Written by Regin Smith | Reviewed by Fit with Food Dietitians

Over the past couple of years, the carnivore diet has been gaining popularity across social media. However, there are many health concerns that may be related to the consumption of this diet. 

What is the carnivore diet?

The carnivore diet is a type of keto diet referred to as the “zero carb” diet. It is a restrictive diet that only allows the consumption of meat, poultry, eggs, seafood, fish, some dairy products, and water. This means you need to exclude all vegetables,  fruits, grains, legumes, seeds, and nuts.1 

The carnivore diet was popularized by Shawn Baker, MD, who wrote The Carnivore Diet in 2018. His book advocated for the complete elimination of plant foods and complete reliance on meats and animal products. Baker has been a consistent advocate for the diet, appearing on his youtube channel and various other platforms promoting the diet. 

There is very little evidence to support claims that suggest benefits of the carnivore diet or its relation to weight loss.  

Downsides of the carnivore diet

There are many risks associated with following this specific diet. Since this is a very restrictive diet that eliminates foods known to be very nutrient dense, deficiencies are very common. The carnivore diet cuts out fruits and vegetables that help to improve health and contain essential nutrients for the body, increasing the risk of some cancers and heart disease.2 

In addition, this diet is also very high in saturated fats. This can then lead to increased LDL cholesterol levels in both the short and long term.3 There are also increased risks of kidney stones, gout, and osteoporosis.1

This way of eating also does not provide any fiber in the diet, which is crucial for gut health, as well as making sure you have healthy bowel movements. Since fiber is important for healthy bowel movements, constipation may be a side effect of the carnivore diet. 

Additionally, low mood and fatigue are also common side effects of following this specific diet. The carnivore diet completely eliminates carbohydrates, which are our body’s preferred source of energy, leading to fatigue as the body now has to convert fat to fuel. 

If you are interested in exploring a lifestyle change or weight loss, work with a dietitian to learn how to best tailor this to your needs!

References

1. MD HEL. What is the carnivore diet? Harvard Health. Published May 8, 2024. https://www.health.harvard.edu/nutrition/what-is-the-carnivore-diet
2. Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. International journal of epidemiology. 2017;46(3):1029-1056. doi:https://doi.org/10.1093/ije/dyw319
3. American Heart Association. Saturated Fat. American Heart Association. Published November 1, 2021. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats