If you’re looking to lost weight fast, you’ve probably heard that restricting carbs is a good bet. There are numerous low carbohydrate diets that promise to kick your metabolism into ketosis and help you realise your weight loss goals. However, the carnivore diet takes this to another level.
Once considered a fringe movement, eating carnivore has risen in popularity, with celebrity endorsements from the likes of Jordan Peterson and Joe Rogan. While the diet may seem extreme, low carb, high protein diets have become widely adopted given the potential to facilitate weight loss[1][2].
My first experience with the carnivore diet was in January 2023, as a way to reset my system and put me on track for a healthy year. So, without further ado, let’s dive into what the carnivore diet is and what benefits and risks are associated with it.
Table of contents
What is the carnivore diet and how does it work?
The carnivore diet is an extremely restrictive low-carbohydrate diet, in which the sole focus is on animal products.
In practice, this means consuming meat (hence carnivore) as well as animal products, such as eggs[3]. Although the carnivore diet has only recently become popular, there is evidence that this dietary pattern has existed in traditional communities.
For example, traditional Eskimo communities in Greenland have historically consumed a diet comprised almost entirely of fish and seal, for the entirety of their lives. Artic researchers investigating these peoples found that they did not suffer any health conditions associated with a restrictive carnivore diet[4][5][6].
More recently, the carnivore diet has been popularised by orthopaedic surgeon, Shawn Baker. Since 2018, Shawn Baker has built a community around the carnivore diet, and its potential health benefits.
Unlike other low carb diets (like keto), the carnivore diet eliminates plants and fruits, even if they are low in carbohydrates. This means that commonly consumed low carbohydrates foods such as some fruits and vegetables, are completely eliminated.
But how does it work?
Similarly to the keto diet, carnivore reduces carbohydrates to very low levels, resulting in ketosis. This has been proven to increase the metabolism of fat, leading to considerable fat loss.
People often experience more rapid weight loss than even the keto diet, which could be due to a number of reasons, including increased satiety and fewer hidden carbs being consumed.
Personally, I have also found that having a simplified, single-minded focus on carnivore, helps to keep me on the diet, without slipping up. Of course, the diet is very restrictive, so I don’t tend to continue for longer than 1-2 months.
I mostly use it as an opportunity to kick-start my keto diet, whenever I fall off the wagon (happens to the best of us!).
What can you eat on the carnivore diet?
As with starting any new diet, it helps to understand what foods you should and shouldn’t consume. The carnivore diet is fairly self-explanatory in that meat is the focus. However, most definitions of the carnivore diet allow for ‘animal-derived’ products, which can potentially cause some confusion. So let’s talk about what you can eat on the diet[6].
What foods to eat
The main foods that should be part of your carnivore diet are red meat and eggs. While there are many foods you can consume on carnivore, studies investigating the eating patterns of people on carnivore find that red meat (excluding pork) is the most commonly consumed.
» Red meat: Beef, pork, lamb, venison, bison
» Poultry: Chicken, turkey, duck
» Fish: Salmon, trout, cod, haddock, mackerel, sardines, plaice, halibut, tilapia, tuna
» Other seafood: Clams, mussels, prawns, shrimp, oysters,
» Bone: Bone marrow, bone broth
» Eggs: Whole eggs, egg yolks, egg whites
» Spices: Zero carb spices and seasonings
There are also a number of foods that are in a grey area. Whether you consume these or not will depend on your precise definition of carnivore, and how strictly you wish to adhere to it;
» Dairy: Milk, cheese, butter, cream, yoghurt
» Milk products: Whey protein, casein
» Coffee: Black coffee, like espresso
Black coffee has zero carbs and is commonly consumed on the carnivore diet. In fact, a study surveying the eating habits of people following the carnivore diet found that more than 50% of participants drank coffee at least once per day[6].
What foods NOT to eat
Any foods that are not animal-based are eliminated on the carnivore diet. This includes foods that are commonly included on the keto diet, such as nuts and vegetables.
» Grains: Couscous, quinoa, rice, pasta, noodles, bread, granola
» Vegetables: Cucumber, leafy greens, carrots, onions, bell peppers, mushrooms, broccoli, asparagus
» Fruits: Berries, melon, oranges, apples, avocado, tomatoes, bananas, pears, plums
» Nuts: Almonds, walnuts, cashews, coconuts, pistachio nuts, pecans, chestnuts
» Seeds: Chia, sunflower, pumpkin, sesame, flax, hemp
» Legumes: Beans, peas, chickpeas, soybeans
» Sweets and processed sugars: Cakes, cookies, ice cream, candy, biscuits, puddings
» Sugary beverages: Soft drinks, energy drinks, sweetened tea or coffee, juices
If by now you’re already think this isn’t the diet for me, there’s no need to fret. As you may know, there are many other low carb diet patterns that are less restrictive.
Health benefits of the carnivore diet
1. Weight loss
Like most low carb diets, one of the main proposed benefits of the carnivore diet is weight loss.
While clinical evidence is lacking, there is an abundance of anecdotal evidence of individuals dropping significant amounts of weight in short periods of time. Personally, I’ve dropped 2kg (4.4lbs) per week for a month on carnivore.
One study examined the weight loss impact of a low carb diet, high in red meat, on moderately obese people (although they consumed a few greens). After 28 days, these individuals had lost on average over 5kg of body weight[7].
2. Improved insulin sensitivity
Removing all sugars and carbs on the carnivore diet leads to improvements in insulin sensitivity, and reduced cases of insulin resistance.
Studies have shown that by restricting carbohydrates, insulin sensitivity can be significantly improved. In some cases, insulin resistance and diabetes may even be reversed[8][9].
3. Reduced hunger
One of the most difficult factors to overcome when dieting, is that nagging feeling of hunger. I’ve actually found following carnivore significantly reduces my hunger levels, which means my overall calories can be lowered without much trouble.
The reason for this is largely because of the highly satiating effect of proteins, keeping you fuller for longer. As a result, you’ll be less likely to snack or fall off the wagon[8].
4. Improved mental clarity and focus
This one if a game changer for work and school. By following the carnivore diet, I found my brain fog completely disappear. This can also be achieved while following keto, but my focus has been massively improved on carnivore.
Studies have also found that up to 85% of people following the carnivore diet experience improvements in mental clarity, memory and focus[6].
5. Improved sleep quality
Interestingly, whenever I try the carnivore diet I feel my sleep quality increases, meaning I need less sleep. I tend to sleep undisturbed throughout the night and function perfectly on 7 hours of sleep (approx 1.5 hrs less than normal).
But don’t just take my word for it. A large survey found that up to 70% of people on carnivore experienced improvements in sleep[6].
6. Additional benefits
A large study followed 2029 adults, who had been following the carnivore diet over a period of at least 6 months. At the end of the study, the participants had to self-report changes in a range of health conditions as well as comment on their overall health[6].
A total of 95% of the participants claimed to experience overall improved health, after at least 6 months on the carnivore diet[6].
In addition, the majority of participants reported significant improvements in a range of other general health parameters, including mental clarity, hunger, sleep and focus[6].
In addition to the general health parameters, participants were also asked to comment on the status of any chronic health conditions they were currently experiencing. For most of the listed health conditions, the vast majority of participants cited complete resolution or significant improvements. This included conditions such as gastrointestinal disorders, diabetes and hypertension[6].
One of these that’s worth mentioning is improvements in autoimmune-related conditions. In the study, 369 individuals registered autoimmune conditions prior to commencing the diet. Of these 369, 89% noted either complete resolution or improvement in their disease after following carnivore for the specified period[6].
As a result, it would seem that there is some benefit to following a carnivore diet. The caveat of course is that this is based on self-reported data. However, the data is promising enough to warrant further investigation through clinical trials.
Health risks of the carnivore diet
1. Diarrhea
If you’ve ever tried the carnivore diet, you’ll know what I’m talking about. By far the most common side-effect of the carnivore diet is the initial diarrhea. It takes time for your body to adapt to a new diet, so don’t be surprised if you experience diarrhea.
Speaking from experience, this tends to be self-limiting and improves within a few weeks.
2. Constipation
On the flip side, some people experience constipation on the carnivore diet. It’s less common than diarrhea, but still common enough to mention. The reason for this is probably the lack of fibre, which will take your body time to adjust to.
If you still experience constipation further down the line, you can always try a fibre supplement to ease your symptoms.
3. Hair loss
Hair loss, while uncommon, can occur on the carnivore diet. This is largely due to over-restricting calories and therefore depriving the body of the required nutrition.
This also tends to be more of an issue if you persist on the carnivore diet for a long period of time. As I mentioned earlier, I tend to only follow carnivore for 1-2 months at a time. This helps to kick-start your weight loss, but prevents adverse events.
4. Vitamin and mineral deficiencies
A more serious concern about carnivore is the potential for micronutrient deficiencies. Given the absence of fruits and vegetables, this is a legitimate concern. However, in most cases this risk can be mitigated through micronutrient supplementation[10].
If you do decide to follow a carnivore diet over a longer period of time, I would recommend periodically getting a blood test. This will help you spot any deficiencies early and enable you to address them quickly.
5. Risk of cardiovascular disease
A number of concerns have been raised about the high, almost daily, consumption of red meat on the carnivore diet. Studies from UK biobanks investigating all-cause mortality and red meat consumption have highlighted concerning results.
High red meat consumption has been shown to be associated with higher risks of cardiovascular disease, coronary heart disease and stroke mortality.
Perhaps more concerning is that these risks were not modifiable by lifestyle changes or genetic factors[12].
6. Risk of autoimmune disease
There are a few emerging studies that show the carnivore diet could increase the risk of immune-related conditions, such as inflammatory bowel disease.
A study examined 125,445 participants to determine the probability of developing inflammatory bowel disease, in individuals following a carnivorous diet. The study found that those consuming a carnivorous diet were more likely to develop ulcerative colitis, a type of inflammatory bowel disease[11].
Should you try the carnivore diet?
The carnivore diet is a simple eating pattern that may actually help take the hassle out of preparing everyday meals. Having said that, it would be very challenging to follow outside of the house (and very costly!), limiting its everyday practicality.
Due to the restrictive nature of the carnivore diet, it’s likely many people would struggle to adhere to it for a prolonged period of time.
While there may be benefits associated with the carnivore diet, there are also a number of concerns. At present, there is insufficient evidence to determine the overall health impacts of the carnivore diet.
What’s clear however is that following the carnivore diet is associated with a number of self-reported health benefits. As a result, people following the carnivore diet for a limited timeframe could benefit from these health improvements. I’d recommend following it for a shorter period of time (4 – 8 weeks) and see how you feel.
It’s too early to predict the long-term implications of eating in this manner, but time will tell. If you want to try the carnivore diet, ensure you regularly check your vitamin and mineral levels to prevent deficiencies.
> Check out our guide on vitamin and mineral deficiencies to see what you should look out for.
