What Science Says About the Carnivore Diet

The carnivore diet is trending, with influencers claiming that eating only meat, eggs, fish, and some dairy can lead to better health and weight loss. But what do nutrition experts say about this all-animal approach?

“While the carnivore diet may seem appealing for its simplicity and potential jump start in weight loss, it conflicts with decades of research highlighting the importance of a varied and balanced diet,” says Columbia dietitian Jamie Leskowitz, MS, RD. The exclusion of fiber, which is crucial for digestion, heart health, and weight management, is a particular concern. “I’m wary of any plan that eliminates an entire food group because it’s likely unsustainable and missing important nutrients.”

Social media often highlights personal success stories, which don’t reflect the big picture, adds Leskowitz, who shares what to know about the carnivore diet.

What is the carnivore diet?

The carnivore diet eliminates all plant foods. Followers typically eat beef, pork, poultry, fish, eggs, butter, and sometimes cheese—while cutting most carbohydrates, including fruits, vegetables, grains, and beans. The diet also discourages nuts and seeds.

While some people report short-term benefits, like weight loss or reduced cravings, these effects are often tied to cutting out ultra-processed foods, not to eliminating plants.

What are the risks of the carnivore diet?

Leskowitz is among the nutrition experts raising the following concerns about this trend:

• Heart health: Diets high in red meat and saturated fat are linked to increased LDL (bad) cholesterol and cardiovascular risk. Moreover, this diet eliminates fiber, which can help lower cholesterol.
• Nutrient gaps: Without fruits, vegetables, or whole grains, people miss out on fiber, vitamin C, potassium, magnesium, and antioxidants that support gut, heart, and metabolic health.
• Digestive issues: Fiber, found in all plant foods, plays a key role in digestion and bowel regularity.
• Long-term disease risk: High intake of red and processed meats has been linked to higher colon cancer risk.

How does the carnivore diet compare to the new food pyramid?

The carnivore trend has gained traction partly because it aligns with a growing emphasis on protein, which is reflected in the new food pyramid in the 2025-2030 Dietary Guidelines for Americans. Unlike previous food pyramids, which emphasized whole grains, this “inverted” pyramid has caused some confusion by placing proteins (including those higher in saturated fat) at the top, suggesting they should be consumed more than the legumes and whole grains now at the bottom. While adequate protein is key for weight management and muscle health, saturated fat should be limited to 10 percent of total calories. Protein plays an important role in diet, but it should not come at the expense of fiber-rich fruits, vegetables, legumes, and whole grains.

“Balance is key, and the new pyramid promotes nutrient-rich, whole foods. If you’re unsure about portions or how to incorporate these foods into a healthful and balanced diet, discuss with your dietitian or health care provider,” says Leskowitz. “Although the pyramid was flipped upside down, it does not recommend cutting out entire food groups. Vegetables, fruits, beans, nuts, seeds, and fiber-rich grains—all eliminated in the carnivore diet —are packed with nutrients and quite beneficial for optimal health.”

Jamie Leskowitz, MS, RD, is a registered dietitian and certified diabetes care and education specialist at the Metabolic and Weight Control Center at Columbia.