The carnivore diet has garnered popularity among influencers, but what do experts have to say about giving it a try?

Health and fitness influencers, often lacking degrees in nutrition or medicine, are championing lifestyles centered around consuming solely animal products, sometimes exclusively meat.

However, licensed health experts express concerns about this dietary approach for several reasons. Registered dietitian Jamie Nadeau emphasizes that restrictive dieting is generally unnecessary and tends to backfire for most individuals. Not only do many people regain weight after the diet becomes unsustainable, but they may also develop disordered behaviors around food. Nadeau warns against the detrimental effects of restrictive diets, which can leave individuals feeling inadequate or lacking willpower when it’s actually the diet itself setting them up for failure.

So, what exactly is the carnivore diet? It’s an animal-based eating plan that permits meats, fish, and small amounts of dairy, while completely excluding vegetables, fruits, grains, legumes, seeds, and nuts. While proponents of the diet claim it aids in weight loss similar to keto and other low-carb diets, experts argue that it’s not sustainable in the long run and can introduce various health issues. Nadeau stresses that the carnivore diet lacks evidence-based support, meaning there’s no research to validate its purported benefits.

What are the risks associated with the carnivore diet? Apart from the unproven benefits, experts point out numerous potential risks. Individuals following this diet may experience side effects such as nausea, diarrhea, constipation, hair loss, and headaches. Moreover, the high intake of saturated fats inherent in the carnivore diet can negatively impact cholesterol levels and increase the risk of heart disease. Additionally, this dietary approach may lead to kidney stones, kidney impairment, gout, and osteoporosis.

Rather than adopting extreme dietary measures like the carnivore diet, Nadeau recommends focusing on small, sustainable habit changes for better health outcomes. These include incorporating more physical activity into daily routines, consuming more fruits, vegetables, fiber-rich foods, and protein sources, and staying hydrated. Ultimately, Nadeau emphasizes the importance of making dietary changes that are manageable and compatible with long-term health goals, as restrictive diets are unlikely to yield lasting results.