Is The Carnivore Diet Healthy?

By Dr. Chinta SidharthanReviewed by Lily Ramsey, LLM

Potential Benefits of the Carnivore Diet 
Weight Loss and Metabolic Effects
Reduced Inflammation
Possible Benefits for Autoimmune Conditions
Scientific Criticism and Risks 
So What Does the Research Say? 
Is the Carnivore Diet Sustainable? 
The Meat of the Matter
References

Did you know that some Arctic populations have survived for generations on almost entirely animal-based diets? The carnivore diet seeks to replicate this way of eating, but is it truly sustainable? Furthermore, while this may seem extreme, thousands of people swear by its benefits.¹ But what does the science say?

The carnivore diet is a highly restrictive dietary regimen that eliminates all plant-based foods, relying exclusively on animal products such as meat, fish, eggs, and dairy. This diet has gained popularity in recent years, with proponents claiming various health benefits, including weight loss and improved metabolic health.²

However, serious concerns and questions have been raised about the long-term effects of such a diet, including nutrient adequacy, gut microbiome balance, impact on cardiovascular health, and sustainability.^3,4 This article aims to critically evaluate the carnivore diet using recent scientific evidence and expert opinions.

Image Credit: Catherine Tighe/Shutterstock.com

Potential Benefits of the Carnivore Diet

The carnivore diet claims to provide several health benefits. Proponents of the diet argue that this all-meat diet can aid in weight loss by promoting satiety and reducing overall calorie intake.¹ Additionally, it is believed to help lower inflammation, which may contribute to improved joint health, reduced risk of chronic disease, and enhanced recovery from physical activity.²

Some supporters of the carnivore diet suggest that eliminating plant-based foods may benefit individuals with autoimmune conditions by reducing exposure to potential dietary triggers, such as lectins and oxalates. Furthermore, advocates claim that a strictly animal-based diet can enhance metabolic function, stabilize blood sugar levels, and improve energy levels by eliminating carbohydrates and relying on fat and protein for fuel.²

While the evidence for the health benefits of the carnivore diet is largely anecdotal, there have been a few studies that have scientifically explored the health impacts of the carnivore diet and other largely meat-based diets.

Weight Loss and Metabolic Effects

The carnivore diet is inherently low in carbohydrates, which can lead to reduced insulin levels and enhanced fat oxidation — factors that are known to promote weight loss.¹ A study assessing the impact of low-carbohydrate diets, including variations of the carnivore diet, found that it may improve insulin sensitivity and glucose metabolism, particularly in individuals with metabolic syndrome.²

Furthermore, high-protein intake in the carnivore diet can also contribute to weight loss by increasing satiety and thermogenesis, leading to reduced calorie intake.³ Additionally, animal-based diets have been associated with reductions in visceral fat, which is a significant factor in metabolic disorders such as type 2 diabetes.⁴

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Reduced Inflammation

Emerging research suggests that ketogenic and low-carbohydrate diets, which share similarities with the carnivore diet, may reduce inflammatory markers such as C-reactive protein and interleukin-6.¹

Additionally, the elimination of plant-based antigens, such as lectins and oxalates, has been proposed as a mechanism for reducing autoimmune reactions.²

Other studies have recommended ketogenic and carnivore diets as potential treatments for inflammatory bowel disease and ulcerative colitis, with possible benefits linked to changes in intestinal ketone levels due to the diet.⁵

However, there is a lack of clinical trials that have specifically assessed inflammation in individuals who follow a strict carnivore diet, making it challenging to draw conclusive inferences on the impact of the carnivore diet on inflammation.

Possible Benefits for Autoimmune Conditions

Surveys conducted among individuals on carnivore diets reported that people with autoimmune diseases, including rheumatoid arthritis and inflammatory bowel disease, may experience symptom relief on the carnivore diet.¹

This is attributed to the exclusion of potential dietary triggers such as gluten, phytates, and other plant-based compounds.²

One case study reported improvements in psoriasis after adhering to a carnivore-ketogenic diet, likely due to the elimination of potential dietary irritants.⁵

Additionally, various other case studies have reported that the carnivore diet has resulted in significant improvements in small intestinal bacterial overgrowth or SIBO symptoms, type 1 diabetes mellitus, and Crohn’s disease.^6-8 Nevertheless, without large-scale clinical trials and longitudinal data, these claims remain speculative.

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Scientific Criticism and Risks

Nutrient Deficiencies

One of the primary concerns associated with the carnivore diet is the potential for deficiencies in essential micronutrients such as vitamin C, magnesium, potassium, and fiber.³ Furthermore, while animal-based foods provide many essential nutrients, they lack fiber, which plays a critical role in digestive health.¹

A study analyzing the nutrient composition of a carnivore diet found that it meets the dietary recommendations for vitamin B12, iron, and zinc but is critically lacking in vitamins C and E, as well as certain minerals such as calcium and magnesium.²

Long-term adherence to the carnivore diet without supplementation may result in deficiencies that could impact bone health, immune function, and cardiovascular health.³

Cardiovascular Health Concerns

The high intake of saturated fat and cholesterol in the carnivore diet has raised concerns regarding cardiovascular health.⁹ While some studies suggest that low-carbohydrate diets may increase low-density lipoprotein (LDL) cholesterol while improving high-density lipoprotein (HDL) cholesterol and triglyceride levels, the long-term effects remain controversial.¹

Moreover, numerous studies that have not specifically explored the carnivore diet but explored diets consisting largely of red and processed meats have reported a strong association between increased red meat consumption and a higher risk of cardiovascular disease.^10,11

Impact on Gut Microbiome and Digestive Health

Substantial evidence from research on nutrition and health indicates that dietary fiber is crucial for maintaining gut microbiota diversity and promoting the production of beneficial short-chain fatty acids.

Furthermore, the last decade has seen growing research linking the gut microbiota to overall physical and even mental health, highlighting the importance of a balanced and healthy gut microbiome.

Numerous studies have indicated that the absence of fiber in the carnivore diet can lead to gut microbiome dysbiosis, potentially contributing to gastrointestinal issues such as constipation, as well as diseases such as inflammatory diseases, diabetes, and even cancers.^4,12,13

Additionally, research has also shown that plant-based diets promote a more diverse and resilient gut microbiome, which is associated with improved immune function and metabolic health.²

So What Does the Research Say?

Existing research on the carnivore diet is limited, with most evidence being anecdotal or derived from broader studies on ketogenic and low-carbohydrate diets. While some individuals have reported health improvements in the short term, high-quality, long-term studies are needed to confirm these findings.

A systematic review of meat consumption and health risks found that excessive red and processed meat intake is associated with an increased risk of breast cancer and cardiovascular disease.⁴

Research has also found that high-meat diets can lead to an increase in trimethylamine N-oxide, a compound linked to cardiovascular disease risk.^9,14 Furthermore, a recent study highlighted the potential risk of kidney stones associated with the carnivore diet.¹⁵

Is the Carnivore Diet Sustainable?

Social, Environmental, and Economic Considerations

Besides the lack of clarity on the long-term impacts of the carnivore diet on human health, the reliance on animal products in the carnivore diet also raises concerns about environmental sustainability and economic feasibility.⁹

Livestock production also contributes significantly to greenhouse gas emissions, deforestation, and water usage.^16,17

Ethical considerations surrounding meat consumption, including animal welfare concerns raised by organizations such as PETA, are also central to discussions on the sustainability of this diet.

Long-Term Adherence Challenges

Potential nutritional imbalances due to the carnivore diet could also present challenges to long-term adherence. Studies indicate that extreme dietary restrictions often result in poor long-term compliance and an increased likelihood of nutrient deficiencies.¹

Therefore, individuals considering the carnivore diet should do so with careful planning and, ideally, under medical supervision.

The Meat of the Matter

The carnivore diet presents both potential benefits and risks. While it may support weight loss, reduce inflammation, and improve metabolic markers in some individuals, especially in the short term, concerns about nutrient deficiencies, cardiovascular health, and gut microbiome impacts remain significant.

Given the limited long-term research, individuals considering this diet should exercise caution and consult healthcare professionals to ensure adequate nutrient intake. More comprehensive studies are necessary to determine its long-term viability and health implications.

References

1. Lennerz, B. S., Mey, J. T., Henn, O. H., & Ludwig, D. S. (2021). Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a "Carnivore Diet". Current developments in nutrition, 5(12), nzab133. https://doi.org/10.1093/cdn/nzab133
2. Goedeke, S., Murphy, T., Rush, A., & Zinn, C. (2024). Assessing the Nutrient Composition of a Carnivore Diet: A Case Study Model. Nutrients, 17(1), 140. https://doi.org/10.3390/nu17010140
3. O'Hearn A. (2020). Can a carnivore diet provide all essential nutrients?. Current opinion in endocrinology, diabetes, and obesity, 27(5), 312–316. https://doi.org/10.1097/MED.0000000000000576
4. Farvid, M. S., Sidahmed, E., Spence, N. D., Mante Angua, K., Rosner, B. A., & Barnett, J. B. (2021). Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. European journal of epidemiology, 36(9), 937–951. https://doi.org/10.1007/s10654-021-00741-9  
5. Norwitz, N. G., & Soto-Mota, A. (2024). Case report: Carnivore-ketogenic diet for the treatment of inflammatory bowel disease: a case series of 10 patients. Frontiers in nutrition, 11, 1467475. https://doi.org/10.3389/fnut.2024.1467475
6. Martin, P., Johansson, M., & Ek, A. (2021). A Zero Carbohydrate, Carnivore Diet can Normalize Hydrogen Positive Small Intestinal Bacterial Overgrowth Lactulose Breath Tests: A Case Report. Research Square. Europe PMC Preprints. https://doi.org/10.21203/rs.3.rs148500/v1
7. Tóth, C., & Clemens, Z. (2015) A child with type 1 diabetes mellitus (T1DM) successfully treated with the Paleolithic ketogenic diet: A 19-month insulin freedom. International Journal of Case Reports and Images, 6(12):753–758. https://doi.org/10.5348/ijcri-2015121-CR-10582
8. Tóth, C., Dabóczi, A., Howard, M., Miller, N.J., & Clemens, Z. (2016). Crohn's disease successfully treated with the paleolithic ketogenic diet. International Journal of Case Reports and Images, 7(10):570–578.
   https://doi.org/10.5348/ijcri-2016102-CR-10690   
9. González, N., Marquès, M., Nadal, M., & Domingo, J. L. (2020). Meat consumption: Which are the current global risks? A review of recent (2010-2020) evidences. Food research international (Ottawa, Ont.), 137, 109341. https://doi.org/10.1016/j.foodres.2020.109341
10. Shi, W., Huang, X., Schooling, C. M., & Zhao, J. V. (2023). Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis. European heart journal, 44(28), 2626–2635. https://doi.org/10.1093/eurheartj/ehad336
11. Zhong, V. W., Van Horn, L., Greenland, P., Carnethon, M. R., Ning, H., Wilkins, J. T., Lloyd-Jones, D. M., & Allen, N. B. (2020). Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA internal medicine, 180(4), 503–512. https://doi.org/10.1001/jamainternmed.2019.6969
12. Fu, J., Zheng, Y., Gao, Y., & Xu, W. (2022). Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms, 10(12), 2507. https://doi.org/10.3390/microorganisms10122507
13. Zhang, F., Fan, D., Huang, J., & Zuo, T. (2022). The gut microbiome: linking dietary fiber to inflammatory diseases. Medicine in Microecology, 14, 100070. https://doi.org/10.1016/j.medmic.2022.100070
14. Li, J., Li, Y., Ivey, K. L., Wang, D. D., Wilkinson, J. E., Franke, A., Lee, K. H., Chan, A., Huttenhower, C., Hu, F. B., Rimm, E. B., & Sun, Q. (2022). Interplay between diet and gut microbiome, and circulating concentrations of trimethylamine N-oxide: findings from a longitudinal cohort of US men. Gut, 71(4), 724–733. https://doi.org/10.1136/gutjnl-2020-322473
15. Wilson, H. E., & Moe, S. M. (2025). You are what you eat—Should it be all meat?: Impact of the carnivore diet on the risk of kidney stone development. The American Journal of Clinical Nutrition, 121(2), 197-202. https://doi.org/10.1016/j.ajcnut.2024.11.024

Further Reading

• All Nutrition Content
• The Role of Nutrition in Health
• What Are the Positive Health Effects of Eating Meat?
• What Are the Negative Health Effects of Eating Meat?
• Macrominerals and Trace Minerals in the Diet