What are the rules of an animal-based diet?

November 4, 2025 •

3 min read

For over two million years, humans primarily relied on animal fats and proteins for fuel. Following this ancestral blueprint, the animal-based diet centers on nutrient-dense animal products while strategically incorporating select plant foods, but what are the rules of an animal-based diet that differentiate it from other restrictive plans like the carnivore diet?.

Quick Summary

This guide outlines the foundational principles of the animal-based diet, focusing on prioritizing nutrient-dense animal foods and selectively adding low-toxicity plant carbohydrates. It details which foods to eat, what to avoid, and how this lifestyle contrasts with similar eating plans for optimal health.

Key Points

Prioritize Animal Products: The foundational rule is to center meals around high-quality, nutrient-dense animal foods like meat, organs, eggs, and dairy.
Strategically Include Plant Foods: Unlike the carnivore diet, limited amounts of low-toxicity plants, such as fruits and honey, are permitted.
Eliminate Processed Items: All refined sugars, industrial seed oils, grains, legumes, and most vegetables are removed from the diet.
Focus on Bioavailability: The diet emphasizes consuming nutrients from sources that are most easily absorbed by the human body.
Eat Nose-to-Tail: Organ meats are crucial for maximizing the intake of a wide range of essential vitamins and minerals.
Listen to Your Body: Personal tolerance to certain foods, like dairy or specific fruits, dictates the final composition of the diet.

Understanding the Animal-Based Diet Philosophy

An animal-based diet, associated with figures like Dr. Paul Saladino, adopts a low-carb, high-fat, high-protein structure that differs from the strict zero-carb carnivore diet. The fundamental principle is to consume highly bioavailable, nutrient-dense foods, primarily from animal sources, while minimizing processed foods and high-toxicity plants. It incorporates certain carbohydrates from sources like fruits and honey, aiming to align with perceived ancestral eating patterns and reduce exposure to plant defense chemicals and inflammatory substances found in modern diets.

The Core Rules of the Diet

The animal-based diet follows several key guidelines for food selection.

Prioritizing Animal Products

High-quality animal foods are the cornerstone of this diet, with an emphasis on nutrient density. Key sources include:

Ruminant Meats
Organ Meats
Eggs
Dairy
Seafood
Animal Fats For a detailed food list, consult {Link: Heart & Soil https://heartandsoil.co/blog/the-ultimate-animal-based-diet-food-list/}

Strategic Inclusion of Low-Toxicity Plant Foods

Distinguishing it from the carnivore diet, the animal-based diet allows select plant foods with low antinutrient content. These typically include fruits and honey, with some variations including tubers or squashes.

Elimination of High-Toxicity and Processed Foods

A critical rule is the removal of modern processed and high-toxicity foods. This includes industrial seed oils, refined sugars, grains, legumes, and most vegetables.

Listening to Your Body

The diet encourages a personalized approach, recognizing individual food tolerances vary.

Comparison: Animal-Based vs. Carnivore vs. Keto

Understanding the distinctions between these diets is key to following the correct rules. A comparison highlights the differences:


Feature	Animal-Based Diet	Carnivore Diet	Ketogenic (Keto) Diet
Carbohydrates	Minimal, from select plant sources (fruit, honey)	Zero carbs	Minimal, from a wider range of low-carb plants
Plant Foods	Selectively included (low-toxicity fruits, honey, some tubers)	Excluded completely	Included (low-carb vegetables, nuts, seeds)
Dairy	Often included, especially raw or A2/A2 types	Can be included, often low-lactose varieties	Included, but monitored for carb content
Food Variety	Moderate, relies heavily on animal products with some plant flexibility	Very limited, exclusively animal-derived products	Broader, allows more vegetables, nuts, and seeds
Focus	Ancestral eating, nutrient density, antinutrient avoidance	Elimination diet, autoimmune conditions, zero-carb	Inducing ketosis for fat-burning metabolism
Long-Term Suitability	Generally considered more sustainable due to greater flexibility	Can be difficult to maintain long-term due to extreme restriction	More flexible than carnivore, but can still be restrictive

Potential Benefits and Considerations

Benefits of the Animal-Based Diet The diet provides highly bioavailable nutrients and organ meats are particularly nutrient-rich. Low carbohydrate intake supports stable blood sugar. High fat and protein contribute to fullness. Eliminating certain plant foods may improve digestion.

Potential Downsides and Considerations It is more limited than a typical diet and high-quality animal products can be expensive. Transitioning may involve temporary symptoms and careful planning is needed to ensure sufficient intake of certain nutrients.

Conclusion: Navigating the Rules for Your Health

The animal-based diet prioritizes nutrient-dense animal foods and specific, low-toxicity plant carbohydrates. The core principle is to maximize bioavailable nutrition and eliminate processed, inflammatory items and plant antinutrients. Adherents aim for benefits like increased satiety, stable blood sugar, and reduced inflammation. While more adaptable than a strict carnivore diet, it is still restrictive and requires careful sourcing and a personalized approach. Consulting a healthcare professional is advisable. {Link: Frontiers in Nutrition https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424912/full} offers detailed insights into animal-sourced foods in a healthy diet

Frequently Asked Questions

The main difference is the inclusion of plant-based foods. The carnivore diet is strictly animal products only, whereas an animal-based diet permits limited, low-toxicity plant foods like fruits and honey.

Yes, many followers include full-fat dairy products like raw cheese, butter, and kefir, especially if they are well-tolerated. Some prefer A2/A2 dairy, which is thought to be more digestible.

Yes, certain low-toxicity fruits are included in moderation. Common choices include berries, melons, and citrus fruits, as they are sources of hydration, vitamins, and antioxidants.

The diet prioritizes traditional animal fats like tallow, lard, ghee, and butter. It strictly avoids processed industrial seed oils such as canola, soybean, and corn oil.

While not strictly required, organ meats like liver, heart, and kidney are strongly encouraged. They are considered exceptionally nutrient-dense and help prevent potential vitamin and mineral deficiencies.

'Low-toxicity' refers to plant foods with minimal amounts of naturally occurring defense chemicals (antinutrients) that can cause inflammation or interfere with nutrient absorption. Examples include many fruits and honey.

The high protein and fat content can promote satiety, potentially leading to a lower overall calorie intake and weight loss. Stable blood sugar also aids in reducing cravings and fat storage.