The carnivore diet has gained popularity recently due to its reported health benefits. Proponents claim that it helps with weight loss, inflammation, digestion, and certain health conditions. However, there is little to no evidence to support the diet.
The carnivore diet is a low-carbohydrate diet often compared to the keto and paleo diets. It is highly restrictive and allows only animal-based foods (meat, fish, eggs, and some dairy products).
1. May Lower Blood Sugar
Following the carnivore diet may help lower your blood sugar, which may be beneficial if you have diabetes or hyperglycemia (high blood sugar). This is because it is a low-carbohydrate diet.
Some research shows that a low-carb or zero-carb diet may help with blood sugar maintenance, especially in those with type 2 diabetes. Compared to other macronutrients, carbohydrates have the greatest impact on blood sugar. This is why low-carbohydrate diets (like the carnivore diet) are thought to reduce overall blood sugar.1
However, more research is needed regarding the long-term effects of a low-carbohydrate, animal-based diet.
2. May Improve Insulin Resistance
The carnivore diet may also help improve insulin resistance, a condition in which cells in your body do not properly respond to the hormone insulin, which helps move sugar into cells.
While there isn’t solid evidence that the carnivore diet improves insulin resistance, some evidence supports low-carbohydrate diets.
According to one study, restricting carbohydrates may increase specific proteins in your blood that promote insulin sensitivity. Cells sensitive to insulin are less likely to be resistant to insulin and will, thus, be able to use sugar to make energy as needed.2
However, some researchers have found that a low-carbohydrate diet may worsen insulin resistance in healthy adults. Therefore, caution should be taken when following the carnivore diet or other low-carbohydrate diets.
3. May Help Meet Protein Needs
As an animal-based diet, the carnivore diet is naturally high in protein.
Protein is an essential macronutrient your body needs for structure and many vital functions. Proteins can also act as enzymes and antibodies.3
The general recommendation for protein intake is 0.8 grams (g) per kilogram (kg) of body weight per day. However, protein needs may be higher for athletes, older adults, and people with certain medical conditions.4
Animal-based foods are an excellent source of protein, so it’s generally easy to meet protein needs while on the carnivore diet.
However, it’s important to note that too much protein in your diet may be harmful. A diet with excessive protein that is low in other nutrients may lead to kidney damage, poor bone health, and other issues.5
4. May Facilitate Weight Loss
Like some other high-protein diets, the carnivore diet may help with weight loss.
According to one review, eating more protein than is typically recommended has been shown to facilitate weight loss. Some long-term clinical trials have also shown that a high-protein diet may help prevent you from regaining the lost weight.5
A high-protein diet may decrease levels of ghrelin, which is a hormone that causes you to feel hungry. Therefore, a high-protein diet may suppress your appetite and lead to lower calorie intake.5
The carnivore diet may lead to rapid weight loss, which is generally considered unsafe. Typically, losing weight at a slower rate of no more than 1 to 2 pounds per week is considered safer and more effective.6
5. May Impact Mood
Proponents of the carnivore diet claim that following the diet may improve mood and mental health.
According to one meta-analysis, meat consumers tend to have lower rates of depression and anxiety compared to people who do not eat meat (vegans and vegetarians). However, researchers do not clearly explain why meat consumption may impact mood. Plus, the studies included in the meta-analysis had some design flaws.7
Other studies have found potential benefits of low-carbohydrate diets on mood and anxiety disorders. These effects may be due to reductions in inflammation. However, evidence supporting the impact of low-carbohydrate diets on mood remains scarce and is mostly anecdotal (based on individuals’ experiences).8
Potential Risks and Side Effects
The carnivore diet may not be right for everyone, as it has potential side effects and specific risks.
Side Effects: In one social media survey, adults on the carnivore diet self-reported side effects like diarrhea, constipation, weight gain, muscle cramps, hair loss, insomnia, dry skin, and menstrual changes.9 Following a very-low-carbohydrate diet has also been found to cause nausea, fatigue, and dehydration in some people.10
Precautions: The carnivore diet is high in protein and fat but low in carbohydrates and other nutrients, making it a poor fit for some populations. Children and people who are pregnant or lactating should avoid the carnivore diet as it lacks certain nutrients that are essential for these sensitive groups. People with kidney disease may also need to avoid the carnivore diet due to its high protein content.
High in saturated fat: Animal-based foods are typically high in saturated fat, which may not be suitable for heart health and overall health. Evidence suggests that a diet high in saturated fat may increase cholesterol levels and, thus, increase the risk of heart disease. You may also be more likely to gain weight if you eat too much saturated fat. Experts recommend limiting saturated fat intake to less than 10% of daily calorie intake.11
MedlinePlus. Facts about saturated fat.
Low in specific nutrients: Animal foods are low in specific nutrients found in higher amounts in plant foods. Additionally, fiber, vital to digestion, is only present in plant foods like fruits, vegetables, grains, nuts, and seeds.12 Various plant compounds, known as phytochemicals, are also lacking in animal foods, including antioxidants. This may increase the risk of developing specific diseases long-term. To reduce the risk of nutrient deficiencies, it may be necessary to take a multivitamin supplement when following the carnivore diet.
Foods You Can Eat on the Carnivore Diet
Typically, the carnivore diet consists of only animal foods.
In a survey, adults reported eating the following foods while on the carnivore diet:9
Beef and other red meat
Dairy products
Eggs
Organ meats
Pork
Poultry (chicken, turkey)
Processed meats (deli meat, bacon, etc.)
Bone marrow and bone broth are also often included in the carnivore diet.13
It’s worth noting that eating too many processed meats while on the carnivore diet may lead to excess sodium intake. A high-sodium diet may increase the risk of heart disease.14
Foods to Avoid on the Carnivore Diet
The carnivore diet is a restrictive diet, which means there are some foods you have to avoid while on it.
When following the carnivore diet, plant-based foods should be avoided. Examples of plant-based foods include:15
Fruits
Vegetables
Nuts
Seeds
Grains
Legumes (beans, peas, lentils)
Alcohol is also typically avoided on the carnivore diet. While some people report consuming caffeine, it’s typically recommended that they only drink water and bone broth.9
Who Might Benefit Most From the Carnivore Diet?
The carnivore diet may have some health benefits, especially for specific populations.
Proponents of the carnivore diet claim that eating only animal foods may be beneficial for those with:13
Type 2 diabetes
Insulin resistance
Obesity
Inflammatory conditions
Gastrointestinal conditions
However, no scientific evidence shows that the carnivore diet may benefit people with these or any other conditions.
Additionally, little is known about the long-term effects of the carnivore diet.
While short-term improvements in certain health conditions have been reported, no studies have examined the long-term risks or benefits of the carnivore diet. Experts remain concerned that staying on the carnivore diet long-term may increase the risk of heart disease and other conditions.13
How the Carnivore Diet Compares to Other Diets
The carnivore diet is similar to a few other low-carbohydrate diets. However, it has a few distinct differences from these other popular diets.
Carnivore vs. Keto
The carnivore diet and the keto diet are both low in carbohydrates. Both diets may also help with short-term weight loss.16
The carnivore and keto diets emphasize animal foods, but the keto diet is a bit more flexible in what you can eat. Unlike the carnivore diet, the keto diet allows some plant-based foods.
Plant-based fat sources, like avocados, nuts, and seeds, can be eaten on the keto diet and may help you reach ketosis. Small amounts of fruits and vegetables are also allowed.16
On the keto diet, carbohydrates should be low, protein moderate, and fat high.16
The carnivore diet, however, does not require you to track macronutrient intake. While you can eat some carbohydrates on the keto diet, the carnivore diet does not allow any carbohydrates.
Carnivore vs. Paleo
One of the most distinct similarities between the carnivore and paleo diets is that both diets are based on how prehistoric people ate.
The carnivore and paleo diets are also similar in that both are low-carbohydrate diets and may promote weight loss and better blood sugar control in the short term.17
Although many animal foods are consumed on the paleo diet, the emphasis of the diet is on whole, unprocessed foods. You can eat fruits, vegetables, and other plant-based foods on the paleo diet if they aren’t processed.
The paleo diet also has a more balanced intake of the three macronutrients, with 35% of calories from carbohydrates, 35% from fat, and 30% from protein.17
Carnivore vs. Standard Low-Carb
A standard low-carbohydrate (carb) diet is precisely what it sounds like: a diet low in carbohydrates. This means a low-carb diet is not only low in carbs but also high in protein and fat, just like the carnivore diet.
Like the carnivore diet, the low-carb diet may offer health benefits, such as weight loss and better blood sugar control.18
Both diets require a low intake of carbohydrates, including refined grains and added sugars. However, a standard low-carb diet allows the intake of some carbohydrates.18 On the other hand, the carnivore diet requires you to avoid carbohydrates altogether.
Sample of What to Eat in a Day on the Carnivore Diet
If you’re considering trying the carnivore diet, you may wonder what to eat for each meal.
Below is a sample of what to eat for breakfast, lunch, and dinner for three days.
Breakfast
Day 1: Scrambled eggs with bacon
Day 2: Steak and eggs
Day 3: Scrambled eggs with ground beef or turkey
Lunch
Day 1: Barbecue shrimp
Day 2: Bacon burger with no bread
Day 3: Chicken wings
Dinner
- Day 1: Hamburger with no bread
- Day 2: Buffalo chicken
- Day 3: Salmon
The carnivore diet is a low-carbohydrate diet that may benefit some people for a short period. However, the carnivore diet may not be proper for everyone, as it is high in protein and low in other nutrients, like fiber. High saturated fat intake on the carnivore diet may increase the risk of heart disease.
Unlike other low-carbohydrate diets, the carnivore diet allows only animal foods, like meat, eggs, and seafood. Proponents of the diet claim that it promotes weight loss and helps manage type 2 diabetes. However, there is no scientific evidence to support these claims.
Before starting the carnivore diet, thoroughly research and talk with a healthcare provider to ensure it’s right for you.
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