Table of ContentsView AllTable of ContentsBenefitsWhat to EatWho Shouldn’t Do a Carnivore DietCarnivore Diet vs. Well-Balanced Diet

Table of ContentsView All

View All

Table of Contents

Benefits

What to Eat

Who Shouldn’t Do a Carnivore Diet

Carnivore Diet vs. Well-Balanced Diet

In this article, you will learn some of the potential benefits and risks of the carnivore diet compared to a traditional well-balanced diet.

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Over the shoulder view of woman buying meat in a supermarket

Besides Protein, What Are the Benefits of the Carnivore Diet?

Self-reported changes in health status included improvements in overall health, sleep, focus, energy, and mental clarity.

Participants also reported improvement in or resolution of the following chronic conditions:

The results of this study have one major limitation: self-reported data is unreliable. The study did not employ an independent interviewer or use health records to verify the health status of study participants.

Though many people report a substantial improvement in their health while on the carnivore diet, more rigorous studies are necessary.

What to Eat While on a Carnivore Diet

Compliant FoodsBeef/bison/lamb/venisonChickenPorkEggsDairyFishOrgan meatNoncompliant FoodsFruitsVegetablesLegumesGrainsNutsSeedsStarchy vegetables

Compliant FoodsBeef/bison/lamb/venisonChickenPorkEggsDairyFishOrgan meat

Beef/bison/lamb/venison

Chicken

Pork

Eggs

Dairy

Fish

Organ meat

Noncompliant FoodsFruitsVegetablesLegumesGrainsNutsSeedsStarchy vegetables

Fruits

Vegetables

Legumes

Grains

Nuts

Seeds

Starchy vegetables

Foods to Avoid on the Carnivore Diet

People who follow the carnivore diet avoid fruits, vegetables, nuts, seeds, and legumes. Here’s why:

Talk to a healthcare provider before beginning any fad diet. Eating a great deal ofmeat high in saturatedfat can increase bad (LDL) cholesterol, putting you at a higher risk of heart disease. Consuming too many processed foods, such as bacon, sausage, or high-sodium lunch meats, can cause kidney problems and high blood pressure.

Many people try thecarnivore dietto lose weight or improve their health. However, if you have certain chronic conditions, consider the health impact of consuming only animal products before changing your diet. People with the following conditions should avoid the carnivore diet:

Obesity alongside other conditions (comorbidities) is another reason to avoid the diet.

Constipation RiskThe primary source of dietary fiber is carbohydrates, such as fruits, vegetables, and grains. The carnivore diet provides little to no fiber, increasing the risk ofconstipation. Fiber encourages regular bowel movements and helps create good bacteria in the gut. Quality gut health helps support a healthy immune system.

Constipation Risk

The primary source of dietary fiber is carbohydrates, such as fruits, vegetables, and grains. The carnivore diet provides little to no fiber, increasing the risk ofconstipation. Fiber encourages regular bowel movements and helps create good bacteria in the gut. Quality gut health helps support a healthy immune system.

A carnivore diet is very restrictive because you only eat from one food group. For optimal health, consider a well-balanced diet. This means eating foods from every food group to provide complete nutrition from various sources.

A well-balanced diet includes various macro- andmicronutrients, such as protein, carbohydrates, fats, fiber, vitamins, minerals, and water. The following foods contribute to a well-balanced diet:

Summary

A carnivore diet only allows foods from animal sources. Most people who try the carnivore diet want to lose weight or manage chronic conditions. However, there is limited research on the health benefits of a carnivore diet. The carnivore diet can be risky, especially for people with high blood pressure, high cholesterol, and a history of heart disease. The lack of fiber can also cause constipation and poor gut health.

8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lennerz BS, Mey JT, Henn OH, Ludwig DS.Behavioral characteristics and self-reported health status among 2029 adults consuming a carnivore diet.Current Developments in Nutrition.2021. doi: 10.1093/cdn/nzab133American Heart Association.Saturated fat.Kirwan R, Mallett GS, Ellis L, Flanagan A.Limitations of self-reported health status and metabolic markers among adults consuming a carnivore diet.Curr Dev Nutr. 2022;6(5):nzac037. doi:10.1093/cdn/nzac037Carnivore.diet.Carnivore diet health benefits.MedlinePlus.Glycemic index and diabetes.MedlinePlus.Protein in diet.Harvard Center for Health and the Global Environment.The carnivore diet risks and side effects.Centers for Disease Control and Prevention.Tips for healthy eating for a healthy weight.

8 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lennerz BS, Mey JT, Henn OH, Ludwig DS.Behavioral characteristics and self-reported health status among 2029 adults consuming a carnivore diet.Current Developments in Nutrition.2021. doi: 10.1093/cdn/nzab133American Heart Association.Saturated fat.Kirwan R, Mallett GS, Ellis L, Flanagan A.Limitations of self-reported health status and metabolic markers among adults consuming a carnivore diet.Curr Dev Nutr. 2022;6(5):nzac037. doi:10.1093/cdn/nzac037Carnivore.diet.Carnivore diet health benefits.MedlinePlus.Glycemic index and diabetes.MedlinePlus.Protein in diet.Harvard Center for Health and the Global Environment.The carnivore diet risks and side effects.Centers for Disease Control and Prevention.Tips for healthy eating for a healthy weight.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Lennerz BS, Mey JT, Henn OH, Ludwig DS.Behavioral characteristics and self-reported health status among 2029 adults consuming a carnivore diet.Current Developments in Nutrition.2021. doi: 10.1093/cdn/nzab133American Heart Association.Saturated fat.Kirwan R, Mallett GS, Ellis L, Flanagan A.Limitations of self-reported health status and metabolic markers among adults consuming a carnivore diet.Curr Dev Nutr. 2022;6(5):nzac037. doi:10.1093/cdn/nzac037Carnivore.diet.Carnivore diet health benefits.MedlinePlus.Glycemic index and diabetes.MedlinePlus.Protein in diet.Harvard Center for Health and the Global Environment.The carnivore diet risks and side effects.Centers for Disease Control and Prevention.Tips for healthy eating for a healthy weight.

Lennerz BS, Mey JT, Henn OH, Ludwig DS.Behavioral characteristics and self-reported health status among 2029 adults consuming a carnivore diet.Current Developments in Nutrition.2021. doi: 10.1093/cdn/nzab133

American Heart Association.Saturated fat.

Kirwan R, Mallett GS, Ellis L, Flanagan A.Limitations of self-reported health status and metabolic markers among adults consuming a carnivore diet.Curr Dev Nutr. 2022;6(5):nzac037. doi:10.1093/cdn/nzac037

Carnivore.diet.Carnivore diet health benefits.

MedlinePlus.Glycemic index and diabetes.

MedlinePlus.Protein in diet.

Harvard Center for Health and the Global Environment.The carnivore diet risks and side effects.

Centers for Disease Control and Prevention.Tips for healthy eating for a healthy weight.

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