Carnivore Diet Plan – Overview
As the name implies, a carnivore diet is a meal plan that only comprises entirely animal-based foods.
Animal-based foods include eggs, fish, meat, poultry and certain daily products and exclude all other foods fruits, grains, nuts and veggies.
In order to get the benefits of calorie restriction, a person following the diet will have to eat 1-3 meals each day within a 6 to 10-hour timeframe.
Like the Ketogenic diet, the carnivore diet eliminates all carbs and replaces them with animal fats.
This eating approach is based on the concept that more meat intake helped the ancestors adapt and that high-carb diets are to blame for the current epidemic of chronic illnesses.
One major argument for this diet is that there are numerous examples of cultures that only consumed meat and lived remarkably healthy lives throughout documented history.
That said, let’s look at this diet in more detail, including its varieties and how to survive the first month.
Types of Carnivore Diet Plans
Carnivore Adjacent Diet Plan
An adjacent carnivore diet may suit you if a comprehensive carnivore diet seems too daunting or if you simply can’t imagine cutting out any plant foods. Consider it a set of training wheels.
Whole and fatty animal foods account for 80 – 90% of calories in this diet. Therefore, get the nutrient-packed benefits of ruminant beef, fish, full-fat dairy, pork and poultry.
The remaining 10 – 20% of calories can come from low-carb fruits and veggies.
Elimination (Lion) Carnivore Diet Plan
As the most restrictive type of carnivore diet, the lion diet only allows ruminant animal flesh. Salt and water are the only additional ingredients in this diet.
The lion diet was designed to be a starting point for restoring health and overall wellbeing.
It considers the unfortunate reality that most physicians receive less than 15 hours of dietary training, despite the fact that diet and lifestyle are the most vital health variables.
The lion carnivore diet plan puts you back in control of your metabolic health by eliminating all harmful foods and gradually reintroducing select meals.
In essence, you are the focus of your nutritional research.
Nose-to-tail Carnivore Diet Plan
The nose-to-tail-whole-animal diet emphasizes the importance of healthy fats and nutrient-dense organ meats over anything else.
It’s how our predecessors ate, and it’s a tradition followed among hunter and gatherer communities.
Standard Carnivore Diet Plan
A typical carnivore diet includes eggs, fish, meat, poultry and even dairy for those who aren’t lactose intolerant. You’ll probably start experimenting with organ meats as well.
Surviving The First 30 Days of an All-Meat Diet Plan
Before adopting the carnivore diet plan, it’s essential to know that the first 30 days are the hardest. So there are a couple of things you should know to make the transition easier:
Don’t Give Up Even When You Don’t Feel Okay
During the first week of the diet, you’ll likely experience headaches, fatigue and other flu-like symptoms.
This is a typical part of the journey as your body adjusts to depending on fats rather than carbohydrates for energy.
Expect Your Appetite to Vary
You’ll have days when you want to eat constantly and days when you don’t want to think about eating at all. Once your body has been familiarised with the diet, your appetite will adapt.
Get a Blood Test
Get your blood tested before you commence the carnivore diet plan and again after about two months.
Since everyone’s metabolic demands are different, it’s crucial to know if the diet is compatible with your body.
Carnivore Diet Plan FAQs
Can I Eat Dairy and Eggs?
Yes, if you’re on this diet just to lose weight. But if you’re trying to correct an autoimmune issue, wait until after 2 to 4 weeks.
This is because both dairy and eggs have been reported to have inflammatory properties and should be eaten sparingly and cautiously.
Can I Take Eat Meats While on a Carnivore Diet Plan?
No. Grass-fed animal products should be your sole source of nutrition.
To extend the useful life of processed meats like bacon and other lunch meats, carcinogenic additives like artificial nitrates are commonly used, which can negatively impact your overall wellbeing.
Can you Develop Muscle on A Carnivore Diet Plan?
Of course, it must be combined with physical activity! Plenty of people on platforms such as MeatRx credit the carnivore diet for muscle growth.
This is because the average protein consumption has increased.
Does A Carnivore Diet Plan Put You in Ketosis?
While ketosis isn’t the intended result of the carnivore diet, it often comes up.
This is due to the fact that the diet targets zero carbohydrates, so your body will learn to prioritize burning fat for energy over carbs and sugars.
Does A Carnivore Diet Plan Work for Athletes?
Yes, in fact, many athletes believe that carbohydrate-derived glucose is the best source of rapid and immediate energy for sports and workouts.
On a carnivore diet plan, your body will undergo a process known as gluconeogenesis, where protein is transformed into just enough glucose for specific physiological functions.
Grass-Fed or Grain-Fed Meats?
This is a contentious subject with strong arguments on both sides. Grass-fed beef is more nutritious but lower in fat, whereas the higher fat content in grain-fed beef compensates for its nutritional deficits.
How Long Does It Take to Adapt to a Carnivore Diet Plan?
Approximately 30 days. If you’re like most people, you’ve spent your whole life-consuming carbs. As a result, it’ll take you some time to adapt.
How Much Meat Should I Eat Per Day on A Carnivore Diet Plan?
The carnivore diet isn’t based on calorie counting. It’s an elimination diet that seeks to remove inflammatory foods and other elements that have been introduced by modern nutrition.
You should eat until you’re satisfied or until you’ve met your calorie target (if you have one).
In the end, it’s up to you. However, when it comes to bone marrow and liver, there are recommended amounts of 8oz. and 6.5oz. respectively per serving.
What Should I Drink on a Carnivore Diet Plan?
Ideally, it should only be water. However, if you’re not worried about the potential inflammatory properties of other drinks such as coffee and tea, you can add them to your diet.
All in all, while there may be several health benefits of following the carnivore diet plan, there are some downsides as well.
Therefore, if you want to adopt any variety of this restrictive regimen, consult a physician to see if it’s ideal for your body.
Carnivore Cheesecake (Video Recipe)