According to the Cleveland Clinic, the carnivore diet excludes all carbohydrate-rich foods entirely. This entails:
Almost zero carbohydrates
No plant-based foods
Excluding healthful vegetables, fruits, grains, legumes, nuts, and seeds
This lifestyle is largely focused on red meat, which raises several health concerns. However, one potential benefit is the elimination of many ultra-processed foods. “People may feel an improvement simply because they are cutting out junk food, rather than solely from consuming meat,” notes registered dietitian Keri Gans, MS, RDN, host of The Keri Report and author of The Small Change Diet.
Here’s what you can consume on the carnivore diet:
Limited full-fat dairy products, primarily cheese and butter
Water
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Benefits of the Carnivore Diet
“Research supporting health benefits of the carnivore diet, particularly long-term, is quite limited,” asserts Kristen Smith, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics.
Nevertheless, some followers report experiencing positive changes.
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Simplicity
The carnivore diet simplifies meal preparation, shopping, and cooking by eliminating the need for a variety of plant-based foods. Although its restrictive nature may not suit everyone, the straightforward approach may help some to adhere to it in the short term, according to Gans.
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Appetite Management
The combination of protein and fat in the carnivore diet may enhance feelings of fullness, potentially decreasing hunger between meals. By removing carbohydrates, it could help stabilize blood sugar levels and improve hormonal regulation of hunger. Entering ketosis may also lead to short-term weight loss and metabolic changes, according to the Cleveland Clinic.
However, the long-term health impacts of ketogenic diets remain largely unknown, as revealed in a March 2024 review published in Diabetes, Metabolic Syndrome and Obesity.
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Possible Relief from Gastrointestinal Issues
The carnivore diet may temporarily alleviate food sensitivities and gastrointestinal issues by removing plant-based irritants, like oxalates, which can disturb sensitive digestive systems. A small study published in September 2024 in Frontiers in Nutrition reported self-reported symptom improvement in individuals with irritable bowel disease (IBD) after adopting a carnivore diet.
However, Gans emphasizes, “There are anecdotal reports from individuals with autoimmune or gastrointestinal conditions who feel better eliminating all foods; yet, this does not imply it is a long-term solution.”
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Risks and Criticisms of the Carnivore Diet
The industrial production of animal products poses threats to planetary health, according to the United Nations website. Additionally, the carnivore diet raises personal health concerns.
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Nutritional Deficiencies
Given its extreme restrictions, “this diet could lead to nutrient deficiencies and foster long-term unhealthy eating habits,” warns Smith.
A December 2024 case study featured in Nutrients indicated that a self-reported carnivore diet was deficient in thiamin, magnesium, calcium, and vitamin C (a crucial antioxidant), among other nutrients. Lacking these essential nutrients can result in heart, brain, nerve, and bone health issues, according to Smith.
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Insufficient Fiber and Plant-Based Compounds
A variety of disease-fighting compounds, including fiber, are abundant in plant foods. The exclusion of plants in the carnivore diet leads to the absence of protective phytonutrients and fiber, as noted in Nutrients.
Fiber is essential for maintaining a healthy gut microbiome, regular motility, and consistent bowel movements. The lack of fiber on the carnivore diet may cause constipation and other gastrointestinal issues, warns Smith.
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Potential Increased Risk of Kidney Disease
While specific evidence linking the carnivore diet to kidney disease is limited, research published in Frontiers in Nutrition suggests that high-protein, high-fat diets—such as certain ketogenic and carnivore-style eating patterns—may elevate the risk of kidney stones, particularly in individuals with pre-existing kidney conditions.
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Who Should Avoid the Carnivore Diet?
Most health professionals do not recommend the carnivore diet. It’s particularly advised against for:
Individuals with kidney problems or cardiovascular disease
Adhering to the carnivore diet negatively affects your overall dietary quality, with many long-term consequences remaining uncertain.
Smith states: “A diet consisting solely of meat lacks nutritional balance. Due to its extreme nature and the limited scientific evidence supporting it, I cannot endorse it for managing any health condition.”
Gans argues: “Even if you feel fine in the short term, the carnivore diet is extraordinarily restrictive. There is a significant difference between a diet that leads to weight loss and one that promotes overall health.”
Before adopting any restrictive eating plan, consult your primary care physician and a registered dietitian nutritionist (RDN) for tailored, evidence-supported advice.
