The carnivore diet, a restrictive eating plan centered around animal products, has gained popularity for its potential benefits, including weight loss, improved mental clarity, and reduced inflammation. This article delves into the details of a 7-day carnivore diet, exploring its potential results, benefits, risks, and how it can be adapted to individual needs.
What is the Carnivore Diet?
The carnivore diet, also known as the all-meat diet or zero-carb diet, goes beyond traditional Paleo or Ketogenic diets by excluding all plant-based foods and focusing solely on animal products. This includes meat, fish, eggs, and some dairy. The idea behind this diet is that by eliminating carbohydrates, the body switches to burning fat for energy, leading to various health benefits.
OMAD and 2MAD: Intermittent Fasting on the Carnivore Diet
Many people on a carnivore diet transition into OMAD (One Meal A Day) or 2MAD (Two Meals A Day) effortlessly because they simply don't get hungry as often.
OMAD (One Meal A Day)
OMAD is a type of intermittent fasting where you consume all your daily calories in one meal within a 1-2 hour window, fasting for the remaining 22-23 hours.
2MAD (Two Meals A Day)
2MAD is a variation of OMAD where you eat two meals a day, which could be a large breakfast and a small dinner, or lunch and dinner, depending on your routine and energy needs.
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OMAD Carnivore
The OMAD Carnivore diet can force the body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates. The beauty of OMAD is its simplicity. Just remember to eat only animal-based products.
2MAD Carnivore
A 2MAD Carnivore Diet combines the benefits of intermittent fasting with the health benefits of a Carnivore Diet. On a 2MAD Carnivore, you eat two meals per day.
Transitioning to OMAD
Since it might be difficult to jump from a high-carb three-meal-a-day approach to an OMAD Carnivore, you can gradually transition from a three-meal-a-day plan to 2MAD and then to an OMAD Carnivore Diet. Once you are comfortable eating your 2 larger meals, you can progress to an OMAD Carnivore Diet. Start by moving the first meal later in the day and the 2nd meal earlier, until you are eating one large meal, usually in 1-2 hours. It should feel natural and comfortable. Do not push yourself or feel stressed.
Foods to Eat and Avoid on the Carnivore Diet
Foods to Eat
An OMAD Carnivore Diet focuses on nutritious foods, including:
- Ruminants: Meat, beef, lamb, bison
- Seafood: Sardines and salmon
- Fats: Butter, tallow, and ghee
- Organs: Liver, heart, kidney
You can eat red meat like steak, burgers, and chuck roast. Chicken, lamb, and pork are also ok. Fish like salmon and trout, and seafood such as oysters and clams are on the list. Organ meats such as liver and oxtail are also acceptable. Eggs are OK in small amounts. To cook your foods, you’ll use butter, fat tallow, or ghee (a type of clarified butter). Seasonings are about the only part of the diet that allows some variety. Spices like salt, pepper, chili paste, cumin, paprika, and garlic are all allowed.
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Foods to Avoid
While a One Meal A Day Carnivore Diet is relatively simple, there are some food groups that are completely off limits. Any foods that aren’t animal-based are off the table. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds.
Potential Benefits of the Carnivore Diet
Avoiding unnecessary foods and consuming healthy, nutritious foods can provide various health benefits, including weight loss, blood sugar control, and improvements in mental health and physical performance.
Weight Loss
When you eat one meal a day, you are consuming fewer calories than you normally would throughout the rest of the day. This simple rule will create a caloric deficit, which helps you shed body fat while retaining lean muscle mass. The carnivore diet claims to promote weight loss. The high protein and fat content of the carnivore diet should prevent you from feeling hungry.
Blood Sugar Control
Studies indicate that eating only one meal a day, which is also considered a type of fasting, can regulate blood glucose levels. The creator of the carnivore diet claims that by cutting carbs, you’ll speed fat burning and weight loss and you won’t feel hungry. He also says a carb-free diet will improve blood sugar control in people with type 2 diabetes.
Mental Health Improvement
Studies have found that those following an OMAD diet have lower levels of depression and anxiety than those who don’t follow this eating regimen. Other studies indicate that OMAD diets can improve mental health by lowering cortisol levels and increasing serotonin production.
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Physical Performance Improvement
Studies show that fasting can improve physical performance in athletes.
Potential Risks of the Carnivore Diet
Eating only one meal a day on a Carnivore Diet can lead to the following health risks, especially in individuals with underlying health concerns:
Nutrient Deficiencies
Consuming all of your daily calories in one meal may make it difficult to get all of the essential vitamins and minerals your body needs, especially protein. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals.
Increased Blood Pressure and Cholesterol
Studies indicate that eating one meal a day can increase blood pressure and cholesterol levels. Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure.
Increased Risk of Binge Eating
When you go long periods without eating, you may be more likely to overeat during your one meal, which can lead to weight gain.
Difficulty Maintaining Muscle Mass
When you don't eat enough protein, your body may start to break down muscle tissue to use as energy, which can lead to muscle loss.
Increased Risk of Disordered Eating
OMAD can be restrictive and may lead to an obsession with food, which can lead to disordered eating behaviors.
Interference with Sleep
Consuming a big meal close to bedtime can lead to difficulty falling asleep and staying asleep.
Shopping List for the Carnivore Diet
- Ruminant meats (Focus on the fatty cuts like rib eye, 80/20 ground beef.)
- Seafood
- Bacon
- Butter
- Lard
- Tallow
- Organs
Recipe Ideas for the Carnivore Diet
A great way to start is to keep it simple. Focus on mono meals, with high-fat meats, like 80/20 beef, lamb, salmon, egg yolks, and bacon, all cooked in butter.
- Scrambled eggs with turkey. Cut 1/2 pound turkey breast into small pieces. Cook in a skillet until browned. Whisk three large eggs in a bowl with salt and pepper to taste. Move the turkey to one side of the skillet and pour the eggs onto the other side. Scramble the eggs and mix them with the turkey until the mixture is cooked through.
- Salmon patties. Cook three slices of turkey bacon and crumble. Mix bacon, two cans of salmon, 1 teaspoon of salt, and two whisked eggs in a bowl. Add 1/2 teaspoon of dill. Form into burger-sized patties. Cook in butter until browned.
- Carnivore chicken casserole. Put 1 pound of cubed rotisserie chicken into a food processor and process until chopped very fine. Add 8 ounces of cream cheese, 1 cup of sour cream, and 1 cup of shredded cheddar cheese. Process until fully combined. Add 1 tablespoon of taco or Cajun seasoning and mix again. Put the mixture into a baking dish and bake at 350 F for about 45 minutes
Snacks
- Cheese sticks
- Hard-boiled eggs
- Salmon jerky
- Sardines
- Skinless chicken wings
Supplements to Consider
On a Carnivore Diet, you generally need little or no supplements. The only supplement we recommend is electrolytes. When you start one meal a day, you may have decreased energy, so electrolytes can provide essential minerals like sodium and potassium to help with your fatigue and mental alertness. Magnesium, which is primarily sourced from vegetables, nuts, and legumes, is critical for many bodily functions. Vitamin C is well known for its immunity-boosting properties. Because it is mainly found in citrus fruits, you will struggle to get enough of it on the carnivore diet. Taking a daily multivitamin is a smart insurance policy that will ensure that you’re getting adequate amounts of vitamins A, D, E, and K, all of which may be low when you’re only eating meat.
Is the Carnivore Diet Right for You?
Should you start an OMAD Carnivore Diet? Well, that depends on your goal and individual preferences. It is best to start with eating three meals and then two meals, and monitor your results from just doing a carnivore diet the right way. Even doing 2 or 3 meals, you will be fasting for 12-18 hours. Once you have done this for a while and you are not seeing negative results, you can move to one meal a day. Generally, most people will see exceptional weight loss results from 2 meals and focusing on a meat-only meal plan. The results you get will vary, and if fat loss is your ultimate goal, eating fewer meals will usually provide better results along with many other benefits.
OMAD vs. 2MAD vs. 3 Meals a Day on the Carnivore Diet
You can consume three meals a day, or even more, on a Carnivore Diet, or you can mix it with OMAD or 2MAD intermittent fasting routines.
- OMAD Carnivore offers maximum fasting benefits and simplicity, but can be too intense for many people.
- 2MAD Carnivore provides the best balance between fasting and nourishment, supporting steady energy and nutrient intake.
- 3 Meals a Day Carnivore suits newcomers, athletes, or those working on improving hormones or metabolism after long-term dieting.
The Carnivore Diet for Women
Women have unique needs when it comes to nutrition, metabolism, and hormones.
Why Women Need a Specific Carnivore Diet Meal Plan
Most Carnivore resources are built for rapid fat loss or muscle gain in men. But women face very different challenges: PMS, PCOS, hormonal acne, mood swings, perimenopause, and more. A female-focused Carnivore plan makes all the difference. Each meal for women should contain hormone-supportive foods like liver, bone broth, egg yolks, and omega-3s.
Adjusting the Carnivore Diet to the Female Hormonal Cycle
Adapting your Carnivore meals to your menstrual cycle phases can reduce cravings, stabilize mood, and improve energy levels. It is also smart to consider your cravings because they often reflect hormonal needs.
Focused Mini-Plans for Women
- Hormonal Balance: Prioritize liver (2x/week), egg yolks, bone broth, and sardines. Avoid high caffeine, fasting, and very lean meats.
- Fat Loss Without Burnout: Consume high protein, moderate fat, without counting calories. Eat beef, eggs, chicken thighs, and bone broth. Reduce dairy and snacking.
- Perimenopause /Menopause Support: Use high-fat cuts (ribeye, lamb) and collagen-rich foods. Consume bone broth daily, suet, duck fat, and liver. Support adrenal function with salt and enough hydration.
Meal Prep Tips for Busy Women
- Cook once, eat 3x: Roast a large lamb shoulder or beef brisket and portion for 3 meals.
- Instant Pot hacks: Cook liver, bone broth, and eggs in bulk.
- Freeze portions: Batch cook marrow bones, burgers, or wings, and freeze.
- Pack-and-go: Use thermoses for hot broth, boiled eggs, and jerky in glass jars.
- Prepare electrolyte water by mixing salt, potassium, and magnesium.
What NOT to Do on a Carnivore Diet as a Woman
- Don’t eat only steak or muscle meat because it leads to nutrient gaps and low hormones.
- Don’t overeat low-fat foods because doing this can disrupt hormones, energy, and mood.
- Don’t ignore your cycle because your needs fluctuate week to week.
- Don’t skip salt and electrolytes because avoiding them can cause fatigue and headaches.
- Don’t overcomplicate your meals. Simplicity brings consistency.
A Sample 7-Day Carnivore Diet Meal Plan
Here is a sample 7-day free Carnivore Diet meal plan that includes three meals per day with optional snacks.
1-Day Carnivore OMAD Diet Meal Plan
One Meal: Double beef burger and boneless short ribs, with butter
Transitioning to the Carnivore Diet
It is a good idea to transition gradually into the carnivore diet. A radical transition can be challenging, both nutritionally and psychologically. Making one meal of the day a complete carnivore meal is an excellent place to start, and after you get used to it, you can move on to the next. Breakfast is one of the simplest meals to begin with. A quick and simple option would be some bacon or baked salmon. Replacing each element of a meal one at a time is an additional strategy for easing into the diet. For example, you can start by substituting more eggs for the toast in a meal of eggs, bacon, toast, cereal, and juice. Nothing is wrong with completely giving up all non-meat foods, but just like quitting smoking, it is not something everyone can handle.
Considerations and Potential Side Effects
- Initial Challenges: The first round of challenges tends to include the 'keto flu,' digestive changes, and dietary food boredom.
- Digestive Health: A carnivore diet eliminates several trigger foods that can cause digestive issues, including grains, legumes, dairy, and certain vegetables. You will also be cutting out nutrients like lectins and phytates, which can irritate the gut lining. The high levels of animal fats in the carnivore diet also stimulate the release of bile in the stomach.
- Inflammation: The low carbohydrate intake on the carnivore diet also reduces inflammation levels, helping offset autoimmune problems.
- Mental Health: Meat eaters are 18% less likely to experience depression than vegetarians or vegans.
- Cholesterol: We are discovering that meals high in cholesterol, such as eggs, red meat, and others, don’t necessarily lead to bad health.
- Mercury Intake: Avoid eating shark, swordfish, king mackerel, or tilefish whenever possible.
- Processed Meats: The simplest way to avoid this issue is to reduce your intake of foods like smoked bacon, sausages, cold cuts, salami, jerky, and hams.
- Electrolytes: You should try to get extra electrolytes when on the carnivore diet.