An animal-based diet, often compared to the carnivore diet, is primarily centered on animal products like meat, organs, eggs, and raw dairy. It minimizes or eliminates plant foods to avoid what proponents consider plant toxins or antinutrients. When it comes to beverages, the principles are just as straightforward: stick to animal-sourced and minimally processed liquids, with hydration being the top priority. Navigating your options beyond plain water is essential for variety and nutritional support while remaining compliant.
The Fundamental Hydration Source: Water
Water is, without a doubt, the most important and fundamental beverage on an animal-based diet. It is zero-carb, has no additives, and is essential for all bodily functions, especially when transitioning to a low-carb, high-fat way of eating. Dehydration and electrolyte imbalances are common during the initial adaptation phase, sometimes called the 'keto flu,' making adequate water intake critical.
Types of Water for an Animal-Based Diet
- Plain Filtered Water: The gold standard for hydration. Ensure it is of good quality, free of contaminants often found in tap water.
- Sparkling Water: Unsweetened, unflavored sparkling water is a refreshing, carbonated alternative to plain water. Always check the ingredients to ensure no hidden sweeteners or natural flavors derived from plants are included.
- Mineral Water: This provides essential electrolytes like sodium, potassium, and magnesium, which are vital for proper nerve and muscle function and can help combat the fatigue associated with dietary changes. Some brands, like San Pellegrino, are well-regarded for their natural mineral content.
- Electrolyte Water: High-quality, unflavored electrolyte supplements without artificial additives or sweeteners are acceptable for targeted support, especially for active individuals. Brands like LMNT and Redmond Re-Lyte are often cited as carnivore-friendly.
Nutrient-Dense Animal-Based Liquids
Beyond water, several animal-derived liquids offer significant nutritional benefits and are a staple for many following this diet.
Bone Broth
Bone broth is a nourishing, mineral-rich liquid made by simmering animal bones and connective tissues. It provides collagen, amino acids, and minerals that support joint health, gut healing, and overall well-being.
- Benefits: Supports gut health, provides hydration and electrolytes, and is rich in collagen and gelatin.
- How to Enjoy: Sip it warm throughout the day, use it as a base for cooking, or incorporate it into recipes.
Raw Dairy (if tolerated)
For those who tolerate dairy, especially raw and low-lactose varieties, certain products can be included in moderation. Raw dairy from pasture-raised animals is often preferred for its enzymes and beneficial bacteria.
- Raw Milk or Cream: Unpasteurized milk and cream can be consumed by some individuals. They offer fat, protein, and electrolytes.
- Kefir and Yogurt: Plain, unprocessed kefir and yogurt with no additives can also be an option for dairy-tolerant individuals, providing probiotics and nutrients.
The "Gray Area" Beverages: Coffee and Tea
Coffee and tea are sources of much debate within the animal-based community because they are derived from plants. The decision to include them often depends on an individual's personal tolerance and how strictly they adhere to the diet's principles.
- Arguments for Inclusion: Many followers of a "relaxed" or modified animal-based diet consume black coffee or unsweetened tea. Some add grass-fed butter, heavy cream, or ghee for added fat and to slow caffeine absorption.
- Arguments for Exclusion: Strict adherents avoid coffee and tea, viewing them as plant-based beverages containing compounds that can be irritating or inflammatory. Some people experience anxiety, acid reflux, or sleep issues from caffeine, which may be magnified on this diet.
Consider Your Response
If you choose to include coffee or tea, monitor your body's response carefully. If you experience negative effects, consider eliminating it to assess the impact. Quality matters, so opt for high-quality, mold-free coffee or organic teas.
Beverages to Avoid
Avoiding beverages with added sugars, artificial sweeteners, and plant-based additives is crucial for an animal-based diet. These can disrupt metabolic health and counteract the benefits of the diet.
- Sugary Drinks: This includes sodas, fruit juices, and any sweetened beverages.
- Alcohol: Most alcoholic beverages, especially beer and sweet wines, are made from grains or fruits and are high in carbs. Pure distilled spirits (e.g., whiskey, vodka) are carb-free but still provide empty calories and can interfere with fat metabolism.
- Plant-Based Milks: Oat, almond, soy, and other plant-based milks are not permitted.
- Diet Sodas and Energy Drinks: Drinks with artificial sweeteners like aspartame, sucralose, or erythritol should be avoided, as these additives are not animal-based and can cause digestive issues.
- Herbal Teas (for strict adherents): While some relaxed followers may include mild herbal teas, strict followers avoid all plant matter, including herbs.
A Comparison of Drinks for the Animal-Based Diet
| Drink Type | Allowed on Strict Animal-Based Diet? | Allowed on Relaxed Animal-Based Diet? | Notes |
|---|---|---|---|
| Plain Water | Yes | Yes | The most essential and safe beverage. |
| Mineral/Sparkling Water | Yes | Yes | Opt for unflavored versions with no additives. Mineral water provides electrolytes. |
| Bone Broth | Yes | Yes | Highly nutritious, excellent for gut health and hydration. |
| Raw Milk/Cream | Yes (if tolerated) | Yes (if tolerated) | Should be from high-quality, pasture-raised animals. |
| Coffee (Black) | No | Yes (with caution) | A plant-based product, often included but may cause issues for some. |
| Unsweetened Tea | No | Yes (with caution) | Plant-based, similar to coffee. |
| Pure Distilled Liquor | No | Yes (with caution) | Carb-free but not animal-based. Provides empty calories. |
| Diet Sodas | No | No (some may cheat) | Contains artificial sweeteners and additives. |
| Juice/Sugary Drinks | No | No | High in sugar and carbohydrates. |
| Plant-Based Milks | No | No | Derived from plants; contains antinutrients. |
Conclusion: Prioritizing Quality and Listening to Your Body
When considering what drinks are allowed on an animal-based diet, simplicity and quality are key. Water is your best friend for hydration, while bone broth and raw dairy (if tolerated) provide additional nutrients. The decision to include beverages like coffee or tea is a personal one, best made after careful consideration of your body's response. Most importantly, steering clear of artificial sweeteners, sugars, and plant-based milks is non-negotiable for adhering to the diet's core principles. By focusing on these core guidelines, you can ensure your beverage choices support your overall health and well-being on your animal-based journey.
For more information on the nutritional importance of animal-sourced foods, you can review findings from organizations like the National Institutes of Health.
