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Last update: November 20, 2024

4 minute read

The Carnivore Diet

Curious about the meat-only trend? Discover the carnivore diet's potential benefits, risks, and how it stacks up against other low-carb plans. Get evidence-based insights on this controversial approach to eating.

By Stephanie Wright, RN, BSN

Edited by Dr. Jacquie Leone, NMD, HN

Learn more about our editorial standards

The carnivore diet, which focuses solely on animal products like meat, has become a controversial trend. This guide will explore its main components, claimed benefits, potential risks, and how it compares to other low-carb diets.

Key takeaways

The carnivore diet consists almost exclusively of animal products, primarily meat
Proponents claim benefits like weight loss and reduced inflammation, but scientific evidence is limited
Most nutrition experts don’t recommend the carnivore diet due to its extreme nature and potential health risks

What is the carnivore diet?

The carnivore diet is a highly restrictive eating plan that eliminates virtually all plant-based foods. Here's what you need to know about its components:

Foods included in the carnivore diet

Meat (beef, pork, poultry, organ meats)
Fish and seafood
Eggs
Some dairy products (usually low-lactose options like butter and hard cheeses)
Water

Foods excluded from the carnivore diet

All plant foods (fruits, vegetables, grains, legumes, nuts, seeds)
Most dairy products
All carbohydrates and fiber

VitaRx Tip

This extreme approach to eating sets the carnivore diet apart from other low-carb diets, which typically allow for some plant-based foods and a wider variety of nutrient sources.

Claimed benefits of the carnivore diet

Proponents of the carnivore diet claim a range of potential benefits, including:

Weight loss
Improved blood sugar control
Reduced inflammation
Better digestion
Increased energy
Improved mental clarity

Potential risks and downsides

While some people report positive experiences with the carnivore diet, it's essential to consider the potential risks and downsides:

Nutrient deficiencies: Eliminating all plant foods can lead to deficiencies in vitamins, minerals, and antioxidants.
Very low fiber intake: This may cause constipation and other digestive issues.
High saturated fat intake: Potentially increasing cholesterol and the risk of heart disease.
Increased risk of certain cancers: Especially colorectal cancer.
Kidney stress: Due to high protein intake.
Difficult to sustain long-term: The extreme restrictions can make it challenging to follow.
Socially restrictive: Limiting food choices can make social situations challenging.
Potential for disordered eating behaviors: Extreme diets can sometimes trigger or exacerbate eating disorders.

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Lack of scientific evidence

One of the most significant concerns about the carnivore diet is the absence of long-term studies on its safety and efficacy. Most claims of benefits are based on personal experiences rather than scientific research.

Expert opinions

The majority of nutrition experts and medical professionals don’t recommend the carnivore diet due to its extreme restrictions and potential health risks. They generally advise following a more balanced diet that includes a variety of foods from all food groups.

Carnivore diet vs. other low-carb diets

To put the carnivore diet into perspective, let's compare it to other popular low-carb eating plans:

Aspect	Carnivore Diet	Keto Diet	Atkins Diet	Paleo Diet
Food Restrictions	Only animal products	Some low-carb vegetables, nuts, and seeds allowed	Starts very low-carb, gradually reintroduces carbs	Includes fruits, vegetables, nuts, and seeds
Carbohydrate Intake	Closest to zero carbs	20-50 grams per day	Starts at 20-25 grams, then increases	Can be low-carb but not necessarily
Ketosis	Induces ketosis	Designed to maintain ketosis	Induces ketosis in early phases	May or may not induce ketosis
Flexibility	Most restrictive	Restrictive but allows more variety	More flexible with phased approach	Offers more food variety, most flexibility
Health Concerns	Highest risk of nutrient deficiencies	Concerns about long-term effects, but less extreme	Generally considered more balanced	Can be nutritionally balanced
Evidence Base	Lacks scientific evidence	More research available	Well-studied for short-term weight loss	Some evidence for health benefits

Frequently asked questions (FAQ)

Here are some of the most frequently asked questions about the carnivore diet.

Final thoughts

The carnivore diet cuts out all plant-based foods and focuses only on animal products, but there's little scientific support for its benefits and significant risks like nutrient deficiencies. It's more restrictive and potentially harmful than other low-carb diets, and most experts advise against it. Before making drastic changes, consult a healthcare professional for a balanced plan. A varied, sustainable diet is generally best for long-term health.

Sources and references

Author

Stephanie Wright

Stephanie brings over 13 years of diverse nursing experience to the table, having honed her expertise in critical care, mental health, and utilization management. Her journey as a registered nurse across these various healthcare sectors underscores her adaptability and deep commitment to patient care.

Fact checker

Dr. Jacquie Leone

Dr. Leone holds a BA in Psychology, a Doctorate in Naturopathic Medicine, and board certification in holistic nutrition. In addition to practicing medicine, Dr. Leone has developed and currently teaches science and nutrition courses for a nationally accredited institution. She specializes in chronic illness, gastrointestinal dysregulation, inflammatory conditions, and mental health. Her unique approach combines the wisdom of Eastern medicine with the technology and science of Western medicine, offering an integrative approach heavily focused on functional medicine.

At VitaRx, we're not just passionate about our work — we take immense pride in it. Our dedicated team of writers diligently follows strict editorial standards, ensuring that every piece of content we publish is accurate, current, and highly valuable. We don't just strive for quality; we aim for excellence.

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