What is an Animal Based Diet?
An animal based diet, as popularized by figures like Dr. Paul Saladino, centers around the consumption of nutrient-dense animal products, including meat, organs, and fish. Unlike more restrictive diets, it often permits the inclusion of certain low-toxicity plant foods, such as seasonal fruits and honey. The fundamental idea is to eat a diet our ancestors likely consumed, prioritizing biologically appropriate, whole foods and avoiding modern, processed ingredients and potentially inflammatory plant compounds. The dairy-free variation simply removes all milk products and their derivatives from this framework, making it a viable option for those with lactose intolerance or a dairy allergy.
Core Principles of the Dairy Free Animal Based Diet
The philosophy behind this diet is rooted in two key concepts: nutrient density and evolutionary alignment. Proponents argue that animal products are the most bioavailable source of essential vitamins and minerals, while some plant compounds can be harmful or difficult for the human body to process. By removing dairy, this approach targets a common dietary irritant and eliminates a food group that many people cannot digest efficiently. It's a departure from conventional wisdom that emphasizes a high intake of grains and a wide variety of vegetables, instead prioritizing foods that have been central to human nutrition for millennia.
Allowed and Excluded Foods
Navigating a dairy free animal based diet involves a clear understanding of what stays and what goes. While animal products form the bulk of the intake, the inclusion of certain plant-based carbohydrates offers more flexibility than a strict carnivore diet.
Foods to include:
- Meat and Poultry: Grass-fed beef, pasture-raised chicken, pork, lamb, and other meats.
- Organ Meats: Liver, heart, kidney, and other offal, which are rich in nutrients like vitamin A, B vitamins, and iron.
- Fish and Seafood: Wild-caught fish and shellfish, offering omega-3 fatty acids and other minerals.
- Eggs: Pasture-raised eggs are a staple, providing protein and choline.
- Animal Fats: Tallow, lard, and grass-fed ghee for cooking.
- Limited Plant Foods: Low-toxicity options like ripe, seasonal fruits and raw honey can be included in moderation.
- Water and Bone Broth: Hydration is key, and bone broth provides collagen and minerals.
Foods to exclude:
- All Dairy: Milk, cheese, yogurt, cream, kefir, and butter.
- Grains: All types, including wheat, rice, corn, and oats.
- Legumes: Beans, lentils, and peanuts.
- Nuts and Seeds: Can be excluded based on individual sensitivities.
- Industrial Seed Oils: Soybean, canola, and sunflower oils.
- Most Vegetables: Many are excluded due to potential plant defense chemicals, though some variations might include squashes or leafy greens.
- Processed Foods and Sugars: Anything with added sugar, refined flour, or synthetic ingredients.
Potential Benefits and Considerations
Supporters of this diet cite numerous potential benefits, primarily based on the exclusion of common inflammatory foods and the emphasis on nutrient-dense animal sources. These benefits include improved digestion, reduced inflammation, and better metabolic health for some individuals. However, the diet is not without potential drawbacks, which makes consulting with a healthcare provider crucial before starting.
One of the main benefits is the high protein intake, which can promote increased satiety and support muscle growth. The exclusion of processed carbs and sugars can lead to more stable blood sugar levels, potentially benefiting those with insulin sensitivity issues. Conversely, the lack of dietary fiber from grains and many vegetables can cause digestive changes like constipation. Concerns over potential nutrient deficiencies, particularly vitamin C and certain minerals, are also raised by some health experts. Followers must be diligent about sourcing nutrients from organ meats and permitted fruits to mitigate these risks.
Comparison Table: Dairy Free Animal Based vs. Other Diets
| Feature | Dairy Free Animal Based | Carnivore Diet | Keto Diet | Standard American Diet (SAD) |
|---|---|---|---|---|
| Dairy | Excluded | Allowed (low-lactose) | Often included | Included |
| Plant Foods | Limited fruits, honey, some squashes | Excluded | Limited, very low-carb vegetables | All plant foods |
| Carbohydrates | Very low to low, from fruits/honey | Zero | Very low, often <50g/day | High, from various sources |
| Processed Foods | Excluded | Excluded | Excluded | Often high |
| Primary Focus | Nutrient-dense animal foods, low plant toxin | Animal products only | Ketosis | Mixed, often processed |
| Common Intake | Meat, eggs, organ meats, fat, fruit, honey | Meat, eggs, fat, low-lactose dairy | Fats, protein, leafy greens | Grains, sugars, processed foods |
How to Get Started on a Dairy Free Animal Based Diet
Starting this diet involves several practical steps to ensure a smooth transition and maintain nutritional adequacy.
- Phase out dairy and processed foods: Begin by gradually eliminating all milk, cheese, and yogurt from your diet. Simultaneously, remove all processed foods, sugars, and seed oils.
- Focus on quality animal protein: Prioritize high-quality, ethically sourced meat, poultry, and fish. Incorporate organ meats into your meals to maximize nutrient intake.
- Introduce permitted plant foods: After an initial elimination period, if desired, add back low-toxicity plant foods like ripe berries, melons, and squashes in moderation to see how your body responds.
- Listen to your body: Pay attention to your energy levels, digestion, and overall well-being. This diet is highly individual, and what works for one person may not work for another.
- Consider supplementation: Due to the restrictive nature, discuss potential supplementation, such as vitamin C or electrolytes, with a healthcare professional.
Conclusion
A dairy free animal based diet is a dietary approach that centers on consuming animal products while eliminating dairy and most plant foods, with some variations including low-fructose fruits and honey. It is distinct from both the strict carnivore diet, which excludes all plant matter, and the keto diet, which often includes dairy. Proponents emphasize nutrient density from animal sources and the reduction of potentially inflammatory foods. While some find success in improved digestion, reduced inflammation, and better metabolic control, the diet also presents challenges such as potential nutrient deficiencies and low fiber intake. As with any restrictive eating plan, a thoughtful and personalized approach is necessary, ideally with the guidance of a health professional, to ensure nutritional needs are met and health goals are safely achieved. The focus on whole, unprocessed animal foods is a cornerstone, but individuals must weigh the potential benefits against the risks and personal sustainability.
Key Takeaways
- Core Concept: A dairy free animal based diet focuses on consuming animal products, including meat, organs, and eggs, while completely removing all dairy foods.
- Flexibility: Unlike the stricter carnivore diet, it typically allows for limited, low-toxicity plant foods like ripe fruits and honey.
- Nutrient Density: The diet prioritizes biologically available nutrients found in high-quality animal products, including organs, which are rich in vitamins and minerals.
- Exclusions: It removes dairy, grains, legumes, processed foods, and often most vegetables to eliminate potential irritants.
- Comparison: It offers more flexibility than a carnivore diet but is more restrictive than standard keto regarding plant-based options.
- Customization: This eating style is highly individualized, and followers should monitor their own body's response and adjust their approach accordingly.
- Consultation: Seeking guidance from a healthcare professional is recommended to address potential nutrient deficiencies and ensure a safe transition.
FAQs
Question: Is a dairy free animal based diet the same as the carnivore diet? Answer: No, a dairy free animal based diet is more flexible than the carnivore diet. While both focus on animal products, the animal based diet typically allows for the inclusion of low-toxicity plant foods such as fruits and honey, which are completely excluded from a strict carnivore approach.
Question: What are the main foods to eat on this diet? Answer: The primary foods include high-quality meats, poultry, organ meats, fish, and eggs. Some variations also incorporate fruits and raw honey. Animal fats like tallow and lard are used for cooking.
Question: Why is dairy excluded from this animal based diet? Answer: Dairy is excluded primarily to cater to individuals with lactose intolerance or milk allergies. Additionally, some proponents believe that dairy can be a source of inflammation or digestive issues for many people.
Question: Are there any nutrient deficiencies to be concerned about? Answer: With the exclusion of many plant-based foods, concerns arise about potential deficiencies in fiber, vitamin C, and certain minerals. These can be addressed by incorporating nutrient-dense organ meats and fruits, and sometimes through supplementation under a doctor's supervision.
Question: Can you lose weight on a dairy free animal based diet? Answer: Many people report weight loss due to increased satiety from high protein and fat intake, and the elimination of processed foods and sugars. The low carbohydrate content can also lead to a reduction in overall calorie consumption.
Question: Is an animal based diet good for gut health? Answer: The impact on gut health varies. Some individuals find relief from digestive issues by eliminating irritating plant compounds. However, the lack of dietary fiber can alter the gut microbiome and potentially lead to constipation for some.
Question: What is the difference between this and a keto diet? Answer: While both can be low-carb, this diet is typically more restrictive regarding plant foods and completely eliminates dairy, which is often allowed on a standard keto diet. The focus is also more on nose-to-tail animal nutrition rather than just achieving ketosis.
