Anthony Johnson

The carnivore diet—once considered fringe—is gaining traction among health enthusiasts, biohackers, and even some medical professionals. It’s an extreme form of low-carb dieting that involves eating only animal products: meat, fish, eggs, and sometimes dairy. Advocates claim it can reduce inflammation, promote weight loss, and even reverse chronic disease. But what does the science say?

In this article, we explore the origins, purported benefits, risks, and current research on the carnivore diet to help you make an informed decision.

What Is the Carnivore Diet?

The carnivore diet is an all-animal-food regimen. There are no fruits, vegetables, grains, legumes, or processed foods. Staples include:

• Red meat (beef, lamb)

• Poultry

• Fish and seafood

• Eggs

• Animal fats (tallow, butter)

• Occasionally, full-fat dairy (if tolerated)

It’s a more restrictive version of the ketogenic diet, designed to eliminate all plant-based foods, some of which contain compounds like oxalates, lectins, and phytates that some people believe contribute to autoimmune or digestive issues.

What Does the Science Say?

While long-term, large-scale studies on the carnivore diet are limited, here’s what current evidence and related research suggest:

1. Weight Loss and Metabolic Health

Like other low-carb diets, the carnivore diet often leads to weight loss. This is primarily due to:

• Reduced insulin levels

• Appetite suppression from high protein intake

• Elimination of hyperpalatable, processed foods

Studies:

However, most of this data comes from ketogenic and paleo studies—not strict carnivore diets—so the evidence is extrapolated.

2. Mental Clarity and Mood

Anecdotal reports frequently mention improved focus, mood, and reduced anxiety or depression on the carnivore diet. The possible reasons include:

• Stabilized blood sugar

• Elimination of gut irritants

• Increased intake of brain-supportive nutrients like B12, omega-3s, and zinc

Caveat:

3. Autoimmune and Digestive Benefits

Some followers report symptom relief from conditions like Crohn’s disease, rheumatoid arthritis, and psoriasis.

Possible explanation:

Evidence:

Potential Risks and Criticisms

1. Nutrient Deficiency

Excluding plants means cutting out vitamin C, fiber, polyphenols, and several antioxidants.

Counterpoint:

2. Heart Health Concerns

The high intake of saturated fat and cholesterol raises concerns about cardiovascular disease risk.

Conflicting Evidence:

3. Lack of Long-Term Data

There are no long-term randomized trials on the carnivore diet. Unknowns remain about its effects on longevity, kidney health, gut microbiome, and chronic disease prevention.

What Do Experts Say?

• Dr. Shawn Baker, orthopedic surgeon and leading carnivore advocate, claims the diet reversed his joint pain and improved athletic performance.

• Dr. Paul Saladino, a functional medicine practitioner, promotes a “nose-to-tail” carnivore diet that includes organ meats and raw dairy.

• Conventional dietitians often caution against such a restrictive regimen, citing potential nutrient gaps and sustainability issues.

Who Might Benefit?

• Individuals with autoimmune or inflammatory bowel diseases unresponsive to standard treatments

• Those with severe insulin resistance or obesity

• People who have identified sensitivities to plant foods

Who Should Avoid It?

• Individuals with kidney disease

• Pregnant or breastfeeding women without close medical supervision

• Those with a history of eating disorders

Final Thoughts

The carnivore diet is not for everyone, but it may offer short-term relief for certain chronic conditions or metabolic disorders. While emerging data and anecdotal reports are intriguing, more rigorous research is needed to validate long-term safety and efficacy. If you're considering this diet, consult a healthcare provider—preferably one familiar with low-carb or elimination diets.