The meaty meal plan may reel in high protein or animal fat seekers, but credentialed nutrition professionals say there are cautions to consider.
Carnivore Diet: Expert Clinicians List the Foods, Effects, and Health Risks
Published on Jul. 10, 2025
What is the carnivore diet?
Per Cleveland Clinic, the carnivore diet cuts out all carbohydrate-rich foods—yep, all of them. That means:
- Virtually no carbs
- Zero plant foods
- No health protective vegetables, fruits, grains, beans, nuts, and seeds
It’s a lot of red meat and a lot of red flags. One possible healthful highlight is the removal of most ultra-processed foods. “People may feel better because they’re cutting out junk, not because they’re only eating meat,” adds registered dietitian Keri Gans, MS, RDN, podcast host of The Keri Report and author of The Small Change Diet.
Here’s what you can eat and drink on the carnivore diet:
- Beef, lamb, pork, and poultry
- Organ and game meats
- Fish and seafood
- Eggs
- Limited full-fat dairy products, mainly cheese or butter
- Water
Benefits of the carnivore diet
“There’s limited research to support any health benefits of the carnivore diet, especially long-term benefits,” says Kristen Smith, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics.
But, say some followers, they’ve noticed some changes.
Simplicity
If you’re following the carnivore diet, you won’t be preparing a variety of health-protective plant foods for balanced meals, which streamlines meal planning, shopping, and cooking.
Though very restrictive, the carnivore diet’s simplicity may help some people stick to it in the short term, says Gans.
Appetite management
Because of its protein-fat duo, the carnivore diet potentially boosts satiety, which may reduce between-meal hunger. By eliminating carbs, the diet may help stabilize blood sugar levels and possibly improve hormonal appetite regulation. As your body enters ketosis, short-term weight loss or other metabolic changes could result, per the Cleveland Clinic.
However, long-term health consequences of ketogenic diets are largely unknown, per a March 2024 review in Diabetes, Metabolic Syndrome and Obesity.
May reduce gastrointestinal problems
The carnivore diet may temporarily reduce food sensitivities and GI issues by eliminating plant-based triggers, such as oxalates, that may irritate highly sensitive digestive systems. A small study published in September 2024 in Frontiers in Nutrition observed self-reported symptom improvement for people with irritable bowel disease (IBD) following a carnivore diet.
Gans clarifies, “There are anecdotal cases, some autoimmune or GI conditions, where people feel better cutting everything out; but that’s not the same as saying it’s a long-term solution.”
Risks and criticisms of the carnivore diet, from experts
Industrial production of animal foods can harm planetary health, says the United Nations website, but the carnivore diet can harm personal health.
Vitamin and mineral deficiencies
The diet is extremely restrictive, “which could lead to nutrient deficiencies and long-term restrictive eating habits,” says Smith.
A case study in the December 2024 issue of Nutrients noted that a self-reported carnivore diet fell short in thiamin, magnesium, calcium, vitamin C (a powerful antioxidant), and more. Deficient intake of these nutrients can lead to heart, brain, nerve and bone health problems, adds Smith.
Lack of fiber and other plant-based compounds
Numerous disease-fighting plant-based compounds, including fiber, are naturally found in plants. Since the carnivore diet excludes plants, it’ll also lack health-protective phytonutrients and fiber, per Nutrients.
Fiber is crucial for your overall gut microbiome, motility, and regular bowel movements. Its absence in the carnivore diet may lead to constipation and other GI side-effects, says Smith.
Increased risk of kidney disease
Evidence directly linking the carnivore diet to kidney disease is limited. But a study in Frontiers in Nutrition suggests that high-protein, high-fat diets—like some ketogenic and carnivore-style eating patterns—may increase the risk of kidney stones, especially in individuals with existing kidney issues.
Increased risk of heart disease and other chronic diseases
Some studies, including one in the Journal of Cardiovascular and Development and Disease, have linked high intake of certain animal foods—especially processed meats—with markers of increased inflammation and oxidative stress. Per population-level research published in the American Journal of Lifestyle Medicine in February 2025, adopting more plant-forward dietary patterns may significantly lower overall chronic disease risk.
Who should avoid the carnivore diet?
The carnivore diet is not advised by most health professionals. Here’s who especially needs to avoid it:
- People with kidney issues or heart disease
- Pregnant or breastfeeding women
- Anyone with disordered eating tendencies
- Anyone following a therapeutic diet
- Endurance athletes
The bottom line
Following the carnivore diet negatively impacts overall diet quality. There are many long-term unknowns.
- Smith says: “An exclusively meat‑based diet inherently lacks nutritional balance. Because it’s highly restrictive and the scientific evidence is still very limited, I’m not recommending it for managing any specific health condition.”
- Gans says: “Though you might feel okay in the short term, the carnivore diet is completely extreme. There’s a difference between a diet that promotes weight loss and one that promotes health.”
Before beginning any restrictive diet, consult your primary care physician and a registered dietitian nutritionist (RDN) for personalized, evidence-based guidance.
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