An elimination diet consisting exclusively of animal products. Limited clinical research but growing anecdotal interest.
At a glance
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.
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.
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.
0-2%
Essentially zero carbohydrates. Trace amounts from eggs and dairy only.
30-50%
Very high protein intake, typically 150-250g/day depending on body size.
50-70%
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.
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.
Lennerz BS, Mey JT, Henn OH, Ludwig DS
2021Behavioral 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
1930Adventures 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
2008Protein, 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.
2015The 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
2020Can 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.
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.
Important - Read Before Starting
| 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.
Coles/Woolworths
Budget-friendly staple. Choose grass-fed where available for better omega-3 ratio.
Various
Nutrient-dense and affordable protein source. One of the most complete foods available.
Local butcher
The most nutrient-dense food on this diet. Rich in vitamin A, B12, iron, and folate. Eat 100-200g per week.
LMNT or Hydralyte
Important during the first 2-4 weeks to prevent "keto flu" symptoms as the body adapts. Look for sodium, potassium, magnesium.
Allowrie or local butcher
Traditional cooking fat with a high smoke point. Good alternative to plant-based oils.
Jack Links Zero Sugar or Kooee!
Convenient portable snack. Check ingredients for added sugar, which is common in most brands.
Consult your GP and get baseline blood work (lipid panel, HbA1c, CRP, kidney function, iron studies, vitamin D)
Clear your pantry of plant-based temptations to reduce decision fatigue
Stock up on staples: beef mince, eggs, butter, steak, chicken thighs, and beef liver
Start with a 30-day trial period rather than committing to a permanent change
Expect an adaptation period of 1-3 weeks with possible fatigue, headaches, and digestive changes ("keto flu")
Supplement electrolytes (sodium, potassium, magnesium) during the first month
Eat to satiety - do not restrict calories. Your appetite will naturally regulate after adaptation
Include organ meats at least once per week for micronutrient coverage (especially liver)
Track your progress with photos, measurements, and how you feel - not just the scales
Get follow-up blood work at 30 and 90 days to monitor cholesterol, inflammation, and kidney function
Watch out for these
Calculate your optimal daily protein target
Open calculatorTrack your energy deficit for weight loss
Open calculatorFind your total daily energy needs
Open calculatorTrack your BMI over time
Open calculatorEstimate body fat percentage changes
Open calculatorGet personalised advice on the Carnivore Diet from an Accredited Practising Dietitian in your area.
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.
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.
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.
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.
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.
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.
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.
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.