TikTok has become a breeding ground for health and fitness trends, with the latest craze being the carnivore diet. Influencers, many without formal nutrition or medical training, are promoting a diet that consists entirely of animal products, often focusing solely on meat.

Viral Carnivore Diet Trend

While these influencers tout various benefits, licensed health experts caution against this restrictive eating plan for several reasons. Registered dietitian Jamie Nadeau explains that restrictive diets like the carnivore diet are generally unnecessary and often counterproductive. “Most people gain weight back after the diet becomes unsustainable,” she says, adding that such diets can lead to disordered eating behaviors. Instead of fostering healthy habits, restrictive diets often set individuals up for failure, making them feel as if they lack willpower.

Understanding the Carnivore Diet

The carnivore diet is an extreme version of animal-based eating that permits only meat, fish, and small amounts of dairy. This means eliminating all vegetables, fruits, grains, legumes, seeds, and nuts. Proponents of the diet claim it promotes weight loss, akin to the keto and other low-carb diets. However, experts argue that these benefits are not sustainable long-term and can introduce various health issues. Jamie Nadeau emphasizes that the carnivore diet is highly restrictive, cutting out numerous nutritious foods that research has proven to be beneficial. “The carnivore diet isn’t evidence-based,” she asserts, highlighting the lack of research to support its claims.

Risks Associated with the Carnivore Diet

While some individuals report weight loss on the carnivore diet, there are numerous anecdotal accounts of adverse side effects, including nausea, diarrhea, constipation, hair loss, and headaches. The high intake of saturated fats, a hallmark of the carnivore diet, is particularly concerning. Diets rich in saturated fats are linked to heart disease, kidney stones, kidney impairment, gout, and osteoporosis.

Nadeau warns, “It’s a bad idea for long-term heart health as almost the entire diet is made up of high saturated fat foods.” She contrasts this with the well-documented benefits of a balanced diet rich in plant-based foods, which are proven to promote health. Instead of extreme diets, Nadeau recommends focusing on small, sustainable habit changes. Increasing physical activity, eating more fruits and vegetables, consuming high-fiber and protein-rich foods, and drinking more water are simple changes that can significantly improve health.

The Pitfalls of Restrictive Diets

New diet trends often seem exciting, offering the promise of quick results. However, Nadeau cautions that restrictive diets rarely work in the long term. “If it’s not something you can envision yourself doing forever, it’s not going to work,” she says. Sustainable diet changes should be integrated into one’s lifestyle permanently to maintain health and results. While the carnivore diet may seem like an enticing quick fix, health experts advise against it due to its restrictive nature and potential health risks. Instead, focusing on balanced, sustainable dietary habits is the key to long-term health and well-being.