The Carnivore Diet: Why It's Not Good For You

You’ve probably seen the Carnivore Diet trending across social media. As a dietitian, I do not recommend this diet. Let’s break down what the science actually says.

What is the Carnivore Diet?

The Carnivore Diet is an extremely restrictive diet which includes only animal-based foods. Followers primarily consume meat, fish, eggs, and certain dairy products while excluding fruit and vegetables, wholegrains, nuts and seeds. They claim this approach simplifies eating, eliminates food sensitivities, and improves health. This diet is based on the belief that humans are naturally suited to a meat-based diet.

Drawbacks of the Carnivore Diet

Lack of Research

Currently, there are no controlled clinical trials demonstrating the health benefits of the Carnivore Diet. The only published study is a self-reported online survey in which participants claimed improvements in certain metabolic conditions. Self-reported data, however, is subject to bias and cannot establish cause and effect.

Low in Fibre

The Carnivore Diet contains zero dietary fibre. Fibre is crucial for lowering the risk of type 2 diabetes and cardiovascular disease, promoting healthy digestion, and supporting the gut microbiome.

In fact, there was a 10% reduction in risk of premature death for per each 10-g/day increase in fiber intake. Eliminating fibre altogether may increase long-term health risks.

High in Saturated Fat and Red Meat

A diet high in red and processed meats has been linked to increased risks of heart disease, type 2 diabetes, colorectal cancer, and kidney stones.

The Carnivore Diet is also high in saturated fat, which can raise LDL (“bad”) cholesterol — a major risk factor for cardiovascular disease. While animal foods can be part of a healthy diet, balance and moderation are key.

Nutritional Deficiencies

Excluding plant foods can leave gaps in several essential nutrients, including:

• Potassium

• Iodine

• Folate

• Vitamin C

• Calcium

• Magnesium

• Thiamine

  
  

Over time, deficiencies may impair immunity, bone health, and energy levels.

No Carbohydrates = Low Energy

Carbohydrates are the body’s preferred source of fuel for the brain and muscles. Without them, many people experience fatigue, mood changes, reduced productivity, and weaker athletic performance.

Sustainability and Variety

The restrictive nature of the Carnivore Diet makes it difficult to sustain long-term. Not being able to have other foods groups can be monotonous and can lead to binge eating the foods you restrict. In contrast, balanced dietary patterns allow for greater variety and adherence.

What the Evidence Supports

High-quality evidence strongly supports the health benefits of diets rich in whole grains, fruits, vegetables, legumes, nuts, and seeds.

• A major BMJ review concluded that higher whole grain intake reduces the risk of heart disease, cancer, type 2 diabetes, and all-cause mortality.

• Meta-analyses of large prospective studies confirm these findings, tracking people for decades.

  
  

Bottom Line

While some individuals may report short-term benefits on the Carnivore Diet, there is no evidence supporting its health claims. We must acknowledge significant risks: digestive problems, nutrient deficiencies and long-term disease risk.

The strongest body of research supports a balanced, varied diet — one that includes plant foods and whole grains — as the most effective way to reduce chronic disease risk and promote overall health.

References

• Aune, D., et al. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ, 353:i2716.

• Papier, K., Fensom, G. K., Knuppel, A., Appleby, P. N., Tong, T. Y. N., Schmidt, J. A., Travis, R. C., Key, T. J., Perez‑Cornago, A., et al., 2021. Meat consumption and risk of 25 common conditions: Outcome‑wide analyses in 475,000 men and women in the UK Biobank study. BMC Medicine, 19, Article 53. DOI: 10.1186/s12916-021-01922-9 

• Hu, F. B., et al. (2022). Dietary fat and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation, 146(5), e1–e22.

• Lennerz, B., et al. (2021). Carnivore diet: Nutrient composition and potential health effects. Current Developments in Nutrition, 5(12), nzab133.