The carnivore diet is taking the weight-loss world by storm. This highly restrictive eating plan, which revolves around animal products alone, promises rapid weight loss and other health benefits such as improved gut health, mental clarity, and reduced inflammation. But does it live up to the hype? We spoke with registered dietitians and health experts to explore whether the carnivore diet is a viable long-term option for weight loss.
What is the Carnivore Diet?
The carnivore diet is an extremely restrictive eating plan that eliminates all plant-based foods in favor of animal products. Adherents consume beef, pork, poultry, fish, eggs, and limited dairy such as butter and cheese. Organ meats like liver and heart are also allowed due to their high nutritional content. The basic philosophy behind the diet is that our ancestors ate exclusively animal products, and thus, eliminating plant-based foods can reduce inflammation, improve digestion, and promote overall health.
“The idea is that we’re meant to eat like our ancestors, who didn’t have access to modern farming or high-carbohydrate plant foods,” says Destini Moody, RDN, CSSD, LD, a sports dietitian with Garage Gym Reviews. “By focusing on meat and fish, the carnivore diet is thought to promote better health than today’s carbohydrate-heavy standard American diet.”
What Foods Are Allowed on the Carnivore Diet?
On the carnivore diet, foods you can eat include a wide variety of meats such as beef, pork, lamb, and poultry. Fish, seafood, eggs, and small amounts of dairy like butter, cream, and cheese are also staples. Some followers even advocate drinking raw, unpasteurized milk, arguing that it mirrors the way our ancestors would have consumed dairy.
While the diet may seem restrictive, its simplicity is part of its appeal—no counting calories or worrying about macronutrient ratios. For some, this straightforward approach makes it easier to stick with.
Potential Health Benefits and Drawbacks
The carnivore diet has its proponents, but it also raises concerns among health professionals. One of the main benefits reported by users is rapid weight loss. The diet’s high protein and fat content promote satiety, meaning that individuals often feel fuller for longer, reducing overall caloric intake.
“There are some anecdotal benefits, particularly for people dealing with autoimmune conditions, as eliminating carbohydrates and plant-based foods may reduce potential irritants,” says Gianna Masi, CPT, RDN, a registered dietitian and certified personal trainer. “However, the major risks include deficiencies in essential nutrients like fiber, vitamins, and minerals, which are crucial for overall health.”
Nutrition experts also caution about the high intake of saturated fats and cholesterol, which can elevate LDL cholesterol levels and increase the risk of heart disease. The carnivore diet’s lack of plant-based foods also means it excludes antioxidants, vitamins, and dietary fiber, which play important roles in disease prevention and digestion.
Does the Carnivore Diet Help with Weight Loss?
The carnivore diet’s high protein and fat content may support weight loss by increasing feelings of fullness, making it easier to avoid overeating. However, long-term studies on the diet are scarce, and many people find it difficult to maintain due to its restrictive nature.
“The key to weight loss is creating a caloric deficit, and any diet that helps you achieve that can work for weight loss,” says Masi. “While the carnivore diet may work for some people, I don’t recommend it due to its lack of dietary diversity and the potential health risks from missing out on important nutrients.”
The most effective and sustainable approach to weight loss remains a balanced diet with a slight caloric deficit, along with regular exercise.
Is the Carnivore Diet Safe?
While some people report improvements in specific health conditions or weight loss success on the carnivore diet, experts agree that it isn’t suitable for everyone. Its restrictive nature could lead to nutrient deficiencies, particularly in fiber, which is crucial for digestive health. The absence of plant-based foods also means missing out on antioxidants, which can help protect against chronic disease.
The diet’s emphasis on animal products high in saturated fats and cholesterol also raises concerns about cardiovascular health, especially if followed long term. If you’re considering the carnivore diet, it’s important to consult a healthcare provider or nutritionist to assess your individual needs and ensure you’re meeting your nutritional requirements.
Conclusion: Is the Carnivore Diet Worth the Hype?
While the carnivore diet may help some people lose weight in the short term, it is not a universally recommended approach for sustainable, long-term health. Its restrictive nature and potential for nutrient deficiencies make it a risky choice for many. If you’re looking for a weight loss solution, experts generally recommend a more balanced and varied diet, one that includes a wide range of foods to support both weight loss and overall well-being.
Ultimately, the most effective path to lasting weight loss and health is one that combines a well-rounded, nutrient-dense diet with regular physical activity and a sustainable approach to calorie intake.
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