Meat lovers, take note: The carnivore diet — a no-carb, all-meat approach to eating — is gaining popularity as a way to lose weight and improve health. But is cutting out entire food groups really a good idea?

We asked a nutrition expert to weigh in on the benefits, risks and what you need to know.

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Here’s how it works.

Does eating steak for breakfast, lunch and dinner sound like a dream come true?

“With the carnivore diet, you only eat animal products like beef, pork, chicken and fish,” says Shannon Haynes, RD, a registered dietitian at Backus Hospital. “You can still eat eggs and dairy, but only in small amounts.”

The idea is to help people lose weight by cutting out carbohydrates.

“That means no fruits, vegetables, grains, legumes, nuts or seeds,” says Haynes. “It’s essentially an extreme version of the keto diet.”

> Related: 9 Foods to Eat If You’re Trying the Mediterranean Diet

But does it actually help with weight loss?

It can – but there’s a catch.

“The idea is that by restricting carbs, the body will get energy by burning fat instead. That’s supposed to speed up the breakdown of fat, improve blood sugar and decrease inflammation,” says Haynes.

But studies don’t necessarily support this claim.

“We know that red meat increases inflammation, so that’s a risk,” says Haynes. “And this diet also eliminates foods that do decrease inflammation, like fruits, vegetables, nuts and seeds.”

And the carnivore diet can be extremely difficult to stick to.

“It’s true that this diet can show results – initially. But in the long term, it’s a very challenging diet to follow. It also comes with a host of other health risks,” Haynes cautions.

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5 reasons to rethink the carnivore diet.

Before you jump on board with the carnivore diet, it’s important that you know the risks.

1. Nutritional deficiencies

If you get rid of plant-based foods, you also miss out on all the essential vitamins and minerals they offer, including:

  • Vitamin C
  • Potassium
  • Magnesium
  • Fiber

2. Increased risk of heart disease

Eating more red meat can raise ‘bad’ LDL cholesterol and blood lipids, which is dangerous for heart health.

3. Gut health issues

Meat doesn’t contain any fiber, which can spell trouble for your digestion and result in constipation. It can also affect your gut microbiome, which is important for digestion and immunity.

4. Stress on your kidneys

Ketosis puts stress on your whole body – especially the kidneys. In some cases, it may even cause kidney stones.

5. Increased risk of colon cancer

A diet high in red or processed meats, coupled with low fiber intake, can actually increase your chances of getting colon cancer.

> Related: Fad Diets: The Way to Lose Weight, or a Bunch of Baloney?

Extreme diets are never the answer.

In general, eliminating entire food groups is a bad idea.

“This isn’t a diet that I ever recommend,” says Haynes. “Instead of cutting out a food group, try focusing on balance.”

Instead of filling your plate with one food group, try using the MyPlate approach to create a nutritious, well-balanced meal.

“This means filling a quarter of your plate with protein, a quarter with carbs, and half with vegetables,” Haynes explains. “This can help you create a balanced, satisfying plate, without cutting out your favorite foods.”