The Carnivore Diet Craze: Can Eating Only Meat Be Healthy?

The carnivore diet has gained popularity in recent years as a controversial yet intriguing approach to nutrition. But how does it affect your overall health?

Advocates claim it can lead to weight loss, reduced inflammation and improved mental clarity, while critics warn of potential long-term health risks. Let’s explore the origins of the carnivore diet, its possible benefits and drawbacks and what it could mean for your overall health.

What is the carnivore diet?

“The carnivore diet is an extreme form of low-carb eating that eliminates all plant-based foods, focusing solely on meat, fish, eggs and animal-derived products like butter and cheese,” said Jill Darminio, RD, CNSC, system clinical nutrition manager at Inspira Health. “It is essentially a more restrictive version of the ketogenic diet, which emphasizes fat and protein while minimizing carbohydrates.”

The diet’s roots can be traced to ancestral eating patterns, with proponents arguing that early humans thrived primarily on animal-based diets. However, scientific research on the long-term effects of such a restrictive eating plan remains limited.

Potential health benefits of the carnivore diet

Some people report positive outcomes from following the carnivore diet, including:

• Weight loss: By eliminating carbohydrates, the body enters a state of ketosis, which burns fat for fuel.
• Reduced inflammation: Some people with autoimmune diseases claim symptom relief after cutting out plant-based foods that may cause gut irritation.
• Improved mental clarity: Stable blood sugar levels from a high-protein, high-fat diet may help some people avoid energy crashes.
• Simplified eating habits:  With no need to count calories or worry about food variety, some find the diet easier to follow.

The risks and drawbacks

While the diet may offer short-term benefits, nutrition specialists and other medical professionals express concerns about potential health risks, including:

• Heart health concerns: “Diets high in saturated fat and cholesterol from red meat have been linked to increased heart disease risk,” said Darminio. “While some argue that low-carb diets may improve certain heart disease markers, long-term data is lacking.”
• Nutrient deficiencies: A meat-only diet lacks essential vitamins and minerals found in plant-based foods, such as fiber, vitamin C and antioxidants, which are crucial for gut and immune health.
• Digestive issues: The lack of fiber can lead to constipation and disruptions in gut microbiome diversity, essential for digestion and overall well-being.
• Long-term sustainability: Cutting out entire food groups can make it difficult to maintain balanced eating habits over time, potentially leading to disordered eating patterns.

The carnivore diet and long-term wellness

One of the biggest concerns about the carnivore diet is whether it supports long-term health. The absence of plant-based foods raises concerns about deficits in fiber and phytonutrients that support heart health, digestion and disease prevention.

“Most nutrition specialists recommend a balanced diet rich in nutrient-dense foods, including vegetables, fruits, whole grains and lean protein,” said Darminio. “Instead of extreme dietary restrictions, prioritizing high-quality protein sources while incorporating nutrient-rich plant foods for overall wellness is a more sustainable approach for your long-term health.”

The carnivore diet may offer short-term benefits for some individuals, but its long-term health effects remain largely unknown, and it comes with potential risks such as nutrient deficiencies and cardiovascular concerns. Before adopting any restrictive eating plan, it’s best to talk to your doctor or a registered dietitian to ensure you’re making choices that support your overall health.

While nutrition trends come and go, the keys to lasting health are balance, variety and moderation.

Learn more about nutrition counseling at Inspira.