The carnivore diet has become popular because it promises simplicity: eat only animal foods (meat, eggs, sometimes dairy) and remove everything else. Social media is full of dramatic transformations, but also plenty of absolute claims. If you’re “carnivore curious,” the most useful approach is to separate three questions: what the diet actually is, why it can work for some people, and what the risks and red flags are.
What a carnivore diet is (and isn’t)
In its strict form, a carnivore diet includes only animal foods: red meat, poultry, fish, seafood, eggs, and—depending on the variant—butter or dairy. In practice it’s typically very low in carbohydrates and high in protein and/or fat, depending on food choices and portion sizes.
What it isn’t: permission to live on ultra‑processed “zero‑carb” products, and it’s not an automatic guarantee of health. It’s also important to distinguish it from less extreme approaches (keto, low‑carb, paleo), which still include vegetables or other plant foods.
Why some people do well on it
There are several plausible reasons why people report improvements:
1) The elimination effect
Removing entire food groups reduces exposure to things that can be problematic for some individuals (for example, ultra‑processed foods, alcohol, sugars, refined flours). In that sense, it functions as a very strict elimination diet.
2) Higher satiety and less snacking
Protein tends to increase satiety and can reduce short‑term hunger. And because the rules are simple, many people stop grazing and impulsive eating.
3) Fewer glucose swings
By lowering carbs, some people notice less post‑meal sleepiness and fewer cravings. That can improve perceived energy and appetite control.
The most debated point: microbiome and fiber
A common criticism is “without fiber, the gut will fall apart.” Reality is more nuanced: fiber can be helpful, but individual tolerance varies. Some people with digestive symptoms improve when they reduce certain plant foods or fermentable carbohydrates, at least temporarily.
However, feeling better doesn’t prove long‑term optimality for everyone. The microbiome adapts to what you eat, and a plant‑free diet changes fermentation patterns. If you try it, watch digestive signals (persistent constipation, pain, major changes) and avoid drawing strong conclusions from a single week.
Risks and things to monitor
A carnivore diet can work for some people, but it also has potential risks—especially if maintained without supervision:
- Lipids: LDL and other markers rise significantly for some people and not for others. Context and history matter
- Micronutrients: removing plants changes typical micronutrient intake. Thoughtful food selection can cover a lot, but not always everything
- Digestion and electrolytes: lowering carbs often causes water and salt loss early on; fatigue, cramps, and headaches can follow
- Relationship with food: rigidity can be harmful if there’s a history of disordered eating or high anxiety around food
How to try it prudently (if you choose to)
If you still want to experiment, treat it like a bounded experiment.
Step 1: set a duration and a goal
- Reasonable duration: 2–4 weeks to assess tolerance; longer only if things are going well and you have follow‑up
- A measurable goal: energy, digestion, appetite, weight, glucose, or a specific symptom
Step 2: choose a higher‑quality version
- Aim for adequate protein and cuts you tolerate
- Include fish and eggs for variety
- If you use dairy, start small and watch your response
- Avoid ultra‑processed “workarounds.” Being carnivore doesn’t automatically mean healthy
Step 3: what a typical day can look like
You don’t need complex recipes. A simple example:
- First meal: eggs plus fish or a lean meat
- Second meal: meat or chicken with broth and, if tolerated, moderate amounts of unsweetened dairy
The goal is to avoid constant snacking and prioritize minimally processed foods.
Step 4: cover the basics
- Hydration and salt (especially week one)
- Consistent sleep—without it, signals get noisy
- Daily movement: walking helps digestion and glucose control
Step 5: measure before and after (ideally)
If possible, discuss it with a clinician and consider tracking, depending on your case: glucose/HbA1c, triglycerides/HDL/LDL, and blood pressure. The point is data, not fear.
Step 6: define exit signals
Stop or reassess if you see: a clear worsening of mood, severe constipation, persistent dizziness, palpitations, abdominal pain, or any concerning symptom.
Common mistakes
- Undereating due to low appetite and then rebounding
- Ignoring electrolytes in week one
- Turning the experiment into identity and losing flexibility
Less extreme alternatives
If your goal is better energy, appetite control, or metabolic markers, many people get there with a less restrictive plan:
- Whole foods + more protein
- Less sugar and refined flour
- Vegetables you tolerate
- More structured eating windows (less constant snacking)
This keeps many benefits without removing a large food group entirely.
Conclusion
The carnivore diet can help some people, often through eliminating ultra‑processed foods, increasing satiety, and reducing glucose swings. But it isn’t neutral: it carries potential risks and requires attention to digestion, electrolytes, and cardiometabolic markers. If you try it, do it with a clear goal, a higher‑quality version, basic measurements, and the flexibility to step back if your body asks for it.
Knowledge offered by Dr. Ken Berry