Sometimes people get so focused on losing weight that they opt for a fad diet. One of the latest is called the carnivore diet, which promises to help you lose weight even as you chow down on all the baby back ribs you want.

The carnivore diet is an extreme version of the low-carb ketogenic diet. Followers only eat animal-based products in an effort to make the body burn through its fat reserves. It’s not healthy in the long run, but learning about the pros and cons of the carnivore diet gives us a great opportunity to review the foundations of healthy eating and weight loss.

The Carnivore Diet Focuses on Animal-Based Products

People following a carnivore diet only eat foods that come from animals, such as meat, eggs, dairy, cheese, and butter.

Carnivore diet advocates say processed foods, like sausage and deli meat, should be avoided. Sugary dairy products like ice cream and flavored yogurts are also off the menu because they contain the one thing you can’t eat on a carnivore diet: carbs.

Why Some People Recommend the Carnivore Diet for Weight Loss

The nearly carb-free carnivore diet has become trendy among weight loss influencers because it causes the body to burn more fat for energy.

During digestion, certain carbohydrates get broken down into simple sugars, like glucose. Those sugars are used to produce a substance called adenosine triphosphate (ATP), which powers all of our cells and gives us energy.

The body can produce ATP in several ways, but breaking down sugar is the most common and most efficient process. So whenever energy is needed, sugar gets used up first.

When we haven’t eaten carbs in a while and our glucose supply dwindles, the body starts breaking down stored fat cells to make ATP. (This process is called ketosis, hence the name of the “keto” diet.) Because the carnivore diet avoids virtually all carbs, it forces the body to constantly use fat stores for energy. In the short run, this can result in weight loss.

There’s also some evidence that the high protein content of a carnivore diet helps people feel full for a longer period of time, which may reduce snacking. However, you don’t have to exclusively eat animal products to reap this benefit, as fiber from plant-based foods also provides a feeling of fullness. You can also eat a high-protein diet that isn’t as restrictive as a carnivore diet.

A Carnivore Diet Isn’t Healthy in the Long Term

You can lose weight on a carnivore diet, but researchers say restrictive eating habits aren’t healthy, and the carnivore diet is particularly risky. Here are some reasons why:

• Eating no plant-based foods leaves you vulnerable to nutritional deficiencies, such as a lack of vitamin C.
• Failing to eat a variety of nutrients can throw off your electrolyte balance and cause symptoms like muscle cramps and fatigue.
• Animal-based foods contain no fiber, which is necessary to avoid constipation, keep gut bacteria healthy for proper digestion, and lower the risk of colorectal cancer.
• Diets that are high in red meat and processed meats are linked to an increased risk of colorectal cancer.
• Many animal products are high in saturated fat, so eating a carnivore diet can lead to short- and long-term increases in cholesterol.
• Excessive meat consumption may increase the risk of heart disease.
• Eating too much protein may strain the kidneys, leading to long-term damage and kidney stones.
• High-protein diets are also associated with an increased risk of gout and osteoporosis.
• Ketosis, the process in which the body turns fat stores into energy, can cause side effects like fatigue, headache, and muscle weakness.

The potential benefits of a carnivore diet are far more limited, but they do exist. For example:

• Eliminating sugar from your diet helps avoid spikes in blood sugar levels, which may appeal to people with type 2 diabetes. However, avoiding sugar can be done outside the confines of a carnivore diet.
• Avoiding refined, processed sugar helps reduce the risk of metabolic conditions like insulin resistance and high blood pressure. Again, following a carnivore diet is not necessary to avoid refined sugars.

Eat a Variety of Foods for a Healthy Body

If you’re considering a carnivore diet because you want to lose weight, know that there are many healthier solutions. The key is to find something that you can stick with in the long term. Yo-yo dieting — when you lose weight with restrictive habits and gain weight when the diet stops — can sabotage future weight loss efforts by slowing your metabolism.

Many nutritionists recommend making about three-quarters of your plate fruits, vegetables, and grains (preferably whole grains), with dairy on the side.

If you prefer a little more structure, consider the Mediterranean diet. Inspired by meals traditionally eaten in countries around the Mediterranean Sea, this diet emphasizes whole grains, vegetables, and fruits, plus healthy fats, lean meats, and seafood. Red meat and processed food are kept to a minimum.

The Mediterranean diet is recommended by the American Heart Association, Mayo Clinic, Cleveland Clinic, and other healthcare leaders. However, you should consult with your healthcare provider or a registered dietitian to make sure you eat the best diet for your health.

Meat Isn’t Necessarily Bad for You

To be clear, meat and animal products can play a role in a healthy diet. They’re good sources of protein, iron, zinc, selenium, and other nutrients. And the only way to get vitamin B12 is through animal-based foods or artificially fortified foods.

But meat, dairy, cheese, and other animal products become problematic when they make up the bulk of a diet, especially if they’re heavily processed or contain high levels of saturated fats.

Unfortunately, it may be easy to overeat meat and other animal-based foods. Some have a high caloric density, which means a small portion contains a lot of calories. You may end up eating a lot to feel full and satisfied without realizing how many calories are in your meal.

Burning more calories than you eat is the foundation of a successful weight loss plan, so recognizing calorie-dense foods like meat and dairy can help you make decisions that support your weight loss goal.

Talk to Your Doctor

Talking to a healthcare provider is the best way to develop an effective, healthy, and sustainable plan to lose weight and keep it off. Your doctor will consider your medical history, blood work, current medications, previous weight loss efforts, and other factors when helping you create a weight loss plan.

Your weight loss team may also include other professionals like a registered dietitian, a personal trainer, and a therapist.

• A dietitian can develop specific meal plans that support your goals, include foods that you enjoy, and are easy to prepare.
• A personal trainer can help you burn more calories in a safe and effective manner while helping you appreciate your body’s power.
• A therapist can help you recognize and change behaviors or thoughts that lead to cravings and overeating.

You aren’t in this alone, and rarely is there a quick fix (like the carnivore diet) that leads to lasting results.

Join the Conversation

On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.

Have you tried or considered a carnivore diet? What eating and lifestyle habits have helped the most on your weight loss journey? Let others know in the comments below.