If you’ve always hated eating your veggies and drool every time you see a Flintstone-sized steak, the carnivore diet may seem like a dream.

Followers of this very low-carb diet only eat meat and other high-protein animal products. 

Similar to a Paleo diet, advocates strive to consume the same things our ancestors ate (think: no sugar or refined carbs). But they take this a step further by ditching fruits, vegetables, grains, and other plant-based foods too.

Only meat? That’s it?!

Yup! While an all-meat diet might sound crazy, there are studies suggesting it may be beneficial for people struggling with certain medical conditions.

But what about the rest of us? 

Let’s dive in to find out whether science supports a carnivore diet and if it’s a good idea for you.

What We Know

Most of us are omnivores, which means we eat a variety of animal- and plant-based foods. But carnivores only eat meat, hence the name of this meat-centric diet.   

Followers of “the carnivore diet” eliminate fruits, vegetables, grains, nuts, legumes, and seeds from their menus. What DO they eat? Beef, chicken, pork, lamb, turkey, game meats, organ meats, and seafood. 

Fattier cuts of meat, such as ribeyes, are heavily favored on a carnivore diet. They’re also big fans of organ meat (which is incredibly nutritious for you). Many proponents sip on bone broth throughout the day and weave in bone marrow weekly.

Some carnivore dieters skip dairy entirely, while others stick to high-fat dairy options like heavy cream, butter, and hard cheeses.

So why would someone want to follow an all-animal diet? Could this really be healthy for you?

The research is very limited at the moment, but there are some interesting studies to consider:

1. People may be able to lose weight on a carnivore diet. 

Studies consistently show that protein helps you feel full and satiated. This can prevent people from overeating at meals and quickly racking up empty calories.^1,2

So an all-meat, protein-heavy carnivore diet may help you feel fuller (so you eat less) while helping you torch more calories. This combo could create a calorie deficit that makes it easier for you to lose weight. And since it cuts out junk food and sugar, it’s bound to lead to some weight loss.

In one study, over 2,000 people who went carnivore for 14 months reported feeling satisfied on the diet. They also noticed their overall health and well-being improve. Though smaller subgroups had elevated LDL cholesterol levels, their HDL and triglyceride levels were exactly where they should be.³

2. The carnivore diet may benefit people with type 2 diabetes. 

Diabetes patients in the same carnivore study learned they could reduce their medication use on an all-meat diet. They also lowered their glycated hemoglobin (A1c), which measures average blood sugar over three months.³

The downside? Researchers conducted this carnivore study using social media surveys. Unfortunately, surveys are often unreliable because people tend to over- and underestimate what they really ate during the day.

3. Following a carnivore diet may lessen or even eliminate SIBO

SIBO is a small intestinal bacterial overgrowth. Researchers say certain gut bacteria feed on sugar, starches, and carbs. So by going zero-carb, patients were no longer feeding the bad bacteria in their guts. Five out of six study participants tested negative for SIBO after following the carnivore diet for four weeks.⁴

Despite those impressive results, there were only six people in that study, so it’s far too small to rule as conclusive evidence. We need a much larger sample size and further research to be sure.

What We’re Still Learning

We don’t know a lot about the long-term effects of a carnivore diet. There are potential serious drawbacks to this way of eating, such as:

The risk of vitamin deficiencies 

Animal products certainly contain vitamins and minerals. But veggies, fruits, nuts, and seeds are also loaded with vitamins, minerals, antioxidants, and essential nutrients not worth skipping.

The lack of fiber 

Soluble and insoluble fiber come from whole grains, fruits, veggies, nuts, seeds, and other foods not allowed on a carnivore diet. People suffering from autoimmune issues may find less fiber in their diet helpful, as it gives their system a “rest” from digesting tough roughage. 

But others find this lack of fiber too taxing on their systems. Popular podcast host Joe Rogan personally experienced this side effect and shared how food “went right through” him on a carnivore diet.

The risk of gout 

Some scientists believe eating too much protein causes uric acid to build up in your body. These high uric acid levels may turn into gout, a painful form of arthritis. The carnivore diet may not be safe for people with kidney issues for the same reason (high uric acid).

The Bottom Line

So should you follow a carnivore diet?

Chances are, not likely.

Limited research suggests that the carnivore diet may help people lose weight, lower their blood sugar, and eliminate common dietary triggers (such as wheat, sugar, and dairy). Others with depression and bipolar disorder have anecdotally reported mental health improvements too.⁵ 

But since we don’t have clinical trials with large participant sizes, we just don’t know for sure.

If you feel you could benefit from going carnivore, consider speaking with your doctor about giving it a try. See how you feel and go from there.

How do I get started?