How healthy is the carnivore diet? - Why this dietary trend is dangerous

Ten eggs, twenty strips of beef fillet, and two cold sticks of butter—that's the perfect breakfast. At least, if you ask the meat influencers who have been popping up recently on social media platforms like Instagram and YouTube. The concept is simple: The diet is based exclusively on animal products. This eating style is called the carnivore diet.

What sounds unusual and extreme entices with high promises: increased energy, better sleep, healthy skin, mental clarity, and relief from intestinal problems. So, back to the Stone Age? What's behind the carnivore diet? And how does it compare scientifically? Nutritionists Veronika Albers and Marco Spielau assess this new form of nutrition and highlight what to consider when following this unusual diet.

"On the carnivore diet, I eat only animal products and avoid anything plant-based," explains Marco Spielau. He holds a degree in nutrition from the University of Halle, primarily advises athletes on nutrition and health, and has a background in professional rowing himself. "The goal is to reduce inflammatory processes in the body and thus feel better."

Animal products include, first and foremost, all types of meat and fish. Eggs and dairy products are also included, but strict adherents of the carnivore diet omit them. For Spielau, this form of nutrition is a countertrend to the vegan diet, and also nothing new. "In the early 1970s, there was the US physician Robert Atkins. He also swore by meat and fat," the expert says. "The diet may have a different name, but it existed before."

The meat influencers' main argument: The carnivore diet helps with weight loss . Both nutritionists agree. However, the reason for this isn't the foods consumed, but what's eliminated. "Because I focus on animal products, I avoid highly processed foods like fast food and sugar," explains Veronika Albers. She is a state-certified dietitian, certified nutritionist, and lead nutritionist at the weight-loss app Oviva. This abstinence, in turn, leads to weight loss. However, the same results can be achieved with any other type of diet.

Veronika Albers is a state-certified dietitian, certified nutritionist, and lead nutritionist for the weight-loss app Oviva. She is critical of the Carnivore Diet.

Source: Sophie Brand

In addition, a purely animal-based diet is said to help with intestinal problems . Albers finds this understandable in certain cases: "Especially in cases of intolerances or irritable bowel syndrome, omitting certain foods can reduce symptoms." She also believes that the diet can alleviate skin conditions and allergies . "Most allergies are caused by fruits or vegetables," says the nutritionist. "If I omit these, no reaction is triggered."

Both experts see the greatest risk as the elevated LDL cholesterol levels triggered by the carnivore diet. LDL cholesterol is suspected of increasing the risk of cardiovascular disease. "Elevated levels can lead to deposits in the arteries, known as plaque," says Albers. This results in narrowing of the arteries, and impaired blood flow. In the worst case, those affected can suffer a heart attack or stroke.

The lack of fiber is also problematic. "A healthy gut needs fiber, which is found in plant-based foods," explains Marco Spielau. It not only promotes the intestinal flora but also reduces the risk of cancer. Those who permanently avoid fiber can expect constipation. "If the bowel isn't emptied, it can cause pain," says Veronika Albers.

Another danger: the low intake of nutrients and antioxidants . These include, for example, folic acid, which is mainly found in plant-based foods, or vitamins C and E. Spielau knows that a lack of these can lead to long-term deficiency symptoms such as poor concentration, anemia, or muscle weakness.

"People who eat a purely animal-based diet also can't rely on readily available carbohydrates," Albers points out. This includes glucose in particular. The energy the body needs daily must then be drawn from other reserves. "The body enters ketosis . This means that fat is converted into energy instead of carbohydrates," explains the nutritionist. As a result, those affected may feel tired, listless, or even have trouble sleeping.

According to experts, the safe target group for such a diet is small. "It's best to use it only for healthy, slim men," says Spielau. He advises women against the diet. "Research shows us how important carbohydrates are for women's hormonal health," says the expert. Veronika Albers believes it's important that anyone willing to try it out seek professional medical advice.

The carnivore diet is dangerous for people at risk for cardiovascular disease. Experts also advise against this diet for people with other pre-existing conditions. Veronika Albers also considers the purely animal-based diet taboo for pregnant women, breastfeeding women, children, adolescents, and the elderly.

Marco Spielau recommends trying the Carnivore Diet for a maximum of twelve weeks , but preferably shorter. "This is the period in which you can see changes in your diet, whether positive or negative," he says. You should also try to eat a wide variety of meat and fish, and ideally organic products. "If the animals are fed and raised in a species-appropriate manner, the meat and dairy products contain a wider range of vitamins and minerals," explains the nutritionist.

Knowledge is also crucial when trying it out. "It's important to inform yourself about the diet and be aware of the potential risks," recommends Spielau. Both experts agree that professional advice from a doctor or scientist is advisable. And if any symptoms arise, the diet should be discontinued immediately. "These include, for example, severe fatigue, depression, digestive problems, or headaches," explains Albers.

Data on the carnivore diet remains sparse. Proponents of the diet cite two studies in particular as scientific evidence of its success. The first, from 2021, surveyed 2,029 people who had followed a carnivore diet for at least six months. The results: The participants are doing well. They rarely report negative effects and very frequently report high levels of satisfaction and improved overall health.

However, the experts see the biggest drawback of the study in recruitment: The study relies exclusively on self-reports from people who were contacted via social media. Another critical point is that there is no comparison group of "normal eaters" and that people who had to abandon the diet early were excluded. "Part of a study is to mention both positive and negative aspects," says Veronika Albers. Her conclusion: The generalizability of the study's results is questionable.

The second study, published in 2025, examined the link between ketogenic diets, i.e., diets with a very low carbohydrate content, and cardiovascular disease. Participants' LDL cholesterol levels rose sharply due to their diet. Despite this, no signs of plaque in their arteries were found. The results suggest that LDL cholesterol does not always increase cardiovascular risk in metabolically healthy, thin, young people.

Veronika Albers also criticizes the exclusively positive presentation of the results. Early dropouts are not mentioned. Moreover, this is a ketogenic diet, which also includes plant-based foods. Therefore, the results are irrelevant to a carnivorous diet.

Both experts see the duration of the study as the biggest criticism. "One year is too short to prove that plaque builds up in the arteries," explains Marco Spielau. To investigate the long-term effects of the carnivore diet, long-term studies of at least ten years are needed.