What is the Dirty Carnivore Diet? Risks, Foods, and Comparison

October 22, 2025 •

4 min read

According to a 2021 study, the carnivore diet is a highly restrictive eating plan that has gained traction for its reported health improvements, but variations now exist. The dirty carnivore diet is a popular, less rigid version that compromises on the strictness of its 'clean' counterpart by including processed meats, certain dairy products, and even occasional plant-based foods.

Quick Summary

The dirty carnivore diet is a relaxed, less rigid take on the all-meat diet. It allows for certain processed animal products, some dairy, and even small amounts of plant-based foods, unlike the strict version. However, these compromises introduce significant health risks and trade-offs in food quality compared to its cleaner alternative.

Key Points

Definition: The dirty carnivore diet is a less strict version of the all-meat diet that allows processed meats, lower-quality animal products, and some non-animal foods like fruits or honey.
Risks: This diet increases health risks due to its reliance on processed meats and lack of essential fiber, vitamins, and minerals found in plant-based foods.
Dirty vs. Clean: The key difference lies in food quality and processing, with 'dirty' allowing fast food and packaged meats, while 'clean' emphasizes whole, minimally processed animal products.
Dirty Carnivore vs. Keto: Dirty carnivore is a more restrictive version of keto that eliminates vegetables and other plant foods, potentially sacrificing nutritional completeness for simplicity.
Sustainability: The flexibility of the dirty version might make it more sustainable for some than a strict carnivore diet, but long-term health implications remain a concern due to the inclusion of less-healthy foods.
Nutrient Deficiencies: The absence of plant foods can lead to deficiencies in fiber, Vitamin C, and other vital micronutrients, negatively impacting gut health and overall well-being.

Understanding the Dirty Carnivore Diet

At its core, the dirty carnivore diet is a deviation from the traditional, or 'clean,' carnivore approach. While the standard carnivore diet focuses exclusively on whole, minimally processed animal products—such as muscle meat, organ meats, and animal fats—the dirty version allows for more flexibility. This often includes foods that are discouraged or completely eliminated in a strict carnivore protocol, such as processed meats, certain dairy products, and even some plant-based items.

What Defines 'Dirty'?

What makes the diet 'dirty' is its acceptance of lower-quality or non-purely-carnivore foods. This can manifest in several ways:

Processed Meats: The dirty carnivore diet may include bacon, sausage, or cured meats that often contain additives, preservatives, and high levels of sodium.
Fast Food and Low-Quality Meat: Consuming fast food burgers or meat from conventionally raised animals is a common hallmark.
Certain Dairy: The dirty version might be more lenient, allowing for higher-lactose products or heavily processed cheese slices.
Occasional Plant Foods: Some interpretations of dirty carnivore include small amounts of fruits, honey, or fermented foods, adding carbohydrates back into the diet.

The Spectrum of 'Dirty'

It is not a single, unified approach, but rather a spectrum of eating habits. The common thread is the compromise on the original diet's foundational principles of purity and strictness.

Dirty Carnivore Diet vs. Clean Carnivore

To better understand the dirty version, it's helpful to compare it directly with the clean, traditional approach.


Feature	Dirty Carnivore Diet	Clean Carnivore Diet
Food Quality	Often includes lower-quality, conventionally-raised, or fast-food meats.	Focuses exclusively on whole, minimally processed, and often pasture-raised animal products.
Processing Level	Includes processed meats like bacon, sausage, and cured items.	Prohibits processed meats due to additives and preservatives.
Dairy	May be lenient with dairy choices, including higher-lactose and processed cheeses.	Typically restricts dairy to low-lactose options like butter and hard cheeses, or eliminates it completely.
Plant Inclusion	Allows for occasional plant-based foods like fruits, honey, or fermented items.	Strictly excludes all plant-based foods, including spices and herbs.
Long-Term Sustainability	Offers more flexibility, potentially making it easier to sustain for some individuals.	Very restrictive, making long-term adherence challenging for many.

What Foods are on the Dirty Carnivore Diet?

The diet still centers on animal products, but the rules are much more relaxed. Commonly allowed foods can include any type of meat, processed meats like bacon and jerky, fast food burgers (without bun/toppings), dairy like heavy cream and cheese, eggs, fish, animal fats, some seasonings, and occasionally fruits or honey.

Health Risks and Downsides of the Dirty Carnivore Diet

While the flexibility might seem appealing, the inclusion of processed, lower-quality foods introduces significant health risks. Eliminating fruits, vegetables, and whole grains leads to a lack of key nutrients like fiber, Vitamin C, folate, and phytonutrients. Processed meats also contain high levels of sodium, a risk factor for high blood pressure. The lack of dietary fiber can lead to constipation and negative impacts on gut health. Regular consumption of red and processed meats is associated with an increased risk of certain cancers, particularly colorectal cancer. A very high-protein intake can place stress on kidney function, especially for individuals with pre-existing kidney issues.

The Dirty Carnivore Diet vs. Keto

Understanding the differences between dirty carnivore and the ketogenic diet is important for anyone exploring low-carb lifestyles. Keto is a high-fat, moderate-protein, and very low-carb diet that allows for a wide variety of foods, including low-carb vegetables, nuts, seeds, and healthy fats. The dirty carnivore diet is a highly restrictive version of a keto diet that eliminates all plant-based foods, sacrificing nutritional variety for simplicity.

While a well-formulated 'clean' keto diet focuses on nutrient-dense, whole foods, the dirty carnivore diet accepts processed convenience foods. The flexibility of keto often makes it easier to sustain long-term and ensures a more balanced intake of micronutrients and fiber. However, dirty carnivore's extreme simplicity can appeal to those who want a 'no-fuss' elimination plan, even with the associated health compromises.

Is the Dirty Carnivore Diet Right for You?

The decision to try any restrictive diet, especially one with significant health concerns, should not be taken lightly. While proponents share anecdotal stories of weight loss and improved energy, these claims lack substantial long-term scientific backing. The health risks associated with high saturated fat, lack of fiber, and consumption of processed meats are well-documented.

For those considering the dirty carnivore diet, it is crucial to consult with a healthcare professional or a registered dietitian. Many health experts recommend a more balanced dietary approach, such as a modified low-carb diet that includes nutrient-dense vegetables, to achieve similar metabolic benefits with fewer long-term health compromises. Ultimately, a sustainable, well-rounded diet is often the most beneficial approach for long-term health and well-being.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any dietary changes.

Conclusion

The dirty carnivore diet is a more lenient and less rigid variation of the all-meat carnivore diet, allowing for processed meats, less-strict dairy, and some plant-based exceptions. While it offers greater flexibility, this compromise in food quality comes with significant potential health drawbacks, including an increased risk of nutrient deficiencies, high cholesterol, and potential digestive issues. Compared to a standard keto diet, it is far more restrictive and potentially less nutritionally balanced. For most people, a balanced and varied diet is a more sustainable and healthier long-term approach. It is vital to consult a healthcare professional before starting this diet to weigh the potential benefits against the clear and documented risks.

Frequently Asked Questions

The primary difference is the quality and type of food consumed. The clean carnivore diet consists solely of whole, unprocessed animal foods, while the dirty version includes processed meats, some dairy, and may even allow for small, occasional amounts of plant-based foods.

No, the dirty carnivore diet is not generally considered healthier. It often includes processed, high-sodium meats and lacks the nutrient density of whole, unprocessed animal foods, introducing more health risks than a clean carnivore approach.

Major risks include nutrient deficiencies (especially fiber and Vitamin C), high intake of saturated fat and sodium leading to increased heart disease risk, digestive issues like constipation, and increased cancer risk from processed meat consumption.

Yes, because the dirty carnivore diet is still very low in carbohydrates, it can induce ketosis, where the body uses fat for fuel instead of glucose. However, occasional higher-carb foods can knock you out of ketosis.

Some interpretations of the dirty carnivore diet allow for fast food, such as burgers without the bun, condiments, or toppings. However, the meat quality is typically lower and may contain more additives.

No. While both are low-carb, the keto diet allows for various low-carb plant foods, like non-starchy vegetables, nuts, and seeds. The dirty carnivore diet is more restrictive, focusing almost exclusively on animal products while accepting lower food quality.

The dirty carnivore diet is highly restrictive and lacks key nutrients, making it potentially difficult to sustain long-term and raising significant health concerns. Most health experts recommend a more balanced diet for sustainable, long-term health.