Can cutting fruit and vegetables out of your diet completely ever be good for you? That’s what the carnivore diet, an eating plan based predominantly on meat and animal products, prescribes. But is the carnivore diet good for weight loss? And can you get all the nutrients you need from it? Here’s the low-down on the diet that’s been in the news.

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WHAT IS THE CARNIVORE DIET?

The carnivore diet is an extreme nutritional approach that restricts consumption to animal-derived foods exclusively. This includes red meats, poultry, fish, seafood, and game meats, with some people also incorporating eggs and certain dairy products. The diet completely eliminates all plant-based foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Yes, you read that correctly, no fruit or vegetables whatsoever. 

This controversial diet is based on the belief that our ancestors primarily subsisted on animal products, though it should not be confused with the ‘Caveman Diet’, also known as the paleo diet, which incorporates plant-foods alongside meats and dairy products. 

IS THE CARNIVORE DIET GOOD FOR WEIGHT LOSS?

Proponents claim it can lead to weight loss, though this is in large part due to the restrictive nature of the diet. Because there are such limited choices to eat on this diet, it may lead to a natural reduction in food intake, which in turn could lead to weight loss.  

The carnivore diet’s emphasis on animal products also results in a high-protein intake, which can enhance feelings of fullness and naturally decrease overall calorie consumption. Protein-rich diets are known to boost metabolic rate through the thermic effect of food, as the body expends more energy processing protein compared to carbohydrates or fats.

By excluding carbohydrates, this dietary approach may help regulate blood glucose levels and minimise insulin fluctuations. This metabolic state can potentially reduce the body’s tendency to store fat and instead promote fat utilisation for energy. Additionally, the strict limitations of the carnivore diet significantly narrow food options, which may lead to a natural reduction in food intake and, subsequently, weight loss.

Research on the carnivore diet is limited, but limited studies have suggested that it may be good for weight loss. One Harvard study of 2,029 self-reported carnivore dieters found high rates of perceived health improvements, including benefits for obesity, hypertension, and diabetes. Case studies have reported remission of type 2 diabetes and Crohn’s disease in individuals following the diet. 

However, concerns about nutrient deficiencies, particularly in vitamin C, folate, fibre, and phytonutrients, have been raised in a 2021 review. Additionally, high consumption of red and processed meat has been associated with increased heart disease risk. 

For this reason, the diet may be best used as a short-term solution and only under the guidance of a professional nutritionist or medical doctor. Our team of qualified nutritionists will be able to tell you whether a diet like this is right for you. 

Read our guide to Keto diets here.

WHAT ARE THE OTHER BENEFITS OF THE CARNIVORE DIET?

As well as weight loss, some claim that the carnivore diet can lead to an improved mood and better blood sugar regulation. However, it’s important to note that the diet is highly restrictive and lacks scientific evidence to support its purported benefits.

The carnivore diet’s strict guidelines can make it challenging to meet all nutritional needs, particularly for vitamins, minerals, and fibre typically obtained from plant sources. While some followers report positive outcomes, most health experts caution about potential long-term risks associated with such a limited dietary approach, and it is not a plan we recommend following for a prolonged period of time.

IS THE CARNIVORE DIET BAD FOR YOU?

There are several concerns around the carnivore diet when continued long-term. We would always assess both short and long-term nutritional implications on an individual basis when recommending a diet to our clients. Here are some things to think about with this diet. 

NUTRITIONAL DEFICIENCIES

This diet involves eliminating plant-based foods, which includes all fruit and vegetables, therefore the carnivore diet may lead to a severe lack of essential nutrients. 

• • Fibre: Supports good digestive health and regular bowel movements
  • Phytonutrients: These are plant-based compounds with antioxidant and anti-inflammatory benefits
  • Vitamin C: An essential nutrient that the human body cannot produce on its own

DIGESTIVE ISSUES

The absence of fibre can potentially cause constipation, bloating and discomfort, and changes in the gut microbiome. That said, some people report short-term improvements in gut symptoms on a meat-only (carnivore) diet.

OTHER CONCERNS

The restrictive nature of the carnivore diet may also have mental health implications making it a potential trigger for disordered eating, and a change in the individual’s relationship with and ability to enjoy their food. 

WORK WITH US

It can be tempting to read about a new diet and think that it’s the answer you’ve been looking for. But it’s important to find the right solution for you, that will achieve results that last long-term. We are a team of qualified, experienced nutritionists who specialise in weight loss. We can help you overcome your weight challenges, reach your happy weight and maintain it long term. Book yourself in for a complimentary 25 mintue call or contact us and a member of our team will be in touch soon. We can talk through your challenges and explore whether one of our Intelligent Weight Loss programmes is right for you.

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