The carnivore diet has gained popularity recently due to its reported health benefits. Proponents claim that it helps with weight loss, inflammation, digestion, and certain health conditions. However, there is little to no evidence to support the diet.
The carnivore diet is a low-carbohydrate diet often compared to the keto and paleo diets. It is highly restrictive and allows only animal-based foods (meat, fish, eggs, and some dairy products).
1. May Lower Blood Sugar
Following the carnivore diet may help lower your blood sugar, which may be beneficial if you have diabetes or hyperglycemia (high blood sugar). This is because it is a low-carbohydrate diet.
Some research shows that a low-carb or zero-carb diet may help with blood sugar maintenance, especially in those with type 2 diabetes. Compared to other macronutrients, carbohydrates have the greatest impact on blood sugar. This is why low-carbohydrate diets (like the carnivore diet) are thought to reduce overall blood sugar.1
However, more research is needed regarding the long-term effects of a low-carbohydrate, animal-based diet.
2. May Improve Insulin Resistance
The carnivore diet may also help improve insulin resistance, a condition in which cells in your body do not properly respond to the hormone insulin, which helps move sugar into cells.
While there isn’t solid evidence that the carnivore diet improves insulin resistance, some evidence supports low-carbohydrate diets.
According to one study, restricting carbohydrates may increase specific proteins in your blood that promote insulin sensitivity. 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.2
However, some researchers have found that a low-carbohydrate diet may worsen insulin resistance in healthy adults. Therefore, caution should be taken when following the carnivore diet or other low-carbohydrate diets.
3. May Help Meet Protein Needs
As an animal-based diet, the carnivore diet is naturally high in protein.
Protein is an essential macronutrient your body needs for structure and many vital functions. Proteins can also act as enzymes and antibodies.3
The general recommendation for protein intake is 0.8 grams (g) per kilogram (kg) of body weight per day. However, protein needs may be higher for athletes, older adults, and people with certain medical conditions.4
Animal-based foods are an excellent source of protein, so it’s generally easy to meet protein needs while on the carnivore diet.
However, it’s important to note that too much protein in your diet may be harmful. A diet with excessive protein that is low in other nutrients may lead to kidney damage, poor bone health, and other issues.5
4. May Facilitate Weight Loss
Like some other high-protein diets, the carnivore diet may help with weight loss.
According to one review, eating more protein than is typically recommended has been shown to facilitate weight loss. Some long-term clinical trials have also shown that a high-protein diet may help prevent you from regaining the lost weight.5
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.5
The carnivore diet may lead to rapid weight loss, which is generally considered unsafe. Typically, losing weight at a slower rate of no more than 1 to 2 pounds per week is considered safer and more effective.6