The carnivore diet has gained attention for its radical approach—eating only animal products while completely avoiding plant-based foods. Some proponents claim it leads to weight loss, better digestion, and improved energy, while critics argue it may pose serious health risks.
This guide will break down the benefits, risks, potential side effects, and expert opinions to help you decide whether the carnivore diet is safe for you.
What is the carnivore diet?
The carnivore diet is a restrictive eating plan that consists solely of animal-based foods, including meat, fish, eggs, and some dairy products. The diet eliminates all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. The carnivore diet is an extreme form of the ketogenic diet and can potentially help reduce inflammation, improve mental clarity, and stabilize blood sugar levels.
People follow the carnivore diet for various reasons, including weight loss, blood sugar regulation, and relief from autoimmune symptoms.
Carnivore diet benefits
There are various carnivore diet benefits, a few of which include:
Possible Weight Management
A high-protein and high-fat diet may promote satiety, leading to reduced calorie intake and weight loss. Protein is known to increase metabolism and reduce cravings, which could help with long-term weight control.
Blood Sugar Regulation
Eliminating carbohydrates can stabilize blood sugar and insulin levels, potentially benefiting individuals with type 2 diabetes or insulin resistance.
Reduced Processed Foods
Many find less bloating, inflammation, and other digestive issues due to the lack of processed foods (such as processed carbohydrates and refined sugars). If you are struggling with these symptoms, it could be beneficial to you!
Is the Carnivore Diet Healthy or Bad for You?
So, is the carnivore diet bad for you? Any diet that is extremely restrictive, means that it can lead to deficiencies. In this case, essential micronutrients like vitamin C, potassium, and fiber. These micronutrients are essential because they help us perform critical functions in the body, like immune function or enzyme production. Another impact to be sure to keep an eye out for is cholesterol and heart health issues. Having loads of saturated fats may raise your cholesterol levels and increase your risk of heart disease. Long-term impacts without supplementation could result in scurvy, gut health issues, or weakened immunity. It is important to note that everyone should try out diets for short amounts of time to see how the body reacts before sticking to one diet plan for the long term!
Carnivore diet pros and cons
To make it simple, let’s lay out the carnivore diet pros and cons together!
Pros of the Carnivore Diet
The three pros of the carnivore diet include simplicity, potential weight loss, and support for autoimmune conditions. When it comes to simplicity, there is no need to count calories or macronutrients—just eat animal products. For weight loss, high protein intake can reduce appetite and increase metabolism, which is ideal for burning fat. Lastly, for those with autoimmune conditions, there are many people who have experienced relief by eating simpler and fewer types of foods!
Cons of the Carnivore Diet
- Risk of nutrient deficiencies: Eliminating plant foods removes essential vitamins, minerals, and fiber.
- Heart health concerns: High saturated fat intake may increase the risk of cardiovascular disease.
- Social and environmental concerns: The diet may be difficult to maintain in social settings and raises sustainability questions regarding meat consumption.
Carnivore diet side effects
Before going into any diet, you need to understand the full picture. Here are the carnivore diet side effects to take note of!
Digestive Issues
Many people experience constipation or diarrhea due to the lack of fiber. The body may take time to adjust to the shift in macronutrient intake.
Keto Flu-Like Symptoms
When transitioning from a high-carb diet, individuals may experience fatigue, headaches, brain fog, and muscle cramps, similar to symptoms seen in ketogenic diets.
Elevated Health Risks
A high-protein diet may put additional stress on the kidneys, potentially exacerbating pre-existing kidney conditions. Increased consumption of red meat has also been linked to higher risks of certain chronic diseases.
Tips for those considering a carnivore diet
If you are feeling overwhelmed – don’t be! Here are some of our best tips for navigating the carnivore diet.
- Consult a healthcare professional before starting, especially if you have pre-existing health conditions.
- Consider supplementation for essential nutrients like vitamin C, magnesium, and electrolytes.
- Transition gradually to avoid severe side effects and allow your body to adapt.
- Monitor health markers like cholesterol, kidney function, and nutrient levels regularly.
Is the carnivore diet safe long-term?
There is still a debate on the long-term safety of the carnivore diet. Some report benefits, but many health professionals caution against the risks we have described above. The diet may work for short-term experimentation, but a more balanced approach—including plant foods—might be more sustainable for long-term health. If you are looking for a more flexible approach, check out our article “Flexitarian diet: What it is, pros & cons” for another option!
FAQs
How long is it safe to stay on a carnivore diet?
Short-term adherence (a few weeks to months) may not pose serious risks, but long-term adherence should be monitored by healthcare professionals.
What do cardiologists think about the carnivore diet?
Many cardiologists warn against high saturated fat intake, which could increase cholesterol levels and the risk of heart disease. However, some believe more research is needed to determine its actual impact.
What are 3 disadvantages of the carnivore diet?
The 3 disadvantages of a carnivore diet include a lack of essential vitamins and minerals from plant-based foods, the absence of fiber disrupting digestion and microbiome balance, and the social, environmental, and health challenges make it difficult to maintain.
References
- Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome, 29(3), 166–173. https://doi.org/10.7570/jomes20028
- Masood W, Annamaraju P, Khan Suheb MZ, et al. Ketogenic Diet. [Updated 2023 Jun 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
- Wheatley, S. D., Deakin, T. A., Arjomandkhah, N. C., Hollinrake, P. B., & Reeves, T. E. (2021). Low Carbohydrate Dietary Approaches for People With Type 2 Diabetes-A Narrative Review. Frontiers in nutrition, 8, 687658. https://doi.org/10.3389/fnut.2021.687658
- Siri-Tarino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M. (2010). Saturated fatty acids and risk of coronary heart disease: modulation by replacement nutrients. Current atherosclerosis reports, 12(6), 384–390. https://doi.org/10.1007/s11883-010-0131-6
- Bostock, E. C. S., Kirkby, K. C., Taylor, B. V., & Hawrelak, J. A. (2020). Consumer Reports of "Keto Flu" Associated With the Ketogenic Diet. Frontiers in nutrition, 7, 20. https://doi.org/10.3389/fnut.2020.00020
- Teicholz N. (2023). A short history of saturated fat: the making and unmaking of a scientific consensus. Current opinion in endocrinology, diabetes, and obesity, 30(1), 65–71. https://doi.org/10.1097/MED.0000000000000791