The carnivore diet: Can eating only animal products help you lose weight? (2024)

High-protein diets are a popular health trend right now, especially on social media, where influencers regularly share tips on how to pack more of the macronutrient into meals. One popular version of a high-protein eating plan is the carnivore diet.

The carnivore diet is pretty much what its name implies — lots of meat products and no carbohydrates. Its popularity is no surprise given recent demand for other diets focused on protein, like keto.

But is the carnivore diet too extreme? Does eating only animal products and no carbohydrates come with health risks? Here's what to know.

What is the carnivore diet?

The carnivore diet, created by Dr. Shawn Baker, revolves around animal products — especially meat, eggs and a little dairy —as its only component. Following the carnivore diet means no vegetables, grains or any plant-based foods.

There is some anecdotal evidence, according to its proponents, that the carnivore diet can lead to weight loss and improve metabolism and autoimmune diseases. Baker also has said it can reverse diabetes. However, research has yet to bear out these benefits.

Baker's website and 2019 book are the go-to resources for those trying out the carnivore diet thanks to his recipes, meal plans and other tools to follow the eating plan.

Carnivore diet food list

On the diet, you will eat:

  • Meat
  • Fish
  • Eggs
  • Some animal products (like yogurt and bone broth)
  • Seasonings like salt and pepper

Carnivore dietrisks

One of the main risks that comes with following a carnivore diet is that it's highly restrictive and may be difficult to maintain. And if you're using it for weight loss, know that research shows you need to make lasting lifestyle changes to keep the weight off. That means that more balanced diets tend to be better for long-term health.

The carnivore diet also can lead to nutrient deficiencies because you're cutting out all plant-based foods, which are high in fiber, antioxidants and many other vitamins and minerals. Also, not eating enough vegetables can lead to poor gut health and gastrointestinal issues, like constipation.

You'll also be lots of saturated fat by following a carnivore diet, which can raise bad cholesterol and, in turn, increase risk of heart disease and stroke.

Carnivore diet benefits

The diet does eliminate any source of sugar, as well as refined grains and ultra-processed foods. Diets high in sugar, refined grains and processed foods have been associated with a risk of chronic conditions such as obesity, type 2 diabetes, and potential adverse mental health impacts.

If considering a carnivore approach, aim for animal-based foods with the most significant nutrient density. For example, consider organic dairy, grass-fed beef and pork products, poultry raised without antibiotics, wild fish and shellfish, and pasture-raised eggs.

Carnivore diet meal plan

The following five-day meal plan is an example of a carnivore diet approach.

Day 1

  • Breakfast: 2 eggs, scrambled in butter, with ¼ cup cheddar cheese on top.
  • Lunch: 4 turkey breast slices rolled in mozzarella cheese, plus 1 cup of bone broth.
  • Dinner: Meatloaf.

Day 2

  • Breakfast: 1 cup plain yogurt and 2 hard-boiled eggs.
  • Lunch: Turkey burger and 1 cup of bone broth.
  • Dinner: Bison steak with a side of sautéed shrimp.

Day 3

  • Breakfast: Bacon and eggs.
  • Lunch: Soup (1 cup heavy cream and 1.5 cups bone broth with shredded chicken thigh meat in broth).
  • Dinner: 6-ounce wild salmon filet, baked or grilled, with 1 cup of bone broth.

Day 4

  • Breakfast: 2 fried eggs with 3 links of turkey sausage.
  • Lunch: 1 pound ground chicken mixed with cotija cheese.
  • Dinner: 3 large meatballs (1 pound of ground beef, 2 eggs, ¼ cup parmesan cheese, salt and pepper) plus 1 cup of bone broth.

Day 5

  • Breakfast: 3 slices of turkey bacon and 2 hard-boiled eggs.
  • Lunch: Wild salmon and crab burger (1 can wild salmon and 1 can crabmeat mixed with 2 eggs, 2 tablespoons butter, salt and pepper) sautéed with butter and topped with sour cream.
  • Dinner: Chicken crust pizza (1 pound of ground chicken, mixed with 1 egg and formed into a round shell, then baked at 375 degrees for about 15 minutes. Take the crust out and top with mozzarella cheese and turkey sausage, then bake another 15 minutes).

Carnivore diet snacks:

  • Cottage cheese
  • Yogurt
  • Bacon strips
  • Sardines
  • Shrimp co*cktail
  • Cheese sticks
  • Jerky (chicken, beef and salmon)

The bottom line: Is the carnivore diet healthy?

The carnivore diet has many anecdotal advantages, but the scientific data still needs to catch up to the proposed benefits. Since the diet is highly restrictive and cuts out entire food groups, it may not be a viable long-term dietary pattern for many individuals. Additionally, the safety of the diet has yet to be rigorously tested. The diet may increase the risk of cardiovascular disease and type 2 diabetes due to the diet’s high intake of meat and low intake of plants. Speaking with your health practitioner about the potential risks and benefits is a good first step before embarking on any diet plan, especially one that is highly restrictive and cuts out entire food groups.

Kristin Kirkpatrick

KristinKirkpatrick, MS, RDN, former lead dietitian at Cleveland Clinic and founder and president of KAK Consulting, LLC., is an award-winning dietitian, best-selling author and nationally recognized speaker and writer. FollowKristinwhile she works to help people live longer and better @fuelwellwithkrissy, with the world’s greatest need in mind, good health.

The carnivore diet: Can eating only animal products help you lose weight? (2024)

FAQs

The carnivore diet: Can eating only animal products help you lose weight? ›

Following the carnivore diet means no vegetables, grains or any plant-based foods. There is some anecdotal evidence, according to its proponents, that the carnivore diet can lead to weight loss and improve metabolism and autoimmune diseases. Baker also has said it can reverse diabetes.

Does carnivore diet help lose weight? ›

Certain aspects of the carnivore diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein, as well as fat, can help you feel more full after meals, which may lead to reduced calorie intake and subsequent weight loss.

What happens to your body when you start the carnivore diet? ›

Expect to experience nausea and other side effects that come with limiting your diet to only animal products. You may experience constipation as well, due to the decreased fiber intake since fruits, vegetables and whole grains are restricted.

How do you maximize fat loss on a carnivore diet? ›

How to Lose Weight on the Carnivore Diet: Additional Tips to Help You Shed Some Fat Fast
  1. Get a solid 8 hours of sleep each night. ...
  2. Increase your protein intake slightly if you're not seeing results. ...
  3. Add some intermittent fasting into your routine. ...
  4. Start incorporating more physical activity into your life.
Jan 12, 2023

Who does the carnivore diet benefit? ›

Fans of the carnivore diet say it has a range of benefits from weight loss to higher testosterone levels, but there is no evidence for this. The carnivore diet has also gained some attention for its potential as an anti-inflammatory diet that may benefit people with autoimmune conditions.

How did Alex Murdaugh lose weight? ›

It's not rocket science, but it's a formula that demands discipline and determination. Whether Murdaugh took up running, swimming, or simply cut back on the midnight snacks, the result is there for all to see.

Do you lose weight faster on keto or carnivore? ›

The Keto diet is better for gut health, brain health, and overall mood. The Carnivore diet, on the other hand, is not good for gut health, brain health, and mood. The one area where the Carnivore diet outperforms the Keto diet is weight loss. The Carnivore diet is very effective in terms of weight loss.

How long does it take to lose belly fat on carnivore diet? ›

As Dr. Sean O'Mara pointed out, you can start to see the results after two weeks into the Carnivore diet, and the progress can continue until you reach your desired outcome. Generally, it can take 2-4 weeks for some individuals to see the results, and for others, 3-6 weeks or more.

Can I drink coffee on a carnivore diet? ›

Ideally, it is best to stick to black coffee as it contains zero calories and carbohydrates, making it suitable for a low-carb diet like carnivore. Adding cream or other additives can increase the calorie and carbohydrate content of the coffee, which may not align with the principles of this diet.

Is carnivore diet good for gut health? ›

The carnivore diet does two things at once: It infuses the gut with bone broth's gut-healing benefits while eliminating harder-to-digest vegetables, legumes, grains, nuts, and seeds. In other words, it still allows a person to get beneficial nutrients while giving the gut a break from working so hard.

Do I need to take supplements on a carnivore diet? ›

While it is possible to get most nutrients from an all-meat carnivore diet, strategic supplementation can ensure optimal health by filling potential nutritional gaps. Certain vitamins and minerals may be difficult to obtain in adequate amounts from muscle meat alone.

Can I eat nuts on a carnivore diet? ›

People who follow the carnivore diet avoid fruits, vegetables, nuts, seeds, and legumes. Here's why: Fruits and vegetables: These foods are high in fiber, vitamins, and minerals. However, they also have a higher glycemic index (GI), significantly impacting blood sugar for those with prediabetes and diabetes.

How much to eat on a carnivore diet to lose weight? ›

With the right amount of fat and protein, you can reach your body composition goals while enjoying delicious meals. If you are looking to lose weight, an ideal caloric intake is around 1,500-1,750 calories per day, deviating from the normal 2,000.

How long does it take to see results on a carnivore diet? ›

Weight Loss Results

As you reach the one-month mark on the carnivore diet, you will see changes in your body and weight. You'll probably notice a decrease in water retention, because the carnivore diet is low in carbohydrates.

What are the negatives of a carnivore diet? ›

A carnivore diet could lead to some serious gaps (and excesses) in your nutrition. Eating exclusively animal products is likely to take you over recommended limits for sodium and saturated fat, as well as create deficiencies in nutrients from plant foods, such as fiber, vitamin C, and polyphenols.

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