Diet fads are nothing new.
From Atkins to Keto to intermittent fasting, people are constantly searching for the next big thing that promises quick weight loss and better health.
One diet that has gained a lot of attention recently is the carnivore diet. This diet focuses on eating only animal products, cutting out fruits, vegetables and grains entirely.
If it sounds controversial, that’s because it is.
Some swear by it for its weight loss benefits and improved energy levels—but eating zero fruits and veggies must have health risks, right? That’s what you’re going to find out below.
We asked the experts what they think about the carnivore diet, its risks and whether it really works.
Let’s see if this meat-heavy diet is USDA Prime or just a bunch of baloney.
Understanding the Carnivore Diet
The carnivore diet is as straightforward as it sounds: it’s a diet that focuses entirely on animal products (sorry vegans!).
Carnivore dieters consume meat, fish, eggs and sometimes dairy, while completely eliminating plant-based foods such as fruits, vegetables, grains, legumes and seeds.
The carnivore diet is a form of extreme low-carb eating. By cutting out all carbohydrates, it forces the body to rely on fats and proteins for energy. This leads to a state called ketosis, where the body burns fat for fuel instead of glucose, which is the body’s usual go-to source of energy.
Fans of the diet argue that it helps with weight loss, reduces inflammation and even cures illnesses.
Critics call the diet extreme and say it could lead to nutritional deficiencies and long-term health risks.
What Experts Say about the Carnivore Diet
Most registered dieticians and scientists are skeptical about the carnivore diet, and that’s putting it lightly [1].
The carnivore diet is extremely restrictive, meaning it requires you to cut out entire food groups. This goes against the idea of a balanced diet, which incorporates different foods containing a broad range of essential nutrients.
There is a huge amount of evidence in favor of a balanced diet, particularly the Mediterranean diet, which is high in plant-based foods [2]. There is currently no peer-reviewed scientific evidence confirming the safety or effectiveness of the carnivore diet [3].
A primary concern nutritionists have is the diet’s complete elimination of plant-based foods, which are rich sources of essential nutrients like fiber, vitamins and antioxidants.
Eliminating these foods puts you at risk of a nutritional deficiency, which can cause a wide range of physical and mental health issues.
This is why the Harvard School of Health has called the carnivore diet “a terrible idea”[4]. Experts also point out that relying solely on animal products can lead to an overconsumption of saturated fats and cholesterol.
The American Heart Association warns that diets high in saturated fats can increase the risk of heart disease, stroke and other cardiovascular issues.
Overconsumption of red meat and processed meat has also been linked to an increased risk of cancer in studies [5].
What Pro-Carnivore Diet Experts Claim
There are medical and nutrition experts who are fans of the carnivore diet. Medical doctors like Shawn Baker, author of The Carnivore Diet, and Paul Saladino, author of The Carnivore Code, claim the diet is beneficial for weight loss, focus, inflammation, gastrointestinal health and much more.
They cite plenty of anecdotal evidence on their social media pages, but there’s not much solid evidence to be found. There have been a few studies on carnivore dieters that showed promising results, but they have been criticized for bias and lack of review [6].
Other pro-carnivore experts claim that the diet is similar to what our hunter-gatherer ancestors ate hundreds of thousands of years ago. They believe that it is the most natural and optimal diet for humans. But this isn’t true either.
Anthropologists who study early human life have found that our ancient ancestors ate just as much plant-based food as they did meat [7].
This is not to say that the carnivore diet is bad.
Ketogenic diets, such as the carnivore diet, can be effective weight loss methods according to science [8]. There is just not enough evidence to say for certain that the carnivore diet is safe or healthy.
While it may help you lose weight, eating only animal products might do more harm than good due to the reduction of essential vitamins and minerals in your diet. This is especially risky if you follow the diet long-term, or if you don’t eat organ meats that contain higher amounts of essential micronutrients.
Nutritional supplements, such as a daily multivitamin, may help offset the nutritional deficit.
Potential Benefits of the Carnivore Diet
Advocates of the carnivore diet swear by its benefits for health and wellbeing. These benefits are largely based on anecdotal evidence and personal experiences, although some of them have been explored in preliminary studies.
Let’s take a closer look at the potential benefits.
- Weight Loss: Since the carnivore diet is essentially a zero-carb plan, it forces the body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates. This process can lead to rapid weight loss even if you’ve struggled to lose weight on other diets.
- Improved Mental Clarity: Some individuals report that after eliminating carbohydrates from their diet, they experience less brain fog, sharper focus and better overall mental clarity. This could be related to the stabilization of blood sugar levels, as blood sugar spikes and crashes can affect mood and cognitive abilities.
- Boosted Cognitive Function: Certain fatty acids found in animal products, such as omega-3s in fatty fish, are essential for brain health. These fats build and maintain the brain’s structure and support cognitive functions.
- Enhanced Energy Levels: When your body burns fats and proteins for fuel, it can deliver more sustained energy and fewer crashes. Protein provides a more stable and long-lasting source of energy compared to quick-burning carbohydrates.
- Improved Physical Performance: Protein aids in muscle repair and growth, which is why athletes and bodybuilders often take protein shakes to the gym. The carnivore diet is very high in protein. By reducing inflammation, it may also help reduce muscle soreness and improve recovery times after exercise.
- Benefits for Autoimmune Conditions and Inflammation: Some people with autoimmune diseases, such as arthritis or Crohn’s disease, have reported improvements in their symptoms after trying the carnivore diet. This may be because certain plant-based foods contain compounds that can trigger immune responses or inflammation. This diet might help calm the immune system and reduce flare-ups.
Risks and Downsides of the Carnivore Diet
Dietitians and doctors are not thrilled with the carnivore diet. Their concerns are related to the diet’s restrictive nature and its impact on long-term health.
Let’s explore some of the risks associated with the carnivore diet.
- Nutritional Deficiencies: The carnivore diet excludes nutrients that are necessary for muscle and nerve function, heart health and antioxidant protection. Over time, deficiencies can lead to serious health problems, including muscle weakness, heart problems and an increased risk of chronic diseases [4].
- Possible Long-Term Health Risks: The carnivore diet contains high amounts of saturated fats and cholesterol, which are linked to a greater risk of cardiovascular disease. It may also have negative effects on kidney function, bone health and more [9,10].
- Digestive Issues: Without fiber, your digestive system may start to malfunction, leading to constipation and other gastrointestinal issues. Some carnivore dieters experience bloating, cramping and uncomfortable bowel movements.
- Adaptation Challenges: Many people who start the carnivore diet suffer from temporary digestive issues during the adaptation period. This phase, often referred to as the “keto flu,” can include symptoms like diarrhea, constipation, nausea and fatigue.
- Unforeseen Risks: The carnivore diet may have more risks that we don’t yet understand. Because the diet is relatively new and extreme, there is limited research on its safety. Generally, experts don’t recommend following such a restrictive diet for an extended period.
Essential Nutrients and Supplements for the Carnivore Diet
If you choose to try the carnivore diet, taking supplements is a smart way to help prevent its risks and downsides.
They can help you cover your nutritional bases without breaking the diet’s strict guidelines. Taking supplements is especially important if you’re not planning to eat many organ meats, which tend to be higher in micronutrients.
These are the most important nutrients and supplements to take while on the carnivore diet.
- Vitamin C for Immune Function and Collagen Synthesis: Vitamin C helps the body fight off infections, heal wounds and maintain healthy skin. It is primarily found in fruits and vegetables, which are absent from the carnivore diet. Taking a vitamin C supplement can help keep your immune system strong and reduce signs of aging.
- Vitamin E for Antioxidant Protection: Vitamin E is a powerful antioxidant that protects cells from damage caused by free radicals. It’s mainly found in plant-based foods like nuts, seeds and green leafy vegetables. Vitamin E is included in most multivitamins.
- Vitamin K2 for Bone Health and Blood Clotting: Vitamin K2 directs calcium to the bones and teeth and away from the arteries and soft tissues where it can cause damage. This helps prevent osteoporosis and cardiovascular disease. Vitamin K2 is abundant in dairy products and fermented foods like sauerkraut. If your carnivore diet doesn’t include dairy, you may want to take a vitamin K2 supplement.
- Magnesium for Muscle and Nerve Function: Magnesium is involved in hundreds of biochemical processes in the body, including those that regulate muscle and nerve function, blood sugar levels and blood pressure. It’s mostly found in plant-based foods like nuts, seeds, whole grains and leafy greens. Consider taking a magnesium supplement to prevent issues like muscle cramps and fatigue.
- Probiotics for Digestive Health: Fiber helps regulate bowel movements, prevent constipation and support a healthy gut microbiome by feeding beneficial bacteria. Since the carnivore diet eliminates all plant-based foods, it is entirely devoid of dietary fiber. To make up for this deficit, consider taking prebiotic and probiotic supplements to maintain a balanced gut microbiome.
Summing Up: Is the Carnivore Diet Worth it?
Is the carnivore diet worth a try? That depends.
Overall, it’s not the best diet for overall health and wellbeing. That would be the Mediterranean diet, which emphasizes a balance of plant-based foods, meat, fish, whole grains and healthy fats.
However, the carnivore diet may be an effective way to lose weight, as it’s basically a keto diet. If you generally eat a balanced diet, going carnivore temporarily may be a good way to lose some extra pounds.
If you don’t eat many fruits or veggies now, going carnivore may exacerbate your nutritional deficits, resulting in health problems.
Before trying the carnivore diet, have a chat with your doctor to get an expert’s opinion.
And, remember to take nutritional supplements during your diet to ensure you get your essential vitamins and minerals.
FAQ
The Carnivore Diet is an eating plan that involves consuming only animal products like meat, fish, eggs, and dairy, while eliminating all plant-based foods.
Advocates claim benefits such as weight loss, improved mental clarity, reduced inflammation, and better energy levels.
While some people experience short-term benefits, experts warn of long-term risks such as nutritional deficiencies, heart disease, and digestive issues.
Yes, since the Carnivore Diet induces ketosis by eliminating carbs, it can lead to rapid weight loss, similar to ketogenic diets.
Yes, risks include potential nutrient deficiencies, high cholesterol, digestive problems due to lack of fiber, and increased risk of heart disease.
It’s best to follow the Carnivore Diet short-term and consult a doctor before starting, as long-term use could lead to health complications.
Sources:
- https://mcpress.mayoclinic.org/nutrition-fitness/a-meat-only-diet-is-not-the-answer-examining-the-carnivore-and-lion-diets/
- https://health.usnews.com/best-diet/best-diets-overall?src=usn_pr
- https://healthfeedback.org/claimreview/no-evidence-carnivore-diet-leads-90-reduction-diseases-treats-diabetes-mikhaila-peterson/
- https://www.hsph.harvard.edu/news/hsph-in-the-news/carnivore-diet-terrible-idea/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10577092/
- https://www.sciencefocus.com/the-human-body/carnivore-diet-health-impact
- https://www.scientificamerican.com/article/to-follow-the-real-early-human-diet-eat-everything/
- https://www.health.harvard.edu/newsletter_article/can-the-keto-diet-help-me-lose-weight
- https://www.health.harvard.edu/nutrition/what-is-the-carnivore-diet
- https://pubmed.ncbi.nlm.nih.gov/12437150/
