Animal Based Diet

If you have been curious about the animal based diet and how it might affect weight, energy, gut health, and long term wellness, you are in the right place. This comprehensive guide brings together practical steps with the best available science, so you can decide whether an animal based diet fits your goals and your life. You will find clear explanations, shopping lists, sample days of eating, and a balanced discussion of benefits and risks. You will also see where experts agree, where they disagree, and how to navigate the gray areas with confidence.

Food connects to culture, family, and memories. The sizzle of a ribeye on a cast iron pan, the rich aroma of bone broth simmering on a Sunday afternoon, the cool creaminess of fresh yogurt, or the satisfying snap of a perfectly cooked salmon fillet, these make nutrition tangible. If you choose to explore an animal based diet, the goal is not only metabolic improvements but also a way of eating that feels grounded, enjoyable, and sustainable for you.

Below you will find everything you need, step by step, to evaluate and try an animal based diet responsibly. Primary terms like protein bioavailability, saturated fat, fiber, and electrolytes are explained in plain language. Every section is written to help US readers compare guidance you often see in headlines with what clinical trials and nutrition databases actually say. You will also find candid notes about social challenges and how to talk with your healthcare team. The aim is practical wisdom, backed by data, without hype.

1. What Is an Animal-Based Diet?

Clear definition in plain terms

An animal based diet centers meals on foods that come from animals. Meat, fish, eggs, dairy, and animal fats form the foundation. Many people keep carbohydrates low by avoiding grains and legumes. Some versions include fruit and honey for additional carbohydrate and micronutrients. The core idea is to prioritize nutrient dense animal foods with high quality protein and easily absorbed vitamins and minerals.

In practice, the plate might look like this. Breakfast could be eggs cooked in butter with a side of Greek yogurt. Lunch might be grilled salmon with a small bowl of berries. Dinner could be a beef or bison steak with a side of ripe fruit or a baked potato if you are not strictly low carb. Organ meats like liver or heart may appear weekly for concentrated micronutrients. People who prefer a stricter approach remove all plant foods. Others add some fruit and raw dairy while still avoiding grains, seed oils, and processed sugar.

Difference between animal-based, carnivore, paleo, and keto diets

Because diet names overlap, here is how the main approaches differ:

• Animal based diet: Animal foods are the centerpiece, plant foods are limited or optional. Often excludes seed oils, grains, and legumes. Many versions allow fruit and honey. Flexibility varies, from strict to moderate.
• Carnivore diet: All meat or nearly all animal foods, essentially zero carbohydrate. Many followers eat only ruminant meats like beef and lamb, salt, and water. Some include eggs and dairy. Fruit is usually excluded.
• Paleo diet: Focuses on whole, minimally processed foods that could be foraged or hunted. Includes meat, fish, eggs, vegetables, fruits, nuts, and tubers. Excludes grains, legumes, refined sugar, and industrial oils. Not necessarily low carb.
• Keto diet: Defined by macronutrients more than food groups. Carbohydrate is kept very low to promote nutritional ketosis, usually below 20 to 50 grams per day. You can follow keto with animal foods or with plant based fats. Many people combine keto and animal based eating.

Brief origin and cultural context

People across the world have long relied on animal foods to survive harsh climates and food shortages. Arctic communities thrived on seafood and marine mammals. Pastoral societies centered nutrition on milk, meat, and blood. In the United States, family farms and hunting traditions connect communities with beef, bison, venison, poultry, and dairy. Modern interest in an animal based diet grew as individuals reported improvements in blood sugar, body composition, and autoimmune symptoms after removing refined foods and emphasizing animal protein and fat.

Contemporary advocates like Paul Saladino, Shawn Baker, and a range of physicians and dietitians have popularized nose to tail eating, highlighting organ meats and collagen rich cuts. Social media platforms amplified anecdotes from people who struggled with gut issues or chronic fatigue on higher fiber diets and reported relief after switching to a simpler animal based diet. While stories are compelling, this guide will also examine clinical research to separate signal from noise.

Why it is getting attention now

Several trends explain the surge of interest:

• Simple meals, fewer variables. Many people feel overwhelmed by conflicting nutrition rules. An animal based diet trims the noise and simplifies decisions.
• Protein priority. Research on satiety suggests higher protein diets help regulate appetite and reduce cravings. Animal foods provide complete proteins with a strong amino acid profile.
• Concerns about seed oils and ultra processed foods. People who feel better after dropping restaurant oils and packaged snacks often attribute gains to replacing them with butter, tallow, or ghee.
• Glucose stability. Lower carbohydrate intake can reduce blood sugar spikes, which may help energy and focus.
• Cultural moment. Influencers, physicians, and online communities share transformations, recipes, and lab results, which encourages others to experiment.

2. Key Components of an Animal-Based Diet

What you eat

Most versions share a common core of nutrient dense animal foods. Here are the categories and practical examples.

Red meat

Beef, lamb, and bison are staples because they provide high quality protein, highly absorbable iron, heme zinc, creatine, carnitine, and fat soluble vitamins in varying amounts. Choosing fatty and lean cuts allows you to adjust satiety and energy. Ground beef, chuck roast, ribeye, sirloin, Denver steak, lamb shoulder, lamb chops, and ground bison are popular choices. For those who hunt or buy from local ranchers, venison and elk can emphasize leanness while still delivering micronutrients.

Organs

Liver, heart, kidney, and occasionally spleen are considered nature’s multivitamins. They pack retinol vitamin A, B12, folate, choline, copper, and CoQ10. Because liver is potent, many people start with a small portion once per week, such as 1 to 3 ounces. Some prefer to blend liver into ground beef or make liver pâté for a milder taste.

Dairy

Dairy can be a high satiety addition for people who tolerate it. Options include aged cheese, cottage cheese, plain yogurt, kefir, butter, and ghee. Some choose raw milk or raw cream. Raw products are unpasteurized, which preserves enzymes and flavor, although they carry different safety considerations that should be weighed carefully. If lactose intolerance is an issue, aged cheese and fermented dairy are often easier to digest.

Eggs

Eggs are a compact package of protein, choline, biotin, selenium, riboflavin, and vitamin D. Yolks add flavor and fat soluble nutrients. Many animal based eaters enjoy 2 to 4 eggs daily, cooked in butter or ghee and paired with meat or yogurt for fullness.

Animal fats

Butter, ghee, tallow, and duck fat are used for cooking instead of industrial seed oils. Ghee is clarified butter with the milk solids removed, which reduces lactose and casein. Beef tallow is heat stable for high temperature cooking. For flavor variety, grill or pan sear in tallow and finish with butter.

Fish and shellfish

Fatty fish like salmon, sardines, and mackerel provide long chain omega 3 fats EPA and DHA that support heart and brain health. Shellfish such as oysters and mussels deliver zinc, copper, and iodine. Many people rotate seafood into the weekly menu several times for variety and micronutrient coverage.

What you limit or avoid

The animal based diet often reduces or eliminates foods that commonly cause digestive issues or blood sugar spikes for many people:

• Grains, especially refined wheat and corn products
• Seed oils such as soybean, canola, safflower, corn, and grapeseed oils
• Legumes, including beans and lentils, often removed due to lectins and FODMAP concerns
• Processed sugars, sodas, candy, and desserts
• Highly processed snack foods

Fiber rich foods may be reduced or temporarily removed during an elimination phase if bloating or IBS symptoms are present. People differ here. Some do better with a lower fiber intake after years of struggle. Others feel best with a small amount of easy to digest fruit or cooked vegetables after symptoms settle.

What some people include in moderation

Several influential voices advocate including fruit and honey in modest amounts while avoiding most other plant foods. This is sometimes called the Paul Saladino approach. The idea is to keep the diet simple and animal centered, but not strictly zero carb unless needed therapeutically.

• Fruit: bananas, berries, oranges, mango, pineapple, or seasonal local fruit
• Honey: raw or strained, used as a condiment or preworkout fuel
• Raw dairy products: raw milk, raw cream, raw cheese, sourced from trusted local farms when available

People who include fruit often aim for 50 to 150 grams of carbohydrate per day, adjusted for training, sleep, and body composition goals.

3. Nutritional Breakdown: What You Actually Get from These Foods

Macronutrients: high protein, high fat, low to no carbs

An animal based diet typically provides substantial protein, a variable amount of fat, and carbohydrates ranging from minimal to moderate depending on whether fruit or dairy is included. Protein supports muscle repair and maintenance, bone health, hormonal signaling, and satiety. Fat supplies energy and carries fat soluble vitamins A, D, E, and K. Carbohydrates, if included, usually come from fruit or dairy lactose and can support thyroid function and training performance for some individuals.

To see specific macronutrient profiles for common foods, you can search the USDA FoodData Central database. For example, 100 grams of cooked 85 percent lean ground beef delivers roughly 26 grams of protein and 15 grams of fat with virtually no carbohydrate, while 100 grams of salmon provides about 22 grams of protein, 12 grams of fat, and almost no carbohydrate. Eggs supply roughly 6 grams of protein and 5 grams of fat each.

Key vitamins and minerals

Animal foods provide a dense array of micronutrients, many in highly bioavailable forms:

• Vitamin A: Liver contains retinol, the active form of vitamin A that bypasses the conversion step required for beta carotene from plants. Background and roles are summarized by the NIH Office of Dietary Supplements.
• Vitamin B12: Found naturally in animal foods. Supports red blood cell formation, neurologic function, and DNA synthesis. See the NIH B12 fact sheet.
• Iron: Meat contains heme iron, which is absorbed more efficiently than nonheme iron from plants, especially when phytates are present. See NIH Iron.
• Zinc: Critical for immunity, enzymes, and reproduction. Absorption is reduced by phytates in grains and legumes, which many animal based eaters avoid. See NIH Zinc.
• Choline: Found in eggs, liver, and meat. Important for cell membranes and neurotransmitters. See NIH Choline.
• Omega 3 fats: EPA and DHA from fish and shellfish support cardiovascular and brain health. The American Heart Association discusses omega 3 fats and seafood intake on its dietary fats resource.
• Creatine: Abundant in red meat and fish. Supports high intensity performance and may aid cognitive function in some contexts.
• Calcium and vitamin K2: Dairy products often supply calcium while certain cheeses deliver vitamin K2, which may help with calcium handling.

Bioavailability vs plant based sources

Bioavailability refers to how much of a nutrient your body can actually absorb and use. Animal foods tend to provide vitamins and minerals in forms that are easier to absorb. Heme iron from meat is generally absorbed more efficiently than nonheme iron in plants. Retinol from liver is preformed vitamin A, so conversion is not required. Zinc absorption is higher when phytate intake is low. The FAO report on protein quality highlights digestibility and amino acid patterns that contribute to the strong biological value of animal proteins.

That does not mean plant foods have no place. It simply means that if your goal is nutritional density with fewer total calories and less volume of food, animal products provide a reliable path. For those with digestive issues or appetite fluctuations, this density can be a practical advantage.

Myths about cholesterol and saturated fat

Discussions about an animal based diet often focus on cholesterol and saturated fat. A few key points help frame the debate:

• LDL particles contribute causally to atherosclerosis. This is broadly accepted by cardiology organizations and expressed in consensus statements, such as the European Atherosclerosis Society review on LDL causality in atherosclerotic cardiovascular disease published in the European Heart Journal. It is summarized in accessible form by standard cardiology resources and reinforced by cumulative genetic, mechanistic, and trial evidence.
• Dietary saturated fat can raise LDL cholesterol in many individuals, though the degree of change varies. Resources at the Harvard T. H. Chan School of Public Health provide a lay overview of evidence and emphasize what nutrients replace saturated fat in the diet. See Harvard Nutrition Source on saturated fat.
• Population level studies like the PURE analysis report higher carbohydrate intake associates with higher mortality in some cohorts and that full fat dairy and unprocessed red meat appear neutral or modestly protective at common intakes. See PURE publications in The Lancet on macronutrients and on dairy (PURE macronutrients, PURE dairy).
• Processed meats have different risk profiles than unprocessed red meat. The International Agency for Research on Cancer classifies processed meat as carcinogenic to humans with respect to colorectal cancer. See the IARC summary press release on processed meat.

In short, if you choose an animal based diet, work with your clinician to monitor lipids, especially ApoB or LDL, blood pressure, fasting glucose, and inflammation markers. If LDL rises substantially, adjustments such as increasing fatty fish, replacing some saturated fat with monounsaturated fat, or adding soluble fiber from low FODMAP sources may help. The goal is a dietary pattern that fits your labs and your life, not a rigid label.

4. Common Variations of Animal-Based Diets

Carnivore

This is the strictest form. People often eat only meat, salt, and water, sometimes with eggs and dairy. Carbohydrates are near zero. A common strategy is to focus on ruminant meats like beef and lamb due to favorable fat composition and satiety. Many report digestive calm, especially those with severe IBS or autoimmune flares. Athletic performance can be maintained, though adaptations may take several weeks.

Animal based plus fruit

This more flexible approach uses fruit and honey as carbohydrate sources. Meals revolve around meat, eggs, and dairy, with fruit added for taste and performance. People who lift weights or do long runs sometimes feel better with this variant. It is still a low junk food diet, just not strictly zero carb.

Nose to tail

Nose to tail eating spreads nutrients across a variety of cuts and organs. Muscle meats like steak and roasts provide plenty of methionine and leucine, while connective tissue and bones provide glycine and collagen. Organs supply micronutrients that are scarce in muscle meat. A simple strategy is to consume organ meats once or twice weekly and use bone broth or collagen to balance the amino acid profile.

Raw animal based

Some choose to consume raw milk or even raw meat and eggs. This increases risk of foodborne illness. If you are considering raw products, it is wise to understand both the potential flavor and enzyme advantages often cited and the safety concerns outlined by public health authorities. The Centers for Disease Control and Prevention provides clear information on unpasteurized dairy risks for vulnerable populations.

Dairy inclusive vs dairy free

Dairy tolerance varies. If you experience acne, sinus congestion, or digestive symptoms when using dairy, try a dairy free period for three to four weeks. If you tolerate dairy, fermented versions like yogurt, kefir, and aged cheese may offer additional benefits and convenience.

5. Health Benefits Often Associated with an Animal-Based Diet

Weight regulation

Higher protein intake can improve satiety, leading to spontaneous reductions in calorie intake without counting. Protein also has a higher thermic effect than carbohydrates or fat. Many people report that steak and eggs for breakfast keep them full until afternoon, reducing snacking. When you choose nutrient rich foods and stop drinking calories, the calorie math often takes care of itself. This is one reason an animal based diet can support fat loss while preserving lean mass.

Stable energy and blood sugar

Carbohydrate dense foods can create blood sugar swings that leave you energized for an hour, then craving a pick me up. By centering meals on protein and fat, glucose variability tends to decline. People with insulin resistance sometimes experience striking improvements. In structured programs that use carbohydrate restriction and supportive medical care, individuals with type 2 diabetes have achieved medication reduction and improved A1c. One example comes from ongoing work reported by Virta Health, which has published one and two year outcomes showing improved glycemic control with a very low carbohydrate approach in motivated patients under clinical supervision. See outcomes summarized in Frontiers in Endocrinology.

Gut health improvements

People with longstanding bloating, cramping, diarrhea, or constipation sometimes feel better when they remove fermentable fibers and seed oils for a time. A low FODMAP approach is an established strategy for IBS, and an animal based diet overlaps with the idea of reducing fermentable substrates when symptoms are acute. Monash University provides extensive resources on FODMAPs used by clinicians in IBS care at the Monash FODMAP website. While fiber benefits are well documented for many individuals, others do better with a tailored low fiber plan. The key is personalization.

Reduced inflammation

Several changes can drive perceived reductions in inflammation. The drop in refined carbohydrates and ultra processed foods decreases glycemic volatility. Replacing industrial seed oils with butter, tallow, or olive oil reduces exposure to heated polyunsaturated oils. Adding fatty fish increases EPA and DHA intake. Many report less joint stiffness and clearer sinuses within weeks. Objective inflammation markers like hsCRP can improve for some, although responses vary, and weight loss itself reduces inflammatory signaling.

Skin clarity and hormonal support

People with acne sometimes notice improvements when removing processed foods and excess sugar. Adequate zinc from red meat and oysters, vitamin A from liver in small amounts, and balanced fatty acid intake can support skin health. For hormones, sufficient dietary protein and cholesterol provide building blocks for steroid hormone synthesis, and improved sleep plus stable glucose can help mood and menstrual regularity. Individual responses differ, and professional guidance is helpful if symptoms persist.

Cognitive clarity and mental health reports

A steady supply of amino acids, minerals, and omega 3 fats supports neurotransmitter synthesis and brain function. Some report better focus and fewer afternoon slumps. Creatine from meat may support working memory under certain conditions. Trials show creatine supplementation can benefit specific cognitive tasks, particularly in people with lower baseline creatine intake. Although anecdotes are not proof, they align with plausible mechanisms.

Testimonials and anecdotal reports

Public figures have shared personal journeys. Paul Saladino has popularized an animal based plus fruit model and reports autoimmune and mental health improvements with targeted food choices. Dr. Shawn Baker has promoted strict carnivore eating for simplicity and satiety. The influencer known as Liver King has emphasized organs within a lifestyle message that blends diet with training and outdoor living. Treat individual testimonials as inspiration rather than instruction. Your context, genetics, and labs matter more than any video clip or before and after photo.

6. Risks, Criticisms and Medical Concerns

Nutrient diversity concerns

Critics argue that by excluding vegetables, legumes, and grains, some versions of an animal based diet may fall short on vitamin C, fiber, polyphenols, and potassium. Vitamin C needs are relatively low at minimal carbohydrate intake, but scurvy is a real condition and should not be dismissed. If you are strict carnivore, consider periodic bloodwork and discuss a supplement or strategic inclusion of low sugar fruit like berries or kiwi. For potassium and magnesium, mineral water, seafood, and eggs can help, and some may still require supplementation.

Fiber and microbiome debate

Fiber feeds gut microbes that produce short chain fatty acids like butyrate that support colon health. A common rebuttal is that symptom relief can outweigh theoretical concerns in those with IBS. The American Gastroenterological Association still encourages fiber intake strategies for constipation and general health, while acknowledging individualized care. See guidance compiled at the AGA GI patient center. If a low fiber approach gives relief, you can reintroduce cooked, low FODMAP plant foods later to test tolerance. Diversity is a tool, not a rule.

Cholesterol and heart disease arguments

One of the biggest concerns is that an animal based diet can raise LDL cholesterol in some individuals. If you experience a large increase, work with your medical team. Strategies include prioritizing leaner cuts, emphasizing fish, using olive oil for some cooking, adding low carb vegetables or psyllium for soluble fiber, and considering pharmacologic therapy if risk remains high. Lipid response is not one size fits all. Track ApoB, LDL, HDL, triglycerides, and lipoprotein(a) to get a fuller picture.

Long term sustainability

Enjoyment and social fit matter. Holidays, restaurants, and family dinners involve shared foods. A plan that is too strict can feel isolating. Many people find a flexible animal based approach easier to maintain. You can hold a high standard at home and loosen constraints a little when dining out without losing momentum. The best diet is the one you can keep that supports your health and your relationships.

Kidney strain and uric acid

High protein diets raise questions about kidney stress. In healthy people, the evidence to date does not show that higher protein intake damages kidneys. For those with chronic kidney disease, protein restriction is often advised. If you have any kidney concerns, check with your clinician before increasing protein. Uric acid and gout risk can rise with purine rich foods and alcohol. Individuals with a history of gout can still do an animal based diet with careful planning, including hydration, weight stability, and moderation of purine heavy organ meats. The National Institute of Arthritis and Musculoskeletal and Skin Diseases outlines gout basics at NIAMS gout.

Social and lifestyle challenges

Explaining your food choices, navigating office lunches, or traveling can be stressful. The antidote is preparation. Keep shelf stable protein options handy, learn simple restaurant orders, and communicate preferences in advance when possible. Perfection is not required. Good enough, repeated consistently, wins.

7. What Science Says: Reviewing Current Research

Studies supporting animal foods

Animal foods provide complete proteins with essential amino acids that stimulate muscle protein synthesis. High protein intake supports weight management and metabolic health. The FAO has highlighted the superior digestibility and amino acid profile of animal proteins compared with many plant proteins in its report on dietary protein quality. See FAO protein quality.

Low carbohydrate interventions show promise for type 2 diabetes management under medical supervision. The two year nonrandomized trial from Virta Health reported sustained A1c reduction, weight loss, and medication deintensification in a community setting using a very low carbohydrate approach with telemedicine support. See the peer reviewed analysis in Frontiers in Endocrinology.

Dairy research is mixed, but many cohort studies find that yogurt and cheese consumption is neutral or weakly protective for cardiometabolic outcomes. The PURE study reported that whole fat dairy intake associated with lower risk of mortality and major cardiovascular disease in diverse populations. See PURE dairy results.

Weakness of current plant based epidemiology

Large observational studies suggest that higher plant food intake associates with lower chronic disease risk. These studies are useful but limited by confounding and measurement error. People who eat more plants often engage in other healthy behaviors, making it difficult to isolate diet alone. Moreover, plant based patterns vary markedly in food quality. A vegan diet centered on refined grains and sugar is different from one based on legumes, nuts, and vegetables. These nuances matter when interpreting headlines.

Lack of long term randomized trials

Nutrition science rarely delivers decade long randomized controlled trials because they are expensive, complex, and face adherence challenges. That means uncertainty will persist. We must combine mechanistic studies, short and mid length trials, cohort studies, and clinical experience. For individuals, continuous glucose monitors, lipid panels, body composition scans, and symptom tracking offer personalized feedback that often matters more than population averages.

Overview of scientific controversies

Several debates remain active:

• How harmful is saturated fat when the diet is based on whole foods and total carbohydrate is lower
• Are increases in LDL particle numbers offset by decreases in triglycerides and improvements in HDL
• What is the role of fiber free diets in IBS management across phenotypes
• Are organ meats helpful powerhouses or sources of excess vitamin A for certain individuals
• Do processed meat risks extend equally to unprocessed red meat

Reasonable people can disagree. Use labs, symptoms, and performance to calibrate your choices. If LDL or ApoB rises, adjust the plan rather than ignoring the signal.

Research on meat, dairy, and organ health impacts

Contrasting evaluations have been published. The 2019 NutriRECS guideline suggested that evidence linking red and processed meat with adverse outcomes is of low certainty and recommended that adults continue current consumption levels. See the guideline in Annals of Internal Medicine here. This position drew criticism from many public health groups. On the other hand, the IARC classification of processed meat as carcinogenic remains a caution against daily consumption of bacon, sausage, or deli meats. Unprocessed red meat appears to carry a smaller and more uncertain risk signal at common intakes, which supports moderation and quality choices.

8. Comparing Animal-Based to Other Diets

Plant based and vegan

Plant based patterns can reduce calorie density, increase fiber, and lower LDL cholesterol. They work well for people who enjoy legumes, vegetables, and whole grains. Challenges include protein quality, iron and B12 status, and potential digestive symptoms from fermentable fibers. Some people feel freer on an animal based diet because satiety is high with fewer total meals and less snacking. Others thrive on plant forward menus. Your preference matters as much as the science.

Mediterranean

The Mediterranean pattern is the most widely supported for general population risk reduction. It includes fish, olive oil, vegetables, legumes, whole grains, and moderate dairy, with modest red meat. An animal based diet can be blended with Mediterranean concepts by emphasizing seafood, olive oil, and fermented dairy and by including small portions of fruit and vegetables that you tolerate well. Think of it as a spectrum rather than opposing camps.

Paleo

Paleo includes a broader range of plant foods and typically excludes dairy. If dairy causes symptoms for you, paleo may be a better fit than a dairy heavy animal based plan. If you enjoy cheese and yogurt and do not tolerate nuts or raw vegetables, animal based may feel easier.

Keto

Keto targets carbohydrate restriction to maintain nutritional ketosis. The animal based diet does not require ketosis but frequently overlaps. You can be animal based without being ketogenic by using fruit and dairy. If you want deeper ketosis for therapeutic reasons or personal preference, you can go stricter on carbohydrate and use fattier cuts and eggs to stay satisfied.

Flexitarian

Flexitarian plans are plant forward with occasional meat. For some families, this is a comfortable middle ground. If you find your appetite hard to manage or you are chasing protein targets, a more animal based approach may be simpler. You can also cycle between phases. For example, you might go more animal based during a busy training block, then add more vegetables when life slows down.

Where animal based fits in the spectrum

Think of the animal based diet as a practical tool for protein sufficiency and simple meal planning. It excels when people need higher protein, tighter glucose control, and fewer food decisions. It is not the only way to eat well, but it is a valid option that can be tailored and monitored responsibly.

9. Getting Started: How to Transition Smoothly

Elimination phase

Start with a 21 to 30 day elimination period to learn how your body responds.

• Remove grains, legumes, seed oils, refined sugar, and alcohol.
• Center meals on beef, lamb, bison, eggs, seafood, and dairy if tolerated.
• Add fruit or honey only if you choose the flexible version, otherwise go low carb.
• Use salt generously, hydrate, and consider electrolytes during the first two weeks while your body switches fuel preferences.

During this time, track sleep, energy, digestion, skin, cravings, and workouts. Take baseline labs if possible, which can include a lipid panel, A1c or fasting glucose, and a basic metabolic panel. If you have a medical condition or take medication that affects glucose or blood pressure, consult your clinician before making significant changes.

Shopping list basics

• Ruminant meats: ground beef, chuck roast, sirloin, ribeye, lamb shoulder, lamb chops, bison
• Seafood: salmon, sardines, mackerel, shrimp, oysters
• Eggs: pasture raised if accessible, but any eggs work nutritionally
• Dairy: butter, ghee, aged cheese, Greek yogurt, kefir, raw milk if you choose and can access safely
• Organs: beef liver, beef heart, chicken liver, lamb liver
• Animal fats: tallow, ghee
• Optional fruit: bananas, berries, citrus, mango, seasonal fruit
• Seasonings: sea salt, pepper, herbs
• Mineral water or electrolyte mix without added sugar

When possible, source from local farms or butchers for freshness and taste. Do not let perfect be the enemy of good. Grocery store options can work well, especially when you choose whole cuts rather than processed products.

Pantry swap suggestions

• Replace vegetable oils with butter, ghee, or tallow.
• Swap bread and crackers for extra eggs or a side of yogurt.
• Trade sugary cereal for steak and eggs or cottage cheese with a few berries.
• Replace packaged snacks with jerky, tinned fish, cheese, or hard boiled eggs.

Dealing with transition symptoms

The first week or two can bring fatigue, headaches, or lightheadedness as your body lowers glycogen stores and increases fat oxidation. This often reflects insufficient electrolytes and fluid. Try these steps:

• Increase salt intake. Many find 4 to 6 grams of sodium per day works during the first two weeks, especially if previously low salt.
• Hydrate with water and consider magnesium and potassium as needed.
• Eat enough. Undereating protein and fat leads to fatigue and cravings.
• Ease into training intensity until energy normalizes.

10. Typical Day on an Animal-Based Diet

Sample day 1, strict carnivore style

Morning: 4 eggs cooked in butter with 6 ounces of ground beef. Coffee or tea, optional and unsweetened.

Midday: 8 to 10 ounces of ribeye, pan seared in tallow, with a mug of bone broth for collagen and electrolytes.

Evening: 8 ounces of salmon or a lamb shoulder chop. If desired, include 1 to 2 ounces of liver once or twice a week at dinner.

Notes: Salt to taste, drink water or mineral water, and consider magnesium at night if cramps occur.

Sample day 2, fruit inclusive animal based

Morning: Greek yogurt blended with raw milk, a few strawberries, and a spoonful of honey. 2 eggs on the side.

Midday: 8 ounces of sirloin with a side of ripe mango. Sprinkle sea salt and squeeze of lime for brightness.

Evening: Grilled shrimp and scallops finished with butter. A small baked potato or a bowl of pineapple if higher carb works for you.

Notes: This version suits people who lift weights and prefer a bit more carbohydrate. Adjust fruit quantity to appetite and goals.

Cooking ideas

• Bone broth: simmer marrow bones and knuckle bones with a splash of vinegar for 12 to 24 hours. Salt to taste and sip hot. The kitchen will smell cozy and savory while the broth develops.
• Liver pâté: sauté onion in butter, add sliced liver briefly, then blend with more butter and sea salt. Chill for a creamy spread.
• Raw milk smoothie: if you use raw dairy, blend raw milk with yogurt and a small amount of fruit. This is rich and satisfying. Ensure a trusted source for raw products.
• Pan sauce: after searing steak in a cast iron pan, deglaze with bone broth, whisk in butter, and season with salt and pepper.

Eating out or traveling tips

• Order burgers without the bun, add cheese and an extra patty. Replace fries with a side of fruit if available.
• At steakhouses, choose sirloin, ribeye, or salmon. Ask for butter instead of seed oils for cooking.
• Carry jerky, tinned fish, cheese sticks, and electrolyte packets for airports and road trips.
• For breakfast, choose eggs and bacon or sausage if needed, although processed meats are best kept occasional. To avoid pork, opt for steak and eggs or smoked salmon.

11. Supplements: Do You Need Them?

Electrolytes and magnesium

During the first weeks of carbohydrate reduction, aldosterone shifts and sodium excretion can increase. Many people feel better with added salt, potassium, and magnesium. Magnesium glycinate or citrate at night can ease cramps and support sleep. Potassium rich foods include dairy and seafood. If you use an electrolyte mix, choose one without added sugar.

Organ supplements

If you cannot stomach organ meats, desiccated organ capsules are an option. Brands like Heart and Soil and Ancestral Supplements offer freeze dried liver, heart, kidney, and combinations. While whole food is ideal, these products can bridge gaps when travel or taste preference creates barriers. Start small and see how you feel.

Collagen and gelatin

Collagen powders or gelatin can round out amino acid intake, especially if you favor lean cuts. They dissolve easily in coffee or bone broth. People with joint discomfort or high volume training often appreciate the extra glycine and proline.

Vitamin D and K2

If you do not get regular sun exposure, consider testing vitamin D and supplementing to reach a healthy range per your clinician’s guidance. Some choose to pair vitamin D with K2, though evidence for added benefit remains mixed. Fermented dairy can supply K2 in the diet.

12. Who This Diet Might Be Right or Wrong For

Best suited for

• People with stubborn weight gain who feel hungry on low protein plans
• Individuals with insulin resistance or fluctuating blood sugar who want a lower carbohydrate pattern, in coordination with their medical team
• Those with gut issues who benefit from a simpler, lower FODMAP and lower fiber temporary approach
• Athletes who recover well on higher protein and enjoy the convenience of meat and dairy based meals
• Busy professionals and parents who want fewer daily food decisions with reliable satiety

Might not suit

• Individuals with chronic kidney disease who require protein restriction
• People with a history of gout unless carefully planned with hydration and purine management
• Those with dairy allergies or lactose intolerance if they prefer not to use fermented or lactose free alternatives
• Vegans transitioning from a long term plant based lifestyle may need a slower, thoughtful approach to reintroduce animal foods and monitor digestion
• Anyone who finds the social constraints stressful. In that case, a tempered version with fruit and selected vegetables may be wiser

13. Real Stories and Expert Opinions

Brief case stories

A Texas-based firefighter in his forties carried 25 extra pounds despite regular training and a standard low fat diet. He shifted to an animal based diet with steak and eggs for breakfast, ground beef for lunch, and salmon or lamb for dinner. He added berries with yogurt post workout and drank bone broth on shift. In four months, he lost 18 pounds, reduced evening cravings, and improved sleep. His lipid panel showed higher HDL, lower triglycerides, and a mild rise in LDL, which he addressed by adding sardines twice a week and swapping ribeye for sirloin on weekdays. He kept the weekends for ribeye as a treat, which made the plan enjoyable.

A mother of two in Ohio struggled with IBS symptoms for years. She tried a 30 day strict carnivore phase, using beef, lamb, eggs, and ghee, then added ripe bananas and yogurt. Bloating decreased within a week, and bowel movements normalized. After two months she introduced cooked carrots and zucchini in small portions. The key for her was building from a calm baseline before adding complexity. Her gastroenterologist monitored labs and supported experimentation as long as symptoms continued to improve.

Influencers and physicians

Paul Saladino, a physician who writes about animal based nutrition, proposes a fruit inclusive model that avoids most plant defense compounds while providing carbohydrates from low fiber sources like honey and ripe fruit. Dr. Shawn Baker emphasizes the simplicity of all meat diets for satiety and adherence. Both perspectives stress personal experimentation and lab monitoring. Critics from academic institutions encourage caution regarding saturated fat and processed meat, and they urge attention to fiber intake and LDL cholesterol. The most grounded path is to listen to lessons from both sides and personalize your plan.

14. FAQs About the Animal-Based Diet

Can I eat fruit?

Yes, if you choose a flexible animal based diet. Many find that 1 to 2 servings of ripe fruit per day complement protein rich meals. If you want ketosis or have severe insulin resistance, you may skip fruit initially. Reintroduce later to see how you feel and what your glucose meter shows.

Is dairy allowed?

Dairy is optional. If tolerated, it is convenient for protein and calcium. If you notice acne, congestion, or digestive upset, try a dairy free trial for several weeks. Fermented dairy and aged cheese are often better tolerated than milk. Some choose raw dairy from trusted local farms, although unpasteurized products carry different safety considerations.

What if I feel tired the first week?

Early fatigue is common during carbohydrate reduction. Increase salt intake, hydrate well, and make sure you are eating enough protein and fat. Consider magnesium at night and ease back on training intensity until energy returns. Most people feel better by week two or three.

How much meat is too much?

Protein targets depend on body size and goals. A practical range is 0.7 to 1.0 grams of protein per pound of goal body weight when cutting fat, and 0.6 to 0.8 grams when weight stable. That often means 100 to 180 grams of protein per day for many adults, spread across 2 to 3 meals. Excessive intake beyond appetite can bring diminishing returns. Let satiety guide you after you hit a reasonable target.

Do I need to eat organs?

You do not have to, but a small weekly serving is an efficient way to cover micronutrient bases, especially vitamin A, B12, and copper. If the taste is challenging, blend 2 ounces of liver into a pound of ground beef or use a desiccated supplement. Start with a tiny portion to gauge tolerance. Overshooting vitamin A can cause symptoms, so keep portions modest.

Summary

The animal based diet gives many people a practical path to higher protein, better satiety, stable energy, and simpler meals. It can help with weight regulation, glucose control, and digestive comfort, especially when processed foods and seed oils have dominated your plate. Benefits are not guaranteed, and caution is warranted for those with kidney disease, gout, or rising LDL cholesterol. Your labs, your symptoms, and your lifestyle are the final arbiters.

Pros include nutrient density, appetite control, and straightforward shopping and cooking. Cons include social constraints, concerns about low fiber for some, and the need to monitor lipids. A flexible animal based diet, with room for fruit and fermented dairy if tolerated, offers a middle path for many families. A stricter carnivore phase can serve as a targeted elimination tool when symptoms are stubborn. There is no single script that fits everyone.

If you decide to explore an animal based diet, start with a 30 day trial, take notes, and check labs at baseline and again after 8 to 12 weeks. Adjust protein, fat, and carbohydrate based on your goals. If you see concerning changes in LDL or ApoB, modify fat sources and speak with your clinician. If digestion improves and energy rises, that is useful feedback. Curiosity and careful observation make you a better steward of your health. The animal based diet is one option, not a mandate. Use it as a tool, stay flexible, and aim for a pattern that nourishes both body and daily life.

This article provides general information, not medical advice. Work with your healthcare professional to tailor any diet to your specific needs. If you have complex medical conditions or take medications, especially for diabetes or blood pressure, do not implement significant changes without guidance. Choose quality foods, cook simply, and pay attention to how you feel. Your experience, supported by good data, is what truly counts.