A nutritionist's review of the Carnivore Diet

How does it work?

Supporters of this diet recommend eating only animal-based foods and eliminating all plant-based foods (you might call it the "Anti-Vegan Diet"). It’s heavily centered around eating meat, with the goal of completely removing carbohydrates from the diet.

Advocates believe we should live like our ancestors, whom they claim ate only animal foods—although the general consensus is that humans have always consumed a combination of both plants and animals.

Typical foods included:

• Beef
• Pork
• Lamb
• Offal
• Chicken
• Turkey
• Fish
• Eggs
• Bone marrow
• Butter/ghee
• Some people also choose to include small amounts of low-lactose cheese, yogurt, and milk

Foods excluded:

• Fruits
• Vegetables
• Grains
• Legumes
• Nuts and seeds
• High-lactose dairy products
• All processed foods high in sugar

What are the benefits?

This diet has only really regained popularity in the last 10 years, so there's no strong scientific evidence supporting its long-term safety. Most reported benefits are anecdotal, with followers claiming it helps with weight loss, blood sugar control, reducing inflammation, and mood regulation.

One study gathered self-reported data from individuals who followed a carnivore diet for over six months and concluded that they believed it benefited their health (1). While no immediate health concerns were observed over the average 14-month period, in-depth testing for nutrient deficiencies was not done. It's also worth noting that over 60% of participants said they used supplements—highlighting the potential nutritional gaps in this diet. Additionally, LDL cholesterol levels were found to be elevated, which is a known risk factor for heart disease.

While followers may say they feel some benefits, it’s important to understand that harm might be occurring in less obvious ways. Without more comprehensive long-term research, we can’t make a definitive judgment on the safety of this diet.

What are the drawbacks?

This diet runs counter to current healthy eating guidelines in the US. Key concerns include:

Encourages large amounts of meat – with no specific guidance on quality or type. Many people on this diet consume high quantities of red meat and sometimes processed meats. Current health guidelines recommend limiting red and processed meat to no more than 18 oz per week (about 500g). Since this would provide roughly 600–650 calories, carnivore diet followers are likely eating well above this. The World Cancer Research Fund supports this recommendation, stating there is strong evidence linking high red and processed meat intake to increased bowel cancer risk (2).

Potential for nutrient deficiencies – eliminating many plant-based foods means key nutrients like vitamin C, fiber, and magnesium could be lacking. One study showed that while the carnivore diet met targets for B vitamins, vitamin A, zinc, and selenium, it fell short on vitamin C, magnesium, folate, iodine, potassium, and calcium (3).

Not gut-friendly – there's been a lot of focus on gut health recently, especially the role of diverse plant foods. Carbohydrate-based foods are our only source of fiber, which is vital for gut function. Cutting these out completely deprives the gut of essential nutrients.

Not environmentally friendly – now more than ever, we need to be conscious of our environmental impact. Diet plays a big role. Reducing meat intake is a widely supported step toward lowering environmental harm (4). The carnivore diet runs counter to these goals, and that’s something to consider if you're thinking about this approach.