Core Exclusions: All Plant-Based Foods
On a traditional, or more accurately, a "carnivore" style animal-based diet, the primary rule is the complete elimination of all plant matter. This is based on the premise that plants contain "anti-nutrients," such as lectins and oxalates, which proponents claim can interfere with nutrient absorption and cause inflammation. For this reason, individuals on the most restrictive version of this diet must avoid all fruits, vegetables, grains, legumes, nuts, and seeds.
The 'Toxicity' Spectrum of Plant Foods
Some more flexible versions of the animal-based diet, championed by figures like Dr. Paul Saladino, allow for the inclusion of select plant foods based on a concept of "toxicity". These versions suggest that some plants, particularly low-toxin fruits and squashes, may be tolerated in small amounts. However, the foundational principle remains that the bulk of nutrition should come from animal sources, and all high-toxin plant foods are still off the menu.
Grains and Cereals
All grains, including wheat, rice, corn, oats, and quinoa, are explicitly forbidden. This means no bread, pasta, cereals, or baked goods. The exclusion is rooted in the high carbohydrate content and the presence of anti-nutrients found in grains.
Fruits and Vegetables
For strict followers, all fruits and vegetables are off-limits. This includes everything from apples and berries to broccoli and kale. In the more flexible versions, some low-fructose fruits and root vegetables may be allowed, but leafy greens, nightshades (tomatoes, potatoes, peppers), and high-sugar fruits are generally banned.
Legumes, Nuts, and Seeds
Beans, lentils, peas, and peanuts (a legume) are all restricted. Similarly, nuts such as almonds, walnuts, and cashews, along with seeds like chia, flax, and sunflower seeds, are excluded due to their plant origin and anti-nutrient content.
Highly Processed and Industrial Foods
Beyond just plant foods, a cornerstone of the animal-based approach is the elimination of highly processed and industrial foods that dominate the modern diet. These items are seen as inflammatory and detrimental to health, regardless of their plant or animal origin.
Refined Sugars and Sweeteners
Any form of refined sugar, including table sugar, high-fructose corn syrup, and most artificial sweeteners, is prohibited. Some flexible animal-based diets permit raw honey or small amounts of fruit as a source of carbohydrates, but the goal is to avoid the inflammatory effects of processed sugars.
Industrial Seed Oils
Industrial vegetable and seed oils, such as canola, soybean, and corn oil, are strictly forbidden. Proponents of the diet argue these oils are highly processed and contain unhealthy fats that contribute to inflammation. Only animal fats like tallow, lard, and butter are used for cooking.
Processed Meats and Dairy
While meat is the foundation, processed meats with added sugars, preservatives, or artificial ingredients should be avoided. Followers are encouraged to consume high-quality, grass-fed meat and ethically sourced animal products. Similarly, high-lactose dairy like milk and soft cheese is often excluded, with low-lactose, full-fat options like hard cheeses and heavy cream sometimes tolerated.
Comparison Table: Animal-Based Diet vs. Omnivorous Diet
| Food Category | Animal-Based Diet | Standard Omnivorous Diet |
|---|---|---|
| Meat & Animal Products | Focus on fatty cuts, organ meats, eggs, and limited dairy. | Includes a wide variety of lean and fatty meats; source and quality are not always prioritized. |
| Vegetables & Fruits | Entirely eliminated (carnivore) or limited to specific low-toxin options (flexible animal-based). | Encourages a wide range of fruits and vegetables for fiber, vitamins, and minerals. |
| Grains & Legumes | Strictly prohibited, including wheat, rice, and beans. | Forms the foundation of many diets, providing carbs and fiber. |
| Nuts & Seeds | Excluded completely. | Included as a source of healthy fats, protein, and micronutrients. |
| Fats | Primarily animal fats like tallow, lard, and butter. | A mix of plant and animal fats, including vegetable oils and butter. |
| Sugars | Avoids all refined sugars; may include raw honey or fruits in flexible versions. | Includes refined sugars in many forms, from sweetened beverages to desserts. |
A Complete List of What You Can't Eat
- Fruits: Apples, bananas, berries, citrus, melons, etc.
- Vegetables: Broccoli, cauliflower, spinach, kale, lettuce, potatoes, carrots, onions, etc.
- Grains: Wheat, oats, rice, quinoa, barley, corn, bread, pasta, cereal, etc.
- Legumes: Beans, lentils, peas, peanuts, soy, etc.
- Nuts & Seeds: Almonds, walnuts, cashews, chia seeds, flax seeds, sunflower seeds, etc.
- Refined Sugars: Table sugar, high-fructose corn syrup, candy, pastries, sodas, juices.
- Processed Foods: Fast food, packaged snacks, most store-bought sauces and condiments.
- Industrial Seed Oils: Canola, soybean, corn, safflower, sunflower, and other similar oils.
- High-Lactose Dairy: Milk, soft cheeses, most yogurt (depending on individual tolerance).
- Alcohol: Beer, wine, liquor (derived from grains and plants).
- Coffee & Tea: Often restricted due to being plant-based.
Conclusion: The Restrictive Nature of the Animal-Based Diet
An animal-based diet eliminates all plant-derived foods, a significant departure from conventional dietary advice that emphasizes a mix of plant and animal sources. This is rooted in the belief that modern ailments are linked to inflammatory plant compounds and processed ingredients. The core restrictions center on removing all grains, legumes, and industrial seed oils, while the level of plant food reintroduction, such as fruit, distinguishes the stricter carnivore approach from the more flexible animal-based variants. Following this diet requires careful planning and a complete overhaul of one's pantry, as it prohibits many staples of the typical Western diet. For those considering this path, understanding these strict exclusions is the first and most critical step.
Can an animal-based diet be beneficial for athletes?
While some athletes claim benefits from an animal-based diet, it may pose challenges for high-intensity, short-duration activities that rely on carbohydrates for fuel. High-fat, low-carb diets like this cause the body to burn fat for energy (ketosis), which is more efficient for endurance sports but less so for explosive power.
How does the animal-based diet differ from Keto?
Unlike the ketogenic (keto) diet, which allows for low-carb plant foods, the animal-based diet restricts or eliminates all plant foods entirely, including low-carb vegetables, nuts, and seeds. Both diets are low-carb, but the animal-based approach is considerably more restrictive regarding food sources.
