The carnivore diet has been making waves lately, with many claiming that ditching plants and embracing a meat-only lifestyle is the key to everything from weight loss to curing autoimmune diseases. But is an all-meat diet really the answer, or is it just another extreme fad?
Fortunately, researchers have stepped in to provide some much-needed answers. A recent study takes a closer look at what happens when people only eat animal products and exclude everything else—no veggies, no fruits, no grains.
This study is a big deal because, despite all the buzz around the carnivore diet, actual scientific research on the subject has been limited. So, the researchers’ findings offer a fresh perspective on whether this way of eating is sustainable, beneficial, or potentially risky.
In this article, we'll break down the major takeaways from the study, explore the possible health benefits and risks, and help you figure out if this all-meat diet is worth trying.
Understanding the Carnivore Diet
Before diving into the details of the study, let’s take a minute to understand what the carnivore diet actually entails. As the name suggests, it’s an all-meat diet. That means people following this diet primarily consume foods like beef, pork, chicken, fish, eggs, and seafood. 1
The carnivore diet takes the ketogenic diet to the extreme by cutting out all carbs in exchange for an all-meat diet. Without any carbs from grains, fruits, or veggies, the body goes into ketosis - a state where it burns stored fat instead of glucose. 1
Usually, our bodies run on the glucose readily available from the carbs we eat. But, without carbs for the body to use, it switches gears and starts breaking down fat into ketones to power itself. In ketosis, blood sugar is more stable, there is less hunger, and energy levels are more consistent. People who follow the carnivore diet say it reduces inflammation and promotes mental clarity. 1
But while these claims sound impressive, nutritionists and dietitians often raise eyebrows at the exclusion of entire food groups. Fiber, vitamins, and plant-based antioxidants are essential nutrients we’ve long been taught to seek out, and they’re largely missing in a carnivore diet. So, does this all-meat diet actually offer health benefits? That’s where the carnivore diet study comes in to offer some clarity.
The Carnivore Diet Study
The carnivore diet study aimed to answer some big questions: Is the diet safe in the long term? Does it really lead to improved health, or does it pose serious risks? To find out, the researchers gathered data from people who had been following the carnivore diet for extended periods—anywhere from months to years. 2
The study participants had various reasons for starting the diet, but the majority (93%) did so for health reasons. 2 The most common reasons were to improve:
- Body weight (84%)
- Focus and energy (74%)
- Allergies, skin, autoimmunity (60%)
- Digestive health (52%)
- Athletic performance (46%)
- Mental health (45%)
- Diabetes (12%) 2
The study took a comprehensive look at the participants’ health markers, including blood sugar levels, cholesterol, and weight. Participants also filled out detailed questionnaires about their health experiences while on the diet, noting changes in energy levels, digestive health, mental clarity, and overall well-being. 2
While the study didn’t involve randomized trials like many other clinical studies, the researchers were able to draw significant insights from the self-reported data. 2 Their goal was to assess not only how the diet impacts physical health but also how people felt while on it. Did they have less inflammation? Or did they suffer from negative side effects like nutrient deficiencies? We’ll explore what they found next.
The Results
One of the most talked-about benefits of the carnivore diet is weight loss, and the study confirmed that shedding pounds is a benefit of an all-meat diet. Participants who were overweight or obese before starting the carnivore diet saw significant reductions in their body weight. Many people also experienced improvements in their blood sugar control, especially those with type 2 diabetes. By cutting out carbohydrates, their insulin levels stabilized, leading to better glycemic control. 2
Another benefit that surprised many researchers was the reduction in inflammation. People with autoimmune conditions and allergies reported feeling significant relief from their symptoms. It seems that, for some, the elimination of plant-based irritants really did help calm the body’s inflammatory response. 2
As for cholesterol levels, the results were mixed. As researchers predicted, the participants’ LDL (“bad”) cholesterol was significantly increased due to the carnivore diet. However, their HDL (“good”) cholesterol and triglycerides were in the optimal range. The researchers further explained that the low ratio of triglycerides to HDL-cholesterol suggests high insulin sensitivity and good cardiometabolic health. But they were a bit unclear on whether this benefit could counterbalance any increased risk from the LDL cholesterol elevation. 2
Potential Risks
Though some participants reported positive results, the carnivore diet is far from risk-free. One of the biggest concerns is nutrient deficiencies. By cutting out plant-based foods, you’re missing out on key vitamins and minerals. For example, vitamin C, typically found in fruits and vegetables, is practically non-existent in an all-meat diet. Without it, you run the risk of scurvy, a disease most of us associate with pirates, but it’s a real concern for people on restrictive diets like this one. 2
Another risk is the impact on gut health. The carnivore diet provides zero fiber, which is essential for maintaining regular bowel movements. Without fiber, you can experience digestive issues like constipation or bloating. Long-term, this could also increase the risk of conditions like colon cancer. 2
Cardiovascular risks also remain a hot topic. The high intake of saturated fats in a carnivore diet has many experts worried about the potential for heart disease. While some participants in the study saw improvements in their cholesterol, others experienced spikes in LDL cholesterol, which could elevate their risk for heart attacks or strokes. 2
Carnivore Diet vs. Plant-Based Diet
The carnivore diet stands in stark contrast to plant-based diets like the Mediterranean or vegetarian diets, which emphasize fruits, vegetables, whole grains, and healthy fats. These diets have been extensively studied and are consistently linked to lower rates of heart disease, diabetes, and stroke. 3 So, how does the carnivore diet compare?
In terms of weight loss, both the carnivore and plant-based diets can be effective, but they work in different ways. Plant-based diets tend to be lower in calories and high in fiber, which helps with satiety and digestion. The carnivore diet, on the other hand, forces your body into ketosis—a state where you burn fat for fuel instead of carbs—which can lead to rapid weight loss, especially in the short term.
When it comes to heart health, plant-based diets have the upper hand. Decades of research have shown that diets rich in fruits, vegetables, and whole grains reduce the risk of heart disease, 3 whereas the carnivore diet’s reliance on saturated fats is a red flag for many cardiologists. 2
The research study didn’t directly compare the carnivore diet with other eating plans, but it’s clear that extreme diets—whether all meat or all plants—have limitations. A balanced approach that includes a variety of nutrient-dense foods is still widely considered the healthiest choice.
Conclusion
Supporters of the carnivore diet argue that it can be a lifesaver for people dealing with autoimmune issues, obesity, or even chronic inflammation. They claim that by cutting out plant toxins and carbohydrates, you allow your body to heal itself. Proponents also emphasize that many of the nutrients found in plants can be replaced by those in animal products, like getting your vitamin C from organ meats.
On the flip side, critics are quick to point out that there’s not enough long-term research on the diet to fully understand its effects. Most nutritionists still recommend eating a variety of foods, so you get all the necessary nutrients.
Ultimately, the carnivore diet has its passionate supporters and its concerned critics, and both sides raise valid points. As with any new diet, it’s important to consult a doctor and weigh the pros and cons before jumping in.
The content in this article is intended for informational purposes only. This website does not provide medical advice. In all circumstances, you should always seek the advice of your physician and/or other qualified health professionals(s) for drug, medical conditions, or treatment advice. The content provided on this website is not a substitute for professional medical advice, diagnosis, or treatment.
