Since the social media boom, every industry has become trend‑driven, including health and nutrition. Whether you call it a marketing gimmick or the result of information overload, people increasingly consume what they are served through reels by influencers, brands, and self‑proclaimed nutrition experts.
With weight‑loss drugs flooding the market and protein‑forward approaches gaining popularity, people are actively looking for low‑carb meals. Amid this backdrop, searches for the carnivore diet topped the charts in 2025 and continue to remain a favourite among people trying to lose weight.
What Is A Carnivore Diet
The carnivore diet sits at the extreme end of the dietary spectrum, focusing on high protein intake and minimal carbohydrates. It requires individuals to consume only animal products, including fish, eggs, and meat, often complemented by dairy products. The diet is widely promoted as a way to lose weight and reduce dangerous fat, while completely eliminating vegetables, grains, seeds, and nuts.
But is this diet actually effective in reducing dangerous fats such as trans and saturated fats, which are associated with increased bad cholesterol? Let’s find out.
Does The Carnivore Diet Really Help You Lose Visceral Fat
Both experts agree that there is limited scientific evidence to suggest that the carnivore diet specifically reduces visceral fat. Dangerous fat can be reduced by stabilising insulin levels, lowering inflammation, and improving overall metabolic health.
Dangerous fat can be reduced by stabilising insulin levels, lowering inflammation, and improving overall metabolic health. Photo: Freepik
“A carnivore diet, by eliminating carbohydrates, can surely improve insulin sensitivity and reduce water retention temporarily, which might reflect quick fat loss. But that doesn’t always mean it is the only or the most sustainable way to target visceral fat,” explained Mugdha Pradhan, Functional Medicine Practitioner, Certified Breathwork Practitioner, and Founder and CEO of iThrive.
“The fat loss is overall not targeted to visceral fat. Also, there is no evidence that the carnivore diet is better than other diets for reducing dangerous fat,” added Ginni Kalra, Head of Dietetics at Aakash Healthcare, Delhi‑NCR.
Does The Fat Loss Happen Due To Diet Or Calorie Restriction
When you break down the mechanisms behind diet‑induced weight and fat loss, it becomes easier to distinguish what truly works.
According to Ginni Kalra, “Fat loss on a diet is not because the diet is special but because people are eating fewer calories and more protein.”
The expert explained the key factors that contribute to fat loss,
Eating fewer caloriesEating more protein makes people feel fuller and boosts their metabolismEating fewer carbohydrates helps regulate insulin, which helps with burning fat
“It is not the carnivore diet that is helping with fat loss but the fact that people are changing their eating habits,” the expert told NDTV.
Are There Any Metabolic Or Cardiovascular Risks Associated With The Carnivore Diet
Any diet followed to the extreme, without understanding balance, can backfire, doing more harm than good in the long term. In fact, it can do more harm than good in the long term. “A long-term carnivore approach can genuinely come with major concerns, especially if not done mindfully,” Mugdha Pradhan said.
Gut microbiome thrives on diversity. Removing that entirely can develop major imbalances. Photo: Freepik
“High intake of saturated fats without appropriate balance, lack of fibre, and absence of micronutrients might affect factors such as gut health, lipid markers, along with overall diversity in nutrition. Also, the gut microbiome thrives on diversity. Removing that entirely can develop major imbalances over a period,” she explained.
Does The Carnivore Diet Have Risks
Who should try the carnivore diet, and who should avoid it altogether? Further explaining the subject, the functional nutritionist said people with existing gut issues, thyroid imbalances, lipid abnormalities, or high stress levels should approach this diet with caution.
“Also, individuals who already have restricted patterns of eating or poor metabolic flexibility might not respond well to such an extreme approach,” Mugdha Pradhan told NDTV.
According to Ginni Kalra, a few potential risks include,
Increased risk of heart disease over timeHigher levels of bad (LDL) cholesterolPoor gut health due to the lack of plant‑based fibreDeficiencies in vitamin C, antioxidants, and dietary fibre
She also added that pregnant and breastfeeding women should avoid this diet entirely.
Safer And Sustainable Alternatives To The Carnivore Diet
Both experts agree that there are safer and more sustainable alternatives for fat and weight loss. The carnivore diet is highly restrictive and difficult to follow long-term. Once people stop following such an extreme regime, weight regain is common.
Visceral fat responds better to stable blood sugar levels, adequate protein intake, quality sleep, and regular strength training. Photo: Freepik
Mugdha Pradhan said, “A sustainable approach is the one that potentially balances protein, healthy fats, as well as controlled carbohydrates, while also supporting gut health and micronutrient intake.”
She added that visceral fat responds better to stable blood sugar levels, adequate protein intake, quality sleep, and regular strength training.
Supporting this view, Ginni Kalra stated that a high‑fibre diet rich in plant‑based foods and lean protein can support lasting fat loss. “For example, the Mediterranean Diet has been shown to reduce visceral fat and improve heart health,” she added.
How Can You Modify The Carnivore Diet
While the traditional carnivore diet excludes all plant foods, its restrictive nature makes it unsustainable. However, it can be modified to make it safer and more effective.
Ginni Kalra shared a few ways that you can lose fat without following any extreme diet
Consume animal-based food along with plant-based ingredients, especially vegetables and fruitsTransition into a low-carb diet instead of cutting down carbohydrates completely from your diet
The carnivore diet may deliver short‑term weight or fat loss, but it is not as powerful or effective as it is often portrayed. A balanced dietary approach that includes both animal‑ and plant‑based foods is safer, more sustainable, and far better for long‑term health.
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