To lead healthier lives and avoid processed foods, sugar, and other dietary triggers, some people explore different eating plans that support their well-being. One approach that has gained attention is the meat-only or carnivore diet, praised for reducing cravings and helping people feel full for longer. But is it all that?
Since meat is a primary source of protein, an essential component of our daily nutrition, some may wonder if relying solely on meat is sufficient to maintain good health.
Experts unpack what it means to eat only meat and discuss the role of protein in our bodies.
Variety is the spice of life
Sibongiseni Dalasile from Khayelitsha in Cape Town struggled with weight issues for over two decades. Along her journey, she came across the carnivore diet, but it never appealed to her.
“I never considered it,” she says. “Firstly, I don’t like eating food without variety. Grains, vegetables, fruit, and meat all play a role. For me, cutting everything else out is just boring.”
Another major concern for her was the fat content in meat.
“Imagine relying on meat alone. Too much fat can increase cholesterol.”
Sibongiseni Dalasile
“As much as I struggled with a big body, some diets just never made sense to me.”
When she sought professional help, a dietitian advised her to stick to lean meats, about the size of her palm, alongside a balanced intake of other food groups.
Athandile Cutshwa, a gym fanatic and marathon runner from Kuilsriver in Cape Town, also says the carnivore diet wouldn’t suit her lifestyle.
“As much as I love protein sources like eggs and meat, I wouldn’t try this type of diet,” she says. “As a runner, I need a variety of food for different health benefits. For example, I need carbs for energy, especially on my running days.”
Cutshwa adds, “Protein is no exclusion, but in moderation. I also need other foods and plenty of water. Only meat? I’ve seen it, but I’d rather pass.”
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Meat-only diet lacks key nutrients
An only-meat diet is not healthy because it leads to nutrient imbalance, warns Tshwane-based registered dietitian Zandile Mengwai.
She explains that cutting out entire food groups deprives the body of essential nutrients. Carbohydrates provide energy, fibre from grains supports healthy digestion, and fruits and vegetables offer vitamins and minerals crucial for immunity, protection against nutrition-related diseases, brain development, vision, strong bones, and more.
“A balanced diet that includes all food groups is recommended to ensure adequate nutrition.”
Zandile Mengwai
She adds, “An all-meat diet increases the risk of digestive problems, high cholesterol, stroke, heart disease, gout, kidney failure, and liver problems due to excessive protein consumption.”
Mengwai notes that patients with autoimmune diseases might be advised to avoid foods that trigger inflammation, which include processed meat, refined carbs, and fatty foods. They might benefit from foods that ease inflammation, like fish, fruits and vegetables, and whole grains.
She says this diet is not advisable due to its limited nutrient profile and lack of scientific evidence supporting its benefits.
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Concerns over meat-only meals
The nutrition lead at the Heart and Stroke Foundation South Africa, Shonisani Nephalama, says the carnivore diet – despite its recent popularity – is not endorsed by South Africa’s national nutrition guidelines or reputable dietetic practice.
This is due to its exclusion of essential food groups such as fruits, vegetables, and whole grains.
She explains that fruits, vegetables, and whole grains provide essential nutrients like fibre, vitamins A and C, folate, and minerals such as potassium – nutrients that cannot be obtained from meat alone.
Without these important food groups, she says, nutrient deficiencies can occur, leading to various health issues.
“The high intake of saturated fat, cholesterol, and trans fat can increase the risk of heart disease.”
Shonisani Nephalama
“Excessive salt and protein consumption may also strain the kidneys, potentially leading to complications,” cautions Nephalama.
She also notes that inadequate calcium and vitamin D intake can compromise bone health, particularly in women, who are already at higher risk for osteoporosis with age.
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Balance over restriction
Cari Erasmus, a registered dietitian with the Heart and Stroke Foundation, tells Health For Mzansi that the long-term effects of an all-meat diet remain poorly understood due to limited research and reliance on self-reported data rather than rigorous controlled studies.
“Claims of weight loss and improved blood sugar control are not supported by robust scientific evidence. In contrast, a substantial body of research highlights the importance of a healthy gut microbiome for overall well-being, influencing heart, skin, and mental health.”
Erasmus notes that the gut microbiome refers to the trillions of microorganisms living in your digestive system.
“It plays a huge role in your overall health, influencing digestion, immune function, vitamin production, and even mood and mental health.”
She further notes that a diet rich in fibre from fruits, vegetables, legumes, and whole grains, which feeds good bacteria, is essential for maintaining a balanced gut microbiome, a component largely lacking in all-meat diets.
“The Heart and Stroke Foundation advocates for a balanced diet focusing on whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.”
Cari Erasmus
She explains that healthy eating emphasises variety and moderation rather than cutting out entire food groups. Some people with specific health needs, such as those with a food allergy or auto-immune disease, might consider an elimination diet or a modified version of their current diet; however, it’s essential to do this under medical supervision.
An all-meat diet, she says, is generally not recommended due to potential nutrient deficiencies and health risks. Consulting a healthcare professional or registered dietitian before making significant dietary changes is also crucial, explains Erasmus.
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