Yahoo Lifestyle The Super Popular Health Trend Experts Hate
As a dietitian, I’ve come across plenty of fad diets over the years that, in my opinion, fall short. Keto, raw foods, juice cleanses, cabbage soup—the list goes on. However, one trend truly stands out from the rest.
The carnivore diet is making waves as one of the most extreme health trends in recent years. It promises weight loss, improved energy, and relief from chronic conditions—all by eating only animal-based foods. While its simplicity and bold claims have gained fans, many health professionals like myself remain skeptical. Let’s break down what the carnivore diet is, its risks and drawbacks, and explore a few better alternatives.
🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊
What Is the Carnivore Diet?
The carnivore diet is as simple as it sounds: eat only animal-based foods, including meat, fish, eggs, and some dairy. Colorful foods like fruits, vegetables, grains, nuts, seeds, and legumes are completely eliminated. This diet is somewhat similar to the ketogenic diet, as it eliminates most carbs and emphasizes protein and fat-rich foods like those from animal sources.
Advocates and self-proclaimed nutritionists claim the diet reduces inflammation, improves mental clarity, and helps with weight management. This highly restrictive eating plan may resonate with those looking for a quick fix or view modern, processed diets as the root of health problems.
Related: 'I'm 69 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'
Why the Carnivore Diet Doesn’t Work
Lack of nutritional balance
The carnivore diet completely excludes plant-based foods, which are an important source of key nutrients like fiber, vitamins, minerals, and antioxidants. While fiber is not technically considered an “essential nutrient”, it’s something that’s important for our satiety and digestive system. Fiber is exclusively found in plant-based foods, making it entirely absent from the carnivore diet.
A recent 2020 review examined whether or not a carnivore diet could supply all essential nutrients. While they found it’s possible, achieving this would require pretty involved planning.
Gut health concerns
As mentioned, a healthy gut thrives on dietary fiber and a diverse range of plant-based foods. It’s also recommended to enjoy a balance of both prebiotics and probiotics, which are found in foods like bananas, legumes, apples, asparagus, and fermented foods such as yogurt, kimchi, or sauerkraut.
Cutting out these types of foods could potentially disrupt the gut microbiota, containing the community of beneficial bacteria linked to digestion, mental health, and immunity.
Related: Here's Exactly What Happens to Your Body When You Eat Quinoa Every Day
Lack of scientific evidence
A team of researchers at Harvard University conducted a survey of 2029 adults, finding most participants following a carnivore-style diet reported improvements in perceived health and energy. However, it’s important to note these results are self-reported and not backed by rigorous scientific studies.
Overall, the carnivore diet trend lacks robust scientific evidence supporting its long-term safety and effectiveness. The Dietary Guidelines for Americans alongside the majority of nutrition research supports a more balanced dietary pattern that includes a variety of food groups.
Diets That Work Better
Instead of cutting out food groups, the current body of scientific research supports a dietary pattern filled with a balance of all foods. Think: eating foods you love and bring you joy, while also prioritizing foods that nourish the body and promote long-term health.
Here are a few approaches experts stand by.
The Mediterranean Diet
What It Is: Centered around whole grains, fruits, vegetables, lean proteins (like fish), nuts, and healthy fats (like olive oil).
Why It Works: Backed by decades of research, this diet can help support heart health, brain function, and longevity. Its balance makes it sustainable and enjoyable.
Plant-forward eating
What It Is: A diet that emphasizes plant-based foods but allows for occasional animal products, like in flexitarian or semi-vegetarian approaches.
Why It Works: This eating pattern combines the benefits of plant-based nutrients with the flexibility to include a variety of foods. It can help support weight management and potentially reduce the risk of certain diseases like heart disease and diabetes.
Related: The 9 Healthiest Fast Food Soups, According to Registered Dietitians
The DASH Diet
What It Is: Designed to combat high blood pressure, the DASH (Dietary Approaches to Stop Hypertension) diet focuses on fruits, vegetables, whole grains, lean protein, and low-fat dairy.
Why It Works: Since this diet is lower in sodium and rich in a variety of key nutrients, research shows this diet can help support heart health and may lower the risk of heart disease, stroke, type 2 diabetes, and obesity.
While the carnivore diet may have short-term appeal, its restrictive nature and lack of long-term scientific research raise some red flags. For a more sustainable, evidence-based approach, I recommend balanced options like the Mediterranean, plant-forward, or DASH diets. As with any new eating plan, it’s important to talk with your doctor or dietitian to find a strategy that works for your unique health needs and lifestyle.
Up Next:
