Is the Carnivore Diet a Healthy Way To Eat?

Do you like your meat with a side of … well, meat, or some other animal-based food? That’s the basic meal plan for someone following the carnivore diet, a restrictive way of eating that’s growing in popularity.

Supporters of the high-protein (and high-fat) diet argue that it can help you lose weight and protect against chronic diseases by eliminating carbs and plant-based foods.

But it’s also safe to say the meat-centric eating plan raises many questions and concerns.

So, does the carnivore diet live up to its social media sizzle or is it best ignored in the name of healthful nutrition? Let’s take a closer look with the help of registered dietitian Kate Patton, RD, LD.

What is the carnivore diet?

The carnivore diet aims to avoid all carbohydrates by filling your plate only with food sourced from animals, says Patton. In doing so, it disregards most of the classic building blocks recommended for a balanced diet.

The no-carb goal pushes the carnivore diet a step beyond other protein-heavy eating plans, like the keto and Atkins diets. (Those plans include at least some carbs.)

Eating with a carnivore mindset has gained traction of late through books and social media influencers, but meat-only diets have been touted for hundreds of years. Many say it reflects the natural way our ancestors ate.

What can (and can’t) you eat on the carnivore diet?

The suggested carnivore diet menu features:

• Beef, pork, poultry and other barnyard-based meats
• Fish and seafood
• Wild game (like venison)
• Eggs
• Limited full-fat dairy-based products (like cheese and butter)
• Water

Almost everything else found in the grocery store is ignored. That includes fruit, vegetables, whole grains, legumes and nuts — which covers A LOT of foods often celebrated for their nutritional value.

The carnivore diet also recommends against eating highly processed meats, such as sausages or deli meats, given the additives.

Is the carnivore diet healthy?

Different foods offer different vitamins and nutrients. Eating a variety of foods helps your body get the nutrients it needs to be at its best, emphasizes Patton. (Hence, the balanced “MyPlate” method and recommendations like the Dietary Guidelines for Americans.)

The carnivore diet overlooks entire food groups that offer many health benefits, Patton says. Eating only meat and animal-based products can leave your body nutritionally deficient in some areas.

Other restrictive ways of eating — including veganism, the polar opposite of going carnivore — bring similar concerns about nutrient gaps.

“When you omit entire food groups from your diet, there are consequences,” Patton states.

Benefits of a carnivore diet

Influencers promoting the carnivore diet share many potential benefits, usually supported by anecdotal accounts. Scientific research specific to the eating plan is in short supply, says Patton.

Here are a few of the most cited positives:

• Weight loss: Your body uses carbs for energy. If you’re not eating carbs, your body turns to burning body fat for fuel in a process known as ketosis. This can lead to increased metabolism and weight loss.
• Blood sugar management: The carnivore diet can stabilize blood sugar (glucose) levels by preventing the blood sugar spikes after you chow down on carbs or sugary foods.
• Chronic disease control: Research links a high-carb diet — particularly from sugars — to various chronic diseases. Taking your carb count to zero addresses that specific risk factor.
• Better mental health: Some studies connect meat consumption to lower rates of depression and anxiety. Many also talk of achieving greater mental clarity while on a carnivore diet.

Risks of a carnivore diet

Going to a meat-based diet can bring side effects that negatively affect your health. Issues include:

• Heart disease: The carnivore diet is high in saturated fats that can raise your “bad cholesterol” (LDL) levels and put you at higher risk for heart disease. The American Heart Association recommends limiting red meat to protect your ticker.
• Cancer: Eating large amounts of red meat has been linked to increased risk for colorectal cancer, which can be divided into colon cancer and rectal cancer, as well as several other types of cancer.
• Digestive problems: Meat takes longer to digest, and slowing down that process can lead to constipation. Plus, the carnivore diet lacks fiber to help keep things moving along.
• Muscle cramps: The lack of key nutrients in a meat-based diet can lead to electrolyte imbalances that cause muscle cramps, as well as dizziness, fatigue and general weakness.
• Kidney function: Eating a diet high in animal protein can place added stress on your kidneys, which may affect their long-term filtering function. Eating more meat also may contribute to kidney stone formation.

Is the carnivore diet worth trying?

Patton doesn’t mince words when it comes to this question: “In my opinion, no,” she states.

Instead, she recommends eating in a way that maximizes the benefits of different food groups. Focus on filling your plate with a range of whole foods like fruits, vegetables, grains and lean meats.

There may be some benefit in limiting carbs, especially simple carbs high in added sugar (like white bread and baked goods). But it’s not ideal for your body to cut out all carbs.

“The key is moderation,” emphazises Patton. “It really is about finding a balance that’s right for you.”