HDL cholesterol) in the blood. Both high cholesterol and high blood pressure raise the risk of developing coronary heart disease and having a heart attack or stroke. 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.
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 highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals. Following a restrictive diet like the carnivore diet may lead to deficiencies in some nutrients and the overconsumption of others.
Digestive issues: The lack of fiber can lead to constipation and disruptions in gut microbiome diversity, essential for digestion and overall well-being. For example, the diet contains virtually no fiber, which is a type of carbohydrate only found in plant-based foods that cannot be completely digested. 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. 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.
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. But because the carnivore diet is so restrictive, it may be hard to stick to. The highly restrictive nature of the carnivore diet makes it difficult to follow long term and does not offer much variety.
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. Eating more meat also may contribute to kidney stone formation.
High in fat, cholesterol, and sodium: Given that the carnivore diet consists solely of animal foods, it can be high in saturated fat and cholesterol. Moreover, some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium. Eating a lot of these foods on the carnivore diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes.
May lack certain micronutrients and beneficial plant compounds: While meat is nutritious and provides many micronutrients, it should not be the only part of your diet. What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain long-term conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. This is not only due to the high vitamin, fiber, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants. The carnivore diet does not contain these compounds and has not been associated with any long-term health benefits.
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. 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.

The Carnivore Diet and Long-Term Wellness

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.”

Diabetes UK does not recommend cutting carbs out altogether as they contain essential fibre, vitamins and minerals. However, most plant-based foods are anti-inflammatory and are known to support health. Another claim is that the carnivore diet is high in omega-3 fatty acids from oily fish and grass-fed meats, which may help to lower inflammation.

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

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