The carnivore diet is a simple, nutrient-dense approach to eating that eliminates plants, processed foods, and carbohydrates, focusing solely on animal-based foods. Despite its proven health benefits, it faces relentless criticism fueled by myths, outdated science, and narratives driven by the processed food and plant-based industries.

Here are the top 20 lies about the carnivore diet, the truth behind them, and the studies that prove why this way of eating aligns with human health and biology.

Lie #1: The Carnivore Diet Causes Nutrient Deficiencies

Does the carnivore diet cause nutrient deficiencies?
Critics argue that cutting out fruits, vegetables, and grains will result in deficiencies of vitamins, minerals, and fiber.

The Truth:

Animal-based diets provide all essential nutrients in bioavailable forms. Liver is one of the richest sources of vitamin A, red meat delivers highly absorbable heme iron, and fish supplies omega-3 fatty acids. Vitamin C needs are significantly lower on a low-carb diet because glucose competes with vitamin C for cellular uptake.

Scientific Evidence:

• Hallberg & Hulthén (2000): Demonstrated that heme iron from meat is better absorbed than non-heme iron from plants.
• Stefansson (1956): Documented that Inuit populations thrived on nutrient-dense animal-based diets with no deficiencies.

👉 Carnivore Diet Nutrition: Everything You Need to Know

Lie #2: You Need Fiber for a Healthy Gut

Do you need fiber for a healthy gut?
Fiber is promoted as essential for digestion, bowel regularity, and overall gut health.

The Truth:

Fiber is not required for gut health, and many people on the carnivore diet report relief from bloating, constipation, and IBS. Fats provide soothing effects on the gut lining, while a low-residue diet reduces irritation.

Scientific Evidence:

• Ho et al. (2012): Found that removing fiber improved constipation and other gastrointestinal symptoms.
• Eswaran et al. (2013): Showed that low-fiber diets can reduce bloating and abdominal discomfort.

👉 How the Carnivore Diet Heals Your Gut

Lie #3: Meat Causes Cancer

Does meat cause cancer?
This myth stems from epidemiological studies that claim red meat is a carcinogen.

The Truth:

The studies linking red meat to cancer are observational and fail to control for confounding factors such as smoking, alcohol, and processed food consumption. Unprocessed meat has no proven causal link to cancer.

Scientific Evidence:

• Alexander et al. (2015): A meta-analysis found no evidence linking red meat to colorectal cancer when confounders were accounted for.
• Klurfeld (2018): Critiqued the limitations of the studies used by the WHO to label meat as a carcinogen.

👉 Is Red Meat Healthy or Harmful?

Lie #4: High-Protein Diets Damage Your Kidneys

Does a high-protein diet damage your kidneys?
Critics claim that high-protein diets overwork the kidneys, leading to kidney damage.

The Truth:

This myth originates from studies on individuals with kidney disease and does not apply to healthy people. Protein intake is safe and beneficial for most individuals.

Scientific Evidence:

• Martin et al. (2005): Found no evidence that high-protein diets harm kidney function in healthy adults.
• Bilsborough & Mann (2006): Concluded that high-protein diets are safe for kidney health.

Lie #5: You Need Carbs for Energy

Do you need carbohydrates for energy?
Carbohydrates are often described as the body’s preferred energy source.

The Truth:

The body adapts to using fat and ketones for energy in the absence of carbohydrates. Gluconeogenesis provides sufficient glucose for essential functions.

Scientific Evidence:

• Volek et al. (2004): Found that fat-adapted athletes perform as well or better than carb-dependent athletes.
• Cahill (2006): Highlighted the efficiency of ketosis for brain and body energy.

👉 Why the Carnivore Diet Boosts Energy

Lie #6: Carnivore Diets Lead to Heart Disease

Does the carnivore diet cause heart disease?
Saturated fat and cholesterol have long been demonized as causes of heart disease.

The Truth:

Saturated fat and cholesterol are not directly linked to heart disease. Carnivore diets improve key markers such as HDL and triglycerides, which are better predictors of cardiovascular health.

Scientific Evidence:

• Siri-Tarino et al. (2010): Showed no significant association between saturated fat and heart disease.
• Astrup et al. (2019): Found that dietary cholesterol has minimal impact on blood cholesterol levels.

👉 Saturated Fat and Heart Health

Lie #7: Meat Rots in Your Colon

Does meat rot in your colon?
Some claim that undigested meat sits in the colon, causing toxicity and disease.

The Truth:

Meat is fully digested and absorbed in the small intestine, leaving little residue for the colon. This claim misunderstands basic digestion.

Scientific Evidence:

• Jensen et al. (2007): Explained that proteins and fats are broken down and absorbed long before reaching the colon.
• Vangay et al. (2018): Found that animal-based diets reshape the gut microbiome in beneficial ways.

Lie #8: The Carnivore Diet Weakens Bones

Does the carnivore diet weaken your bones?
Protein is often said to leach calcium from bones, increasing the risk of osteoporosis.

The Truth:

Protein improves calcium absorption and bone strength. Animal foods rich in vitamin D and K2 further support bone health.

Scientific Evidence:

• Dawson-Hughes et al. (2002): Found that high-protein diets improve bone mineral density.
• Sato et al. (2016): Showed that vitamin K2 from animal sources enhances bone strength.

👉 Bone Health on an Animal-Based Diet

Lie #9: The Carnivore Diet Is Unsustainable

Is the carnivore diet unsustainable?
Critics argue that a meat-heavy diet is harmful to the environment and unsustainable.

The Truth:

Regenerative farming practices make meat production sustainable, improving soil health and reducing greenhouse gas emissions.

Scientific Evidence:

• Stanley et al. (2018): Found that regenerative grazing significantly reduces carbon footprints.
• Teague et al. (2016): Highlighted the environmental benefits of livestock integration in agriculture.

👉 Sustainability and the Carnivore Diet

Lie #10: The Carnivore Diet Harms Mental Health

Does the carnivore diet harm mental health?
Some claim that eliminating carbohydrates leads to brain fog and poor mood.

The Truth:

Many people report improved mental clarity and emotional balance on a carnivore diet. Ketones are a stable, clean fuel for the brain, reducing sugar crashes and inflammation.

Scientific Evidence:

• Westman et al. (2007): Found that low-carb diets improved symptoms of depression and anxiety.
• Lindeberg et al. (2007): Showed that ketogenic diets reduce inflammation markers linked to mood disorders.

👉 Mental Clarity and Carnivore Eating

Lie #11: You Can’t Build Muscle on a Carnivore Diet

Can you build muscle on a carnivore diet?
The claim that carbohydrates are essential for muscle growth has been perpetuated by sports nutritionists and the fitness industry.

The Truth:

Protein is the most important macronutrient for building muscle, and the carnivore diet provides all essential amino acids in abundance. Fat provides the energy needed for intense workouts. Many athletes and bodybuilders thrive on low-carb, high-protein diets.

Scientific Evidence:

• Morton et al. (2018): Found that protein intake correlates strongly with muscle growth in resistance training.
• Antonio et al. (2016): Showed that high-protein diets support muscle maintenance and growth without adverse effects.

👉 How to Build Muscle on the Carnivore Diet

Lie #12: You Need Vegetables for Antioxidants

Do you need vegetables for antioxidants?
It’s commonly believed that antioxidants only come from fruits and vegetables, making them essential for health.

The Truth:

Animal-based foods contain powerful antioxidants, such as taurine, carnosine, and CoQ10, which combat oxidative stress and inflammation. These compounds are more bioavailable than many plant-based antioxidants, meaning your body can absorb and use them more effectively.

Scientific Evidence:

• Schaffer et al. (2010): Highlighted taurine’s role as an antioxidant.
• Hipkiss (2009): Found that carnosine protects against oxidative damage and supports cellular health.

Lie #13: Meat Is Expensive and Only for the Wealthy

Is the carnivore diet too expensive for the average person?
A common argument is that a meat-based diet is unaffordable for most people.

The Truth:

The carnivore diet can be tailored to any budget. Affordable cuts of meat, such as ground beef, chicken thighs, pork shoulder, and organ meats, provide excellent nutrition at a fraction of the cost of many plant-based foods or processed vegan substitutes. Buying in bulk, shopping locally, or choosing frozen options can further reduce costs.

Scientific Evidence:

• Robinson et al. (2021): Demonstrated that animal-based diets can be cost-effective compared to plant-based alternatives when factoring in nutrient density and satiety.

Lie #14: Carnivore Diets Are Boring

Is the carnivore diet boring?
It’s often argued that eating only animal-based foods lacks variety and flavor.

The Truth:

A carnivore diet includes a surprisingly wide range of flavors and textures, from steak and bacon to eggs, seafood, and dairy. Cooking methods like grilling, slow-roasting, smoking, and searing provide variety, while organ meats and bone broths add richness to meals. For those who allow seasonings, natural herbs and spices can further enhance the dining experience.

Lie #15: The Carnivore Diet Leads to Vitamin C Deficiency

Does the carnivore diet cause scurvy or vitamin C deficiency?
Critics warn that the lack of fruits on a carnivore diet causes scurvy due to insufficient vitamin C intake.

The Truth:

Vitamin C requirements are much lower on a low-carb diet because glucose competes with vitamin C for cellular uptake. Additionally, fresh meat contains small amounts of vitamin C, which are sufficient for preventing deficiencies.

Scientific Evidence:

• Stefansson (1956): Documented that Inuit populations consuming only meat and fish had no cases of scurvy.
• Kuipers et al. (2010): Found that low-carb diets reduce vitamin C requirements by lowering oxidative stress.

👉 Why the Carnivore Diet Prevents Scurvy

Lie #16: The Carnivore Diet Is Only for Weight Loss

Is the carnivore diet just a weight-loss fad?
Some claim the carnivore diet is just another trendy diet for shedding pounds quickly.

The Truth:

While weight loss is a common benefit, the carnivore diet offers much more. It improves digestion, reduces inflammation, stabilizes blood sugar levels, and promotes mental clarity. Many adherents use the diet to reverse chronic conditions, enhance athletic performance, and optimize their long-term health.

Scientific Evidence:

• Sharman et al. (2002): Found that low-carb, high-fat diets improve biomarkers for cardiovascular and metabolic health.
• Volek et al. (2005): Demonstrated that ketogenic diets benefit overall health beyond weight loss.

Lie #17: The Carnivore Diet Causes Hormonal Imbalances

Does the carnivore diet disrupt hormones?
Critics suggest that cutting out carbohydrates disrupts hormones like thyroid, cortisol, and sex hormones.

The Truth:

The carnivore diet supports hormonal health by providing the fats and proteins essential for hormone production. Many people report improved energy, libido, and menstrual cycle regularity. A low-carb lifestyle reduces insulin resistance, a key driver of hormonal imbalance in conditions like PCOS.

Scientific Evidence:

• Volek et al. (2005): Found that low-carb diets improve insulin sensitivity, which positively impacts hormone regulation.
• Cahill (2006): Showed that ketones provide stable energy, reducing cortisol spikes and promoting a balanced hormonal environment.

Lie #18: The Carnivore Diet Leads to Chronic Fatigue

Does the carnivore diet cause energy crashes?
It’s argued that eliminating carbs results in energy crashes and long-term fatigue.

The Truth:

Once fat-adapted, individuals on the carnivore diet report increased and sustained energy levels. Fat and ketones provide a steady, clean energy source that avoids the blood sugar spikes and crashes caused by carbohydrates.

Scientific Evidence:

• Volek et al. (2004): Found that ketogenic diets enhance endurance performance by providing consistent energy.
• Phinney et al. (1983): Demonstrated improved energy utilization in fat-adapted individuals.

Lie #19: The Carnivore Diet Lacks Variety in Nutrients

Does the carnivore diet lack nutrient diversity?
It’s often claimed that eating only animal products limits nutrient diversity.

The Truth:

The carnivore diet includes a broad spectrum of nutrients when consuming nose-to-tail. Organ meats, eggs, seafood, and dairy provide all essential vitamins and minerals, including B vitamins, iron, zinc, selenium, and omega-3 fatty acids.

Scientific Evidence:

• Clemens et al. (2020): Showed that carnivore diets meet or exceed daily nutrient requirements when following a nose-to-tail approach.

Lie #20: The Carnivore Diet Is a Passing Fad

Is the carnivore diet just another fad diet?
Critics claim the carnivore diet is a short-term trend that will fade over time.

The Truth:

Animal-based diets are deeply rooted in human history. From the Inuit to the Maasai, cultures around the world have thrived on meat-centric diets for centuries. The rise in popularity today is a return to ancestral eating patterns, supported by modern science.

Scientific Evidence:

• Cordain et al. (2000): Highlighted the macronutrient composition of ancestral diets, which were heavily animal-based.
• Milton (1999): Argued that meat consumption played a critical role in human evolution.

Conclusion

The carnivore diet is often misunderstood and misrepresented by critics, but the evidence overwhelmingly supports its health benefits. From improved mental clarity and digestion to better metabolic health and sustainability, the carnivore diet is far more than a fad—it’s a return to the way humans were designed to eat.