The Core Principles of Dr. Saladino's Diet
Dr. Paul Saladino's dietary journey began with a focus on the strict carnivore diet, an all-meat eating plan. However, experiencing negative health effects such as low testosterone, sleep disturbances, and heart palpitations while in long-term ketosis prompted a significant change. He transitioned to what he calls an "animal-based" diet, a more flexible approach that includes certain high-quality, plant-derived foods.
The central tenet of Saladino's diet is the prioritization of nutrient-dense animal products, specifically from well-raised animals. He advocates for consuming meat and organs from regeneratively sourced animals, believing that these foods are the most species-appropriate for humans. He argues that this focus provides the most bioavailable nutrients, such as Vitamin B12, iron, and specific amino acids, essential for optimal human function.
Unlike his former carnivore diet, the animal-based version reintroduces select carbohydrates. This was a direct response to his adverse health outcomes on the restrictive meat-only plan. Saladino now includes fruit and honey, which he considers low-toxicity, natural carbohydrate sources. He still excludes most other plant foods, such as vegetables, grains, legumes, nuts, and seeds, based on his belief that they contain "anti-nutrients" or plant defense chemicals that can be harmful to human health.
The Role of Quality and Sourcing
A crucial part of Saladino's philosophy is the emphasis on where food comes from. He recommends sourcing animal products from farms that practice regenerative agriculture and consume low-PUFA (polyunsaturated fatty acids) feeds. For plant foods, he advocates for organic and seasonal fruits and raw honey. This focus on food quality over quantity is a key distinction of his approach, suggesting that focusing on the right foods can lead to improved health without needing to track calories.
What to Eat and What to Avoid
On the Dr. Saladino diet, the focus is on a narrow list of foods believed to have high nutritional value and low toxicity. This list is significantly different from a typical Western diet and even from his earlier, more restrictive carnivore diet.
Foods to Prioritize:
- Meat and Organs: High-quality cuts of beef, lamb, and other ruminant animals, emphasizing organ meats like liver, heart, and kidney for their high nutrient density.
- Fat: Animal fats such as tallow and suet, as well as butter and ghee from grass-fed sources.
- Fruit: Seasonal and organic fruits are included as a carbohydrate source.
- Honey: Raw honey is recommended as another source of natural carbohydrates.
- Raw Dairy: Some followers include raw dairy products, such as milk and kefir, if tolerated.
Foods to Exclude:
- Vegetables: The majority of vegetables are excluded due to concerns over "plant toxins" and anti-nutrients.
- Grains: All grains, including wheat, rice, and corn, are eliminated.
- Legumes: Beans and pulses are not permitted.
- Nuts and Seeds: These are considered off-limits.
- Vegetable Oils: Seed oils like canola, safflower, and sunflower oil are strictly avoided.
Comparison: Carnivore vs. Animal-Based
| Feature | Strict Carnivore Diet | Dr. Saladino's Animal-Based Diet |
|---|---|---|
| Carbohydrates | Almost zero, limited to dairy. | Includes moderate carbs from fruit and honey. |
| Plant Foods | None, completely excluded. | Allows fruits, excludes most vegetables, grains, etc.. |
| Ketosis | The goal is typically a deep, long-term state of ketosis. | Intentionally avoids long-term, deep ketosis to support hormonal health. |
| Advocate's Experience | Saladino reported negative symptoms like low testosterone and sleep issues. | Adopted to alleviate symptoms experienced on the strict carnivore diet. |
Criticisms and Health Considerations
Despite Saladino's personal anecdotes and advocacy, his diet is highly controversial within the scientific and medical communities. Many health professionals and institutions, like the British Heart Foundation, caution against such restrictive eating patterns due to a lack of evidence supporting the claimed benefits and potential health risks.
One major concern is the high intake of saturated fat from animal products, which can elevate LDL ("bad") cholesterol levels, increasing the risk of cardiovascular disease. Furthermore, the complete elimination of most plant foods leads to a diet severely lacking in fiber, a crucial component for gut health and regular bowel movements. The absence of a wide variety of plant foods also raises concerns about potential micronutrient deficiencies, as many essential vitamins and minerals, as well as beneficial antioxidants, are primarily found in plants.
Finally, the hypothesis that all plant compounds are toxic and should be avoided is dismissed by many experts. Scientific evidence shows that many so-called "anti-nutrients" and plant compounds have antioxidant and anti-inflammatory properties that can be beneficial to health. Mainstream nutrition advice emphasizes a balanced diet that includes a wide variety of foods from all food groups, including fruits, vegetables, and whole grains. For further reading on why extreme low-fiber diets are not recommended, see the British Heart Foundation's perspective on the carnivore diet [https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/carnivore-diet].
Conclusion
Dr. Paul Saladino's diet has evolved from a strict carnivore plan to a slightly more inclusive animal-based approach. While he maintains a focus on meat, organs, and animal fats, he has incorporated fruits and honey to address health issues he experienced on his earlier restrictive regimen. The diet is defined by prioritizing nutrient-dense, high-quality animal products while excluding most plant-based foods. However, this philosophy remains highly controversial, with health organizations pointing to the potential risks associated with a diet high in saturated fat and lacking fiber and a diversity of nutrients from plants. As with any highly restrictive diet, it is essential to consult a healthcare professional before making significant changes to your eating habits.
