Carnivore Diet: Weight Loss, Food List, All Meat Risks (2024)

The carnivore diet is a fad diet focused on consuming only animal products and byproducts (e.g., dairy), resulting in fewer blood sugar spikes. In a study of this diet, participants reported seeing improvements in overall health, well-being, certain medical conditions, and average body mass index (BMI).

However, a diet primarily comprised of meat and animal-based foods comes with risks. These foods are high in saturated fat, which can raise your low-density lipoprotein (LDL) or "bad" cholesterol and increase your risk of heart attack or stroke. Consuming only animal and animal byproducts limits your intake of essential nutrients, especially vitamins, minerals, and fiber for your overall health.

In this article, you will learn some of the potential benefits and risks of the carnivore diet compared to a traditional well-balanced diet.

Besides Protein, What Are the Benefits of the Carnivore Diet?

There is limited research on the carnivore diet. The most significant study to date was conducted in 2021 by Harvard researchers. They interviewed 2,029 people who were on the diet for at least six months. Their reasons for adopting this diet included the following:

• Weight loss
• Focus and energy
• Allergy or autoimmunity
• Digestive health
• Athletic performance
• Mental health
• Diabetes

Self-reported changes in health status included improvements in overall health, sleep, focus, energy, and mental clarity.

Participants also reported improvement in or resolution of the following chronic conditions:

• Diabetes or insulin resistance
• Intestinal conditions
• High blood pressure
• Skin or autoimmune conditions
• Cardiovascular issues

The results of this study have one major limitation: self-reported data is unreliable. The study did not employ an independent interviewer or use health records to verify the health status of study participants.

Though many people report a substantial improvement in their health while on the carnivore diet, more rigorous studies are necessary.

What to Eat While on a Carnivore Diet

As the name suggests, a carnivore diet means eating primarily meat and animal products and avoiding all other foods. The diet's primary goal is weight loss by consuming minimal daily carbohydrates.

Foods to Avoid on the Carnivore Diet

People who follow the carnivore diet avoid fruits, vegetables, nuts, seeds, and legumes. Here's why:

• Fruits and vegetables: These foods are high in fiber, vitamins, and minerals. However, they also have a higher glycemic index (GI), significantly impacting blood sugar for those with prediabetes and diabetes. For instance, watermelon, pineapple, and potatoes have a high GI.
• Nuts, seeds, and legumes: Almonds, hazelnuts, peanuts, sunflower seeds, pinto beans, black beans, and garbanzo beans are examples of nuts, seeds, and legumes. Compared to fruits and vegetables, these foods are high in protein and fats and low in carbohydrates.

The goal of a carnivore diet is to eat only animal products (or byproducts such as dairy) and little to no carbohydrates, so the food groups listed are not recommended.

Who Shouldn't Do a Carnivore Diet

Talk to a healthcare provider before beginning any fad diet. Many people try the carnivore diet to lose weight or improve their health. However, if you have certain chronic conditions, consider the health impact of consuming only animal products before changing your diet. People with the following conditions should avoid the carnivore diet:

• High blood pressure (hypertension)
• High cholesterol (hyperlipidemia)
• Any history of cardiovascular disease
• Obesity (a BMI of above 40) alongside other conditions (comorbidities)

Eating a great deal of meat high in saturated fat can increase bad (LDL) cholesterol, putting you at a higher risk of heart disease. Consuming too many processed foods, such as bacon, sausage, or high-sodium lunch meats, can cause kidney problems and high blood pressure.

Carnivore Diet vs. Well-Balanced Diet

A carnivore diet is very restrictive because you only eat from one food group. For optimal health, consider a well-balanced diet. This means eating foods from every food group to provide complete nutrition from various sources.

A well-balanced diet includes various macro- and micronutrients, such as protein, carbohydrates, fats, fiber, vitamins, minerals, and water. The following foods contribute to a well-balanced diet:

• Fruits, vegetables, whole grains
• Low-fat dairy products
• Protein from multiple sources, including lean red meats, poultry, eggs, beans, nuts, and seeds
• Foods low in sugar, sodium, saturated fats, trans fats, and cholesterol
  

Summary

A carnivore diet only allows foods from animal sources. Most people who try the carnivore diet want to lose weight or manage chronic conditions. However, there is limited research on the health benefits of a carnivore diet. The carnivore diet can be risky, especially for people with high blood pressure, high cholesterol, and a history of heart disease. The lack of fiber can also cause constipation and poor gut health.

Consult a healthcare provider, such as a registered dietitian, before starting a carnivore diet. Follow a well-balanced diet to support your overall health.