Understanding What Foods Are Allowed on the Animal-Based Diet

According to nutrition experts, animal-based diets emphasize nutrient-dense animal products while distinguishing them from the more restrictive carnivore diet. This eating plan focuses on quality sources of meat, organs, and raw dairy, along with a limited intake of select plant foods like fruits and honey. By understanding what foods are allowed on the animal-based diet, you can begin to structure your meal plan effectively.

Quick Summary

A detailed overview of the animal-based diet, highlighting permitted animal products, specific low-toxicity plant foods, and key differences from the strict carnivore approach.

Key Points

• Core Foods: The diet centers on meat, organ meats, eggs, and dairy products.

• Plant Food Inclusions: Unlike the carnivore diet, the animal-based version allows certain fruits (e.g., berries, avocado) and honey.

• Emphasis on Quality: High-quality, often grass-fed or pasture-raised, animal products are prioritized.

• Nutrient Density: Organ meats are highly encouraged for their concentrated vitamin and mineral content.

• Cooking Fats: Animal fats like tallow and lard are used instead of inflammatory seed oils.

• Flexibility: The inclusion of low-toxicity plant foods makes this diet more flexible and potentially easier to maintain than a strict carnivore approach.

• Professional Guidance: Consulting a healthcare provider is recommended, especially for long-term health, due to the diet's restrictive nature.

Defining the Animal-Based Diet

The animal-based diet is a modern nutritional approach that prioritizes consuming nutrient-dense foods from animal sources, such as muscle meats, organ meats, eggs, and dairy. It differs significantly from the stricter carnivore diet by allowing the inclusion of certain low-toxicity plant foods, primarily fruits and honey. Proponents of this diet believe it aligns more closely with ancestral eating patterns, focusing on bioavailable nutrients while minimizing potentially irritating compounds found in some plants, known as antinutrients. The core philosophy emphasizes consuming high-quality, often grass-fed or pasture-raised, animal products and avoiding highly processed foods and seed oils. This provides a framework for building meals centered around protein, fat, and carbohydrates from carefully selected sources.

Meats and Organs

The foundation of the animal-based diet is meat, with a strong emphasis on nose-to-tail consumption to maximize nutrient intake. Focusing on fattier cuts from ruminant animals is a common practice to meet energy needs and provide a rich source of saturated fats. Organ meats are particularly encouraged for their exceptional nutrient density, offering vitamins and minerals in concentrated forms.

• Beef: Fatty cuts like ribeye, ground beef (80/20), and brisket are preferred.
• Organ Meats: Liver, heart, and kidney are nutritional powerhouses.
• Other Meats: Lamb, pork, and various game meats such as bison and elk.
• Poultry: Thighs and wings are often favored over leaner breast meat.

Seafood and Eggs

Fish and seafood provide a valuable source of omega-3 fatty acids, along with other essential nutrients like iodine and selenium. Wild-caught options are often preferred for their fatty acid profile and fewer contaminants. Eggs are considered a near-perfect food due to their complete protein, fats, and essential nutrients like choline.

• Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3s.
• Shellfish: Oysters, mussels, and shrimp are highly nutrient-dense.
• Eggs: Pasture-raised chicken, duck, or quail eggs.

Dairy and Fats

Dairy products are often included, though tolerance can vary among individuals due to lactose or casein sensitivity. Some proponents advocate for raw, grass-fed dairy, while many find low-lactose options easier to digest. Traditional animal fats are the primary cooking medium on this diet.

• Low-Lactose Dairy: Aged hard cheeses, butter, ghee, and kefir.
• Full-Fat Options: Heavy cream and full-fat yogurt (if tolerated).
• Cooking Fats: Tallow, lard, and duck fat are used instead of vegetable oils.

Plant Foods and Sweeteners

Unlike a strict carnivore diet, the animal-based diet permits specific plant foods, typically those considered low in natural toxins or 'antinutrients'. These are included for nutritional variety and for their carbohydrate content.

• Fruits: Low-fructose fruits like berries, along with avocados, olives, and citrus fruits.
• Honey: Raw, unpasteurized honey is a permissible sweetener and carbohydrate source.
• Select Vegetables: Some followers include low-antinutrient vegetables like squash, pumpkin, and cucumber.

Comparison of Animal-Based and Carnivore Diets

Feature	Animal-Based Diet	Carnivore Diet
Food Inclusions	Primarily animal products plus select fruits, honey, and low-antinutrient vegetables.	Strictly animal products only (meat, eggs, fish, some dairy).
Plant Foods	Allowed in moderation (e.g., berries, honey).	Completely excluded.
Carbohydrate Source	Healthy carbs from fruits and honey are included for energy.	Zero-carb approach; relies on fat and protein for energy.
Dietary Flexibility	More flexible and sustainable for many people long-term.	Extremely restrictive, often used as a short-term elimination diet.
Nutrient Diversity	Broader nutrient intake from incorporating fruits.	Relies heavily on organ meats for nutrients like Vitamin C.

Potential Health Benefits and Considerations

Adherents to an animal-based diet often report benefits such as improved digestion, increased satiety, and stable blood sugar levels due to its high protein and fat content. The diet is rich in bioavailable nutrients like B vitamins, iron, and zinc, which are crucial for energy production and immune function. Some individuals with autoimmune issues or gut irritation may also experience reduced symptoms by eliminating many common plant-based irritants.

However, potential downsides and considerations exist. The diet's high saturated fat content, while debated, can raise LDL cholesterol levels in some individuals. Eliminating most plant foods also means losing out on dietary fiber, which can lead to constipation and impact gut health over the long term. A lack of variety could also lead to nutrient deficiencies if organ meats are not included consistently to provide nutrients like Vitamin C. As with any restrictive diet, consulting a healthcare professional is recommended to ensure it aligns with your specific health needs.

Building an Animal-Based Meal Plan

To begin an animal-based diet, start with the core components: fatty cuts of ruminant meat, quality eggs, and low-lactose dairy if tolerated. Rotate protein sources frequently to ensure a broader nutrient profile. For carbohydrates, introduce small amounts of low-toxicity fruits or honey and monitor how your body responds. Cooking with animal fats like tallow or lard is a key practice. Meal planning can be simple, focusing on whole, unprocessed foods. An example day might include scrambled eggs with bacon for breakfast, a bison burger patty for lunch, and a ribeye steak with a side of berries for dinner.

Conclusion

The animal-based diet provides a structured framework focusing on nutrient-dense animal products while allowing for the inclusion of select plant foods. Unlike the stricter carnivore diet, its flexibility can make it a more sustainable option for many individuals looking to improve their nutrition. By prioritizing high-quality meat and organs, along with fats and low-toxicity plant carbohydrates, followers aim to maximize bioavailable nutrients. While offering potential benefits, it requires careful planning to ensure nutritional needs are met and should be approached with an understanding of its restrictive nature. As with any significant dietary change, professional guidance can help ensure a balanced and effective approach.

Frequently Asked Questions

What is the primary difference between an animal-based diet and the carnivore diet?

The main difference is that an animal-based diet includes small amounts of low-toxicity plant foods, such as fruit and honey, while the carnivore diet is strictly limited to animal products only.

Are all types of dairy allowed on an animal-based diet?

Not all types are recommended. Many followers prefer low-lactose dairy products like aged cheeses, butter, and ghee, as they are easier to digest. Raw, grass-fed dairy is also often favored if tolerated.

Can you eat fruits on an animal-based diet?

Yes, unlike the carnivore diet, an animal-based diet includes fruits. Focus is often placed on low-sugar options like berries, avocado, and olives.

What types of meat are best for the animal-based diet?

Fatty cuts from ruminant animals (beef, lamb, bison) are encouraged, along with a variety of poultry and fatty fish. Organ meats like liver and heart are highly recommended for optimal nutrient intake.

What fats should be used for cooking?

Animal-based fats like tallow, lard, ghee, and butter are the primary cooking fats used. Processed vegetable and seed oils are avoided.

Is honey an allowed food on this diet?

Yes, many animal-based diet followers include raw honey as a source of carbohydrates and a natural sweetener.

Is the animal-based diet healthy long-term?

Experts have concerns about the long-term health implications due to the diet's restrictive nature, potential nutrient deficiencies, and high saturated fat intake. A balanced diet with a wider variety of foods is typically considered more sustainable.