What Is the Carnivore Diet?

The Carnivore diet is strictly animal-based with zero carbohydrates included. Forget about your favorite seasonal fruit, vegetables, beans, or sourdough bread. They won’t be on the menu.

Commonly consumed foods in the Carnivore diet include:

• Red meat (beef, lamb, pork)
• Butter
• Dairy products
• Eggs
• Fish
• Poultry
• Seafood

Organ meats such as liver, heart, and kidney may also be part of a Carnivore diet. Bone broth and lard (pork fat) are also allowed.

Unlike a keto diet, which allows some low-carb fruits and vegetables like berries, cauliflower, spinach, or kale, the Carnivore diet is strictly animal-based without any carbohydrates. The keto diet may also include plain Greek yogurt, avocados, oil, butter, olives, and cheese.

A Paleo diet is more liberal than both the Carnivore and keto diets. It allows fruit, nuts, vegetables, and even honey (but not dairy products, legumes, or grains). ^[2] Daley SF, Challa HJ, Uppaluri KR. Paleolithic Diet. 2025 Feb 19. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 29494064. The caloric breakdown in a Carnivore diet is 70-85% fat, 15-20% protein, and 0-10% carbohydrate, though most people following it don’t “count” calories.

Claimed Benefits of the Carnivore Diet

The Carnivore Diet has a list of popular health claims, including:

• Weight loss and fat reduction
• Improved mental clarity and mood
• Reduced inflammation and autoimmune symptoms
• Decreased cravings

Proponents of the carnivore diet claim that:

• Carbohydrates are non-essential: Unlike fats and proteins, there are no essential carbohydrates. The body can produce glucose through a process called gluconeogenesis. ^[3] Gluconeogenesis
• Plants contain anti-nutrients: Compounds like lectins, oxalates, and phytates can impair mineral absorption and gut health. ^[4] Jillian Levy, CHHC 10 Antinutrients to Get Out of Your Diet … and Life
• Animal products provide complete nutrition: Meat contains all essential amino acids, vitamins (especially B vitamins and fat-soluble vitamins), and minerals like iron and zinc.

These arguments align with ketogenic principles, where fat becomes the main fuel source, leading to a metabolic state called nutritional ketosis. ^[5] Wajeed Masood; Pavan Annamaraju; Mahammed Z. Khan Suheb; Kalyan R. Uppaluri. Ketogenic Diet

Scientific Evidence for the Carnivore Diet

Research data on the Carnivore Diet is limited, but emerging. A 2021 survey-based study from Harvard evaluated 2,029 adults following the carnivore diet for at least six months. Reported outcomes included:

• High satisfaction with health status
• Significant weight reductions
• Improvements in arthritis and gastrointestinal symptoms
• Few reported side effects

Some limitations of the study included self-reported data, selection bias, and the lack of control groups. ^[6] Lennerz BS, Mey JT, Henn OH, Ludwig DS. Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a "Carnivore Diet". Curr Dev Nutr. 2021 Nov 2;5(12):nzab133. doi: 10.1093/cdn/nzab133. PMID: 34934897; PMCID: PMC8684475.

Will a Carnivore Diet Help You Lose Weight?

Ketogenic, low-carb diets (similar to the Carnivore diet) are beneficial for weight loss and blood sugar management, according to a 2022 meta-analysis of randomized controlled trials in overweight patients. ^[7] Zhou C, Wang M, Liang J, He G, Chen N. Ketogenic Diet Benefits to Weight Loss, Glycemic Control, and Lipid Profiles in Overweight Patients with Type 2 Diabetes Mellitus: A Meta-Analysis of Randomized Controlled Trails. Int J Environ Res Public Health. 2022 Aug 22;19(16):10429. doi: 10.3390/ijerph191610429. PMID: 36012064; PMCID: PMC9408028. High-protein foods regulate appetite and blood sugar compared to high-carbohydrate foods.

When comparing a low-carb diet to a balanced carb diet for weight loss in overweight and obese women, results were similar, meaning both diets achieved weight loss and better blood sugar management after two years. ^[8] Naude CE, Brand A, Schoonees A, Nguyen KA, Chaplin M, Volmink J. Low-carbohydrate versus balanced-carbohydrate diets for reducing weight and cardiovascular risk. Cochrane Database Syst Rev. 2022 Jan 28;1(1):CD013334. doi: 10.1002/14651858.CD013334.pub2. PMID: 35088407; PMCID: PMC8795871.

Carnivore Diet in Cancer and Autoimmune Disease

A low-carb, ketogenic diet may also be beneficial in patients with MS. According to a 2020 study, a ketogenic diet may modulate immunity and reduce disease severity in MS patients. ^[9] Bahr LS, Bock M, Liebscher D, Bellmann-Strobl J, Franz L, Prüß A, Schumann D, Piper SK, Kessler CS, Steckhan N, Michalsen A, Paul F, Mähler A. Ketogenic diet and fasting diet as Nutritional Approaches in Multiple Sclerosis (NAMS): protocol of a randomized controlled study. Trials. 2020 Jan 2;21(1):3. doi: 10.1186/s13063-019-3928-9. PMID: 31898518; PMCID: PMC6941322.

A Carnivore-type, keto diet may also be indicated in reducing the risk of tumor development and cancer. A low-carb diet may “starve” cancer cells of glucose and prevent them from growing. A low-carb diet produces β-hydroxybutyrate (β-HB), the most abundant ketone body. This compound may inhibit the activation of tumor cell growth. ^[10] Xiao YL, Gong Y, Qi YJ, Shao ZM, Jiang YZ. Effects of dietary intervention on human diseases: molecular mechanisms and therapeutic potential. Signal Transduct Target Ther. 2024 Mar 11;9(1):59. doi: 10.1038/s41392-024-01771-x. PMID: 38462638; PMCID: PMC10925609.

Finally, a low-carb, Carnivore diet may impact autoimmune diseases by altering the gut microbiome and increasing anti-inflammatory activity, according to a 2024 study published in Cell Reports. ^[11] A diet-dependent host metabolite shapes the gut microbiota to protect from autoimmunity: Cell Reports Most studies have been done in rodents, and more human clinical trials are needed.

Carnivore Diet and Brain Health

A keto diet like the Carnivore diet may reduce the risk of Alzheimer’s Disease (AD), according to a 2019 study. Researchers note that dietary fat is an easier fuel for the brain to use. Dietary fats also aid in blood sugar management and insulin resistance, which are two risk factors for the development of dementia. ^[12] Rusek M, Pluta R, Ułamek-Kozioł M, Czuczwar SJ. Ketogenic Diet in Alzheimer's Disease. Int J Mol Sci. 2019 Aug 9;20(16):3892. doi: 10.3390/ijms20163892. PMID: 31405021; PMCID: PMC6720297.

A recent review study on the impact of a ketogenic diet on patients with dementia also showed promise. A ketogenic diet was found to improve cognitive abilities and quality of life in patients with mild to severe AD. More research is needed to determine the cause of these improvements. ^[13] Tabaie EA, Reddy AJ, Brahmbhatt H. A narrative review on the effects of a ketogenic diet on patients with Alzheimer's disease. AIMS Public Health. 2021 Dec 22;9(1):185-193. doi: 10.3934/publichealth.2022014. PMID: 35071677; PMCID: PMC8755961.

Potential Risks and Drawbacks of the Carnivore Diet

Nutritional deficiencies

Obvious nutritional deficiencies are likely with the Carnivore diet, including dietary fiber, vitamins C and E, and antioxidants. Without fruits, vegetables, legumes, or grains, the diet is very low in fiber as well as potassium and calcium.

Adherence to this very meat-heavy diet may be difficult in the long run. Eventually, you may want a piece of fruit or a potato! There’s good research to support eating plant-based foods as part of the DASH or Mediterranean diet.

Foods rich in fiber, vitamins, and minerals help with the reduction of blood pressure and risk for heart disease, according to a 2022 study. ^[14] American Heart Association. American Heart Association. "Diet change may make biggest impact on reducing heart risk in people with hypertension." ScienceDaily. ScienceDaily, 7 September 2022 These foods also help cut the risk of several types of cancer. ^[15] Monllor-Tormos A, García-Vigara A, Morgan O, García-Pérez MÁ, Mendoza N, Tarín JJ, Cano A. Mediterranean diet for cancer prevention and survivorship. Maturitas. 2023 Dec;178:107841. doi: 10.1016/j.maturitas.2023.107841. Epub 2023 Aug 24. PMID: 37660598.

Long-term heart health concerns

High intakes of red meat (especially processed red meat) have been associated with increased risks of diabetes, heart disease, and cancer. ^[16] Xiao Gu, Jean-Philippe Drouin-Chartier, Frank M. Sacks, Frank B. Hu, Bernard Rosner, Walter C. Willett. Red meat intake and risk of type 2 diabetes in a prospective cohort study of United States females and males. The American Journal of Clinical Nutrition, 2023; DOI: 10.1016/j.ajcnut.2023.08.021 , ^[17] Shi W, Huang X, Schooling CM, Zhao JV. Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis. Eur Heart J. 2023 Jul 21;44(28):2626-2635. doi: 10.1093/eurheartj/ehad336. PMID: 37264855. , ^[18] Farvid MS, Sidahmed E, Spence ND, Mante Angua K, Rosner BA, Barnett JB. Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. Eur J Epidemiol. 2021 Sep;36(9):937-951. doi: 10.1007/s10654-021-00741-9. Epub 2021 Aug 29. PMID: 34455534. Red meat intake raises the risk of breast, endometrial, colon, colorectal, liver, and rectal cancer.

In individuals with CKD (chronic kidney disease), an animal-based diet was linked with higher rates of all-cause mortality than a plant-based diet. Food choices make a difference. Unhealthy plant-based foods (such as chips) increased disease risk in those with CKD. ^[19] Amir S, Kim H, Hu EA, Ricardo AC, Mills KT, He J, Fischer MJ, Pradhan N, Tan TC, Navaneethan SD, Dobre M, Anderson CAM, Appel LJ, Rebholz CM; CRIC Study Investigators. Adherence to Plant-Based Diets and Risk of CKD Progression and All-Cause Mortality: Findings From the Chronic Renal Insufficiency Cohort (CRIC) Study. Am J Kidney Dis. 2024 May;83(5):624-635. doi: 10.1053/j.ajkd.2023.09.020. Epub 2023 Dec 14. PMID: 38103719; PMCID: PMC11034716.

Common Side Effects of the Carnivore Diet

A major complaint of a low-carb, Carnivore diet is “keto flu”, which is flu-like symptoms such as nausea, headache, and fatigue associated with a keto diet. ^[20] What is keto flu? - Harvard Health Constipation is also more likely with a Carnivore diet due to its lack of fiber from plant-based foods.

Ethical and environmental considerations

Other considerations of an animal-based, Carnivore diet include environmental health and the ethical treatment of animals. A recent study found that a plant-based diet was less expensive and more sustainable than an omnivorous diet. ^[21] Mundi MS, Mohamed Elfadil O, Patel I, Patel J, Hurt RT. Ketogenic diet and cancer: Fad or fabulous? JPEN J Parenter Enteral Nutr. 2021 Nov;45(S2):26-32. doi: 10.1002/jpen.2226. PMID: 34897736.

Who Might Benefit (and Who Should Avoid It)

People with overweight, obesity, or autoimmune conditions

As mentioned above, the Carnivore diet will help with weight loss like other keto diets do, but may be difficult to sustain long-term. ^[7] Zhou C, Wang M, Liang J, He G, Chen N. Ketogenic Diet Benefits to Weight Loss, Glycemic Control, and Lipid Profiles in Overweight Patients with Type 2 Diabetes Mellitus: A Meta-Analysis of Randomized Controlled Trails. Int J Environ Res Public Health. 2022 Aug 22;19(16):10429. doi: 10.3390/ijerph191610429. PMID: 36012064; PMCID: PMC9408028. This diet may be beneficial in older, obese patients in preventing heart disease due to its anti-inflammatory and antioxidative properties, according to a 2024 research study. ^[22] Venturini C, Mancinelli L, Matacchione G, Olivieri F, Antonicelli R. The Cardioprotective Effects of Nutritional Ketosis: Mechanisms and Clinical Implications. Nutrients. 2024 Dec 5;16(23):4204. doi: 10.3390/nu16234204. PMID: 39683597; PMCID: PMC11644036.

Individuals with MS may consider a Carnivore diet to improve or reduce symptoms. More research is needed for those with cancer and dementia, but a keto-type diet does have some positive benefits. ^[23] Pais DF, Marques AC, Fuinhas JA. The cost of healthier and more sustainable food choices: Do plant-based consumers spend more on food? Agric Food Econ. 2022;10(1):18. doi: 10.1186/s40100-022-00224-9. Epub 2022 Jul 26. PMID: 35909388; PMCID: PMC9321292. Older, institutionalized adults had more favorable lipid profiles with an animal-based diet. Intake of B12, iron, zinc, and other nutrients may be beneficial in this population as well. ^[24] Liu Y, Poon S, Seeman E, Hare DL, Bui M, Iuliano S. Fat from dairy foods and 'meat' consumed within recommended levels is associated with favourable serum cholesterol levels in institutionalised older adults. J Nutr Sci. 2019 Mar 21;8:e10. doi: 10.1017/jns.2019.5. PMID: 30918631; PMCID: PMC6432167.

Anyone with chronic illnesses should discuss this extreme way of eating with their doctor and seek the help of a registered dietitian to prevent nutrient deficiencies.

Not recommended for: pregnant women, those with kidney/liver issues, or a history of eating disorders

Restrictive diets, such as the Carnivore diet, are not advised for pregnant or lactating women, individuals with liver or kidney disease, or those with a history of eating disorders. Before making major diet changes, always check with your healthcare provider.

Individuals with Type 1 diabetes may not be appropriate for the Carnivore diet as hypoglycemia (low blood sugar) is a risk.

Tips for Trying the Carnivore Diet

Gradual transition vs. cold turkey

Rather than giving up all carbs all at once, start with reducing your intake of less nutritious ones first (sweetened beverages, desserts, refined carbohydrates). You can then move on to removing grains, fruit, legumes, and vegetables from your diet.

Sample meal ideas

Keep some easy meal ideas in mind, such as tuna salad, grilled chicken, or hard-boiled eggs. Cheese or meat “sticks” may be used as snacks in a Carnivore diet. A multi-vitamin, mineral supplement is a good idea to prevent nutritional deficiencies.

Importance of tracking health markers and staying informed

Keep track of how you feel while you’re transitioning to a Carnivore diet. Have a baseline lipid panel (cholesterol) done with a recheck after 3 to 6 months. Keep records of your weight and digestive health as well. If you haven’t had a bowel movement in over 3 days, be concerned.

Bottom Line

A Carnivore diet has some surprising health benefits, including weight loss, better blood sugar management, and reduced progression of cancer and dementia. Check with your doctor before starting this extreme diet.

The Carnivore diet is similar to a keto diet and is very low in carbohydrates. It may be more expensive to implement in the long run and is not advised for anyone with liver or kidney disease, pregnant or lactating women, or those with eating disorders or a history of eating disorders. ^[25] Schutz Y, Montani JP, Dulloo AG. Low-carbohydrate ketogenic diets in body weight control: A recurrent plaguing issue of fad diets? Obes Rev. 2021 Mar;22 Suppl 2:e13195. doi: 10.1111/obr.13195. Epub 2021 Jan 20. PMID: 33471427. This diet may not be safe for those with Type 1 diabetes.

A physician or other healthcare provider should monitor your health while undertaking this way of eating. Regular blood work may be needed to evaluate the risk of nutrient deficiencies and changes in liver or kidney function.

This diet can be personalized based on affordability, culture, food preferences, and access to food. This extreme way of eating isn’t for everyone, and more research will continue to emerge.

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