The “carnivore diet”, one of the latest social media trends and has become a hot topic in the health world. As an extreme form of the ketogenic diet, it challenges all traditional dietetic practices by eliminating all plant-based foods.
So, what is the carnivore diet?
The carnivore diet is characterised by the exclusive consumption of animal-based foods, such as meat, fish, eggs, and often high-fat dairy.
There are variations of carnivore diet approaches:
- Standard carnivore: includes all animal products
- Lion Diet: strictly limited to red meat, salt, and water.
Supporters of the carnivore diet often argue that removing plant antinutrients is one of its main benefits. Plants naturally contain antinutrients, which can reduce the absorption of some nutrients during digestion. As a result, supporters believe that eliminating these compounds can improve health.
Are antinutrients bad?
Rather than avoiding antinutrients altogether, it is more helpful to think of them as compounds with both benefits and drawbacks. Plants naturally contain these compounds, and they can bind to nutrients, reducing the absorption of minerals such as iron, zinc, calcium, and magnesium.
However, evidence suggests that the effects of antinutrients depend on dose, overall diet quality, and food preparation. Many antinutrients also provide health benefits, including antioxidant activity, improved blood glucose regulation, and protection against chronic diseases.
For example, spinach, beetroot, nuts, and legumes naturally contain oxalates. Oxalates act as antinutrients by reducing calcium absorption in the gut, and high blood oxalate levels can contribute to kidney stone formation. Although this may suggest that people should avoid oxalate-rich foods, dietary oxalate contributes only partly to blood oxalate levels, particularly when calcium intake is adequate. Avoiding these foods also reduces intake of important nutrients, including vitamin C, vitamin K, potassium, and fibre.
What does the research say?
Researchers have conducted very little research on the short- and long-term health impacts of a carnivore diet. A 2026 scoping review found only 9 studies investigating the impact of a carnivore diet, including 3 case studies and 2 social media surveys. While there were some reported benefits to following a carnivore diet noted in these studies, including weight loss, blood sugar level management, reduced inflammation and improved cognitive function, this review identified several limitations of a carnivore diet.
Potential challenges of the carnivore diet
Staying on an animal-based diet for extended periods can cause several concerns due to the body not meeting
various nutrient requirements.
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- Nutritional deficiencies: Vitamin C, folate, and vitamin e, which are essential for immunity and cell repair, are particularly difficult to meet without plant-based foods.
- Mineral imbalances: relying strictly on animal foods can lead to low levels of magnesium, potassium, and calcium, which are vital for heart and bone healt
- Poor gut health: lack of fibre can starve the beneficial bacteria in our guts, reducing gut microbiome diversity.
- Poor heart health: consistent intake of red and processed meats can lead to an influx of bad LDL cholesterol and an increased risk of cardiovascular disease
- Kidney issues: too much protein and too little calcium puts a strain on the kidneys, increasing the risk of stones and/or gout
- The Keto flu: by not consuming carbs, the body will flush out fluids and salt quickly, which may cause dehydration symptoms such as dizziness, fatigue, and weakness.
Where do the professionals come in?</strong>
Current evidence does not clearly establish whether a carnivore diet is safe or sustainable in the long term. Seeking advice from a healthcare professional helps you receive the right support to stay nutritionally balanced and keep your health on track.
At the Healthy Eating Clinic, we’re not about quick fixes and fad diets. Our team of Accredited Practising Dietitians focuses on what support’s your health and wellbeing in the long run. If you have been considering a carnivore diet for any reason, our team aims to understand your concerns and help you build a dietary pattern that works for you long term.
