Why Quit the Carnivore Diet? Examining the Risks and Alternatives

October 26, 2025 •

4 min read

According to a 2021 study, self-reported improvements were common among carnivore diet followers, yet many still face significant health challenges and unsustainable dietary habits, prompting them to wonder why quit the carnivore diet is necessary. This restrictive eating plan, consisting solely of animal products, may deliver short-term results for some, but a growing body of evidence highlights serious long-term drawbacks that make it an unhealthy and unviable lifestyle for most.

Quick Summary

This article examines the health complications, nutritional gaps, and practical problems that compel individuals to move away from the carnivore diet. It covers topics like long-term cardiovascular disease risk, fiber deficiency, kidney and gut health issues, and social challenges.

Key Points

Cardiovascular Risks: High saturated fat and cholesterol intake from an all-meat diet can increase LDL ('bad') cholesterol, raising the risk of heart disease and stroke.
Nutrient Deficiencies: The absence of plant-based foods leads to deficiencies in essential vitamins (C, E, K), minerals (magnesium, potassium), and fiber.
Digestive Issues: A complete lack of dietary fiber can cause chronic constipation, gut microbiome imbalances, and potential long-term digestive problems.
Kidney and Liver Strain: The excessive protein load can stress the kidneys and liver, increasing the risk of kidney stones and gout, especially for those with existing conditions.
Sustainability and Social Challenges: The diet's restrictive nature is difficult to maintain long-term and can lead to social isolation and intense cravings.
Weight Loss Plateaus: Many followers experience a stall in weight loss due to metabolic adaptation and the diet's high caloric density, often prompting them to reconsider their approach.
Hormonal Imbalances: Low carbohydrate intake can disrupt hormonal balance, affecting thyroid function and stress hormones like cortisol, leading to fatigue and mood changes.

Health Concerns That Motivate Quitting

For many, the initial allure of rapid weight loss or the potential reduction of inflammation fades as persistent and serious health issues begin to surface. A significant motivating factor for people to quit the carnivore diet is the emergence of genuine health problems rather than just a plateau in weight loss. These issues range from digestive distress to more severe, systemic effects.

Cardiovascular Risks and Cholesterol

One of the most documented reasons to abandon the carnivore diet is the potential harm to cardiovascular health. The diet's heavy reliance on red meat and saturated fats can lead to a considerable increase in LDL (“bad”) cholesterol levels, a primary risk factor for heart disease. In a 2025 case study published in JAMA Cardiology, a man following a strict carnivore diet developed yellowish nodules (xanthomas) on his body due to excessively high cholesterol, which was resistant to medication. Many cardiologists argue that a diet lacking plant-based foods, which contain protective nutrients like fiber and antioxidants, puts a person at a higher risk of heart disease and stroke.

Kidney and Liver Strain

The carnivore diet’s high protein load puts additional stress on the kidneys, which must work harder to filter waste products. For individuals with pre-existing kidney conditions, this can be particularly dangerous. Moreover, some studies suggest that high protein intake can increase the risk of kidney stone formation and lead to elevated uric acid levels, potentially triggering gout. This is a major concern for those on the diet for an extended period.

The Problem of Nutrient Deficiencies

While animal products contain many vital nutrients, the complete absence of plant-based foods creates critical nutritional gaps. These deficiencies can lead to a cascade of health issues over time.

The Fiber and Gut Health Conundrum

The lack of dietary fiber is perhaps the most obvious nutritional deficiency of the carnivore diet. Fiber, found exclusively in plant foods, is crucial for digestive regularity and a healthy gut microbiome. Its absence can cause:

Constipation.
Changes in the gut bacteria balance (dysbiosis).
Increased intestinal permeability.
A potentially elevated risk of colon cancer over time.

Vitamin and Mineral Gaps

Without fruits, vegetables, and other plant sources, followers of the carnivore diet often fall short on several key vitamins and minerals. Deficiencies in Vitamin C, for example, can impair immune function and collagen synthesis. Deficiencies in Vitamin E, folate, and crucial electrolytes like magnesium and potassium are also common. While some proponents advocate for consuming organ meats, few people maintain consistent organ meat consumption necessary to fill these gaps, and deficiencies often manifest nonetheless.

Lifestyle and Sustainability Issues

Beyond the physiological risks, many discover that the carnivore diet is simply not sustainable in the long run. The social and psychological impacts can be just as difficult to manage as the physical ones.

Social Isolation and Cravings

Following a highly restrictive diet often leads to social challenges, making dining out or attending social events with family and friends difficult. The diet's rigidity can cause feelings of isolation and make long-term adherence challenging. Intense cravings for carbohydrates, sugar, and variety are common during the initial phase and can be difficult for many to overcome.

The All-Meat Diet is not 'Natural'

The argument that the carnivore diet aligns with ancestral human eating habits is misleading. While early hunter-gatherers ate meat, their diets were highly diverse and included a significant amount of plant matter like wild tubers and fruits, providing essential nutrients missing from a meat-only regimen. Furthermore, the meat consumed today often differs significantly in fat content from the lean meats of ancient ancestors.

Comparison of Carnivore Diet vs. Balanced Approach


Aspect	Carnivore Diet (Risks & Downsides)	Balanced Diet (Benefits)
Saturated Fat	High intake from red meat and dairy may increase LDL cholesterol, raising heart disease risk.	Focuses on healthy fats (unsaturated), helping to lower LDL cholesterol.
Fiber	Completely absent, leading to constipation and potential gut microbiome damage.	Rich in fiber from plant foods, essential for gut health and regularity.
Nutrient Variety	High risk of deficiencies in key vitamins (C, E, K, folate) and minerals (magnesium, potassium).	Wide variety of nutrients from diverse food groups, reducing deficiency risk.
Gut Health	Risk of dysbiosis due to lack of fiber; potential for gut inflammation.	Promotes a diverse and resilient gut microbiome through plant-based foods.
Long-Term Risk	Elevated risk of chronic diseases like heart disease, kidney issues, and certain cancers.	Associated with a lower risk of chronic diseases and better overall health outcomes.
Sustainability	Difficult for most to sustain long-term due to restrictions and health concerns.	Easier to maintain as it allows for variety and flexibility.

Conclusion: Making the Transition

For many, realizing that the carnivore diet is not a sustainable or healthy long-term solution becomes the primary motivation to quit. The diet's severe restrictions, potential health risks, and lack of long-term scientific backing often prompt individuals to seek a more balanced and evidence-based approach to nutrition. A transition back to a diet that includes fruits, vegetables, and fiber is often recommended by health professionals to restore nutrient balance, improve gut health, and lower the risk of chronic disease. Instead of embracing a rigid diet of elimination, focusing on moderation and whole foods is a more practical and effective strategy for lasting health. Ultimately, listening to one's body and prioritizing long-term well-being over a quick-fix trend is why quitting the carnivore diet is a sensible choice for many. To begin a healthier transition, consider exploring the benefits of less restrictive plans, such as the Mediterranean diet, which has strong evidence supporting its long-term benefits.

Explore the benefits of the Mediterranean diet for long-term health.

Frequently Asked Questions

Common health reasons include high LDL cholesterol levels, persistent digestive issues like constipation due to lack of fiber, increased strain on the kidneys and liver from high protein intake, and deficiencies in vital nutrients like Vitamin C and folate found primarily in plant foods.

Yes, it can. A weight loss plateau is a common reason people quit, as it's easy to consume too many calories from high-fat animal products like butter and fatty meats, stalling progress. Metabolic adaptation also occurs, where the body becomes more efficient at using fewer calories.

The diet's complete lack of dietary fiber negatively impacts gut health by reducing the diversity of beneficial gut bacteria. This can lead to digestive problems, gut inflammation, and may even be linked to an increased risk of colon cancer.

For most people, no. The diet is extremely restrictive and lacks long-term research to support its safety and effectiveness. Social isolation and difficulty with adherence often make it unsustainable, and many health professionals recommend more balanced approaches.

Yes, successfully quitting often involves a slow reintroduction of nutrient-dense carbohydrates, such as fruits, vegetables, and whole grains. This helps restore a balanced intake of fiber, vitamins, and minerals, as recommended by dietitians.

Many people report a reduction in the obsessive cravings for carbs and sugar they experienced during the diet. Reintroducing a variety of foods can also lead to improved social well-being and reduced feelings of restriction and isolation.

A balanced, whole-foods approach like the Mediterranean diet, which includes plenty of fruits, vegetables, whole grains, and healthy fats alongside lean protein, is often recommended as a more sustainable and evidence-based alternative.