What is the Stage 1 Carnivore Diet? Your Guide to Getting Started

October 24, 2025 •

3 min read

Historically, cultures like the Inuit have thrived on predominantly animal-based diets. The Stage 1 carnivore diet applies this principle, serving as a comprehensive elimination phase for beginners that focuses exclusively on animal products to ease the body into a new way of eating.

Quick Summary

This article explains the initial, more inclusive phase of the carnivore diet, detailing the allowed foods, the adaptation process, and its purpose as a foundational elimination protocol.

Key Points

Initial Adaptation Phase: The Stage 1 diet is the entry-level phase, designed to ease the body into a zero-carb, fat-burning metabolic state.
Broad Animal Product List: It permits a wider range of foods than later stages, including all meats, fish, eggs, and some dairy like butter and cheese.
Elimination Tool: By removing all plant-based foods, this stage acts as a foundational elimination diet to help identify food sensitivities.
Focus on Fat and Protein: Adherents should prioritize fatty cuts of meat and ensure adequate protein intake to maintain energy levels and satiety.
Common Side Effects: The adaptation phase can cause temporary fatigue, headaches, and digestive changes, often called the 'keto flu'.
Flexible Duration: There is no set timeline for Stage 1; individuals can stay in this phase indefinitely or progress to more restrictive levels when ready.
Nutrient Considerations: The diet is highly restrictive and requires careful planning to address concerns about potential nutrient deficiencies and lack of fiber.

Understanding the Stage 1 Carnivore Diet

The carnivore diet is a highly restrictive eating plan centered on animal products, eliminating plant-based foods. Stage 1 is the most inclusive phase for beginners, designed for a gentle transition and allowing the body to adapt to burning fat for fuel. It acts as a baseline elimination diet to identify potential food sensitivities by removing common inflammatory foods. This initial phase offers a broader food selection, making the entry into a carnivore lifestyle less challenging.

The "Why" Behind Starting with Stage 1

Starting with Stage 1 avoids the intensity of stricter versions, providing a wider variety of foods while still offering the benefits of a zero-carb, anti-inflammatory diet. It helps the body enter ketosis and stabilizes blood sugar, reducing cravings for processed foods. Stage 1 serves as a starting point for identifying how the body reacts to different foods.

What You Can Eat: The Stage 1 Food List

Stage 1 includes a generous list of animal-based foods, prioritizing nutrient-dense, high-fat options for energy and satiety.

Permissible foods include:

Meat: All types (beef, pork, lamb, chicken), with fatty cuts often encouraged.
Fish and Seafood: Both fatty and lean varieties like salmon and shellfish are acceptable.
Eggs: A key source of protein and fat.
Dairy (if tolerated): Limited dairy like butter, ghee, some hard cheeses, and heavy cream are allowed.
Animal Fats: Tallow and lard are encouraged.
Bone Broth: Helpful for hydration, especially during adaptation.
Salt: The main seasoning, vital for electrolytes.

What to Avoid During This Initial Phase

All plant-based items are excluded:

Vegetables: All types.
Fruits: All fruits and berries.
Grains and Legumes: Bread, pasta, rice, beans, lentils.
Nuts and Seeds: All nuts, seeds, and butters.
Processed Foods: Most with added ingredients.
Most Seasonings: Except salt.
Sugars and Sweeteners: All forms.

Navigating the Adaptation Period

The shift to burning fat can cause a temporary adaptation period known as the "carnivore adaptation" or "keto flu". Symptoms like fatigue, headaches, irritability, and digestive issues are common. Staying hydrated, increasing salt, and ensuring sufficient fat intake can help manage these effects. Most people stabilize within a few weeks.

Managing Common Side Effects

Electrolytes: Extra salt can prevent headaches and cramps.
Fat Intake: Gradually increase fat to help with digestive adjustment.
Rest: Allow extra rest during the initial weeks.

Comparing Stage 1 to Other Carnivore Levels

Here’s how Stage 1 compares to stricter carnivore approaches:


Feature	Stage 1 (Beginner)	Stage 2 (Intermediate)	Stage 3 (Advanced/Lion Diet)
Purpose	Gentle introduction & baseline elimination.	Deeper elimination and intolerance testing.	Maximum elimination and strict protocol.
Allowed Foods	All meat, fish, eggs, and dairy.	All meat, fish, eggs, but no dairy.	Ruminant meat (beef, lamb, bison) only.
Seasonings	Salt, some may include pepper.	Salt only.	Salt only.
Beverages	Water, coffee, tea (optional).	Water only.	Water only.
Duration	Unlimited; stay as long as comfortable.	Typically 30+ days or longer.	Often a fixed duration (e.g., 60-90 days).

Stage 1 Carnivore Diet: Pros and Cons

Consider the potential benefits and drawbacks:

Potential Advantages

Easier Start: The varied food list simplifies the transition.
Identify Sensitivities: Eliminating plants helps pinpoint reactive foods.
Reduced Inflammation: Often reported, potentially aiding joint pain and autoimmune issues.
Weight Loss: Common due to reduced sugar and satiating foods.
Improved Mental Clarity: Some experience better focus.

Potential Disadvantages

Nutrient Concerns: Eliminates many plant-based nutrients and fiber.
Restrictive: Can be hard to maintain long-term.
Digestive Issues: High fat/protein and lack of fiber can cause changes.
Social Challenges: Can impact social eating.

Conclusion: The Purpose of Stage 1

The Stage 1 carnivore diet is an accessible entry to an animal-based lifestyle. Its broader food list eases the transition and adaptation to fat-burning. As an elimination diet, it removes plant foods to reduce inflammation and identify triggers. While there's an adaptation period and potential downsides, Stage 1 offers a foundational approach with more flexibility than stricter phases. Understanding the principles is key before starting. For more information, a comprehensive guide is available.

Frequently Asked Questions

The main difference is the inclusion of a wider variety of animal products, most notably dairy, eggs, and all types of meat and fish. Stricter carnivore diets, like the Lion Diet, restrict intake to only ruminant meat, salt, and water.

There is no strict time limit for Stage 1. You can remain in this phase for as long as you feel comfortable and are seeing benefits. Some use it as a stepping stone, while others stay indefinitely.

Common side effects, often called the 'carnivore flu' or 'keto flu,' can include fatigue, headaches, digestive changes (diarrhea or constipation), and irritability. These are temporary and typically subside within a few weeks.

Yes, some dairy products are permitted on Stage 1, including butter, ghee, cheese, and heavy cream. However, those with sensitivities often find it beneficial to remove dairy in later stages.

Electrolytes are very important during Stage 1, especially during the initial adaptation phase. As your body sheds water weight, it also flushes out electrolytes like sodium and potassium. Adding extra salt to your food and considering a supplement can help manage symptoms.

While Stage 1 is more lenient, many practitioners recommend sticking to water to see the full benefits of a true elimination diet. Some guides allow black coffee and tea, but they are typically eliminated in stricter stages.

No, the Lion Diet is a much stricter version of the carnivore diet, often considered Stage 3. It consists exclusively of ruminant meat (e.g., beef, lamb), salt, and water, with no poultry, fish, eggs, or dairy.

Many people do experience weight loss on the Stage 1 carnivore diet. The high protein and fat intake lead to increased satiety, and the elimination of carbs and sugar reduces calorie intake for many individuals.