What is the simply carnivore diet?

October 24, 2025 •

4 min read

According to a 2021 survey of over 2,000 carnivore diet adherents, 95% reported improvements in their overall health after adopting the diet. The simply carnivore diet is a highly restrictive eating plan that removes all plant-based foods, focusing exclusively on animal products like meat, fish, and eggs. This article explores the core tenets, food list, and what separates this approach from other low-carb plans.

Quick Summary

The simply carnivore diet is an exclusively animal-based eating plan focused on meat, fish, and eggs, eliminating all plant-based foods, including fruits, vegetables, and grains. Proponents suggest it simplifies nutrition and offers benefits like weight loss and reduced inflammation, though scientific evidence is primarily anecdotal. It is considered the most restrictive version of a low-carb diet.

Key Points

Core Concept: The simply carnivore diet involves eating only animal products, completely eliminating all plant-based foods, including fruits, vegetables, and grains.
Ketogenic State: By removing all carbohydrates, the diet can induce ketosis, where the body burns fat for energy, similar to the keto diet but more restrictive.
Limited Food List: Allowed foods include meat (red meat, poultry), fish, eggs, and animal fats, with some followers including small amounts of low-lactose dairy.
Potential Benefits: Reported benefits, though largely anecdotal, include weight loss, reduced inflammation, improved mental clarity, and management of some chronic conditions.
Significant Risks: Concerns include nutrient deficiencies (especially fiber and vitamin C), high intake of saturated fats and sodium, and potential long-term risks to heart and kidney health.
Sustainability Challenge: The diet's extreme restrictions can make it difficult to sustain long-term, particularly in social settings.

Core principles of the simply carnivore diet

At its core, the simply carnivore diet is a zero-carb, animal-only approach to eating. Its philosophy is rooted in the belief that human ancestors thrived on a predominantly meat-based diet before the rise of agriculture. By eliminating all plant-based foods, followers aim to reduce or eliminate potential inflammatory compounds and allergens found in plants, such as oxalates and lectins. The diet is inherently high in protein and fat, which promotes satiety and can lead to a metabolic state known as ketosis, where the body burns fat for fuel instead of glucose.

What to eat and what to avoid

Foods to eat:

Meat: Beef, pork, lamb, and other red meats. Fattier cuts are often encouraged to ensure adequate energy intake.
Poultry: Chicken, turkey, and other fowl.
Fish and Seafood: Salmon, mackerel, sardines, and shellfish.
Eggs: A staple source of protein and fat.
Organ Meats: Liver, kidney, and heart are included for nutrient density.
Animal Fats: Tallow, lard, and butter.
Small Amounts of Dairy: Some followers include low-lactose dairy products like butter and hard cheeses.
Water and Bone Broth: The primary permitted beverages.

Foods to avoid:

All Vegetables: Including leafy greens, broccoli, and potatoes.
All Fruits: Including berries, apples, and bananas.
Grains and Legumes: Rice, oats, beans, and lentils are eliminated.
Nuts and Seeds: All varieties are excluded.
Sugar and Sugary Drinks: Sweets, soda, and juice are prohibited.
Processed Foods and Sauces: Most condiments and processed items are not allowed due to plant-based ingredients.

Potential benefits and risks

While proponents cite benefits like weight loss, improved mental clarity, and reduced inflammation, scientific backing is still limited, with most evidence being anecdotal. A survey of followers noted improvements in conditions like diabetes and digestive issues, though the self-reported nature of the study warrants caution. Conversely, health experts warn of potential downsides due to the restrictive nature of the diet.

Carnivore vs. Keto: A comparative look


Feature	Simply Carnivore Diet	Ketogenic (Keto) Diet
Carbohydrate Intake	Near-zero carbs, excluding all plant foods.	Very low carb, typically under 50g per day.
Food Variety	Highly restrictive, limited to animal products.	Allows for low-carb vegetables, nuts, seeds, and some berries.
Ketosis	Achieved naturally and quickly due to zero carb intake.	Requires careful macro tracking to stay in ketosis.
Nutrient Concerns	Potential deficiencies in fiber, Vitamin C, and antioxidants.	Possible electrolyte imbalances; requires more food planning for nutrients.
Ease of Adherence	Simple to follow due to strict rules, but socially challenging.	More complex due to macro counting but offers greater variety.

Potential risks and considerations

The simply carnivore diet's restrictive nature raises several health concerns that should be considered. The complete lack of fiber can lead to digestive issues like constipation and may negatively impact the gut microbiome. High intake of saturated fat and sodium can raise concerns about heart disease and blood pressure, though the long-term effects on cardiovascular health require more research. Nutrient deficiencies are also a risk, as the diet lacks certain vitamins and antioxidants found in plant-based foods. Individuals with pre-existing conditions, such as kidney disease, should avoid this diet due to the potential stress on the kidneys from high protein intake.

How to get started (if you choose to)

For those considering the simply carnivore diet, a gradual transition can help manage initial side effects like fatigue and digestive changes. Starting with fattier cuts of meat can help the body adapt to burning fat for fuel. Eating to satiety and focusing on a variety of animal products, including nutrient-dense organ meats, is recommended. Staying adequately hydrated is also crucial, especially in the early stages. Consulting with a healthcare professional or a registered dietitian before starting is highly recommended to ensure it's a suitable and safe choice for your individual health needs.

Conclusion

The simply carnivore diet is a highly restrictive, zero-carb eating plan based exclusively on animal products. While supporters tout benefits such as weight loss and improved metabolic health, these claims are largely based on anecdotal evidence, and potential risks like nutrient deficiencies and digestive issues exist. For many, the diet's simplicity is a major appeal, but its highly restrictive nature poses challenges for long-term sustainability and social situations. Before embarking on this path, it is essential to weigh the anecdotal benefits against the significant health concerns and consider consulting a medical professional to determine if this approach aligns with your health goals and needs. For those interested in exploring the potential health impacts and findings from a social media survey, the article by the NIH offers additional context.

Frequently Asked Questions

All plant-based foods are forbidden, including fruits, vegetables, grains, legumes, nuts, and seeds. Processed foods and high-lactose dairy are also typically excluded.

Yes, many individuals experience weight loss on the carnivore diet. This is often attributed to the diet's high protein and fat content, which increases satiety and reduces overall calorie intake.

The complete lack of dietary fiber can lead to constipation, as fiber is crucial for promoting healthy bowel movements. Some people find their digestive system adapts, but it is a common initial side effect.

The carnivore diet is a stricter version of a keto diet, aiming for zero carbs by eliminating all plant-based foods. Keto, by contrast, allows for limited amounts of low-carb vegetables, nuts, and seeds.

No, it is not safe for everyone. The diet is not recommended for pregnant or lactating women, children, or individuals with kidney issues. Consulting a doctor is essential before starting.

Due to the absence of plant-based foods, the diet can lack essential vitamins like C and E, as well as fiber. It is advisable to consider supplementation under medical supervision to prevent deficiencies.

The main motivation is often health-related, with proponents seeking to improve conditions like weight issues, diabetes, and autoimmune disorders by eliminating plant-based irritants and carbohydrates.