In a recent video shared on X, Health Secretary Robert F. Kennedy Jr. claimed that adopting a carnivore diet allowed him to nearly eliminate a harmful type of fat from his body.
A year ago, an M.R.I. revealed that his “organs were surrounded by visceral fat,” he explained in the video. A doctor advised him that following a carnivore diet could eradicate this fat within 90 days.
Mr. Kennedy reported that after just one month on the diet, he had reduced his visceral fat by 40 percent and now claimed to be in the “1 percentile of visceral fat.” When asked for clarification on this claim, the Department of Health and Human Services did not respond.
The carnivore diet has become a central part of Mr. Kennedy’s Make America Healthy Again campaign. The diet gained popularity after influential podcaster Joe Rogan featured an early advocate in 2017. Recently, Mr. Kennedy has touted its health advantages, stating it has enhanced his “mental clarity” and aided his weight loss.
“Currently, about half of the cabinet is following this same diet,” he mentioned in his video on X.
We consulted experts to delve into the nature of visceral fat and to assess whether the carnivore diet could potentially eliminate it.
What is visceral fat?
Visceral fat is a dangerous type of fat stored deep within the abdomen, surrounding vital organs such as the intestines, pancreas, and kidneys, explained Dr. Samuel Klein, a professor of medicine and nutritional science at WashU Medicine in St. Louis. Excess visceral fat is linked to heightened risks of Type 2 diabetes, cardiovascular diseases, and impaired metabolic health, he added.
“If your visceral fat levels are high, you should be concerned,” Dr. Klein advised.
Research indicates that visceral fat poses more threats than subcutaneous fat—the “pinchable” fat just beneath the skin that collects around the hips, buttocks, belly, and thighs, according to Dr. Melanie Jay, director of the NYU Langone Comprehensive Program on Obesity Research.
This explains why an “apple-shaped” body—characterized by more fat around the waist—is often considered more hazardous than a “pear-shaped” body, which has its fat distributed around the thighs and hips, she mentioned.
There’s no need to undergo a full-body M.R.I., as Mr. Kennedy did, to evaluate your visceral fat levels. A simple waist circumference measurement will suffice, according to Dr. Jay.
Your doctor can also assess other aspects of your metabolic health, including blood pressure, blood sugar, blood lipid levels, and inflammatory markers in your blood, Dr. Jay noted.
If your waist size and test results fall within normal ranges, it likely indicates you have minimal visceral fat.
Can a carnivore diet eradicate visceral fat?
Followers of the carnivore diet primarily consume animal products such as beef, chicken, pork, fish, eggs, and full-fat dairy, while avoiding carbohydrate-rich foods like fruits, vegetables, grains, nuts, seeds, and legumes. However, Mr. Kennedy has mentioned consuming fermented vegetables like kimchi and sauerkraut.
Due to the restrictive nature of the carnivore diet, some followers experience weight loss, which can contribute to a reduction in visceral fat, according to Dr. Klein. However, he stated there is no solid evidence to suggest that such a diet can completely eliminate visceral fat in a short span, like 90 days. It’s also worth noting that having a small amount of visceral fat is normal and not necessarily unhealthy.
Moreover, no research supports the idea that the carnivore diet is more effective for visceral fat reduction than other dietary approaches, he added. The H.H.S. did not provide any evidence when asked to support the claim that the carnivore diet helps eliminate visceral fat.
There are certain concerns associated with a meat-heavy diet, Dr. Jay pointed out. Diets high in processed and red meats have been linked to increased risks of developing Type 2 diabetes and various cancers, including colorectal cancer, which is increasing among younger adults.
The carnivore diet tends to be high in saturated fats, which can elevate LDL (or “bad”) cholesterol levels, thereby increasing the risk of cardiovascular disease. A diet rich in fruits, vegetables, whole grains, legumes, and other plant foods is associated with lower risks of these health conditions, so avoiding them on the carnivore diet can lead to missed health benefits. Additionally, followers will lack beneficial fiber.
Maintaining a meat-centric diet can also be costly, Dr. Jay noted—many people cannot afford to consume steak multiple times a day.
For sustainable long-term health, including effective management of visceral fat, Dr. Jay recommended a balanced diet. She often advocates for a Mediterranean-style diet, which emphasizes vegetables, whole grains, legumes, nuts, fish, and healthy oils such as olive and canola oil. This diet is supported by years of research demonstrating its benefits in lowering risks of cardiovascular disease, Type 2 diabetes, and other chronic illnesses.
Additionally, engaging in exercise, particularly cardiovascular activities, can help diminish visceral fat, even without weight loss, Dr. Klein emphasized.
“Secretary Kennedy clearly exercises regularly, so he is taking positive steps toward his health,” Dr. Klein stated.
Maintaining a healthy weight and reducing the intake of refined carbohydrates, such as those found in sodas, white breads, and sugary cereals, can also aid in managing levels of visceral fat, he added. “These are the recommendations I would make for everyone,” he concluded.
