The carnivore diet, characterized by the exclusive consumption of animal products, has seen a surge in popularity in recent years. Proponents have touted its potential benefits, including rapid weight loss, increased energy levels, and even the alleviation of certain chronic conditions. However, a growing number of individuals are now abandoning this restrictive eating pattern, citing various health concerns and unsustainable practices. This article explores the reasons behind this shift, delving into the nutritional, social, and practical factors that contribute to the decision to quit the carnivore diet.
The Allure and the Initial Promise
The carnivore diet typically features only animal products with no fruits and vegetables at all. For many, the initial appeal of the carnivore diet lies in its simplicity and the promise of quick results. By eliminating highly processed foods and focusing solely on fats and proteins, some people do report early improvements. Some individuals initially turned to the keto and carnivore communities as solutions to specific health problems like autoimmune diseases, gut issues, or even diabetes. The diet's focus on eliminating processed foods and potential allergens can lead to initial improvements, reinforcing its appeal.
The Dark Side: Emerging Health Issues
However, the long term reality of these diets is that eating large amounts of animal protein can increase risk of diseases like heart disease, type 2 diabetes, and certain cancers, among many other issues. A key catalyst for people abandoning this diet is the fact that many are experiencing serious health issues months or years after starting it. Despite initial success, many former dieters are now speaking out about unpleasant and persistent symptoms that arise over time, such as hormonal imbalances, sleep disturbances, muscle cramps, and mental fatigue. One former carnivore dieter explained that these symptoms persisted despite managing electrolyte intake and other nutritional tweaks.
One notable case study explored in Goji Man’s video is a long-time carnivore follower who, despite leading an otherwise healthy lifestyle - exercising frequently, avoiding alcohol and smoking - suffered an unexpected stroke. Extreme diets high in saturated fat and low in fibre are known to raise cholesterol levels, increasing the risk of heart attack and stroke. 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.
Prominent Figures Renouncing the Diet
Perhaps the most prominent of the carnivore diet ditchers is Paul Saladino. In 2024, a significant shift is happening as a growing number of people walking away from carnivore and keto diets. He was known as the “Carnivore MD” and wrote a book on the alleged benefits of carnivore eating patterns. Functional medicine doctor Paul Saladino, M.D.-aka Dr. Carnivore-made waves in the biohacking community with his strict diet beliefs. Saladino has been committed to a meat-only diet since 2018-selling books and diet programs to those interested in the alleged health benefits of the extreme, no-carb regimen. But in a recent interview with podcaster Thomas DeLauer, Saladino said that after five years on the carnivore diet his testosterone levels tanked. “I started to think, maybe long-term ketosis is not great for me,” he said in an interview on the More Plates More Dates podcast. Ketosis is when your body uses fat - not carbs - as its main energy source.
Read also: The Carnivore Diet: An Autoimmune Solution?
Saladino isn’t alone. Since developing negative health outcomes from the carnivore diet, both Asprey and Saladino both advocate for low-carb, but less restrictive alternatives. Asprey says he initially felt fine on the diet. “I was exhausted every morning. According to my sleep monitor EEG equipment, I was waking up 10 to 12 times per night without knowing it,” Asprey says.
Nutritional Deficiencies and Imbalances
Nutritional deficiencies top the list of concerns with the carnivore diet. Experts are raising alarms about the potential nutritional deficiencies that can arise from following these restrictive diets. Many former dieters admit that they were not getting adequate vitamins and minerals. The carnivore diet eliminates entire food groups, which can create barriers beyond just what’s on your plate. Its lack of fiber and essential vitamins like C and K can disrupt normal bodily functions.
“Those following the carnivore diet are more at risk for vitamin and mineral deficiencies due to the lack of variety in the diet,” Greene says. “Dr. Saladino was possibly deficient in nutrients that are responsible for producing important hormones like testosterone and melatonin,” Greene says. For example, the diet contains virtually no fibre, which is a type of carbohydrate only found in plant-based foods that cannot be completely digested. But Diabetes UK does not recommend cutting carbs out altogether as they contain essential fibre, vitamins and minerals.
Digestive Distress
Digestive problems, particularly constipation, are a common side effect due to minimal fiber intake. “Dieters are also at risk of having gastrointestinal issues such as constipation and acid reflux.
The Social Stigma and Practical Limitations
Beyond digestion, social isolation emerges as a subtle yet impactful reason to quit; restrictive diets often complicate dining with others, leading to awkward moments or feeling boxed in. The carnivore diet eliminates entire food groups, which can create barriers beyond just what’s on your plate. The financial aspect also weighs heavily-maintaining high-quality meat sources can be costly long-term.
Read also: The Carnivore Diet's Impact on Sleep
Questionable Science and Misleading Narratives
A key factor driving this mass exit is the growing awareness of the misleading narratives and oversimplified science pushed by influential figures in the keto and carnivore movements. Critics argue that these influencers often promote a fear-based approach to nutrition, demonizing entire food groups like fruits and vegetables due to so-called “anti-nutrients” like oxalates and lectins.
Goji Man also urges people to be wary of health advice that seems to be too good to be true. “Tell people that they can fix all their health problems in three weeks eating only meat, and people will jump on it because it appears easy,” he says. “Nobody wants to hear the true reality, though. “If you are someone who has issues, please look at the person you are getting advice from on the internet and look at how inconsistent their messaging is,” Goji man says. He goes on to describe it as “shocking” that influencers with “very little understanding of nutrition” are convincing millions of people to follow their advice.
The Importance of Balanced Nutrition
Plant-based diets have been shown to drastically reduce disease risk, and there is mounting evidence that diets high in animal products have negative health outcomes. Part of living a healthy life depends on having a varied diet. Registered dietitians usually caution against long-term adherence to the carnivore diet, emphasizing risks tied to nutrient shortfalls and restricted food diversity. They advocate for balanced diets incorporating multiple food groups to ensure optimal nutrient intake and gut health. The science supports diversity as a baseline for longevity and disease prevention.
Addressing the Drawbacks and Potential Mitigation Strategies
Addressing the carnivore diet’s drawbacks can make a difference. Nutritional gaps may be offset with targeted supplements, like vitamin D or magnesium. For digestive issues, adding approved fats such as butter or tallow helps lubricate the digestive tract and may counteract constipation. Planning social meals ahead preserves connections despite dietary restrictions; bringing compliant dishes or choosing restaurants with flexible menus can ease isolation.
A Personal Journey: From Initial Success to Eventual Disillusionment
I first came across the Carnivore diet a few years into my health and fitness journey, and to be completely honest - it changed my life. I saw benefits almost immediately and thought, this is it… this is the diet I’ll stick to for the rest of my life. My energy levels shot up, I was building muscle while shedding body fat, and I never experienced that sluggish crash after lunch. The simplicity of eating the same high-fat, low-carb meals daily also made it incredibly convenient. No more stressing about making carb-heavy meals - this felt like the ultimate system.
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But that “perfect” routine didn’t last long. Soon, I started picking up injury after injury. At first, I blamed overtraining or poor form. Those things probably played a role, but one pattern kept showing up - the injuries got worse the longer I stayed on carnivore. While I can’t say with 100% certainty that the diet was the root cause, the correlation was too strong to ignore. As I learned more about nutrition, I started to see how flawed the carnivore diet really was. In a way, it reminded me of the vegan diet - another extreme approach I’ve always been critical of. Keto demonizes carbs, even healthy, natural ones like fruits/vegetables and other foods that are essential for the human body. Both carnivore and veganism are two extremes of the same coin, cutting out entire food groups in the name of health. But what happens when those groups contain nutrients your body actually needs?
That realisation was the turning point. I didn’t completely abandon the principles I liked - I’m still eating a lot of meat - but I started bringing carbs and fruit back into my meals. Now, my diet is much more balanced and flexible. One day I’ll have chicken, the next day beef, then fish, and I rotate my meals regularly. It’s no longer about following a rigid label.
The Carnivore Diet as a Closed System
As a tech enthusiast analyzing systems, I see the carnivore diet akin to a closed-source software: it limits inputs and flexibility, much like restrictive diets limit nutrient sources and adaptability. When you lock yourself into one ecosystem, here being only animal products, you reduce your ability to respond to changing internal needs or external circumstances. Open-source systems thrive by allowing integration and modification; similarly, a flexible diet that adjusts to nutrient variations and lifestyle demands often offers better long-term viability.