"Burgers, steaks, bacon, eggs, and butter on repeat–It may sound like a recipe for disaster, but many nutritionists, health nuts, and influencers are saying otherwise, swearing by the so-called “carnivore diet” (AKA the animal-based diet) and crediting it for clearer skin, better gut health, more energy, and feeling in the best shape of their lives. Case in point: the “bowl of meat” trend on TikTok, credited to Lauryn Bosstick of The Skinny Confidential. Taking the Paleolithic and ketogenic diets to an extreme, the meat-only diet cuts out all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. A far cry from the plant-based, raw-vegan, juice cleanse fads of years past.
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In a TikTok video, content creator Bella Ma (who goes by the moniker “Steak and Butter Gal” and has been following the carnivore diet for five years) takes us through her typical lunch, consisting of an unsalted stick of cold butter (yes, you read that right), seven fried eggs cooked in beef fat, two burger patties, and gelatinous bone broth (what she calls “liquid gold”): “I eat this way to maintain my 30-pound weight loss, to keep my skin clear, to have zero brain fog, and perfect poops…” Her carnivore community alone, called “The Steak & Butter Gang” has garnered almost one million followers across social platforms. But we’re typically wary of diets that include restriction (especially restricting nutrient-dense foods like fruits and veggies); are the benefits “meatfluencers” claim legit, and is the carnivore diet actually good for you? I dug deep to find answers.
What Exactly Is an Animal-Based Diet?
Whether it’s referred to as the carnivore diet or the animal-based diet, they spell out one thing: eating only meat and animal products (see a more detailed list below). “The carnivore diet is just what it sounds like: a diet made up of meat, poultry, fish, a few other animal products, and nothing else,” explained Christine Byrne, MPH, RD, LDN, a dietitian and the owner of Ruby Oak Nutrition. “In practice, it’s a zero-carb, high-fat, high-protein diet.” While other meat-heavy eating patterns like paleo and keto limit carbohydrates, the carnivore diet excludes them completely. That means you’re not just avoiding pasta and bread on the carnivore diet, but you’re also steering clear of fruits, vegetables, and even some animal products like milk that have carbohydrates.
While this may sound odd (butter is meant to be a condiment, not a snack?), the idea is that animal protein and fat are likely what our prehistoric ancestors would have based their diets around. According to Healthline and Medical News Today, the carnivore diet stems from the controversial belief that human ancestral populations ate mostly meat and fish, human bodies are designed to function best when fueled by high levels of protein and fat, and high-carb diets are to blame for today’s high rates of chronic disease. The push to eat like our ancestors did is nothing new—meat-centric regimens have been touted by renown health experts from psychologist and author Dr. Jordan Peterson, author of The Carnivore Diet Dr. Shawn Baker, and health influencer Brian Johnson (the “Liver King”). Despite the notion that it’s a male-dominated diet, according to Ma, the carnivore-focused community is predominantly women “thriving on this lifestyle.”
Foods to eat
- Meat: beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, sweatbread, tripe, heart, brain
- Fish: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
- Other animal products: eggs, lard, bone marrow, bone broth, etc.
- Low-lactose dairy: heavy cream, hard cheese, butter, etc.
- Water
Foods to avoid
- Vegetables: broccoli, cauliflower, potatoes, green beans, peppers, etc.
- Fruits: apples, berries, bananas, kiwi, oranges, etc.
- High-lactose dairy: milk, yogurt, soft cheese, etc.
- Legumes: beans, lentils, etc.
- Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
- Grains: rice, wheat, bread, quinoa, pasta, etc.
- Alcohol: beer, wine, liquor, etc.
- Sugars: table sugar, maple syrup, brown sugar, etc.
- Beverages other than water: soda, coffee, tea, fruit juice, etc.
What Are Its Benefits?
While meatfluencers like Ma promote the carnivore diet for weight loss, increased energy, and improved mental clarity, Byrne said there are no evidence-based benefits unique to the carnivore diet. “Because there haven’t been legitimate studies done on the carnivore diet, this means that every so-called benefit of the diet you hear about on TikTok is anecdotal, based on one person or a few people’s experiences,” Byrne said. However, there is a lot of research centered around high-protein, high-fat, and low-carbohydrate diets, even though they are not “animal-based” specific. Keep reading for the diet’s purported benefits.
It may promote weight loss
“Because it’s so incredibly restrictive, [the carnivore diet] could lead to short-term weight loss,” Byrne said. “That said, research on low-carb diets in general has shown that while many people do lose weight in the first six months or so, that weight loss generally disappears at the one-year mark.” A study in the European Journal of Nutrition suggests that low-carb diets work on the principle that reduced blood sugar levels cause the body to enter a state of ketosis, or fat burning, which is thought to lead to weight loss. But it may be that the carnivore diet boosts weight loss in the same way that many other diets do—by excluding ultra-processed foods and drinks as well as added sugars.
It may support mental clarity
Brooke Sobh, a registered dietitian at Fay, said some proponents of the carnivore diet claim that they experience better focus and mental sharpness because of it, which could be due to the stabilization of blood sugar levels when carbohydrates are cut out. Although the brain needs glucose for functions such as thinking, memory, and learning, excess glucose consumption is linked to memory and cognitive deficiencies. Carbohydrate-rich foods have the biggest impact on blood sugar and insulin levels, so if someone follows a carnivore diet, they would in theory have no carbohydrate intake, and their blood sugar levels would likely decrease.
It may lower inflammation
The carnivore diet has also gained attention for its possible anti-inflammatory and pain-relieving benefits, particularly for people with autoimmune diseases or other inflammatory conditions like arthritis. Because you’re getting most of your protein from whole, nutrient-dense foods when on the diet, you’re consuming a wide variety of micronutrition—vitamins, minerals, antioxidants, polyphenols—things that help fight off oxidative stress and reduce inflammation in the body. And when the digestive system is in an acute inflamed state, such as with inflammatory bowel disease (IBD) or diverticulitis, sometimes a low-residue diet (restricting fibrous foods like cruciferous vegetables that are hard to digest) like the carnivore diet can help to reduce inflammation and symptoms.
It may improve hormonal balance
Registered dietitian Taylor Grasso conveyed in a TikTok video that certain components of the carnivore diet—eating more protein, fats, and iron—can help support hormonal balance (but she does not suggest other components of the diet such as eating red meat for every meal or cutting out fruits and vegetables). There are micronutrients found in red meat like B vitamins and iron, which is especially important for those who menstruate to help restore iron levels (heavy periods can lead to blood loss over a long time, depleting the body’s iron stores). Fats help to regulate estrogen and progesterone, the two hormones that help regulate the menstrual cycle, as well as blood sugar.
What Are Its Downsides?
It has nutrient deficiencies
According to Byrne, the biggest red flag of the carnivore diet is the elimination of all fruits and vegetables. Plants contains fiber, vitamins, minerals, and other phytochemicals (i.e. antioxidants, polyphenols, carotenoids, and flavonoids)—vital nutrients for the body’s everyday function and is crucial for preventative health. “The exclusion of fruits, vegetables, and other plant-based foods [in the carnivore diet] can lead to deficiencies like fiber, vitamin C and E, magnesium, and potassium, which are important for overall health and disease prevention,” Sobh agreed.
It lacks fiber
The carnivore diet calls for cutting out all plant foods like whole grains, beans, legumes, nuts, and seeds, which are rich in fiber, and fiber is a key nutrient for gut health, detoxification, and more. “Fiber supports good digestion and can help lower your cholesterol and reduce your risk of heart disease,” Byrne said. Soluble fiber (found in oatmeal, beans, lentils, and many fruits) particularly slows digestion (which keeps blood sugar levels from spiking) and traps fats so they can’t all be absorbed, which lowers cholesterol levels. On the other hand, Sobh said the absence of fiber (and the good bacteria in the gut it supports) in the carnivore diet may lead to constipation, digestive issues, and long-term gut microbiome imbalances.
It can increase the risk of health conditions
Many of the foods included in the carnivore diet like red meat, butter, and lard are high in saturated fat. While the body needs dietary fats to absorb fat-soluble vitamins, such as vitamins A, D, and E, and keep cholesterol and blood pressure in balance, consuming high amounts of saturated fat produces more LDL (bad) cholesterol, which can form plaque in the arteries and increase the risk of cardiovascular disease and stroke. “The carnivore diet’s high intake of saturated fat and cholesterol from animal products may raise the risk of heart disease, especially for those predisposed to cardiovascular issues,” Sobh said.
It can lead to disordered eating
Because the carnivore diet is extremely restrictive, Sobh warned that it can encourage unhealthy attitudes and practices toward eating and food, which may lead to an eating disorder. “Such a restrictive diet is also likely to have mental and emotional consequences for some people,” Byrne said. “Eliminating such a huge number of foods increases the likelihood that you’ll fixate on them and also makes you more likely to eventually binge on them.”
A 2022 study found that following a low-carb diet was related to an increase in disordered eating, especially binge eating and food cravings, and negative feelings like lack of control, thoughts or preoccupation with food, and guilt from cravings and/or for giving in to them. Although there’s less research on the carnivore diet specifically, it’s even more limiting than the typical low-carb diet, so similar outcomes may be expected.
Can it Be Practiced in a Healthy Way?
There’s no concrete evidence that backs up the purported benefits of the carnivore diet, and it’s not without its risks–plus, it’s not sustainable. A healthy diet includes all foods and the occasional indulgences. Consuming a variety of whole foods, including protein, fats, and carbohydrates, ensures you obtain a wide range of nutrients necessary for overall health and optimal gut function. That said, if you still want to try the carnivore diet, the experts I spoke to recommended modified variations and consulting your doctor or a registered dietitian before making changes to your diet, especially if you have pre-existing medical conditions.
Byrne suggested trying an alternative that doesn’t cut out plant foods completely (think: the standard carnivore diet modified with the addition of fresh fruit or leafy greens), while Sobh said to try the carnivore diet for a short period of time (i.e. 30 days), but gradually cutting some carbs out rather than going cold turkey. For example, if your current carbohydrate intake is about 200 grams, start by decreasing to 150 grams, and slowly work your way down to see if you feel any better. While doing this, consider taking vitamin, mineral, and fiber supplements to fill in the nutritional gaps, and make sure to eat enough calories according to your basal metabolic rate. Also, when eating animal-products, its essential to go for quality; grass-fed and organic is crucial to avoid added hormones and other toxins used in conventional meat and dairy. Most importantly, pay attention to how you feel. If you experience any negative side effects in your mood, energy levels, or digestion, it can be an indication that it’s not the right diet for you.
Experts Consulted
Christine Byrne is a registered dietitian and founder of Ruby Oak Nutrition.
Brooke Sobh is a registered and licensed dietitian at Fay.