Humans have been interested in the relationship between diet and health for centuries. In recent decades, scientist have discovered the detrimental effects of a high-sugar diet, trans fats, overeating, and other poor eating habits. However, there is much more to learn. Research on the effects of various popular diets is still lacking. One such diet with vast anecdotal evidence of its benefits but no solid scientific proof is the carnivore diet.

This article explains how the carnivore diet works, why it is associated with weight loss, and what the health experts say about its alleged benefits and potential risks.

What Is the Carnivore Diet?

The carnivore diet consists of animal-based products, such as meat, eggs, and dairy, and excludes all other foods. It is a type of ketogenic nutritional plan that encourages the body to use fats as the cells’ primary energy source, rather than relying on glucose from carbohydrates for fuel. The carnivore diet is also known as the “zero carb” diet because it eliminates this food group from the menu.

People typically go on a carnivore diet to lose weight. It is a restrictive, high-protein eating plan that quickly reduces excess pounds. The diet’s proponents believe it provides more health benefits, but scientific research doesn’t support these claims.

Foods Allowed in the Carnivore Diet

The carnivore diet consists entirely of meat and animal products. They include:

• Poultry (chicken, turkey, duck, goose)
• Red meat (beef, pork, lamb)
• Fish (salmon, tuna, mackerel)
• Seafood (shrimp, scallops, mussels, crabs)
• Organ meats (liver, kidneys, heart, oxtail)
• Eggs
• Small amounts of low-lactose dairy (hard cheese, lard, butter, heavy cream)
• Cured meats, bacon, and sausages
• Bone broth
• Spices (salt, pepper, cumin, garlic, paprika)

Foods Excluded by the Carnivore Diet

Unlike other high-protein diets (e.g., keto, Atkins, paleo), the carnivore diet is very restrictive and excludes all plant-based foods and beverages, including the following:

• Vegetables
• Fruits
• Grains
• Seeds
• Nuts
• Tea
• Coffee
• Juices and other plant-based drinks.

Those who strictly follow the carnivore diet also exclude high-lactose dairy, such as milk and yogurt, and eat low-lactose dairy and eggs in small amounts.

Does the Carnivore Diet Aid Weight Loss?

Weight loss is the main reason people adopt a carnivore diet. As a high-protein eating plan, it is effective at reducing weight and fat mass thanks to the following mechanisms:

• Proteins increase satiety by elevating hunger-inhibiting hormones (e.g., glucagon-like peptide-1) and decreasing appetite-increasing hormones (ghrelin), thus reducing food intake.
• Proteins promote thermogenesis, increasing energy expenditure and stimulating the body to burn more fat and calories.
• By eliminating carbohydrates, people stop consuming calorie-dense foods that typically lead to weight gain (sweets, bread, pasta, pizza, sodas, etc.).

Despite the proven effectiveness of a high-protein diet for weight loss, an excessively restrictive eating plan like the carnivore diet is not sustainable in the long run. People eventually start craving forbidden foods and usually regain weight.

Note: Learn about the best appetite suppressants to manage cravings and shed pounds.

Alleged Benefits of the Carnivore Diet

The carnivore diet proponents believe this eating plan helps improve the following health parameters:

• Reduces inflammation
• Improves blood sugar levels
• Lowers the risk of type 2 diabetes
• Prevents obesity
• Improves mental health (depression, anxiety, etc.)

There are no studies to confirm these claims. Most of them are based on a survey in which the respondents reported their satisfaction with the diet. The diet’s potential to lower inflammation can be attributed to the elimination of refined carbohydrates (cookies, pasta, doughnuts, etc.), which promote inflammation and disrupt insulin sensitivity. However, many health experts suggest the opposite, citing studies that show red meat increases inflammatory markers.

Furthermore, the long-term exclusion of plant-based foods that contain complex carbohydrates and other beneficial nutrients leads to lower energy levels, nutritional deficiencies, hormonal imbalances, and other health concerns.

Risks and Side Effects of the Carnivore Diet

The carnivore diet provides enough protein and fats but lacks other essential nutrients, including carbohydrates, fiber, vitamins, and minerals. It is generally safe for healthy adults who want to lose weight in a short period, but medical professionals associate long-term meat-only consumption with numerous health problems.

Below are the health risks associated with a carnivore diet:

• Carbohydrates are our cells’ primary energy source and long-term glucose restriction can lead to low energy levels, impaired cognitive function, and muscle loss.
• Vitamin and mineral deficiencies can lead to various health issues, ranging from mild skin concerns to severe conditions such as anemia and osteoporosis.
• Insufficient fiber intake disrupts the balance of beneficial gut microbiota, potentially causing gut dysbiosis, inflammation, impaired digestion, weakened immune function, slower metabolism, insulin resistance, neurological disorders, and other medical conditions.
• Animal products contain high concentrations of saturated fats, which raise LDL (bad) cholesterol levels and increase the risk of cardiovascular diseases.
• High protein concentrations may also lead to impaired kidney function.
• High consumption of red and processed meat is associated with some types of cancer, including colorectal, prostate, and pancreatic cancer.

Doctors don’t recommend the carnivore diet to individuals with the following conditions:

• Pregnancy
• Kidney disorders
• Heart disease
• Diabetes
• High blood pressure

Carnivore Diet Alternatives for Safe Weight Loss

The carnivore diet is a type of fad diet, which promises quick and effective results but often leads to a relapse due to its restrictiveness. It may be suitable for some individuals for a short period (7-10 days), but health experts recommend more sustainable, nutritionally richer, and safer alternatives for weight loss.

Plant-based eating plans that include all food groups provide the best health and weight-loss results. Medical professionals and health organizations consistently rank the following diets as the healthiest:

• Mediterranean diet – Based on vegetables, fruits, whole grains, nuts, seeds, spices, and moderate intake of meat and dairy.
• Flexitarian diet – Semi-vegetarian eating plan that allows occasional meat consumption.
• Pescatarian diet – Semi-vegetarian eating plan that allows occasional fish and seafood consumption and excludes other meats.
• DASH (Dietary Approaches to Stop Hypertension) – Prioritizes fruits, vegetables, whole grains, nuts, seeds, lean meat, and low-fat dairy. It limits the consumption of foods that increase the risk of heart disease, such as red meat, saturated fats, and salt.

These nutritional plans promote healthier eating habits, limit or eliminate inflammatory foods, and gradually lead to optimal weight as a consequence of an improved lifestyle.

People who still want to reduce their carbohydrate intake and increase protein may want to consider Paleo and ketogenic diets, which are less exclusive than the carnivore diet.

• Paleolithic (caveman) diet – Based on an alleged diet of our prehistoric ancestors, it emphasizes the consumption of lean meat, fish, fruits, vegetables, nuts, and seeds. It excludes legumes, grains, dairy, processed foods, and added salt and sugar.
• Ketogenic diet – Aims to induce ketosis, a state in which the body uses fats instead of glucose as the main energy source. It involves eating a high amount of fats and protein (meat, fish, eggs, healthy oils, butter, and unprocessed cheeses) but also allows for the consumption of low-carb plants, such as leafy greens, tomatoes, peppers, onions, some berries, nuts, and seeds.

To reduce the risk of high cholesterol and other health issues, make smarter choices:

• Choose skinless poultry over red meat,
• Eat more seafood rich in omega-3 fatty acids,
• Take dietary supplements to ensure adequate vitamin, mineral, and fiber intake to support your immune function.

Conclusion

The carnivore diet is promoted as an effective weight loss strategy. It may help quickly shed extra pounds and improve specific health parameters in the initial stage. However, health professionals don’t recommend it as a long-term eating plan. Aim for diets that lead to gradual, safe, and sustainable weight reduction and include a variety of macro- and micronutrients.

If you need help, contact our medical weight loss experts to design a personalized program for your specific health and aesthetic goals.   

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