When I started the carnivore diet, one of the most common things I heard from people around me was, “How long will you have to eat this way?!” And it’s a fair question. Eating a diet of only meat, fish, and certain animal-based products like eggs and dairy seems pretty restrictive and extreme to most. So, is the carnivore diet sustainable long term?
Many people have reported being on the carnivore diet for years & even decades, while maintaining good health, free from nutritional deficiencies. Natives around the world, such as Inuit & Maasai, who eat a predominantly meat-based diet, with the absence of plants, have also thrived for thousands of years eating this way.
While I am far from calling myself a long-term carnivore, there are legitimate concerns about whether eating this way is sustainable, or even safe long term. In this article, I’ll discuss:
- Is the carnivore diet safe/healthy long term?
- Is the carnivore diet sustainable in practical terms?
- What to be aware of if this is a long-term diet for you.
- How to successfully maintain a carnivore diet on a long-term basis.
Is the Carnivore Diet Safe Long Term?
One of the primary concerns about the carnivore diet is the possible nutrient deficiencies and health risks that might arise from not only cutting out the majority of food groups, such as fruits, vegetables, and grains, but also eating large amounts of animal foods.
Disclaimer: The information on this site is provided for general informational & educational purposes only, & is not a substitute for professional advice. I am simply someone passing on information that I have found useful to myself. For full disclaimer, click here.
Safety is important of course, and as we know, many nutritional deficiencies don’t necessarily show up until many years later. And we need to not only look at whether the diet is safe in the short term, but also if it is safe in the longer term.
We can do this by looking at:
- Historical data of people who ate this way
- Scientific data pointing to long term expectations on the diet
Historical Data on People Who Had a Meat Based Diet
We can see from people such as the Inuit and Maasai, that meat-based diets are not only possible, but they are also diets where people have thrived for several thousands of years, without suffering from the lifestyle diseases of the west.
Let’s take a look at what each of these cultures typically ate:
The traditional Inuit diet consisted mainly of (source):
- Meat from marine animals, such as:
- seals
- walruses
- whales
- Fish
- Birds
- Land mammals, such as:
- caribou
- muskoxen
They did not have any access to fruits or vegetables, but they did have access to seaweed, grass, roots and berries, which made up a very small percentage of their diet. They also ate the organs, bones, and skin of the animals, including the blubber, which meant the diet was high in fats and proteins, but extremely low in carbohydrates.
Inuit’s did not have access to fruits and vegetables, but they did consume some plant-based foods such as seaweed and berries.
The traditional diet of the Maasai consisted of (source):
- meat from:
- goat
- sheep
- cattle
- fish
- milk
- blood from their cattle
The Maasai also ate small amounts of plant-based foods such as honey, wild fruits and tubers, but it was a very small part of their diet. We can see again, that the diet consistently mostly of fats and proteins, whilst being very low in carbohydrates.
These are 2 examples of generations of people thriving on a meat-based diet. And we also know that prior to this, our ancestors ate a predominantly animal based diet, with access to few fruits, seeds, nuts, etc. only during certain seasons, and only in small amounts.
So, from a historical perspective, it looks like humans thrive on a meat-based diet long term, and humans today, are genetically the same as their late ancestors. But what about the science…?
Scientific Data on the Carnivore Diet Long Term
Are there any scientific studies to suggest the carnivore diet is safe long term? Other than the historical data above, there are currently very little scientific studies on the carnivore diet long term.
However, this study shows a study done on over 2000 people who went on the carnivore diet, where the overwhelming majority of people reported an improvement in well-being, including chronic disease, mental health, etc.
This is of course not a long-term study, but it does support the countless anecdotal stories of people going on the carnivore diet and having a major improvement in their health and well-being.
In terms of nutrient deficiencies, and assuming that liver is being eaten occasionally in addition to other meats, the nutrients that are missing from the carnivore diet are:
- Fiber
- Calcium
- Magnesium
- Potassium
Fiber is a controversial nutrient among carnivore eaters, as the argument is that you ‘need fiber for your digestive system to work efficiently’, but people on a meat-based diet claim to have very easy digestion. And given that our ancestors also ate this way, we can assume that this difficulty didn’t exist for them either, or they would have adjusted their diet to compensate.
The other 3 on the list; calcium, magnesium and potassium are the reason why many people on the carnivore diet decide to supplement with electrolytes, which is essentially a combination of calcium, magnesium and potassium.
FUN FACT: Salt is a great source of calcium, potassium and magnesium (electrolytes). When on the carnivore diet, it is a good idea to salt your food generously, to ensure you get enough of these essential nutrients.
So, in terms of the carnivore diet being nutritionally safe, there is not enough data showing long term consequences of eating this way. However, there is very solid historical data to show that humans have thrived for generations on a heavily meat-based, or all meat based diet.
Is the Carnivore Diet Easy to Follow Long Term?
Now we’re going to discuss the practicalities of following this diet. And there’s no denying that the food list is LIMITED! Before I started the carnivore diet, I assumed it would be hugely difficult to have such few foods I was allowed to eat.
But in fact, that wasn’t the case at all. I found it liberating to have to only choose out of a few items! The simplicity of the diet made it surprisingly easy to follow. And it the complication of will power and decision making of following a diet out of the scene.
Here are some of the reasons why the carnivore diet is sustainable:
- simplicity – less decisions to make about what food to eat; no calorie counting; no macro balancing.
- high satiety – high protein & fat means you’re less likely to get hungry between meals.
- stable blood sugar levels – reduction in sugar cravings and better energy levels.
On the other hand, there are things that may make the carnivore diet unsustainable. Here are some of them:
- too restrictive – there might not be enough variety for you to sustain long term.
- socially awkward – it is different to the standard American diet, making social situations awkward.
These things may make it difficult to sustain a meat only diet long term. I like to take a more relaxed approach, where I eat almost 100% carnivore, but allow myself to occasionally eat outside of the diet as long as it is a one off. But this is going to be down to the individual to decide what is right for them.
NOTE: If you’re considering sustainability of the carnivore diet in terms of cost, check out my article, “Is the Carnivore Expensive?”
Things to Be Aware of on a Carnivore Diet Long Term
As we have learned from the information above, there are no scientific studies that show the long effects of the carnivore diet, but there is plenty of anecdotal evidence that it is a diet that you can potentially thrive on.
NOTE: If you’re wondering how long it might take for you to see results on the carnivore diet, check out my article here, where you can get a rough timeline.
If you want to be sure that you will not develop nutritional deficiencies, or have any adverse effects by following the carnivore diet long term, here are some 5 tips to make sure that you are getting the best out of a meat only diet…
#1: Consider Taking Supplements When on the Carnivore Diet
As we mentioned earlier, there are some nutrients that you may not be getting enough of, so it may be worth taking the following supplements:
- Liver supplements (if you are not eating liver)
- Omega 3 supplements (if you are not eating oily fish)
- Electrolytes (if you don’t salt your food too much)
TOP TIP: Including liver and oily fish in your diet once a week is a great way to ensure you are getting good doses of essential nutrients into your body.
#2: Make Sure You Eat Enough on the Carnivore Diet
Because the food on the carnivore diet is so satiating, it is really easy to under-eat, and not get enough calories. Now, this may be tempting if you are trying to lose weight, but it is dangerous to chronically not get enough calories to sustain your body.
And if you want to be on the carnivore diet, you must make sure you are getting enough calories. If you are feeling too full, try sitting down for meals more often (3 times a day), and sit with a variety of meats in your plate rather than just one. This’ll help you eat more.
#3: Be Kind to Yourself During Set Backs on the Carnivore Diet
If you are planning to follow the carnivore diet long term, it is super important to be kind to yourself if you go off-plan. It is inevitable that there will be times when you stray, either intentionally, or if you get stuck with no suitable food around.
It is super important to be kind to yourself by letting yourself know how well you are doing overall, and putting into context that going off the diet slightly, and on the odd occasion, is not going to undo all your progress.
NOTE: If you’re struggling with sugar cravings, check out my article, “19 Effective Ways to Handle Sugar Cravings on the Carnivore Diet“.
Remember that even the Inuit & Maasai traditionally had access to some plant foods, which they ate occasionally. Focus on getting back on track, rather than the fact that you didn’t do things 100% perfect.
#4: Consider a More Relaxed Version of the Carnivore Diet
One version of the carnivore diet includes fruit and honey. If you are on the diet long term, consider using fruit and honey in addition to your regular food as a way of veering without too much detriment.
You can save these ‘treats’ for special occasions where you will be with people expecting you to join in with the food celebrations.
NOTE: It’s important to carefully observe how your body feels after consuming any fruit or honey, as each individual will be different. Upon observation, decide if it is ok for you to consume it regularly or not.
#5: Have Regular Health Checks
Regardless of what you’re eating, but especially if you’re eating a restricted diet, it is a good idea to regularly have health checks, where you can monitor your nutrient levels and overall health in collaboration with a healthcare professional.
That way, if anything does come up, it can be picked up early enough for you to make any changes you need to.
From a sustainability standpoint, being carnivore is entirely possible if the focus is on the majority, rather than the few times you stray. But it is also essential to keep in mind that individual experiences with the carnivore diet may vary, and its long-term effects on an individual’s health may depend on factors like genetics, activity levels, and overall lifestyle choices.
Take note of the tips mentioned above to help ensure sustainability on the carnivore diet, and remember to consult with a healthcare professional before embarking on any new diet plan.