Health Benefits and Risks of the Carnivore Diet

The carnivore diet has surged in popularity, praised by enthusiasts for everything from weight loss to better mood. But is cutting out all plant-based foods truly healthy or potentially harmful?

As a stricter version of low-carb eating plans like keto and paleo, the carnivore diet allows only animal-based foods: meat, fish, eggs, and sometimes dairy. While this approach may offer short-term benefits, there are serious nutritional gaps and long-term health concerns that shouldn’t be ignored.

What Is the Carnivore Diet?

The carnivore diet is built around the complete elimination of plant-based foods. On this plan, the only foods permitted include:

• Beef, pork, poultry

• Fish and seafood

• Eggs

• Organ meats

• Full-fat dairy (optional)

• Bone marrow and broth

• Processed meats (bacon, deli meats)

This makes the diet not only very low in carbohydrates but also devoid of dietary fiber, antioxidants, and most plant-derived nutrients.

Potential Benefits of the Carnivore Diet

While evidence is limited and mostly anecdotal, supporters of the carnivore diet point to a few potential upsides:

1. May Lower Blood Sugar and Improve Insulin Sensitivity
Carbohydrates have the most significant impact on blood glucose levels. By eliminating them entirely, blood sugar levels may become more stable especially for individuals with type 2 diabetes or insulin resistance.
However, long-term data is lacking, and some research suggests low-carb diets could worsen insulin sensitivity in certain populations.

2. May Support Weight Loss
High-protein diets can suppress appetite by reducing ghrelin, the "hunger hormone," and increasing satiety.
Studies show that increasing protein intake may lead to sustained weight loss and reduced risk of regaining weight. That said, the rapid weight loss often seen with carnivore diets may not be sustainable or safe long term.

3. May Help Meet Protein Needs
Animal products are complete protein sources, providing all essential amino acids. Athletes, older adults, and individuals with certain medical needs may benefit from higher protein intake.
Still, too much protein without dietary balance can strain the kidneys and potentially harm bone and heart health.

4. Possible Mood Improvements
Some studies suggest meat eaters may have lower rates of depression and anxiety than vegans or vegetarians, possibly due to higher intake of B12 and iron.
However, the evidence is mostly observational and inconclusive. Any mood-related benefits may stem more from stabilizing blood sugar than from eating meat itself.

Key Risks and Side Effects of the Carnivore Diet

Despite its popularity, the carnivore diet comes with a host of red flags:

1. Nutrient Deficiencies
Without fruits, vegetables, legumes, and whole grains, this diet lacks:

• Fiber (essential for digestion)

• Vitamin C

• Magnesium

• Potassium

• Antioxidants and phytochemicals

These deficiencies can increase the risk of gut issues, immune dysfunction, and chronic disease over time.

2. Digestive Issues
In one survey, people on the carnivore diet reported side effects like:

• Diarrhea

• Constipation

• Bloating

• Nausea

• Dry skin

• Menstrual irregularities

Fiber absent from this diet is critical for gut health and regular bowel movements.

3. High Saturated Fat Intake
Red meat and full-fat dairy are high in saturated fat, which can raise LDL (bad) cholesterol.
Most health experts recommend keeping saturated fat intake under 10% of daily calories to protect against heart disease.

4. Increased Sodium and Processed Meat Intake
Frequent consumption of processed meats (like bacon and deli slices) can lead to excessive sodium intake, increasing the risk of high blood pressure and heart disease.

5. Not Safe for Everyone
This diet is not recommended for:

• Children

• Pregnant or lactating women

• People with kidney disease

• Those with a history of disordered eating

How It Compares to Other Diets

The carnivore diet overlaps with but is more extreme than other popular low-carb diets:

• Keto: Allows plant-based fats (like avocado and nuts) and limited vegetables.

• Paleo: Includes fruits, vegetables, and whole foods while excluding grains, dairy, and processed items.

• Standard Low-Carb: Focuses on reducing carbs, but not eliminating plant foods entirely.

Unlike these diets, carnivore offers no carbohydrates, and there’s no macronutrient tracking it’s all animal foods, all the time.

Who Might Consider It?

Proponents suggest the carnivore diet could benefit those with:

• Type 2 diabetes

• Obesity

• Autoimmune or inflammatory conditions

• Digestive disorders (like IBS)

However, no high-quality research confirms that this diet is safe or effective for managing these conditions long term.

What a Day on the Carnivore Diet Looks Like

A typical day may include:

Breakfast: Eggs and bacon
Lunch: Grilled steak or bunless burger
Dinner: Salmon or buffalo chicken wings
Snacks: Jerky, cheese, bone broth

What to Avoid:

• All fruits and vegetables

• Nuts and seeds

• Whole grains and legumes

• Plant oils and sweeteners

• Alcohol and caffeine (for some)

The Bottom Line

The carnivore diet is one of the most restrictive eating patterns out there. While it may lead to short-term weight loss and blood sugar improvements, it cuts out entire food groups that offer essential nutrients and long-term health protection.

There’s currently no robust scientific evidence to support its safety or effectiveness, especially over time. If you’re considering trying it, speak with a healthcare provider or registered dietitian to explore safer, more balanced approaches to your health goals.

Enjoyed this article? Share it or subscribe to our newsletter for more science-backed insights on nutrition and wellness.