What Is the Carnivore Diet, and Is It Healthy?

The carnivore diet has taken the health and wellness world by storm, promising benefits like weight loss, reduced inflammation, and relief from chronic conditions. Advocates of this animal-based diet claim it can improve digestion, energy, and even mental clarity. But while the idea of eating only meat appeals to some, it raises a lot of questions for others:

• “Is the carnivore diet actually healthy?”

• “Does cutting out all plant-based foods really benefit the body?”

• “What are the long-term effects of eating only animal products?”

At XLR8 Your Health, we believe in evaluating diet trends through the lens of science and individual needs. While the carnivore diet may work for certain individuals in the short term, it’s important to understand its potential risks, limitations, and whether it aligns with your health goals.

What Is the Carnivore Diet?

The carnivore diet is a highly restrictive eating plan that focuses entirely on animal-based foods. This means your meals consist of:

• Meat (beef, pork, lamb).

• Poultry (chicken, turkey).

• Fish and seafood.

• Eggs.

• Animal fats (e.g., butter, lard, tallow).

• Some versions may allow low-lactose dairy products like cheese or heavy cream.

What’s Excluded?

On the carnivore diet, you avoid ALL plant-based foods, including:

• Fruits and vegetables.

• Grains and legumes.

• Nuts, seeds, and oils derived from plants.

• Sugars, sweeteners, and processed foods.

💡 The Philosophy: Proponents of the carnivore diet believe that humans evolved to thrive on animal-based foods and that many modern health issues stem from consuming grains, sugars, and anti-nutrients found in plants.

What Does Science Say About the Carnivore Diet?

While the carnivore diet is relatively new as a structured eating plan, its underlying principles—such as eliminating processed foods and reducing carbohydrates—have some scientific support. However, the diet’s exclusion of all plant-based foods and focus on animal products raises concerns about long-term health impacts.

Potential Benefits of the Carnivore Diet

• Simplicity and Satiety:

  • High-protein, high-fat diets are naturally filling, which can reduce overeating and promote weight loss.

• Reduced Inflammation (Short Term):

  • Eliminating processed carbs, sugars, and certain plant compounds (like lectins or oxalates) may reduce inflammation in sensitive individuals.

  • Some people with autoimmune conditions report improvements in symptoms when avoiding plant foods that trigger their immune response.

• Improved Blood Sugar Control:

  • The absence of carbohydrates helps stabilise blood sugar levels, making the diet appealing to those managing Type 2 diabetes or insulin resistance.

💡 Note: While short-term benefits like weight loss or reduced inflammation are possible, these results may not be sustainable or suitable for everyone.

Potential Risks and Concerns

• Nutritional Deficiencies:

  • The carnivore diet eliminates a wide range of nutrients found in plant-based foods, such as fibre, vitamin C, magnesium, and polyphenols.

  • While meat provides essential nutrients (like iron, B12, and zinc), it lacks key antioxidants and phytochemicals that support long-term health.

• Gut Health Impacts:

  • Fibre, found exclusively in plant-based foods, is crucial for feeding beneficial gut bacteria and supporting digestion.

  • A lack of fibre can lead to gut dysbiosis (imbalance of gut microbes) and may increase the risk of constipation or inflammation over time.

• Heart Health Concerns:

  • Diets high in saturated fats and low in plant-based antioxidants may increase the risk of cardiovascular disease, depending on the individual’s genetics and health history.

  • A 2019 study in the Journal of the American Heart Association highlights the importance of plant-based foods in reducing LDL cholesterol and supporting heart health (1).

• Sustainability and Long-Term Effects:

  • The long-term health effects of eating only animal products are largely unknown, as no large-scale studies have been conducted to assess outcomes.

  • Adhering to such a restrictive diet may be difficult socially, emotionally, and nutritionally.

Should You Try the Carnivore Diet?

The carnivore diet isn’t inherently “good” or “bad”—it’s highly individual. For certain people, especially those with specific autoimmune conditions or food sensitivities, the short-term elimination of plant foods may provide symptom relief. However, for most individuals, the risks of nutrient deficiencies, gut health imbalances, and long-term sustainability outweigh the potential benefits.

💡 Important Note: Before trying any restrictive diet like carnivore, it’s essential to work with a professional to assess your unique needs, health history, and goals.

The Role of Fibre and Plant-Based Nutrients

One major limitation of the carnivore diet is the absence of fibre and plant-based nutrients. Here’s why these are important:

1. Fibre:

• Supports Digestion: Fibre promotes regular bowel movements and prevents constipation.

• Feeds Gut Bacteria: Prebiotic fibres nourish beneficial gut bacteria, which play a crucial role in immunity, mood, and metabolism.

2. Antioxidants and Phytochemicals:

• Found in fruits, vegetables, and whole grains, these compounds neutralise harmful free radicals and reduce inflammation.

• Diets rich in polyphenols have been linked to lower risks of heart disease, cancer, and cognitive decline.

💡 The Takeaway: Eliminating all plant-based foods removes these essential nutrients, which are difficult to replicate through animal products alone.

How a Clinical Nutritionist Can Help

At XLR8 Your Health, we understand that every individual is different—and so are their dietary needs. Whether you’re curious about the carnivore diet or looking for an approach that balances your health goals with long-term sustainability, we can help you make informed decisions.

Here’s How We Support You:

✔️ Assess Your Needs: We evaluate your health history, symptoms, and goals to determine whether a particular diet (like carnivore) is suitable for you.
✔️ Provide Balanced Alternatives: If the carnivore diet isn’t appropriate, we design evidence-based plans that incorporate the right balance of nutrients for your body.
✔️ Focus on Gut Health: We help you optimise your digestion and microbiome, whether or not you include plant foods in your diet.
✔️ Long-Term Focus: Our personalised plans are designed to improve your health in a sustainable, practical way—no fads or extremes.

Take the Guesswork Out of Diet Trends

The carnivore diet may sound appealing at first glance, but the truth is, every body reacts differently to dietary changes. Instead of guessing, work with a specialist who can tailor a plan that meets your unique needs while supporting your long-term health.

💡 Ready to explore the best dietary approach for YOU?
👉 Book a free 15-minute call with us today to get started: xlr8yourhealth.com/contact.

Why Choose XLR8 Your Health?

At XLR8 Your Health, we specialise in cutting through the noise of diet trends to help you find an approach that works for YOUR body. From gut health to metabolic support, we’re here to guide you every step of the way.