7-day Meal Plan For Carnivore Diet | Listonic Meal Plan (2024)

FAQs

What should I eat the first week of the carnivore diet? ›

An individual typically requires between 1-2 pounds of meat per day, though this will vary based on age, sex, weight, and activity level. For a person needing 2,000 calories daily, this might translate to about 1.5 pounds of ground beef (assuming 300 calories per 100 grams with a 75/25 lean to fat ratio).

A Carnivore diet is high in fat, high in protein, and very low in carbs. In other words, Carnivore macros align with high-protein Keto macros. The Carnivore diet macros ratio is about 50 to 75 percent fat, 20 to 35 percent protein, and 0 to 5 percent carbs.

Steady Progress: Typical Timeline of Noticeable Changes. Once your body has adapted to the carnivore diet, you'll begin to notice more profound carnivore diet results around the 3-6 week mark. Weight loss can become apparent during this time, as your body continues to burn fat for energy.

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products. Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese.

Adherents to the carnivore diet may report variable energy levels as their bodies transition into ketosis, a state where ketones become the primary energy source. This shift can lead to an initial phase of fatigue and headache, attributable to the body adapting to the absence of carbohydrates.

Some carnivore enthusiasts even go for an 80/20 carnivore diet. This means 80% fat and 20% protein — no carbs at all. This fat-to-protein ratio carnivore diet is typically for experienced people on a carnivore diet.

More eggs can support muscle gain, while fewer may be better for weight loss. You can also consider just consuming egg whites to lower your calorie and fat intake. In general, though, many on the carnivore diet consume between 2 to 6 eggs daily as part of their meal plan.

Yes, you can drink coffee on a carnivore diet. Despite its plant origin, many followers of the carnivore diet still consume coffee, considering caffeine's stimulating properties. However, caution must be taken as excessive intake of caffeine may add stress to the body's metabolism and disrupt sleep patterns.

You eat only meat, fish, eggs and some animal products; you exclude all other food groups — including vegetables, fruits, grains, legumes, nuts and seeds. The carnivore diet boasts weight loss, improved mood, as well as blood sugar regulation.

How much protein do I need on a carnivore diet? ›

Aim for about 1.2 to 2.2 grams of protein per kilogram of body weight, depending on your activity level, health goals, and body composition. For example, a 70-kilogram (154-pound) individual with a moderately active lifestyle might consume 112-154 grams of protein per day.

It could be as simple as time - you haven't been on the diet long enough. Or, maybe you're still in caloric surplus despite eating the right foods. It could even be that you're not drinking enough water, you're constipated from the new diet, you're stressed out - or some other unrelated cause.

Eat Only When Hungry (Avoid Unnecessary Snacking)

Snacking can be triggered by habits, stress, or other factors. Eating when you're not hungry can slow down your weight loss. One of your goals on a carnivore diet should be to learn how to trust your hunger and satiety cues.

Do You Lose Fat On Carnivore Diet? The carnivore diet consists of low-carb, high-protein foods, which can lead to fat and weight loss in the short term. That said, staying on the carnivore diet for too long may lead to deficiencies in essential nutrients, leading to symptoms like fatigue and muscle weakness.

The keto diet aims to limit carbs by employing a low-carb diet. The carnivore diet is a zero-carb diet, so it can quickly get your body fat to drop and it can help you keep losing weight. Blood sugar regulation is also easier on the carnivore diet because you only eat a high-protein ketogenic diet.

Generally, aiming to lose between 0.5 – 0.75% of your starting body weight can be realistic. If you want to lose 0.5% of your body weight weekly, multiply your starting weight by 0.005 to determine your weekly weight loss goal.

Health impacts from eating only meat

As one might expect, carnivores face a whole host of nutrient deficiencies from cutting out all other food groups. Two of the biggest issues are a lack of fibre and carbohydrates, Virjee explained, which can lead to constipation, a common side effect of the diet.

However, some individuals report that on the carnivore diet they gain weight unexpectedly when adopting this dietary approach. Nutrition is complex, and the carnivore diet's emphasis on high-fat, high-calorie foods may lead to an energy surplus if not carefully managed.

Since the Carnivore diet is fiber-free, it's normal to poop less often. Some people may have only one bowel movement every day or every few days, while others may experience less frequent movements without discomfort.