These days, the amount of diet information and advice available can be overwhelming. From keto diets to intermittent fasting, each method claims unique benefits for health and weight loss. More recently, one diet trend that’s been grabbing attention is the carnivore diet, based entirely on animal foods.
Research shows that the carnivore diet is currently the UK’s most Googled diet, gaining an average monthly search volume of 222,000. Due to its highly restrictive nature and elimination of plant-based foods, the carnivore diet is controversial – but some have claimed its health benefits.
Here, we’ll take a closer look at the carnivore diet and explore what current research says.
What is the carnivore diet?
The carnivore diet is a restrictive diet consisting entirely of animal products like meat, fish, and eggs. Meanwhile, all plant-based foods – including fruits, vegetables, nuts, seeds, legumes, and grains – are eliminated. Some versions of the carnivore diet allow consumption of dairy products, such as cheese or butter, but not all.
Other popular low-carb diets, such as the keto and paleo diets, limit carbohydrate intake, but don’t exclude them entirely. The carnivore diet, however, aims for zero carbs. It’s founded on the controversial idea that early humans ate mostly meat and fish and that today’s high rates of chronic disease are the result of high-carb diets.
Shawn Baker, an American orthopaedic doctor, is the most well-known proponent of the carnivore diet. He refers to testimonials from people who follow the carnivore diet, claiming that it can help to treat anxiety, depression, diabetes, obesity, and more. However, it’s important to note that there are currently no controlled studies that have analysed the effects of the carnivore diet.
What does the carnivore diet involve?
Following a carnivore diet involves excluding all plant foods from your diet, eating only meat, fish, eggs, and in some cases, small amounts of low-lactose dairy products.
Most proponents of the carnivore diet suggest eating as much and as often as you like, with little guidance on calorie intake, serving size, and the number of meals and snacks per day.
We’ll cover in greater detail below what foods you can and can’t eat as part of the carnivore diet.
Amazon sells a range of carnivore diet guidebooks if you’d like to learn more.
Foods you can eat on the carnivore diet
- Meat – beef, pork, chicken, turkey, lamb
- Organ meats – liver, tripe, kidney
- Fish – salmon, sardines, crab, mackerel, herring
- Other animal products – eggs, lard, bone marrow, bone broth
- Low-lactose dairy (in small amounts) – hard cheese, butter, heavy cream
- Water
Some versions of the diet allow salt, pepper, and seasonings but no carbs. Some people also choose to eat yoghurt, milk, and soft cheese, though these foods aren’t typically included due to their carb content.
Foods to avoid on the carnivore diet
All foods that don’t come from animals are excluded from the carnivore diet. This includes fruit, vegetables, legumes, nuts, seeds, grains, sugars, and high-lactose dairy products.
The carnivore diet encourages drinking plenty of water but eliminates all other drinks made from plants – including tea, coffee, fruit juice, and alcohol. Animal-based drinks like bone broth are allowed.
Is the carnivore diet beneficial for weight loss?
Research shows that the carnivore diet has sparked many people’s interest – and one of the diet’s main claims is that it can help you lose weight.
Certainly, there are aspects of the carnivore diet that could potentially lead to weight loss. Science tells us that of the three main macronutrients (carbs, fats, and protein), protein is by far the most filling – partly because it reduces levels of the hunger hormone, ghrelin, helping to keep you fuller with less food. Protein also needs more energy to break it down, which can increase your metabolic rate and help you burn more calories.
As a result, following a carnivore diet, which is naturally very high in protein, is likely to leave you feeling fuller and eating fewer calories overall, at least in the short-term.
For example, in this study, when overweight women increased their protein intake from 15% to 30% of their daily calories, they ate 441 fewer calories every day without any intentional restriction. Another study of overweight adults compared the weight-loss effects of four energy-restrictive diets with varying amounts of carbs and protein. Those who ate higher-protein diets lost significantly more weight and fat mass than those who ate lower-protein diets.
However, while the carnivore diet may initially lead to weight loss, it may be difficult to maintain in the long-term – and it isn’t necessarily healthy to do so (more on this below). It’s also worth noting that we need a certain amount of carbohydrates to stay healthy, and you don’t need to remove them from your diet entirely to see weight loss results
Note: There are currently no controlled studies to confirm the potential health benefits of the carnivore diet.
Are there any other potential benefits of the carnivore diet?
Because research into the effects of the carnivore diet is limited, it’s difficult to determine whether or not it’s beneficial. As a result, it’s important to note that any potential benefits of the diet can only be assumed based on general health and nutrition knowledge.
For example, since the carnivore diet eliminates carbohydrates, it excludes foods like cakes, cookies, pastries, and other similar high-carb, high-sugar processed foods, which we know aren’t good for us. Research has consistently linked consumption of processed foods with an increased risk of several diseases, including cancer, stroke, type 2 diabetes, and heart disease.
There’s also evidence that reducing your intake of high-sugar foods as part of the carnivore diet may be useful for people with diabetes, as a way to help control blood sugar levels. That said, elimination of carbohydrates is neither recommended nor necessary for diabetes management.
Dr Donald Grant, GP and Senior Clinical Advisor at leading online pharmacy and online doctor service, The Independent Pharmacy, says, “This diet is easy to follow, despite its restrictions, as it requires no calorie tracking. It could also lead to weight loss if the individual maintains a calorie deficit while eating a strict animal product diet. Other potential pros include reduced inflammation and improved insulin resistance.”
What are the potential downsides of the carnivore diet?
Due to the highly restrictive nature and total elimination of certain food groups, there are many potential drawbacks to the carnivore diet.
While some research has highlighted some potential health benefits, its exclusion of plant foods, which are rich in key nutrients, like fibre, means the carnivore diet is unlikely to be healthy long-term. As a result, experts generally don’t recommend the carnivore diet and advise following a well-rounded, balanced diet instead.
Dr Donald Grant, GP and Senior Clinical Advisor at leading online pharmacy and online doctor service, The Independent Pharmacy, says, “There are no plant-based foods included in the carnivore diet, which could impact nutrient intake and lead to deficiencies.
“Plant foods are key for obtaining nutrients such as vitamins C, E and K, and without them, a person can quickly become deficient. A carnivore diet can also increase the risk of heart disease or major heart events, such as a stroke, due to animal-based products being high in saturated fat. The lack of fibre could also impact gut health, disrupting the microbiome. For this reason, I do not recommend carnivore diets.”
We’ll explore some of these potential drawbacks in greater detail below.
The carnivore diet is high in fat, cholesterol, and salt
Because the carnivore diet consists entirely of animal foods, it tends to be high in cholesterol, salt, and saturated fat.
Among other things, diets high in salt and saturated fat are known to increase the risk of several health conditions, including heart disease. For example, in this study, researchers found that the carnivore diet raised LDL (bad) cholesterol levels, increasing the risk of heart disease.
The carnivore diet may increase the risk of nutrient deficiencies
While animal-based foods offer many nutritional benefits – for example, fish is a fantastic source of omega-3 and organ meats are rich in B vitamins – they aren’t the only part of a healthy diet.
By eliminating fruit, vegetables, legumes, and whole grains, the carnivore diet cuts out a range of highly nutritious foods, which are key sources of essential vitamins and minerals. As a result, restrictive diets like the carnivore diet can increase the risk of nutrient deficiencies.
Specifically, research suggests that deficiencies in vitamin C, magnesium, potassium, and fibre may be most common. Among other things, vitamin C is essential for maintaining a strong immune system, and we rely on magnesium to maintain healthy heart rhythms.
The carnivore diet may negatively impact gut health
Another huge area of concern is the carnivore diet’s lack of dietary fibre. Among other things, fibre is essential for a healthy digestive system, and plant foods are its only source.
While some people may initially experience fewer symptoms of digestive discomfort when following the carnivore diet, such as gas and bloating, a lack of fibre over time can lead to other digestive issues, including constipation and gut inflammation. For example, this study linked high-protein, low-carb diets with higher levels of gut inflammation.
Similarly, studies have associated low fibre consumption and high intake of red meat and processed meats with an increased risk of colorectal cancer, including bowel cancer. In fact, Cancer Research UK says that 28% of bowel cancer cases in the UK are caused by eating too little fibre.
We also know from research that fibre intake is key for overall health – from lowering cholesterol and regulating blood sugar levels to supporting healthy weight maintenance and reducing the risk of disease. For example, this study examined the effects of a high-fibre diet on longevity and found that people who ate more fibre had a 23% lower risk of dying from any cause, compared to those who ate little or no fibre.
Final thoughts…
Statistics show that general interest in the carnivore diet has recently spiked. However, while some have claimed its potential health benefits, its complete elimination of plant foods means the carnivore diet is unlikely to be beneficial for health and, as a result, is generally not recommended by experts.
For further reading, head over to our diet and nutrition section. Here, you’ll find information on everything from healthy cooking methods to other popular diets, including intermittent fasting and the volumetrics diet.
What are your thoughts on the carnivore diet? Do you have any experience that you’d like to share? We’d be interested to hear from you in the comments below.
