The carnivore diet involves eating animal-based foods, including meat, fish, seafood, dairy products, and eggs. It excludes fruits, vegetables, and grains.
A 2018 article notes that low carb diets, like the carnivore diet, theoretically aid in weight loss by reducing blood sugar levels and putting the body into a state of ketosis, or fat burning.
However, there is no conclusive research to suggest that the carnivore diet is safe and effective for weight loss, and the research that currently exists has limitations.
In 2021, a survey took place involving 2,029 participants who followed the carnivore diet for 6 months. Out of these participants, 928 reported being overweight or obese. Nearly 90% reported that their obesity or overweight had either improved or resolved.
However, this study had major limitations, including the fact that participants self-assessed their diet and health outcomes. There were also no medical measurements or tests to verify the outcomes.
While the carnivore diet may aid in weight loss for some people, the diet is very restrictive and can result in several nutritional deficiencies, including thiamin, vitamin C, calcium, magnesium, and potassium. It can also cause negative side effects, including:
If a person wishes to try the carnivore diet for weight loss, they can choose high quality protein sources, including:
Although not typically a part of the carnivore diet, they may also wish to include high fat plant foods, such as avocados, nuts, and seeds. This can help make sure a person gets the fiber and vitamins the body needs. A person can also try alternative low carb, high protein diets that include a wider range of nutrient-dense foods.
Anyone considering the carnivore diet should first speak with a medical professional to ensure that it is safe for them to follow. A doctor can also suggest ways to prevent nutritional deficiencies while on the carnivore diet.
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Learn more about the carnivore diet and alternative diets for weight loss:
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