Potassium and sodium homeostasis warrants discussion in the context of a carnivore diet. Potassium is typically found in large quantities in fruits and vegetables and therefore usually ingested with dietary nutrients that raise plasma glucose and stimulate insulin secretion. Insulin activates sodium-potassium-ATPase which pumps extracellular potassium into the tissues, especially muscle [35]. This insulin-stimulated potassium uptake has been shown to be preserved in individuals with type 2 diabetes, even when cellular glucose uptake is reduced [36]. A low glucose and insulin environment from following a ketogenic or carnivore diet could have potassium-sparing effects, thus potentially reducing dietary potassium requirements. Nonetheless, since this theory has not been tested in individuals following a strict carnivore diet, potassium supplementation is advisable.
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Despite being a poor source of Vitamin C, meat is recognised for having antiscorbutic (scurvy-preventing) properties [26]. It is suggested that scurvy may develop due to a lack of carnitine, which can be derived endogenously using Vitamin C, but is also available abundantly in meat. Thus, the large quantities of carnitine available in an animal-based diet may provide Vitamin C sparing effects [14]. However, research is still needed to confirm whether this theory is true, or whether some versions of the carnivore diet require Vitamin C supplementation. The addition of dairy resulted in higher calcium intake for both the female and male meal plans (plan 1 and 3), albeit still below the RDI of 1000 mg/day (84 and 74% for the female and male, each respectively). The inclusion of liver in the female meal plan resulted in an iron intake which exceeded the RDI threshold.
What Happens to Your Body When You Follow a Carnivore Diet
Cells sensitive to insulin are less likely to be resistant to insulin and will, thus, be able to use sugar to make energy as needed. This diet draws from ancestral eating practices where humans primarily ate animal products. Supporters often reference the dietary habits of hunter-gatherers, highlighting the importance of meat.
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A recent perspective suggests that all essential nutrients can be obtained from a carnivore diet [14]; however, there is no published literature examining actual nutrient intakes of individuals following the diet. Without adequate planning/consideration, folate is another B-vitamin that could be inadequately consumed following a strict carnivore diet (as shown in two of the four meals plans). In its natural form, folate is predominantly sourced from green leafy vegetables and other plant foods. The synthetic form, folic acid, is also frequently fortified in cereal grains across Australia and New Zealand [21].
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Deficiencies in vitamin C, fiber, and various nutrients can negatively impact health. Unlike veganism or the Mediterranean diet, this diet excludes all plant foods. While the Mediterranean diet encourages a mix of plant-based foods, healthy fats, and lean proteins, and veganism focuses solely on plants, this diet emphasizes animal products only. This raises questions about nutrient diversity and health impacts, making it essential for individuals to consult healthcare providers before starting such a restrictive diet. Although likely to aid weight loss in the short term, the carnivore diet is extremely restrictive, unbalanced and most likely unhealthy for the longer term. There is limited high-quality research to support its claims, and the long-term effects of the diet require further study.
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« Eliminating entire food groups can lead to an unhealthy relationship with food and may even contribute to disordered eating patterns, » Manaker cautions. Diets low in produce have been linked to higher risks of diseases, including cancer and heart disease, and overall mortality. Participants in the 2021 study reported substantial decreases in their body mass index (BMI) after transitioning to a carnivore diet.
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Harvard medical student and researcher Nick Norwitz recently released a video in which he debunked eight myths surrounding the carnivore diet. You’ve probably heard of the ketogenic diet and you may have heard of the paleo diet – but have you heard of the carnivore diet? WeightWatchers relies on only the most trustworthy sources, including highly credentialed experts, government and academic institutions, peer-reviewed studies, and respected medical associations. We focus on primary sources and research that is recent, relevant, and high-quality. For more about how we report, write, and fact check our stories, please see our editorial policy. Join our community for the latest gut-loving recipes, research, resources and also get our free 10 https://www.reviews.io/company-reviews/store/unimeal-com step starter guide to good gut health.
Experts remain concerned that staying on the carnivore diet long-term may increase the risk of heart disease and other conditions. The United States dietary guidelines for protein intake are 1.2 grams (g) to 1.6 g per kilogram (kg) of body weight per day. If you weigh 150 pounds, for example, you need between 82 and 109 g of protein. Some people may need less protein, while needs may be higher for athletes, older adults, and people with certain medical conditions.
7. Guidance for Nutrition Professionals
Red meat production significantly contributes to greenhouse gas emissions. Among the 262 participants with type 1 or type 2 diabetes, 84% discontinued oral diabetes medications. About 92% of participants with type 2 diabetes discontinued insulin use. “When you omit entire food groups from your diet, there are consequences,” Patton states.
The carnivore diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants. However, nutrition experts raised concerns about the study’s health claims. For example, the study did not include any way to check the accuracy of the health information submitted by the respondents.
High in fat, cholesterol, and sodium
- This is why low-carbohydrate diets (like the carnivore diet) are thought to reduce overall blood sugar.
- Unfortunately, there is no scientific evidence available on the health impact of excluding all plant foods from the diet.
- « I have lost 25 pounds of unhealthy weight, regained my period, overcame my depression, and healed my acne, eczema, and psoriasis, » she wrote on her Patreon.
- « Some people even see LDL cholesterol and ApoB decrease, and many don’t see any change, » he says in the video.
- “Fiber provides numerous benefits to overall health, including lowering cholesterol, stabilizing blood sugar and promoting weight loss,” Lisa said.
- With the global modern world rise in chronic metabolic disease, traditional dietary management paradigms are persistently being challenged.
“However, the carnivore diet recommends adding salt to the diet to enhance the flavor of meat, which negates some of these health benefits,” Lisa said. Although supporters claim the carnivore diet can help with weight loss and some conditions, there are significant downsides. There are no strict rules regarding the macronutrient ratio of the carnivore diet. It can generally be considered a high-protein, very low-carbohydrate diet. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.
Higher risk of heart disease
The carnivore diet is a highly restrictive diet, which means there are some foods you have to avoid while on it. A high-protein diet may decrease levels of ghrelin, which is a hormone that causes you to feel hungry. Therefore, a high-protein diet may suppress your appetite and lead to lower calorie intake. Animal-based reviews on unimeal foods are an excellent source of protein, so it’s generally easy to meet protein needs while on the carnivore diet. As an animal-based diet, the carnivore diet is naturally high in protein. Strict adherence to an all-meat regimen can be challenging, affecting social situations and meal variety.
It has been speculated that in the context of diets characterised by carbohydrate reduction, it may be that the requirement for thiamin is reduced due to a reduction in thiamin-requiring glycolytic metabolism [20]. However, given this theory has not been explored further in research, individuals following a carnivore diet and guiding nutritional professionals should be aware of the symptoms and potential risk of thiamin inadequacy. Although not shown in the case study meal plans, it is also possible for thiamin requirements to be sufficiently met by including pork; 280 g pork shoulder roast will provide 1.26 mg of thiamin (105% of the RDI for the male).
