What is the carnivore diet? - Harvard Health (2024)

FAQs

What is the carnivore diet? - Harvard Health? ›

Answer: The carnivore diet meal plan only allows consumption of meat, poultry, eggs, seafood, fish, some dairy products, and water. You need to exclude all vegetables, fruits, grains, legumes, seeds, and nuts. That's why it is sometimes referred to as the "zero carb" diet.

Is a carnivore diet safe? Limited studies on Arctic people consuming only animal foods link the diet to “good health and longevity,” per the Harvard team. And while carnivores may have elevated “bad” cholesterol, the diet helped 84% improve heart issues. And 95% say their overall health improved.

However, as it is a relatively new diet, there is limited scientific research on the long-term effects of a carnivore diet. Some small studies have suggested that a carnivorous diet may improve markers of health, such as weight loss, blood sugar control, and inflammation.

No controlled studies support claims that the carnivore diet can help eliminate health issues. It lacks beneficial nutrients, including fiber and plant compounds like antioxidants. It may be unsafe for some people. The carnivore diet consists entirely of meat and animal products, excluding all other foods.

Long-term sustainability: The restrictive nature of the diet may make it difficult to maintain in the long run. Lack of scientific evidence: The Carnivore Diet's health claims are primarily supported by anecdotal evidence rather than rigorous scientific studies.

Using Harvard's Healthy Eating Plate as a guide, we recommend eating mostly vegetables, fruit, and whole grains, healthy fats, and healthy proteins. We suggest drinking water instead of sugary beverages, and we also address common dietary concerns such as salt and sodium, vitamins, and alcohol.

The study reported that longstanding research connecting red meat consumption to heart disease and cancer is not supported by strong scientific evidence.

Overall, the carnivore diet is unnecessarily restrictive. You can 100% healthfully incorporate meat and animal products into your diet, but focusing on meat-based foods alone doesn't make for a healthy eating pattern. Plants are loaded with vitamins, minerals, fiber and phytochemicals important for long-term health.

The carnivore diet can lead to an increased risk of developing heart disease because it prioritizes foods that are high in saturated fat, such as fatty steaks, which can elevate cholesterol levels, Arsenault says. Meanwhile, eliminating fruits, vegetables, beans, nuts and seeds could increase your risk.

The carnivore diet plan is simple; you only eat animal foods and products. Everything else is restricted. That means no fruits, no vegetables, no bread or grains, and limiting your dairy intake to low-lactose foods.

What are 3 disadvantages of the carnivore diet? ›

A carnivore diet could lead to some serious gaps (and excesses) in your nutrition. Eating exclusively animal products is likely to take you over recommended limits for sodium and saturated fat, as well as create deficiencies in nutrients from plant foods, such as fiber, vitamin C, and polyphenols.

Jason Fung says, “There is little research evidence around it. But if people are doing well on it, I don't have a problem with it. And if micronutrients are an issue, you can always take a daily vitamin.”

Not only does the carnivore diet lack science-backed benefits, butGreene says it could also pose a huge risk to your overall health if you choose to follow it. “Those following the carnivore diet are more at risk for vitamin and mineral deficiencies due to the lack of variety in the diet,” Greene says.

The Takeaway From the Harvard Carnivore Study

Though the outcomes of the Harvard carnivore study likely come as no surprise to carnivore dieters, the overwhelmingly positive responses should compel further studies that will corroborate these reports and elevate the carnivore diet further into mainstream consciousness.

Harvard Carnivore Study

93% improved or resolved obesity and excess weight. 93% improved hypertension. 98% improved conditions related to diabetes.

Potential for kidney damage: Excessive protein consumption over a long period could strain the kidneys, especially in those with pre-existing kidney conditions. Impact on gut health: The lack of dietary fiber may negatively affect the gut microbiome, potentially leading to constipation and other digestive issues.

Overall, the carnivore diet is unnecessarily restrictive. You can 100% healthfully incorporate meat and animal products into your diet, but focusing on meat-based foods alone doesn't make for a healthy eating pattern. Plants are loaded with vitamins, minerals, fiber and phytochemicals important for long-term health.

On his Instagram account, Rogan shared that after 30 days on carnivore “lots of aches and pains went away” and that he'd seen “improvements in my vitiligo.” He also describes how carnivore supported stable energy, weight loss, and improved mental health.

The Harvard Diet Plan was developed by nutrition scientist Dr Walter Willett, and can be described as more of a 'guide' than a diet, encouraging users to increase their consumption of fresh foods high in nutrients, as well as actively avoid such nasties as sugary drinks and processed meat.