Is the carnivore diet good for you?

Sharing is caring!

The carnivore diet is a highly restrictive diet that consists exclusively of animal products, eliminating all other foods. Here’s a summary of the information from the article on Healthline:

What is the Carnivore Diet?

The carnivore diet includes only meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, such as fruits, vegetables, legumes, grains, nuts, and seeds. Some proponents of the diet also recommend limiting dairy intake to low-lactose products like butter and hard cheeses. The diet is based on the belief that human ancestral populations primarily consumed meat and fish, and that high-carb diets are responsible for many of today’s chronic diseases.

Claims and Research:

The diet is said to help with weight loss, mood issues, and blood sugar regulation, among other health concerns. However, there are no controlled studies that support these claims. Some testimonials suggest it can treat depression, anxiety, arthritis, obesity, diabetes, and more. However, these are based on personal experiences and not scientific evidence.


The diet may lead to weight loss, especially in the short term, due to its high protein and low carb nature. Protein can help you feel fuller and increase your metabolic rate.

It eliminates high-carb and sugary foods, which can be beneficial for blood sugar regulation.


The diet is high in fat, cholesterol, and sodium. Consuming high amounts of saturated fat and cholesterol might be concerning, although the exact health effects of such a diet are unknown.

It lacks beneficial nutrients found in plant-based foods, such as fiber, vitamins, minerals, and antioxidants.

The diet does not provide any fiber, which is essential for gut health and regular bowel movements.

It may not be suitable for certain populations, such as those with chronic kidney disease or those with special nutrient needs (e.g., children, pregnant or lactating individuals).

The diet is highly restrictive and may be challenging to maintain in the long run.

While the carnivore diet might offer some short-term benefits, it is extremely restrictive and lacks many essential nutrients. It’s important to note that a balanced diet with a variety of healthy foods is more sustainable and likely offers more health benefits.

Diet Composition

On the carnivore diet, individuals consume:

Meat: This includes beef, chicken, turkey, organ meats, lamb, and pork.

Fish: Examples are salmon, mackerel, sardines, crab, lobster, tilapia, and herring.

Other Animal Products: Eggs, lard, bone marrow, and bone broth are also consumed.

Low-lactose Dairy: In small amounts, this can include heavy cream, hard cheese, and butter. Some proponents also allow salt, pepper, and seasonings with no carbs.

Excluded Foods:

The diet strictly excludes:

Vegetables: Such as broccoli, cauliflower, potatoes, and green beans.

Fruits: Apples, berries, bananas, and oranges are off the table.

High-lactose Dairy: Milk, yogurt, and soft cheese are typically not included.

Legumes: Beans and lentils are excluded.

Nuts and Seeds: Almonds, pumpkin seeds, sunflower seeds, etc., are not consumed.

Grains: Rice, wheat, bread, quinoa, and pasta are avoided.

Alcohol and Sugars: These are strictly off-limits.

Other Beverages: Soda, coffee, tea, and fruit juice are not consumed.

Sample Diet Plan

To give you an idea of what a week might look like on the carnivore diet:

Day 1: Breakfast might include eggs, bacon, and sardines. Lunch could be a turkey burger patty with salmon jerky and beef tips. Dinner might be filet mignon, crab, and chicken liver.

Day 2: Breakfast with shrimp, eggs, and heavy cream. Lunch of strip steak, tuna fish, and beef jerky. Dinner of lamb chops, scallops, and beef liver. … and so on for the rest of the week.

Concerns and Criticisms:

Nutritional Imbalance: The diet lacks diversity, which can lead to nutritional imbalances. While meat is rich in certain nutrients like protein and iron, it lacks others that are abundant in plant-based foods.

Gut Health: The absence of fiber can impact gut health, potentially leading to constipation and imbalances in gut bacteria.

Long-term Health Risks: There are concerns about the long-term health risks of consuming a diet high in saturated fats and cholesterol, especially in relation to heart health.

Final Thoughts: The carnivore diet is a topic of debate among nutritionists and health professionals. While some individuals report positive experiences, the lack of comprehensive research and potential health risks make it a controversial choice. As with any diet, it’s essential to consult with a healthcare professional before making significant dietary changes.

For more comprehensive information:


Leave a Comment