Animal Based Diet: Why Everything You Know About Food Is Wrong
I’m not a fan of the word “diet”. As soon as you hear it, it conjures up images of restriction, hunger, and battles of willpower. That said, I do believe there are specific foods our bodies are designed to eat and optimally fuel us.
I call this the ultimate human diet and consists of whatever our hunter-gatherer ancestors would’ve eaten – they didn’t have 7-Eleven and Taco Bell, only what Mother Nature provided.
However, the new and emerging animal based diet is pretty much as close as it gets to the ultimate human diet. What I like about it is that it’s based around real food, not the fake crap that’s almost forced down our throats.
I started my road back to health with a low-carb diet, then onto keto, progressing onto the carnivore diet and now I’d say I follow an animal-based diet.
Through these transitions, I managed to lose weight and significantly improve my overall health.
But what is an animal-based diet? Is it a healthy diet? And, is it sustainable?
Let’s take a look…
TL;DR
- An animal-based diet focuses mainly on nutrient-dense animal foods (grass-fed meat, organ meats, raw dairy) but unlike the carnivore diet, also includes fruits and raw honey
- Ditch processed foods completely and limit plant foods that contain defense chemicals – quality matters, so prioritize grass-fed meats and raw dairy from trusted sources
- Great for those wanting to lose weight, improve mental health, or boost overall wellness without extreme restrictions. You’ll get all your essential nutrients while being able to eat carbs when needed
What is an Animal-Based Diet?
I’m not sure if Paul Saladino was the first person to coin the phrase “animal-based diet”, but he’s certainly the person who’s popularized it.
So, let’s clear up the confusion right away: an animal-based diet isn’t just about eating meat morning, noon, and night.
Unlike the strict carnivore diet that eliminates all plant foods, the animal-based diet prioritizes animal foods as its main staple but it’s complemented with various plant-based foods that can be adapted based on preference and how they make you feel.
The core principle is simple: focus on nutrient-dense animal foods while selectively including certain plant foods that don’t contain high levels of defensive chemicals.
Core Principles
At its heart, the animal-based diet focuses on foods that deliver the highest nutritional value with minimal downsides.
The foundation consists of ruminant animals (like cattle, sheep, and goats), organ meats, raw dairy, and specific carbohydrate sources like fruits and honey.
Unlike the carnivore diet, which eliminates all plant foods, or the ketogenic diet which severely restricts carbs, this approach allows for more flexibility while still maintaining its core principles.
The thing to note here is there are no strict rules, other than eating mainly animals and excluding all human-made, fake ultra-processed foods.
It tends not to include leafy greens, vegetables, beans, pulses, nuts, and seeds, but if you feel ok eating them, then go for it.
How It Differs from Other Diets
Let’s break down the key differences:
Carnivore Diet vs. Animal-Based: While both prioritize animal products, the carnivore diet is a more restrictive diet that eliminates all plant foods.
The animal-based diet, on the other hand, welcomes certain plant foods, particularly fruits, and raw honey, making it more sustainable for many people looking to improve their health without extreme restrictions.
Keto Diet vs. Animal-Based: Unlike the keto diet’s focus on high fat and very low carbs for fat burning, the animal-based diet doesn’t restrict carbohydrates as severely. You can eat carbs from sources like fruits and raw honey while still maintaining optimal health.
Paleo vs. Animal-Based: While both diets emphasize whole foods and exclude processed foods, the animal-based diet is more selective about which plant foods to include. It also uniquely emphasizes raw dairy products, which are typically excluded from paleo meal plans.
What Makes It Unique
The animal-based diet stands out for several reasons:
- Quality Over Restriction: Instead of focusing on what you can’t eat, it emphasizes the highest quality sources of nutrition. This means grass-fed meats, organ meats for essential nutrients, and raw milk from healthy animals.
- Strategic Carbohydrates: Unlike other high-protein diets, it doesn’t demonize carbs. Instead, it includes them strategically through fruits, raw honey, and maple syrup.
- Emphasis on Traditional Foods: The diet promotes foods that have been part of human health throughout history, like organ meats, offal, bone broth, and bone marrow.
- Consideration for Plant Defense Mechanisms: Not all plant foods are created equal. This diet generally excludes plants with high levels of defense chemicals that might interfere with nutrient absorption or cause other health issues.
This balanced approach makes it more sustainable than a strict carnivore diet while potentially offering many of the same benefits for those looking to lose weight, blood pressure management, and overall health improvements.
The Science Behind Animal-Based Eating
Evolutionary Perspective
Our ancestors weren’t browsing supermarket aisles or debating the merits of processed foods – they were hunting, gathering, and thriving on what nature provided.
Archaeological evidence suggests that meat consumption played a crucial role in human brain development and overall evolution.
This doesn’t mean our ancestors didn’t eat plant foods; they just prioritized the most nutrient-dense options available.
One thing’s for certain; they didn’t eat any of the ultra-processed junk we’re eating today. It simply wasn’t available to them.
Key Benefits for Health and Wellness
Research and anecdotal evidence suggest several potential benefits of following an animal-based diet:
Nutrient Density:
Animal products, especially organ meats, provide concentrated sources of essential nutrients that can be harder to obtain from plant foods alone.
Organ meats are the most nutrient-dense, bio-available foods on the planet. Especially liver, heart and kidney – no other foods come close.
For example, liver contains more bioavailable vitamin A, B vitamins, and iron than any plant source. This can help prevent nutrient deficiencies common in modern diets.
Digestive Health:
Many people report improved digestive function when switching to an animal-based diet. This might be because they’re eliminating potentially problematic plant compounds while including gut-healing foods like bone broth and raw dairy.
The emphasis on whole, unprocessed foods also naturally supports better digestive health.
Mental Health Benefits:
The connection between diet and mental health is becoming clearer. The animal-based diet provides abundant B12, zinc, and omega-3 fatty acids – nutrients crucial for brain health.
Many followers report improvements in mood, focus, and overall mental clarity.
Me included in this one – I was struggling with chronic fatigue syndrome with symptoms such as brain fog, forgetfulness, anxiety, and worst of all, depression. I believe that eating an animal-based diet helped me resolve all these issues.
Physical Performance:
The high protein intake and nutrient density of this diet can support:
- Muscle maintenance and growth
- Better recovery after exercise
- Sustained energy levels
- Improved body composition
Metabolic Health:
By eliminating processed foods and emphasizing nutrient-rich animal products, this approach may help:
- Support healthy blood pressure
- Improve glycemic control
- Reduce risk factors for heart disease
- Aid in weight loss when appropriate
Weight loss was one of the things that surprised me the most. When I was at my worst, I was starting to struggle with my weight even though I wasn’t eating any more than I used to and I was working out more.
When I cut out the junk and focused on nutrient-dense food, the weight fell off with no restricting or calorie counting, at all.
Common Misconceptions
Let’s address some myths about the animal-based diet:
“It’s Just Another Low Carb Diet”
Unlike ketogenic and other low-carb diets, the animal-based diet doesn’t necessarily restrict carbohydrates. While some followers choose to eat fewer carbs, others include plenty through fruits, raw honey, and maple syrup.
“It’s Bad for Heart Health”
Despite concerns about saturated fats, recent research suggests that the relationship between animal products and heart disease is more complex than previously thought. Quality matters – grass-fed meats and raw dairy have different nutritional profiles than their conventional counterparts.
“It’s Too Restrictive”
While more structured than the standard American diet, it’s typically less restrictive than a strict carnivore diet or ketogenic diet. The inclusion of fruits and natural sweeteners provides more flexibility and sustainability for most people.
“It’s Just About Eating More Meat”
While animal products form the foundation, this diet emphasizes quality over quantity and includes a variety of foods beyond just meat. The focus is on nutrient-dense options including organ meats, bone marrow, and raw dairy products.
Foods to Eat on an Animal-Based Diet
Let’s break down what should fill your shopping cart when following an animal-based diet. Think of this as your treasure map to optimal health through food choices.
Primary Animal Foods
Meat Sources
- Grass-fed beef (prioritize red meat from ruminant animals)
- Lamb
- Bison
- Game meats
- Limited amounts of pork and chicken (due to their higher omega-6 content)
Organ Meats The nutritional powerhouses of the animal-based diet:
Pro tip: If you’re squeamish about organ meats, start with small amounts mixed into ground beef or try them in pâté form. Failing that, supplements are a great option.
The Raw Dairy Domain: Benefits and Considerations
Raw dairy products are a unique feature of the animal-based diet, offering both nutrition and versatility. (Go for A2 beta-casein dairy if you can):
- Raw milk (preferably from grass-fed cows)
- Raw butter
- Raw cheese
- Sour cream (raw when available)
- Raw kefir
Important note: Always source raw dairy from reputable suppliers following proper safety protocols. Quality and safety matter tremendously here.
If you’re sensitive to dairy, then leave them out but please don’t opt for milk alternatives such as almond or soya. These are not good for you. If you opt for anything, go for unsweetened coconut milk.
Acceptable Plant Foods
Yes, you can eat plants! The key is choosing the right ones:
Fruits
- Seasonal fresh fruits
- Berries
- Melons
- Citrus fruits
- Apples
- Pears
What I’d say about fruit is that our ancestors would not have had fruit all year round unless you lived on the equator.
For me in the UK, it would have been in the summer months only and the choices would have been limited to whatever was native to that area – not the plethora of choices we have nowadays.
So, I try and limit my fruit to only in the summer months and I don’t gorge on it either. I think my metabolism is fundamentally broken – when I eat too much fruit and honey, I get the sugar shakes which is my body struggling to maintain glucose levels in my blood.
Natural Sweeteners
- Raw honey
- Maple syrup (pure, unprocessed)
Supporting Players
These foods complement the main components:
- Eggs – preferably organic and pasture-raised
- Bone broth – homemade is best but there are plenty of quality pre-made options
- Animal fats – butter, tallow, and lard from quality sources
Quality Matters
When following an animal-based diet, food quality isn’t just a preference – it’s essential for optimal health:
- Choose grass-fed and finished meats when possible
- Prioritize pasture-raised organic eggs
- Source raw dairy from clean, trusted farms
- Select organic fruits to minimize pesticide exposure
Remember: This isn’t about processed foods masquerading as “animal-based” – it’s about choosing whole, nutrient-dense options that support human health.
Foods to Avoid
Let’s be clear about what doesn’t belong in an animal-based diet. Understanding what to avoid is just as important as knowing what to eat – maybe even more so when you’re getting started.
The Definite No-List
Processed Foods The biggest offenders to eliminate:
- Packaged snacks
- Processed meats (yes, even those “keto-friendly” ones)
- Ready-made meals
- Artificial sweeteners
- Most condiments
- Anything you wouldn’t find in nature!
Problematic Plant Foods Not all plants are created equal. These are typically excluded:
- Grains (including whole grains)
- Legumes
- Most vegetables (especially nightshades)
- Nuts and seeds
- Vegetable oils – these are particularly important to avoid #foodofthedevil
Why These Foods Are Excluded
There are many foods we eat now that simply wouldn’t have been around not too long ago. Yet we’re told many of them are the healthier option to other foods we’ve been eating for thousands of years.
The Vegetable Oil Problem:
This deserves special attention. Vegetable and seed oils are perhaps the most important foods to eliminate because they:
- Contain high levels of inflammatory omega-6 fatty acids
- Are highly processed
- May contribute to chronic disease
- We have never consumed these until recent times – we’re not designed to eat them
Plant Defense Mechanisms:
Many plant foods contain natural defense chemicals that can interfere with:
- Nutrient absorption
- Digestive health
- Overall wellbeing
Hidden Ingredients to Watch For
When grocery shopping, watch out for these sneaky additions:
- “Natural flavors” (often plant-derived)
- Modified food starch
- Grain-derived ingredients
- Hidden vegetable oils in packaged foods
- Soy derivatives
Getting Started On An Animal-Based Diet
What I love about this way of eating is that it’s simple – but that’s not to say it’s easy, at first at least.
Meat is the first consideration. I would love to eat steak for every meal just like Shawn Baker but my wallet won’t allow it. Especially if we’re opting for grass-fed beef only.
So, I have steak once or twice a week. The good news is that cheaper cuts of beef are tasty when cooked in the air fryer. Burger patties are your friend – make sure they’re 100% meat with salt and no gluten fillers.
Ground beef is good and bonus points if you find some with mixed-in organ meat such as liver, heart, and kidney. Something like White Oak Pastures Grassfed Paleo Ground Beef.
Lamb chops are delicious, especially with some melted goat’s cheese on top. Liver and bacon cooked in bone broth is a favorite of mine – if you like the taste of liver.
Eggs are my garnish and snack of choice. There are not many meals that I don’t have 2-3 eggs, fried in butter, along with my meat.
For lunches, I tend to cook double the amount for dinner and have this along with some boiled eggs the next day.
The bonus with animal-based diets is that fruits are great as a snack or a dessert. My favorite is raw kefir with blueberries and raw honey.
I don’t typically have breakfast. Although I do have coffee – I’ll admit I’m addicted. I don’t think coffee is strictly part of an animal-based diet but, man, I love the stuff. I wish I didn’t.
The biggest challenge you’ll find is when eating out at a restaurant although it’s not as difficult as some other diets. Usually, there’s a meat-based dish and you can swap out the fries.
I don’t eat out too much so when I do, I’ll go for meat and vegetables. I don’t have any issues eating vegetables generally so steak, new potatoes, and green beans are fine for me.
The key is to find what works for you.
Conclusion
I always encourage people – and I encourage you – to forget what we’ve been led to believe and use the brains we’ve been blessed with to think about what foods we should and shouldn’t be eating with a little logic.
If you woke up tomorrow in a cave wearing a loin cloth and it turned out this modern world we live in today was just some crazy dream – what food would have been available?
Imagine your number one goal for the day was to find food to feed your tribe – what would you bring back to them?
The answer to this is what we’ve been eating as a species for millennia and what we’re designed to eat. So, if we’re not eating that, we’re eating stuff our bodies are not designed to eat so it’s safe to assume our bodies will struggle, right?
The thing is that our bodies are amazing – it’s how we’ve ended up dominating this earth over every other living thing – it seemingly gets by ok for years with sub-optimal fuel.
But trust me when I tell you, every bite of junk food is chipping away at your health until one day – usually between 35 and 45 – you realize you’re not feeling as good as you used to.
Perhaps you start putting on the pounds even though you’ve not changed what you eat.
I know because that was me until I found diets such as the animal-based diet.
As I promote; if you’re seeing your health disappear with your youth, regain it by fixing how you refuel and how you recharge. The animal-based diet is a great option to get your refueling back on track.
So I urge you to give it a go.
And that’s it… have a nutritious day!
FAQs
Won’t eating so much meat raise my cholesterol?
This is probably the most common concern I hear, and it’s understandable. However, many people find that while their total cholesterol might change on an animal-based diet, their overall lipid profile often improves. The key is focusing on quality – grass-fed meats, raw dairy, and the elimination of processed foods often lead to better heart health markers overall.
How do I handle eating out at restaurants?
Restaurant dining can be tricky but not impossible. Focus on simple meat dishes like steaks or burgers (without the bun), and don’t be afraid to ask how things are prepared. The biggest challenge is usually cooking oils – consider asking if they can cook your food in butter instead. Many restaurants are becoming more accommodating to special dietary requests.
Is this diet expensive?
While high-quality animal products can cost more upfront, there are ways to make an animal-based diet more affordable. Buying in bulk, working directly with local farmers, and focusing on ground meats and more affordable cuts can help. Remember, you’re likely spending less on processed foods and eating out, which often balances the cost.
What about fiber?
Despite what you might have heard, fiber isn’t essential for good digestive health. Many people report better digestion with less fiber. The fruits included in an animal-based diet provide adequate fiber for most people, and the focus on nutrient-dense animal foods often improves gut health naturally.
Can I build muscle on this diet?
Absolutely! The high protein intake and nutrient density of an animal-based diet make it excellent for muscle building. The inclusion of carbs from fruits and honey can support training, while the high-quality animal proteins provide the building blocks needed for muscle growth.
I’m having trouble with organ meats – what should I do?
Start small and be patient. Mix tiny amounts of ground liver into ground beef, or try different organ meats – some people who don’t like liver might enjoy heart, which tastes more like muscle meat. Raw dairy and bone broth can provide many similar nutrients while you work up to organ meats.
What about environmental concerns?
This is a complex topic that deserves attention. Well-managed, grass-fed cattle can actually benefit the environment through proper land management and carbon sequestration. Focus on sourcing from local, sustainable farms when possible. Remember that properly raised ruminant animals are very different from industrial farming operations.
Can I do this diet if I’m pregnant or nursing?
Many women thrive on an animal-based diet during pregnancy and nursing due to its nutrient density. However, it’s crucial to work with a healthcare provider who understands your dietary choices and can monitor your health. The inclusion of organ meats and raw dairy can be particularly beneficial during these times.
