The carnivore diet has gained attention as an extreme approach to nutrition. The diet eliminates all plant-based foods, focusing entirely on meat, fish, eggs, and some dairy. Followers claim they experience improved energy, better digestion, clearer skin, and significant weight loss. Advocates believe that cutting out carbohydrates and plant-based foods reduces inflammation, stabilizes blood sugar, and improves mental clarity.
However, the diet’s restrictive nature raises concern among health professionals. Does eliminating entire food groups provide lasting benefits, or does it create long-term health risks?Â
Examining the available research and self-reported experiences can help determine whether this diet is a sustainable choice for overall well-being.
The Basics of the Carnivore Diet
The carnivore diet is a version of the ketogenic diet, which shifts the body into ketosis, a state where fat becomes the primary energy source instead of carbohydrates​. Unlike keto, which allows for some plant-based foods, the carnivore diet eliminates all carbohydrates and fiber sources. This diet consists mainly of beef, pork, chicken, fish, eggs, organ meats, and some dairy products like cheese and heavy cream​.
Proponents argue that humans evolved to consume a predominantly animal-based diet. They claim that modern diseases result from excessive carbohydrate intake and that eliminating plant-based foods can restore metabolic health​.Â
Some supporters, including former orthopedic surgeon Shawn Baker, have popularized the diet by sharing anecdotal success stories of individuals reporting reduced inflammation, weight loss, and improved mood​.
Reported Benefits
Supporters of the carnivore diet frequently cite increased energy, better mental clarity, and reduced joint pain. A social media-based survey of 2,029 adults who followed the diet for at least six months found that 95% of participants reported overall health improvements, and 66% to 91% experienced enhanced well-being, including better sleep, mental focus, and endurance​.
Weight Loss and Metabolic Changes
A primary reason people adopt the carnivore diet is for weight loss. Since protein and fat are highly satiating, individuals often eat fewer calories overall. Research on low-carb, high-protein diets suggests that consuming 0.4–0.6 grams of protein per pound of body weight per day can significantly enhance weight loss compared to diets with lower protein intake​.
Additionally, those with diabetes have reported positive effects. In the previously mentioned survey, individuals with diabetes saw an average reduction of 0.4% in their HbA1c levels, indicating better blood sugar control. 84% to 100% of participants on diabetes medications were able to reduce or eliminate their medication entirely​.
Inflammation and Autoimmune Symptoms
Many carnivore diet followers report relief from inflammation-related conditions, including autoimmune disorders, allergies, and skin issues. About 60% of surveyed individuals began the diet to address these concerns, and many reported symptom improvements​.
Since the diet eliminates processed carbohydrates, sugar, and plant-based irritants, some people may experience a reduction in inflammatory responses. However, the diet’s reliance on red meat, which contains compounds linked to inflammation, raises questions about whether it is truly anti-inflammatory in the long term​.
What Are the Risks?
While the carnivore diet has passionate supporters, health professionals express concerns about its long-term effects. The complete removal of plant-based foods may create deficiencies and increase risks for chronic diseases​.
Nutrient Deficiencies and Digestive Health
Eliminating fruits, vegetables, and whole grains removes essential nutrients, including fiber, vitamin C, folate, and antioxidants​. Fiber is crucial for gut health, and a lack of it can lead to constipation, microbiome imbalances, and poor digestion. Interestingly, some individuals report diarrhea instead of constipation, likely due to shifts in gut bacteria​.
While organ meats provide many nutrients absent in muscle meat, few people regularly consume them. Over time, missing key vitamins and minerals could negatively impact overall health​.
Heart Health and Cholesterol Concerns
A major concern with the carnivore diet is its effect on heart health. The diet is high in saturated fat and cholesterol, which may raise LDL (bad) cholesterol levels. The survey of 2,029 carnivore diet followers found that their median LDL levels were 172 mg/dL, a significant increase that could contribute to cardiovascular disease risk​.
While some individuals see improvements in triglycerides and HDL (good) cholesterol, long-term data on heart health risks is lacking. The American Heart Association and other health organizations recommend plant-based foods for their protective benefits against cardiovascular disease​.
Kidney and Bone Health
High-protein diets can strain kidney function, especially in individuals with preexisting kidney disease. The carnivore diet may also increase the risk of kidney stones due to high uric acid levels​.Â
Additionally, strictly animal-based diets have been linked to lower calcium intake, which could impact bone health over time​.
Hormonal Imbalances and Long-Term Health Effects
A lesser-known risk of the carnivore diet is its potential effect on hormone balance. Since the diet eliminates carbohydrates completely, it can lower thyroid hormone levels, which play a key role in metabolism and energy production.Â
Research shows that low-carb diets may reduce T3, the active thyroid hormone, leading to fatigue, sluggishness, and difficulty maintaining body temperature. Additionally, women following extremely low-carb diets have reported irregular menstrual cycles, likely due to hormonal shifts that impact reproductive health.Â
Another concern is cortisol, the body’s primary stress hormone, which may increase when carbohydrates are too low. Chronically elevated cortisol can lead to sleep disturbances, anxiety, and even muscle loss over time. These hormonal changes make long-term adherence to the diet challenging for many people.
Should You Try the Carnivore Diet?
For those struggling with specific health conditions like metabolic disorders or autoimmune symptoms, short-term experimentation with the carnivore diet may offer benefits. The elimination of processed foods and sugars can improve blood sugar levels and reduce inflammation for some individuals​.
However, long-term sustainability remains a challenge. The diet is highly restrictive and eliminates plant-based nutrients that are essential for gut health, immune function, and disease prevention​.
Health professionals generally recommend a more balanced approach. If weight loss or blood sugar control is the goal, a modified low-carb diet that includes nutrient-dense vegetables and healthy fats may offer similar benefits with fewer risks​.
If you are considering a dietary change, consult a healthcare professional. Nutrition is highly individualized, and what works for one person may not be beneficial for another.
At Zeam Health & Wellness, we offer comprehensive primary care services to help you find a sustainable and effective approach to nutrition and well-being. Schedule a consultation today to discuss your health goals with our experts.
