The carnivore diet is a high-protein, no-carb meal plan that prioritizes eating meat, poultry, fish, eggs and some dairy products—while eliminating vegetables, fruits, grains, legumes, seeds and nuts. There’s limited reliable research confirming any health benefits of following the carnivore diet. Most feedback about the diet relies on anecdotal evidence, often pointing to rapid weight loss. Research confirms that low-carb diets may result in weight loss for certain individuals, however, the carnivore diet’s restrictive nature may be a cause for concern. “I am always very skeptical of a diet that eliminates significant food groups where you're missing a lot of very key nutrients,” says Wendy Cartier, RD,a registered dietitian at Yale New Haven Health. “I think the carnivore diet would be very difficult to maintain long-term without some serious nutrition consequences or side effects.”Related: Your Heart Disease Risk Could Go Up 22% if Your Calories Come from This Surprising Source, According to New Research
Is the Carnivore Diet Safe? 3 Risks Associated With It
2. It can lead to a serious lack of fiber
Additionally, since the carnivore diet is devoid of fruits, vegetables and legumes, people might also not be hitting healthy fiber intake goals. According to the Centers for Disease Control and Prevention, fiber helps maintain digestive health, improve blood sugar levels and lower cholesterol. “Fiber is so important for our well-being,” says Dr. Philip Rabito, MD, a New York City-based endocrinologist who specializes in weight loss medicine and general nutrition. “A diet without fiber should never be recommended.” Dr. Rabito explains that not only does fiber help maintain gut health and promote regular bowel movements, but it’s also been proven to lower the risk of certain types of cancer, such as colon cancer and breast cancer. Related: This Super-Popular Diet Trend Can Damage Your Gut Health
3. It can raise your risk of gout and kidney stones
Whether you're thinking about trying the carnivore diet or something else, if you want to find the optimal diet for you and your medical history, Dr. Rabito recommends consulting a physician with experience in nutrition support. As someone who tailors weight management plans to each patient, Dr. Rabito emphasizes how every person is different and may have specific dietary needs.
In general, Cartier suggests looking at diets that focus on moderation rather than elimination. That mindset can help set you up for longer-term success when trying to alter dietary preferences.
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Related: What Happens to Your Body When You Stop Eating Red Meat—Even Temporarily
Sources
“What is the carnivore diet?” Harvard Health.“Low-Carbohydrate Diet.” StatPearls.Wendy Cartier, a registered dietitian at Yale New Haven Health. “Dietary Guidelines for Americans, 2020-2025.” United States Department of Agriculture.“Healthy Eating Tips.” US Centers for Disease Control and Prevention.Dr. Philip Rabito, MD, a New York City-based endocrinologist who specializes in weight loss medicine and general nutrition.“Use of Dietary Fibers in Reducing the Risk of Several Cancer Types: An Umbrella Review.” Nutrients.“Uric Acid Nephrolithiasis.” StatPearls.“Eating, Diet, & Nutrition for Kidney Stones.” National Institute of Diabetes and Digestive and Kidney Diseases. Read More Details
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