Carnivore Diet
An elimination diet consisting exclusively of animal products. Limited clinical research but growing anecdotal interest.
Carnivore Diet Key Facts
Limited clinical research
No randomised controlled trials (RCTs) have been conducted on the carnivore diet specifically. The majority of evidence comes from survey-based studies and case reports. A 2021 Harvard survey of 2,029 carnivore dieters reported self-perceived improvements, but this is low-quality evidence.
Unknown - no long-term studies
No studies have examined the carnivore diet beyond 12 months. Potential concerns include fibre deficiency, micronutrient gaps (vitamin C, folate), elevated LDL cholesterol, and increased colorectal cancer risk from high processed meat intake. Medical supervision is recommended.
May promote short-term weight loss
Self-reported survey data suggests weight loss in most participants, likely due to high protein intake increasing satiety and spontaneous calorie reduction. The satiety effect of protein is well-established in nutrition research (Paddon-Jones 2008).
Not aligned with NHMRC guidelines
The Australian Dietary Guidelines recommend consuming a wide variety of foods from all five food groups, including grains, vegetables, and fruit. The carnivore diet excludes all plant foods, which conflicts directly with these recommendations.
Simple rules, socially restrictive
The diet is straightforward in concept (eat only animal products) but can be socially challenging, especially dining out. Australian supermarkets stock everything needed. No calorie counting or macro tracking required.
What is the Carnivore Diet?
The carnivore diet is an elimination diet that consists exclusively of animal products, primarily meat, fish, eggs, and some dairy. Proponents claim benefits for weight loss, inflammation, autoimmune conditions, and mental clarity, though these claims are largely based on anecdotal reports and self-reported survey data rather than controlled clinical trials.
The diet has gained significant online interest in Australia and globally, driven by social media and public figures. However, it remains one of the most restrictive popular diets and is not endorsed by any major Australian or international nutrition body. People considering this approach should understand both the potential mechanisms and the significant gaps in the evidence base.
How the Carnivore Diet Works
The carnivore diet eliminates all plant-based foods, removing carbohydrates almost entirely. This forces the body into a state of ketosis, where fat becomes the primary fuel source instead of glucose. The high protein content (typically 30-50% of calories) significantly increases satiety through multiple mechanisms: protein has the highest thermic effect of food (20-30% of calories consumed are used in digestion), it stimulates satiety hormones (GLP-1, PYY, CCK), and it suppresses the hunger hormone ghrelin. The elimination of all plant foods also removes common dietary irritants (lectins, oxalates, FODMAPs), which some people report alleviates digestive and autoimmune symptoms.
Macronutrient Breakdown
Essentially zero carbohydrates. Trace amounts from eggs and dairy only.
Very high protein intake, typically 150-250g/day depending on body size.
High fat from animal sources. Includes saturated, monounsaturated, and some polyunsaturated fats.
This macronutrient profile will induce nutritional ketosis in most people within 2-7 days.
Carnivore Diet in Australia
The Australian Dietary Guidelines (2013, currently under review) recommend consuming a variety of foods from all five food groups daily. The carnivore diet directly conflicts with these guidelines by excluding grains, vegetables, fruit, and legumes. The NHMRC has not evaluated the carnivore diet specifically, but their guidelines emphasise dietary variety and fibre intake for disease prevention. Australians following this diet can easily source high-quality grass-fed beef, lamb, and free-range eggs from major supermarkets (Woolworths, Coles) and local butchers. Australia produces some of the highest-quality grass-fed beef globally.
The carnivore diet has no randomised controlled trials. The largest study is a self-reported online survey (Lennerz et al., 2021) of 2,029 participants. While participants reported health improvements, the study design cannot establish causation. Individual nutrients in the diet (high protein, ketosis) have stronger evidence bases when studied in isolation.
Research & Evidence
Lennerz BS, Mey JT, Henn OH, Ludwig DS
Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a "Carnivore Diet"
Current Developments in Nutrition
Finding: Survey of 2,029 carnivore dieters found self-reported improvements in overall health, BMI, and various chronic conditions. Average duration on diet was 14 months. Limitations: self-selected, self-reported, no control group.
Stefansson V
Adventures in Diet (Bellevue Hospital Experiment)
Journal of the American Medical Association
Finding: Year-long supervised all-meat diet experiment. Subject remained in apparent good health with normal lab values, though this is a single-subject case study from the 1930s with limited modern diagnostic measures.
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M
Protein, weight management, and satiety
American Journal of Clinical Nutrition
Finding: High protein diets (25-30% of energy) increase satiety and thermogenesis, leading to spontaneous reduction in calorie intake. This mechanism likely explains much of the weight loss seen in carnivore dieters.
Leidy HJ, Clifton PM, Astrup A, et al.
The role of protein in weight loss and maintenance
American Journal of Clinical Nutrition
Finding: Systematic review confirming protein intakes of 1.2-1.6g/kg/day improve appetite control, body weight management, and cardiometabolic risk factors compared to lower protein intakes.
O'Hearn A
Can a carnivore diet provide all essential nutrients?
Current Opinion in Endocrinology, Diabetes and Obesity
Finding: Narrative review arguing that animal foods can provide most essential nutrients, though acknowledges the lack of controlled studies and the need for further research on long-term safety.
Source data from published peer-reviewed studies. Links open in a new tab to external medical databases.
Carnivore Diet Pros and Cons
Pros
Simple to follow
No calorie counting, macro tracking, or complex meal planning. Eat animal products when hungry.
High satiety
Protein is the most satiating macronutrient, often leading to spontaneous calorie reduction and weight loss without hunger.
Source: Paddon-Jones 2008
Elimination protocol
By removing all plant foods, it can help identify food sensitivities when foods are systematically reintroduced.
May reduce inflammation markers
Some individuals report improvements in joint pain, skin conditions, and digestive issues, though controlled evidence is lacking.
Source: Lennerz 2021 (self-reported)
Accessible in Australia
High-quality grass-fed meat, lamb, and eggs are widely available at Australian supermarkets and butchers.
Cons
No long-term safety data
No controlled studies beyond 12 months. Long-term effects on cardiovascular health, cancer risk, kidney function, and gut microbiome are unknown.
Zero dietary fibre
The diet provides no fibre, which is associated with increased colorectal cancer risk, reduced gut microbiome diversity, and constipation in many people.
Potential micronutrient gaps
Risk of inadequate vitamin C (though requirements may be lower without carbohydrates), folate, potassium, and manganese. Organ meats can partially address this.
Elevated LDL cholesterol
High saturated fat intake from red meat typically raises LDL cholesterol. The clinical significance in the context of very low carbohydrate intake is debated but not resolved.
Conflicts with dietary guidelines
Not endorsed by the NHMRC, Dietitians Australia, or any major nutrition body. Most dietitians would not recommend this approach.
Socially restrictive
Dining out, social meals, and family cooking can be very challenging. Most restaurant menus assume some plant food consumption.
Environmental considerations
An all-meat diet has a significantly higher carbon footprint than mixed or plant-rich diets, a growing concern for many Australians.
Who is the Carnivore Diet For?
May be suitable for
- Adults curious about an elimination protocol to identify food sensitivities
- People who have tried other approaches without success and want to experiment under medical supervision
- Those interested in a short-term (30-90 day) dietary reset before reintroducing foods
Not recommended for
- Children, adolescents, or pregnant/breastfeeding women
- People with kidney disease (high protein load)
- Those with familial hypercholesterolaemia or existing cardiovascular disease
- People with a history of disordered eating
- Anyone unable to access regular medical monitoring (blood work)
Medical Considerations
Important - Read Before Starting
- Get baseline blood work before starting (lipid panel, CRP, HbA1c, kidney function, vitamin D, B12, ferritin)
- Recheck blood work at 30 and 90 days
- Monitor bowel habits closely - the absence of fibre can cause significant changes
- If you take blood pressure or diabetes medication, doses may need adjustment as the diet can lower blood sugar and blood pressure
- Consult your GP or an Accredited Practising Dietitian before starting
Carnivore Diet Foods
Foods to Eat
Red meat
- Beef steak
- Lamb chops
- Beef mince
- Lamb shanks
- Kangaroo (very lean, high iron)
Poultry
- Chicken thigh/breast
- Turkey
- Duck
Seafood
- Salmon
- Barramundi
- Prawns
- Sardines
- Oysters (high zinc)
Eggs
- Free-range eggs (versatile and nutrient-dense)
Organ meats
- Beef liver (highest nutrient density)
- Heart
- Kidney
Dairy (some versions)
- Butter
- Ghee
- Hard cheese
- Heavy cream
Fats
- Beef tallow
- Lard
- Duck fat
Foods to Avoid
All plant foods
- Vegetables
- Fruits
- Grains
- Legumes
- Nuts
- Seeds
Processed foods
- Bread
- Pasta
- Cereals
- Packaged snacks
Beverages
- Fruit juice
- Soft drinks
- Beer
- Most spirits (grain-based)
Condiments
- Tomato sauce
- BBQ sauce
- Most marinades (contain sugar/plant ingredients)
Sample 7-Day Carnivore Diet Meal Plan
| Day | Breakfast | Lunch | Dinner | Snacks | ~kJ |
|---|---|---|---|---|---|
| Monday | 3 eggs scrambled in butter, 2 rashers of bacon | 250g beef patties with melted cheese | 300g scotch fillet steak with butter | Beef jerky | 8,800 kJ |
| Tuesday | 4-egg omelette with cheese | Tinned sardines, 2 boiled eggs | 300g lamb chops | Pork crackle | 8,500 kJ |
| Wednesday | 3 eggs fried in beef tallow, 100g smoked salmon | 250g chicken thigh (skin on) | 300g beef rump steak, bone marrow | Hard cheese | 9,200 kJ |
| Thursday | Bacon and egg cups (3 eggs, 3 rashers) | 200g kangaroo steak | 300g barramundi fillet with butter | Boiled eggs | 8,400 kJ |
| Friday | 100g beef liver pan-fried in butter, 2 eggs | 250g beef mince patties | 350g T-bone steak | Pork crackle | 9,500 kJ |
| Saturday | 4 eggs, 4 rashers bacon, grilled tomato-free sausages | 200g prawns in butter | 400g lamb shoulder (slow-cooked) | Cheese slices | 9,800 kJ |
| Sunday | Steak and eggs (200g steak, 3 eggs) | Roast chicken (thigh and drumstick, skin on) | 300g beef ribs | Bone broth | 9,000 kJ |
This is a sample Carnivore Diet meal plan for illustration. Adjust portions based on your individual calorie needs. Consult an Accredited Practising Dietitian for a personalised plan.
Suggested Australian Products
Grass-fed beef mince
StapleColes/Woolworths
Budget-friendly staple. Choose grass-fed where available for better omega-3 ratio.
Free-range eggs (dozen)
StapleVarious
Nutrient-dense and affordable protein source. One of the most complete foods available.
Beef liver
StapleLocal butcher
The most nutrient-dense food on this diet. Rich in vitamin A, B12, iron, and folate. Eat 100-200g per week.
Electrolyte supplement (sugar-free)
SupplementLMNT or Hydralyte
Important during the first 2-4 weeks to prevent "keto flu" symptoms as the body adapts. Look for sodium, potassium, magnesium.
Beef tallow
StapleAllowrie or local butcher
Traditional cooking fat with a high smoke point. Good alternative to plant-based oils.
Beef jerky (no added sugar)
ConvenienceJack Links Zero Sugar or Kooee!
Convenient portable snack. Check ingredients for added sugar, which is common in most brands.
How to Get Started
- 1Consult your GP and get baseline blood work (lipid panel, HbA1c, CRP, kidney function, iron studies, vitamin D)
- 2Clear your pantry of plant-based temptations to reduce decision fatigue
- 3Stock up on staples: beef mince, eggs, butter, steak, chicken thighs, and beef liver
- 4Start with a 30-day trial period rather than committing to a permanent change
- 5Expect an adaptation period of 1-3 weeks with possible fatigue, headaches, and digestive changes ("keto flu")
- 6Supplement electrolytes (sodium, potassium, magnesium) during the first month
- 7Eat to satiety - do not restrict calories. Your appetite will naturally regulate after adaptation
- 8Include organ meats at least once per week for micronutrient coverage (especially liver)
- 9Track your progress with photos, measurements, and how you feel - not just the scales
- 10Get follow-up blood work at 30 and 90 days to monitor cholesterol, inflammation, and kidney function
Common Mistakes to Avoid
Watch out for these
- Not eating enough fat - lean meat only diets can cause "rabbit starvation" (protein poisoning). Include fatty cuts and butter.
- Skipping organ meats - liver is the most nutrient-dense food available and helps cover potential vitamin gaps.
- Not supplementing electrolytes in the first month - the shift to ketosis increases sodium and potassium excretion.
- Expecting immediate results - most people need 2-4 weeks to adapt before experiencing the reported benefits.
- Not getting blood work done - without before/after lab results you cannot objectively assess the impact on your health.
- Eating too much processed meat (bacon, sausages, deli meats) instead of whole cuts of meat.
- Treating it as a permanent lifestyle without medical monitoring rather than a structured elimination protocol.
Related Calculators
Related Diet Guides
Keto Diet
A very low-carbohydrate, high-fat diet that shifts the body into ketosis. Research suggests it may support short-to-medium term weight loss, though long-term evidence remains limited.
Low Carb Diet
A flexible approach that reduces carbohydrate intake to 50-130g per day while allowing a wider range of foods than strict keto. Moderate evidence supports its use for weight loss and blood sugar management.
Find a Dietitian Near You
Get personalised advice on the Carnivore Diet from an Accredited Practising Dietitian in your area.
Carnivore Diet and Weight Loss Medication
Some people use the carnivore diet alongside GLP-1 receptor agonist medications (Wegovy, Mounjaro) for weight loss. If you are on weight loss medication, the very high protein content may further reduce appetite - monitor for adequate calorie intake. Always discuss dietary changes with the prescribing doctor.
Frequently Asked Questions
Is the carnivore diet safe?
There is no long-term safety data from controlled clinical trials. Short-term (30-90 days), most healthy adults tolerate it under medical supervision. However, the absence of fibre, vitamin C from fruit, and other plant nutrients raises legitimate concerns about long-term use. The NHMRC and Dietitians Australia do not endorse this approach. Always consult your GP before starting.
Will I get scurvy without fruit and vegetables?
Clinical scurvy on a carnivore diet appears to be very rare in practice. Fresh meat contains small amounts of vitamin C (especially organ meats), and some researchers suggest that vitamin C requirements may be lower when carbohydrate intake is near zero (due to reduced competition with glucose for cellular uptake). However, this has not been rigorously studied in controlled trials.
What about fibre and gut health?
The carnivore diet contains zero fibre. Mainstream nutrition science considers fibre important for gut microbiome diversity, bowel regularity, and colorectal cancer prevention. Some carnivore diet proponents argue the gut adapts, but this claim lacks controlled evidence. If you experience persistent constipation or digestive issues, this may not be the right approach for you.
How much weight can I lose on the carnivore diet?
Weight loss varies significantly by individual. The Lennerz 2021 survey reported that most participants lost weight, but specific amounts were not quantified in a controlled setting. Any weight loss is likely due to increased protein satiety leading to spontaneous calorie reduction, plus water weight loss from carbohydrate elimination. Use our calorie deficit calculator for personalised estimates.
Can I do the carnivore diet on a budget in Australia?
Yes. Budget staples include beef mince ($12-16/kg), eggs ($5-8/dozen), chicken thighs ($6-10/kg), and beef liver ($8-12/kg). Buying in bulk from local butchers is often cheaper than supermarkets. A basic carnivore diet can cost $80-120/week per person, comparable to a standard mixed diet.
What is the carnivore diet plan for beginners?
Start with a 30-day trial. Eat beef, eggs, and butter as your staples. Include liver once a week. Supplement electrolytes for the first month. Eat when hungry, stop when full - no calorie counting needed. Get blood work before starting and at day 30. After 30 days, assess how you feel and decide whether to continue, modify, or transition to a less restrictive low-carb approach.
Is the carnivore diet the same as keto?
No, though both are very low in carbohydrates and induce ketosis. Keto allows plant foods (vegetables, nuts, some berries) and typically targets specific macronutrient ratios (70% fat, 25% protein, 5% carbs). The carnivore diet is more restrictive, eliminating all plant foods entirely. Carnivore tends to be higher in protein than standard keto.
This website is for informational and research purposes only. We are not medical professionals and nothing on this page constitutes medical advice, diagnosis, or treatment. Always consult a qualified doctor, Accredited Practising Dietitian, or specialist before making any changes to your diet.
The information on this page is based on published peer-reviewed research and Australian dietary guidelines. Individual results may vary. Data sourced from the NHMRC, Dietitians Australia, and published clinical studies. Last reviewed 2026-04-01.
Sources
- Lennerz BS, Mey JT, Henn OH, Ludwig DS (2021). Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a "Carnivore Diet". Current Developments in Nutrition. DOI: 10.1093/cdn/nzab133 PMID: 34934920
- Stefansson V (1930). Adventures in Diet (Bellevue Hospital Experiment). Journal of the American Medical Association.
- Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M (2008). Protein, weight management, and satiety. American Journal of Clinical Nutrition. DOI: 10.1093/ajcn/87.5.1558S PMID: 18469287
- Leidy HJ, Clifton PM, Astrup A, et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition. DOI: 10.3945/ajcn.114.084038 PMID: 25926512
- O'Hearn A (2020). Can a carnivore diet provide all essential nutrients?. Current Opinion in Endocrinology, Diabetes and Obesity. DOI: 10.1097/MED.0000000000000576 PMID: 33105273