The animal-based diet, popularized by physician and advocate Dr. Paul Saladino, focuses on a primal approach to eating by selecting the most nutrient-rich foods available to humans throughout evolutionary history. This differs from the more restrictive carnivore diet by permitting a few specific, lower-toxin plant foods. At its core, the diet is structured around a hierarchy of foods, with the goal of prioritizing bioavailable nutrition and reducing exposure to inflammatory compounds often found in heavily processed items and many modern plant foods.
The Fundamental Rules of the Animal-Based Diet
At its simplest, the animal-based diet follows three key tenets:
- Center your meals around high-quality animal products, including fatty meats, organs, and raw dairy.
- Completely eliminate all processed foods, refined sugars, grains, legumes, and seed oils.
- Include a limited and selective amount of specific, low-toxin plant foods, primarily ripe fruits and honey.
Prioritizing Animal Products
The cornerstone of this diet is the "nose-to-tail" consumption of animal products. Proponents argue that animal foods offer a more bioavailable and complete nutrient profile than plant-based sources. Key animal foods include: fatty ruminant meats, organ meats, fatty fish and seafood, eggs, animal fats, and some raw dairy.
The Role of Plant Foods and Honey
The animal-based diet allows select plant foods chosen for being low in plant defense chemicals and providing unique nutrients. These primarily include ripe fruits (like berries, mangoes, melons, avocados, and olives) and raw, unpasteurized honey.
What to Avoid on an Animal-Based Diet
A critical rule is the exclusion of foods believed to contain high levels of antinutrients, inflammatory compounds, and toxins. These include grains, legumes, nuts, seeds, processed foods, refined sugars, industrial vegetable oils, and most vegetables, especially those high in oxalates and lectins.
Comparison: Animal-Based vs. Carnivore Diet
To understand the nuances, it's helpful to see how the animal-based diet compares to the strict carnivore approach.
| Feature | Animal-Based Diet | Carnivore Diet |
|---|---|---|
| Primary Focus | Whole animal foods, select fruits, honey, and dairy. | Only animal products, including meat, fat, organs, and sometimes eggs and minimal dairy. |
| Plant Foods | Select, low-toxin plant foods are included (e.g., ripe fruits, honey). | Strictly zero plant foods allowed. |
| Carbohydrate Source | Carbohydrates come from fruit and honey. | No carbohydrates, aiming for a ketogenic state. |
| Flexibility | Offers more variety and can be easier to adhere to long-term for some individuals. | Extremely restrictive; often used as a temporary elimination diet. |
| Rationale | Prioritizes bioavailable nutrients and avoids most plant toxins. | Eliminates all plant-based irritants completely. |
Common Challenges and Considerations
Starting an animal-based diet can present challenges. Initial side effects can include digestive changes, headaches, and low energy. Nutrient deficiencies are possible if not planned carefully, particularly for vitamin C and magnesium, which may require organ meat consumption or supplementation. Sourcing high-quality animal products can also be costly and time-consuming.
Conclusion
The animal-based diet is a specific nutritional framework emphasizing animal products while selectively incorporating low-toxin plant foods like fruit and honey. The fundamental rules prioritize nutrient-dense animal foods, eliminate processed items and most plants, and embrace a "nose-to-tail" philosophy. While proponents cite potential benefits, this highly restrictive diet is not suitable for everyone and requires careful planning. It is important to consult a healthcare professional before making significant dietary changes to ensure they align with your individual health goals. For more information, you may want to read Dr. Paul Saladino's book, The Carnivore Code.
Frequently Asked Questions
What are the main food groups to eat on an animal-based diet? The diet's core food groups include fatty ruminant meats, organ meats, pasture-raised eggs, fatty fish, certain raw dairy products, animal fats, ripe fruits, and honey.
Can you eat vegetables on an animal-based diet? Most vegetables, particularly those high in oxalates, lectins, and other antinutrients, are excluded. Some people might reintroduce a few low-toxin root vegetables, but this is not part of the standard rules.
How does an animal-based diet differ from the carnivore diet? The key difference is that the animal-based diet includes fruit and honey as carbohydrate sources, while the carnivore diet is strictly animal products only, aiming for zero carbs.
What about coffee and tea? Most versions of the diet advise against beverages derived from plants, including coffee and tea, and recommend drinking plenty of water and bone broth instead.
Is raw dairy safe to consume on this diet? Some followers consume raw dairy, but many health professionals advise caution due to the risk of harmful bacteria. Pasteurized, full-fat dairy is a safer alternative if dairy is tolerated.
How do I get Vitamin C without vegetables? The diet suggests obtaining Vitamin C from animal sources like organ meats (liver) and fish roe. Proponents also believe the body's need for Vitamin C is lower on a low-inflammatory, carb-restricted diet.
What are some of the main health concerns associated with this diet? Potential health concerns include nutrient deficiencies (especially fiber, which can cause constipation), high saturated fat intake, and potential risks associated with consuming raw dairy. Consultation with a healthcare provider is recommended.
Can processed meats like sausage and bacon be included? Generally, followers avoid processed meats that contain additives, preservatives, and sugars. High-quality, uncured, or homemade versions might be considered by some, but they are not the central focus.
Are supplements necessary on an animal-based diet? While animal foods are nutrient-dense, some followers choose to supplement with certain vitamins and minerals, like magnesium or vitamin D, to ensure they meet their daily requirements, especially as individual needs vary.
