The modern tendency to go to extremes has always been part of human nature. In 2026, this phenomenon is quite pronounced, particularly in dietary trends that gain popularity from time to time. From paleo and keto to today’s carnivore diet, people are constantly searching for the “magic solution” in nutrition to improve their health, and when it seems easy and simple, things get simplified and appear more practical. Let’s take a closer look, however, at what is really going on, through the research lens of the latest dietary trend of our time: the carnivore diet.
The Carnivore Diet. What Is It?
The carnivore diet (from the Latin caro = flesh, carnivorous = meat-eating) is an extreme dietary regimen that allows only the consumption of meat, fish, eggs, and, in some cases, dairy products—particularly hard cheeses—while simultaneously prohibiting the consumption of plant-based foods, including major food groups such as fruits, vegetables, grains, legumes, and nuts. Personally, just the idea that “fruits and vegetables are forbidden” definitely doesn’t sit right with me. But we’re not here to judge personal opinions, but to discuss and analyze the evidence provided by science.
Because nutrition is a science, not an opinion…
The Carnivore Diet. How did it start?
Proponents of the carnivore diet base their arguments largely on evolutionary theory, which holds that meat was a staple of the diet during the Paleolithic era and contributed to the development of the human brain. Indeed, according to contemporary anthropologists such as Yuval Noah Harari, author of the well-known book *Sapiens: A Brief History of Humankind*, meat and animal fat were important dietary factors in the evolution of the human brain. However, meat consumption is cited as one factor, but not the only one. The combination of meat consumption with dietary diversity and the introduction of cooking into the dietary practices of the constantly evolving societies of that era were the main factors that determined the evolution and development of the human organism, as we know it today.
The Carnivore Diet. What are its potential benefits?
Let’s see if eating only meat, fish, and animal products can offer health benefits. The scientific data available so far is extremely limited and refers to potential short-term benefits. Let’s see what these are:
- Carnivore diet & Weight loss. The very high protein content of the carnivore diet contributes to increased feelings of fullness and possibly to reduced snacking, and thus to an overall reduction in calorie intake - a factor that is very important in the weight loss process.
- Carnivore diet & potential reduction of gastrointestinal symptoms. The complete absence of dietary fiber may be helpful in the short term for some individuals with Irritable Bowel Syndrome who experience severe bloating.
- Carnivore diet & glycemia. The carnivore diet may contribute to improved blood sugar regulation, due to the complete absence of carbohydrate sources.
Carnivore Diet & Well-being. Are these two concepts interconnected?
Are the aforementioned benefits sufficient for us all to start eating only meat, fish, and eggs, and to cook only with butter, in order to safeguard our health? The scientific answer to the million-dollar question is clearly no—at least for now—and is based on the following:
- In order to decide whether a dietary plan is tailored to our health needs, we must ask ourselves whether a. it is based on sufficient scientific evidence and whether b. it is sustainable and enjoyable, so that we can follow it for the rest of our lives.
I won’t dwell on (b), because you might consider it extremely sustainable and enjoyable to eat only chicken breast and eggs for breakfast, lunch, and dinner. I’ll focus on (a), which is the most important. The sufficient scientific evidence upon which the guidelines are based-guidelines that, as healthcare professionals, we have a duty to communicate safely to the public.
The potential health benefits of the carnivore diet, that we currently have evidence for, come from a handful of short-term observational studies involving small sample sizes (yes, the number of 2,000 people studied on the carnivore diet is small, compared to the millions of people in multiple meta-analyses of the Mediterranean diet), making it impossible to draw conclusions about causality or long-term applicability at this time. There is not a single randomized clinical trial, let alone systematic reviews or meta-analyses, regarding the carnivore diet and health outcomes (Randomized clinical trials and their meta-analyses are the most robust studies, yielding the safest and most valid conclusions). In other words, the significant methodological limitations and the small number of short-term studies do not allow us to draw conclusions on a long-term basis.
- Following a carnivore diet for an extended period of time carries multiple health risks. First and foremost is an increased risk of cardiovascular disease.
Increased consumption of saturated fats, which come from animal sources (meat, butter, dairy products), is inextricably linked to elevated LDL cholesterol, which is an independent risk factor for cardiovascular disease, as it increases atherosclerotic plaque and “stiffens” the vascular endothelium. It is an official guideline from international organizations, such as the American Heart Association, that we need to limit the intake of saturated fats from ultra-processed foods and animal sources to 10–11% of total daily energy intake, and it is recommended that they be replaced with sources of monounsaturated and polyunsaturated fatty acids.
- Cardiovascular risk remains a major concern due to the complete absence of dietary fiber and antioxidants, key components of plant-based foods.
Why, however, are we concerned with cardiovascular risk? Because it is the leading cause of death worldwide!
In particular, one of the most significant concerns regarding the carnivore diet is the complete absence of dietary fiber, which is backed by a vast number of well-designed studies, including meta-analyses and umbrella reviews, demonstrating significant cardioprotective benefits, as well as benefits for gastrointestinal health and the maintenance of a healthy microbiome. The gut microbiome cannot survive without dietary fiber, and it has been proven that maintaining its integrity is inextricably linked to our optimal physical and mental health. Adequate dietary fiber intake (around 25–30 g/day, sources: fruits, vegetables, legumes, nuts, whole grain products) reduces cardiovascular risk by 20–30%, while it has also been studied for its significant role in… longevity! Furthermore, adequate intake of antioxidants through increased consumption of various fruits and vegetables significantly contributes to combating oxidative stress and inflammation in the long term, pathophysiological pathways that “silently” open the door to the onset of chronic diseases. On the other hand, there is limited evidence regarding the reduction of inflammation through the carnivore diet; however, these findings are still limited short term.
- Apart from dietary fiber and antioxidants, which were mentioned separately, the carnivore diet is deficient in important micronutrients, such as vitamin C, magnesium, potassium, and iodine, raising concerns about the body’s effective immune response, as well as the electrolyte balance of cells, an essential element of cellular viability.
- No. 3 is the main factor that distinguishes the potential benefits of low-carb diets from the carnivore diet, in which carbohydrate sources—that ill-fated macronutrient—are completely absent.
For those who might argue, “Yes, but we can live without carbohydrates, so we don’t need them, so we’ll just eat lamb chops every day,” Einstein reminds us that “the illusion of knowledge is worse than genuine ignorance.” Yes, of course we can live without carbohydrates. The question is, how long will we live under optimal conditions before our body switches to survival mode? Our body is programmed to consume carbohydrates and use glucose as its primary fuel, because it benefits from doing so. The metabolic response, therefore, differs significantly depending on whether carbohydrate sources are completely absent, partially absent, or when we choose their type and quantity. Yes, ketones will be used instead of glucose. But for how long? At what cost? Long-term adherence in studies investigating the low-carb diet was low, a fact that raises concerns and underscores the importance of high-quality carbohydrate sources.
Yes, there is evidence of improved glycemic control and reduced insulin resistance on the carnivore diet, but it is insufficient, and long-term evidence is lacking. Consider that official diabetes treatment guidelines do NOT recommend exclusion but rather the inclusion of complex carbohydrate sources, such as fruits, vegetables, legumes, and whole-grain products, while simultaneously regulating the intake of processed carbohydrates.
- And one last thing, because we’ve heard it a million times lately. The oversimplification that “meat is very nutritious, so it’s recommended to eat it every day” is more than dangerous.
Meat is indeed a highly nutritious food; however, daily consumption is not recommended by any official international body, especially when it comes to red meat and processed red meat—the evidence is crystal clear. Increased consumption has been linked to a higher risk of various types of cancer, such as colorectal, prostate, and stomach cancer.
The dietary pattern that incorporates all of the above elements—that is, one rich in unsaturated fats, complex carbohydrates, dietary fiber, and antioxidants, with weekly fish consumption and moderate red meat intake, is closely linked to reduced cardiovascular risk and longevity: the Mediterranean diet. The synergy of the Mediterranean diet’s nutrients is what ranks it as the No. 1 diet for well-being worldwide, based on numerous studies that began with Ancel Keys in 1958 and continue to this day.
So, until now, no, the carnivore diet is not worth trying—not only because it lacks a strong scientific basis, but also because there are several potential risks associated with adopting it. However, the choice is yours.
But be careful not to end up missing the forest for the trees.
Scientific References
Bouvard, V.; Loomis, D.; Guyton, K.Z.; Grosse, Y.; Ghissassi, F.E.; Benbrahim-Tallaa, L.; Guha, N.; Mattock, H.; Straif, K. Carcinogenicity of consumption of red and processed meat. Lancet Oncol. 2015, 16, 1599–1600.
Lietz, A., Dapprich, J., & Fischer, T. (2026). Carnivore Diet: A Scoping Review of the Current Evidence, Potential Benefits and Risks. Nutrients, 18(2), 348.
Liyanage, T., Ninomiya, T., Wang, A., Neal, B., Jun, M., Wong, M. G., ... & Perkovic, V. (2016). Effects of the Mediterranean diet on cardiovascular outcomes — a systematic review and meta-analysis. PloS one, 11(8), e0159252.
Ma, H., & Qi, X. (2023). Red meat consumption and cancer risk: a systematic analysis of global data. Foods, 12(22), 4164.
Nucci, D., Ragusa, F. S., Mazza, E., Veronese, N., Gianfredi, V., Volpe, M., ... & Group, M. D. G. (2026). Adherence to the Mediterranean Diet and all-cause mortality: a systematic review and meta-analysis within the Italian National Guidelines “La Dieta Mediterranea”. Nutrition, 113189.
Tuteja, A., Trala, K., Więcko, L., Olczyk, L., Burzykowska, K., Gęborys, K., ... & Krupa, K. (2025). The Carnivore Diet and Gut Health: Mechanisms, Benefits and Risks. Quality in Sport, 48, 67053-67053.
Zheng, X., Zhang, W., Wan, X., Lv, X., Lin, P., Si, S., ... & Cao, Y. (2024). The effects of Mediterranean diet on cardiovascular risk factors, glycemic control and weight loss in patients with type 2 diabetes: a meta-analysis. BMC nutrition, 10(1), 59.
Dietitian & Sport Nutritionist, BSc, MSc
info@hollandandbarrett.gr
