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If juicy steak with pork chops for dessert sounds delicious, you may drool over the carnivore diet.
It may be considered a “fad diet,” but a November 2021 survey of around 2,000 people published in Current Developments in Nutrition found eye-opening results. The median age of carnivore diet followers was 44 years, and most were men. They typically followed the diet for 14 months, with 93% doing so for health reasons, and 85% eating red meat at least once a day. Red meat has been associated with heightened cardiovascular risk, colorectal cancer, obesity, and other health conditions.
Ahead, learn what two dietetics professionals share what’s in the carnivore diet and why a more varied diet is better for your health.
What is the carnivore diet?
Per Cleveland Clinic, the carnivore diet cuts out all carbohydrate-rich foods—yep, all of them. That means:
- Virtually no carbs
- Zero plant foods
- No health protective vegetables, fruits, grains, beans, nuts, and seeds
It’s a lot of red meat and a lot of red flags. One possible healthful highlight is the removal of most ultra-processed foods. “People may feel better because they’re cutting out junk, not because they’re only eating meat,” adds registered dietitian Keri Gans, MS, RDN, podcast host of The Keri Report and author of The Small Change Diet.
Here’s what you can eat and drink on the carnivore diet:
- Beef, lamb, pork, and poultry
- Organ and game meats
- Fish and seafood
- Eggs
- Limited full-fat dairy products, mainly cheese or butter
- Water
Benefits of the carnivore diet
“There’s limited research to support any health benefits of the carnivore diet, especially long-term benefits,” says Kristen Smith, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics.
But, say some followers, they’ve noticed some changes.