Key takeaways:
The carnivore diet is an eating pattern that became popular on social media.
It involves eating only animal products, such as meat, poultry, fish, and eggs. It excludes plant-based foods such as vegetables, grains, and beans.
There’s little science to back up claims that the carnivore diet supports lasting weight loss, blood sugar, or mental health.
The carnivore diet isn’t considered a balanced eating pattern, and may have risks for your health. It’s high in saturated fat, which can increase heart disease risk. And it lacks the fiber, vitamins, and minerals that you need for good health.
The meat-centric carnivore diet is trending on social media, where people claim it can help with many aspects of health, from weight loss to inflammation. But can such a restrictive diet be good for you? Let’s find out.
What is the carnivore diet?
The carnivore diet is a very restrictive diet that includes only animal-based foods. There’s no single official definition. But in general, people who follow the carnivore diet eat only animal-based foods, such as meat, poultry, fish, and eggs. They avoid plant-based foods, including fruits, vegetables, grains, beans, nuts, and seeds.
The carnivore diet has become popular on social media. Supporters claim it helps with:
Weight loss
Blood sugar management
Mental clarity
Anxiety and depression
Pain relief
Inflammation
But these claims aren’t well supported by research.
The carnivore diet is a type of ketogenic, or “keto,” diet because it’s very low in carbohydrates. When your body doesn’t get enough carbohydrates for energy, it starts breaking down fat instead. This process creates an alternative fuel source called ketones, which your body uses for energy. This state is called ketosis.
Some research suggests that ketogenic diets may help with weight loss and blood sugar management. But these studies are usually about ketogenic diets in general, not the carnivore diet specifically. And experts still don’t know whether very low-carbohydrate diets are safe in the long term.
What can you eat on the carnivore diet?
The carnivore diet food list is quite short. It’s limited to animal-based foods, such as:
Meat
Poultry
Fish and seafood
Eggs
Animal fats, such as beef tallow and lard
Dairy is a gray area. Some dairy products, such as milk and yogurt, naturally contain carbohydrates in the form of lactose. So many people on the carnivore diet avoid these foods, but do allow low-carbohydrate dairy foods, such as:
Butter
Ghee
Aged cheese (think parmesan, cheddar, and gouda)
Foods to avoid on the carnivore diet
The carnivore diet excludes plant-based foods, such as:
Grains and foods made from grains, such as bread and pasta
Vegetables
Fruits
Legumes, such as beans and lentils
Soy foods, such as tofu and edamame
Nuts
Seeds
Sugar
All plant-based oils, such as olive oil or seed oils
Ultra-processed foods, such as chips, candy, and soda
Carnivore diet snacks and meals
You may be wondering, with such a restrictive diet, what do meals and snacks look like? Examples of meals on the carnivore diet could be:
Breakfast: bacon and eggs
Lunch: ground beef patties topped with fried eggs and cheddar cheese
Dinner: lamb chops, shrimp, and bone broth
Examples of common carnivore diet snacks include:
Hard-boiled eggs
Sliced cheese
Chicken or turkey strips
Beef jerky
Canned salmon or tuna
Bone broth is a common warm beverage. Most carnivore diets discourage coffee and tea since they are plant-based drinks.
What are purported carnivore diet benefits?
Supporters of the carnivore diet say it can help with several health concerns. Here’s what the evidence says.
Weight loss
The carnivore diet may lead to weight loss, at least in the short term. This is partially because it’s very low in carbohydrates but high in protein. Research on high-protein diets and ketogenic diets suggest that they can help you feel full. This may help you consume fewer calories overall, leading to weight loss.
Some survey-based studies have found that people who follow the carnivore diet report losing weight. But these studies have limitations since they rely on people reporting their own experiences. This can make the results less reliable.
The carnivore diet is also very restrictive, and cuts out many common foods. This naturally limits how much you eat, which may contribute to weight loss.
But restrictive diets can be hard to follow over time. And when you stop following the diet, you may regain some or all of the weight back.
Blood sugar management
The carnivore diet may help lower blood sugar for some people. That’s because it’s very low in carbohydrates. Carbohydrates are the nutrient that has the biggest direct effect on blood sugar levels after meals. When you limit carbs, less sugar enters the bloodstream after eating. This can lead to fewer blood sugar spikes, and may reduce the amount of insulin your body needs.
In the survey study noted above, people following the carnivore diet reported using less diabetes medication and having lower hemoglobin A1C (a measure of blood sugar levels over time). But this was self-reported, not a clinical trial. So it doesn’t prove that the carnivore diet is safe or effective for diabetes management.
Research suggests that low-carbohydrate diets in general can help some people manage diabetes. But balanced diets that include nutritious carbs (such as whole grains, vegetables, and beans) can also be part of diabetes care. If you have diabetes, it’s best to work with a dietitian to find an eating plan that’s right for you.
It’s important to note that the carnivore diet can be high in saturated fat, which may raise the levels of “bad” cholesterol or low-density lipoprotein (LDL) cholesterol. High blood sugar and high cholesterol both raise the risk of heart disease. So, even if the carnivore diet improves blood sugar levels, it may not be a healthful choice if it increases cholesterol at the same time.
Lower inflammatory markers
The carnivore diet may lower inflammation for some people if it leads to weight loss or reduces the intake of sugar and ultra-processed foods.
Some survey participants reported that their blood work showed improvement in inflammatory and metabolic markers, including:
C-reactive protein, a blood marker that can rise when there’s inflammation in the body
Gamma-glutamyl transferase, a liver enzyme that can be higher when there’s liver damage or stress
But, again, these results are self-reported, which makes them less reliable. There are no strong clinical studies to show that the carnivore diet lowers inflammation.
IBD symptom relief
People with inflammatory bowel disease (IBD), such as Crohn’s disease or ulcerative colitis, may be advised to avoid high-fiber foods during a flare. That’s because fiber can sometimes worsen gas, bloating, and abdominal pain.
Since the carnivore diet contains no fiber, some people may find that it temporarily eases these symptoms. But that doesn’t mean that the carnivore diet reduces inflammation in the gut.
The research on the carnivore diet for IBD is very limited. In one small case study of 10 people with Crohn’s or colitis, participants reported better symptom management and quality of life while following the carnivore diet. But case reports aren’t strong evidence, and more research is needed before this diet becomes a wider recommendation for IBD symptoms.
Mental health
Some research suggests that keto diets may have a role to play in managing certain mental health conditions, such as depression. One possible reason is that keto diets may lower blood sugar or inflammation, but more research is needed to understand the potential link.
To be clear, there are no clinical studies to prove that the carnivore diet helps with mental health. Some people report improved mental clarity, but this is a personal experience rather than a well-defined scientific outcome.
Is the carnivore diet safe?
There are currently no long-term clinical studies showing that the carnivore diet is safe or effective.
But we do know a few things from established nutrition research. A diet that includes only animal-based foods — and cuts out fruits, vegetables, whole grains, legumes, nuts, and seeds — isn’t considered balanced. These plant-based foods contain fiber, antioxidants, vitamins, and minerals that support overall health. They’re also part of eating patterns linked to a lower risk of heart disease, Type 2 diabetes, and some cancers.
By removing many of these nutrient-rich foods, the carnivore diet comes with several drawbacks.
Carnivore diet downsides
Here are a few of the possible downsides of the carnivore diet.
Lack of vitamins and minerals
The carnivore diet is very restrictive, which can increase the risk of nutrient deficiencies. In studies that analyzed sample carnivore diet meal plans, researchers found that the diet may not provide enough vitamin C, vitamin D, calcium, or magnesium.
Lack of fiber
The carnivore diet doesn’t provide any dietary fiber. Fiber is important for regular bowel movements, so a no-fiber diet increases the risk of constipation.
Getting enough fiber also helps lower your risk of:
Colorectal cancer
High blood sugar and Type 2 diabetes
Heart disease
High cholesterol
Hemorrhoids
Obesity
Fiber also helps keep your gut microbiome healthy, which plays a role in immune health.
High in saturated fat
The carnivore diet can be high in saturated fat, depending on the types and amounts of animal foods eaten. Too much saturated fat can raise “bad” LDL and total cholesterol levels. Over time, high LDL cholesterol can increase the risk of heart disease.
Risk of ‘keto flu’
Very low-carb ketogenic diets can cause flu-like symptoms such as fatigue, headache, nausea, and brain fog. This is sometimes called “keto flu.” It can happen when the body shifts from using carbohydrates for energy to using fat and ketones instead. These symptoms are usually temporary, but they can be uncomfortable.
Frequently asked questions
How long you have to follow a carnivore diet to see results may depend on which results you’re measuring. On most ketogenic diets, it typically takes 2 to 4 days for the body to enter ketosis, when it starts making ketones for energy. Weight loss often follows. But there isn’t research on this topic. Some people self-report losing weight within 2 weeks, while others say it was more noticeable at 4 weeks.
Whether you can eat cheese on the carnivore diet is a matter of personal preference. Some people allow aged, hard, low-lactose cheeses since they’re low in carbohydrates. Examples include parmesan, Pecorino Romano, and Asiago. Most people on the carnivore diet avoid cheeses with higher amounts of lactose. Examples include soft cheeses such as ricotta and cottage cheese.
You may lose weight on a carnivore diet, especially in the short term. That’s because it cuts out all carbohydrates and limits many foods, so you may consume fewer calories overall. Plus, you may lose water weight as a result of eating fewer carbohydrates. But weight loss from a carnivore diet may be hard to maintain. The diet is so restrictive that it’s difficult to stick to over the long term. And when you stop following a restrictive diet, it’s common to regain some or all of the weight back.
How long you have to follow a carnivore diet to see results may depend on which results you’re measuring. On most ketogenic diets, it typically takes 2 to 4 days for the body to enter ketosis, when it starts making ketones for energy. Weight loss often follows. But there isn’t research on this topic. Some people self-report losing weight within 2 weeks, while others say it was more noticeable at 4 weeks.
Whether you can eat cheese on the carnivore diet is a matter of personal preference. Some people allow aged, hard, low-lactose cheeses since they’re low in carbohydrates. Examples include parmesan, Pecorino Romano, and Asiago. Most people on the carnivore diet avoid cheeses with higher amounts of lactose. Examples include soft cheeses such as ricotta and cottage cheese.
You may lose weight on a carnivore diet, especially in the short term. That’s because it cuts out all carbohydrates and limits many foods, so you may consume fewer calories overall. Plus, you may lose water weight as a result of eating fewer carbohydrates. But weight loss from a carnivore diet may be hard to maintain. The diet is so restrictive that it’s difficult to stick to over the long term. And when you stop following a restrictive diet, it’s common to regain some or all of the weight back.
The bottom line
The carnivore diet is a restrictive eating pattern that includes only animal-based foods. It’s become popular in social media because of its weight-loss claims. The carnivore diet may help with weight loss in the short term since it’s very low in carbohydrates and limits many foods. But there’s little scientific evidence that it helps with blood sugar, inflammation, or mental health. And since the diet cuts out nutrient-rich foods, it can increase the risk of constipation, vitamin and mineral deficiencies, and high cholesterol.
Until there’s more research on the long-term risks and benefits, it’s best to approach the carnivore diet with caution. For most people, a balanced eating pattern filled with vegetables, fruits, whole grains, legumes, and lean animal proteins is a better choice for overall health and weight management.
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References
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