Is the Carnivore Diet the Answer Or a Big Mi-steak?

By Faith Haney, PostGlo Student Intern

Have you ever wondered if it would be a good idea to eat steak for breakfast, lunch, and dinner? Recently, the internet has been rife with people claiming a diet composed primarily of meat has drastically improved their health. Anecdotes from those promoting the diet insist that eating this way has the power to prevent disease, boost mood, induce weight loss, improve energy levels, and reduce inflammation. Could this trendy diet really be the key to perfect health?

What is the Carnivore Diet?

The carnivore diet is a low-carbohydrate, high-protein diet composed entirely of animal-based foods including meat, eggs, seafood, and some dairy (such as butter, lard, heavy cream, certain cheeses, and raw dairy*). The diet eschews plant-based foods like fruit, vegetables, nuts, legumes, and grains as well as highly processed foods like sweets. In addition, liquids that are allowed include water and bone broth, while tea, coffee (apologies to those who can’t survive without their daily dose of caffeine), and soft drinks are prohibited. Condiments and spices are also generally avoided, aside from salt and pepper.

*Note that raw dairy poses a significant risk of foodborne illness and provides no major nutritional benefits over pasteurized dairy. 

The carnivore diet falls under the umbrella of the ketogenic (“keto”) diet, a diet low in carbohydrates that induces a state of ketosis in which the body is forced to burn fat as fuel instead of sugars. Aside from a few rare exceptions, such as with epileptic patients, it is not recommended to remain in ketosis for a long period of time due to adverse health effects like ketoacidosis (a buildup of acid in the bloodstream), vascular damage, and other complications that lead to a higher risk of mortality (Blanco et al., 2019; Burkitt, 2020). Nevertheless, proponents of the carnivore diet assert that a diet that eliminates all plant foods has unique benefits that extend beyond the traditional keto diet. 

Are the Benefits Real?

Aside from anecdotal evidence, there is little evidence to support most of the claims surrounding the benefits of the carnivore diet. Regarding disease prevention, diets high in red meat are actually associated with an increased risk of cancer (Farvid et al., 2021). Moreover, despite evidence that suggests certain low-carb diets that include plant foods can help with blood sugar control, a low-carb diet with high quantities of animal-based foods is associated with an increased risk of developing diabetes (Williamson, 2022). By contrast, current research indicates that a primarily plant-based diet is most effective for diabetes prevention (Thompson et al., 2024). The carnivore diet also encourages avoidance of plant foods that contain phytochemicals, which are compounds with health benefits that include chronic disease prevention. 

The assertion that the carnivore diet reduces inflammation is a little more complex. Research suggests that the carnivore diet increases certain pro-inflammatory cytokines (proteins important in cell signaling), which accelerate aging and increase chronic disease risk (Palmer, 2025). Meanwhile, some individuals report improvements in inflammation status as a result of eliminating ultra-processed foods and/or foods that the individual is sensitive or allergic to (Lennerz et al., 2021). However, these effects would be observed on any diet that omits an individual’s specific trigger foods. If you suspect you have a food intolerance or allergy, it is important to work with a dietitian to make necessary dietary changes.

It is difficult to measure improvements in mood and energy levels because they are fairly subjective and must be self-reported. Perceived improvements could be the result of the placebo effect, and more research is needed to understand how the carnivore diet specifically impacts these measures. Based on research we have for low-carb diets in general, low carbohydrate intake may result in lower energy levels and reduced mental functioning, as carbohydrates are the brain’s preferred source of energy. In fact, some of the most common symptoms reported by those undertaking low-carb diets are fatigue and brain fog (Bostock, 2020).

As for weight loss, a 2021 study demonstrated that the carnivore diet was effective at achieving short-term results, though it is important to note that the data was self-reported and long-term efficacy was not evaluated (Lennerz et al., 2021). These results are as expected for low carbohydrate diets, as a decrease in carbohydrate storage in the body will also result in less water retention, causing loss of water weight (Diana & Atmaka, 2020). Additionally, the restrictive nature of this diet as well as the high protein content will likely lead to consuming less calories overall. While temporary weight loss can be achieved on the carnivore diet, there is no evidence to show that it is superior to other dietary approaches, which often lead to long-term weight regain (Palmer, 2025). 

What Are the Downsides?

Such a limited diet poses a significant risk for nutritional deficiencies. Plant foods are important sources of certain nutrients including vitamin C, potassium, and magnesium, which are lacking in animal-based diets (Goedeke et al., 2024). Perhaps most concerning is the absence of fiber, which is only present in plants and is not found in animal products. Fiber is essential for digestive health, blood sugar regulation, and heart health, with daily fiber recommendations adding up to 25 grams for women and 38 grams for men (McManus, 2019). The health of the gut microbiome, which thrives off of a diet consisting of a variety of plant foods, can be compromised by a diet low in diversity and fiber.

Furthermore, the carnivore diet has been linked to increases in LDL cholesterol levels due to its high saturated fat content, which places individuals at greater risk of cardiovascular disease (Klement & Matzat, 2025). The lack of antioxidants and other protective compounds in plant foods exacerbates the threat the carnivore diet poses to heart health, while also contributing to chronic inflammation and poor aging (Palmer, 2025). Ensuring an adequate intake of plant foods in your diet is crucial for overall health and longevity. 

Aside from the drawbacks for your physical health, the carnivore diet can also negatively impact your overall quality of life. Such extreme restrictions can bleed into your social life, preventing you from being able to enjoy a meal with others. Strict diets that place a large swath of food off limits like the carnivore diet can also lead to disordered eating or eating disorders. In addition, it’s worth noting that this way of eating is simply not accessible for most people. Animal products (especially the unprocessed, organic, grass-fed, etc. products claimed to be necessary by many carnivore influencers) can be quite expensive, and they require time and cooking skills to prepare properly. Lastly, a diet that demands consumption of large quantities of animal products poses significant ethical and environmental concerns.

So, will the carnivore diet deliver on its promises of transforming your health for the better? Probably not, and it actually may be harmful in the long-term. If you are looking to adjust your diet to accommodate your unique state of health, we suggest reaching out to a registered dietitian for support as opposed to taking advice from the social media influencers eating cereal made out of beef for breakfast.

References

Blanco, J. C., Khatri, A., Kifayat, A., Cho, R., & Aronow, W. S. (2019). Starvation ketoacidosis due to the ketogenic diet and prolonged fasting–a possibly dangerous diet trend. The American journal of case reports, 20, 1728.

Bostock, E. C., Kirkby, K. C., Taylor, B. V., & Hawrelak, J. A. (2020). Consumer reports of “keto flu” associated with the ketogenic diet. Frontiers in nutrition, 7, 20.

Burkitt, M. J. (2020). An overlooked danger of ketogenic diets: Making the case that ketone bodies induce vascular damage by the same mechanisms as glucose. Nutrition, 75, 110763.

Diana, R., & Atmaka, D. R. (2020). Ketogenic diet for weight loss and its implication on health: A literature study. Media Gizi Indonesia, 15(3), 184.

Farvid, M. S., Sidahmed, E., Spence, N. D., Mante Angua, K., Rosner, B. A., & Barnett, J. B. (2021). Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. European journal of epidemiology, 36, 937-951.

Goedeke, S., Murphy, T., Rush, A., & Zinn, C. (2024). Assessing the Nutrient Composition of a Carnivore Diet: A Case Study Model. Nutrients, 17(1), 140.

Klement, R. J., & Matzat, J. S. (2025). Subjective Experiences and Blood Parameter Changes in Individuals From Germany Following a Self-Conceived “Carnivore Diet”: An Explorative Study. Cureus, 17(4).

Lennerz, B. S., Mey, J. T., Henn, O. H., & Ludwig, D. S. (2021). Behavioral characteristics and self-reported health status among 2029 adults consuming a “carnivore diet”. Current developments in nutrition, 5(12), nzab133.

McManus, K. D. (2019). Should I be eating more fiber? Harvard Health Blog. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927

Palmer, R. D. (2025). The protein paradox, carnivore diet & hypertrophy versus longevity short term nutrition and hypertrophy versus longevity. Nutrition and Health, 02601060251314575.

Thompson, A. S., Candussi, C. J., Tresserra-Rimbau, A., Jennings, A., Bondonno, N. P., Hill, C., ... & Kühn, T. (2024). A healthful plant-based diet is associated with lower type 2 diabetes risk via improved metabolic state and organ function: A prospective cohort study. Diabetes & metabolism, 50(1), 101499.

Williamson, L. (2022). Some reduced-carb diets may decrease diabetes risk, but others may raise it. American Heart Association. https://www.heart.org/en/news/2022/11/17/some-reduced-carb-diets-may-decrease-diabetes-risk-but-others-may-raise-it.