An animal-based diet (ABD) prioritizes nutrient-dense animal products while eliminating highly processed foods and ingredients that may cause digestive or inflammatory issues. This approach centers on meat, organs, eggs, and certain dairy, while selectively limiting or excluding plant matter high in compounds like oxalates and lectins. The goal is to maximize the intake of highly bioavailable nutrients and minimize consumption of processed foods, grains, legumes, and industrial seed oils.
Defining the Core Principles of an Animal-Based Diet
The foundation of the animal-based diet rests on consuming products from the animal kingdom, focusing on ruminant meats like beef, bison, and lamb. These meats provide high-quality protein and fats, which are the primary sources of energy and building blocks for the body. Acceptable animal sources also include poultry, wild-caught fish, and eggs, preferably pasture-raised, along with low-lactose dairy products such as butter, ghee, and hard cheeses.
A significant distinction of the animal-based diet is its allowance of certain plant foods, differentiating it from the stricter carnivore diet. This flexibility permits small amounts of low-antinutrient items, such as fruit and honey, as sources of carbohydrates. The inclusion of fruit, like berries or bananas, and raw honey allows for nutrient variety and can support physical activity levels.
Foods to be completely eliminated include all grains (such as wheat and rice) and legumes (including beans and peanuts) due to their potential antinutrient content. Highly processed items, industrial seed oils (like canola and soybean oil), and refined sugars are also excluded. Most vegetables are restricted, especially those high in oxalates, such as spinach, as they may interfere with nutrient absorption.
Practical Steps for Transitioning and Meal Preparation
Starting an animal-based diet begins with a thorough preparation phase, involving removing all excluded items from the pantry and refrigerator. Stocking up on primary animal sources, particularly muscle meat and animal fats like tallow or lard, simplifies initial meal planning. This clear-out helps reduce the temptation to consume processed foods during the early adaptation period.
The transition can be approached in two ways: immediately adopting the full food list (“cold turkey”), or phasing out specific food groups over several weeks. A phased approach might involve first eliminating grains and seed oils, followed by legumes, and then high-antinutrient vegetables. Gradual reduction of carbohydrates can help minimize initial physical changes.
A common physical change during the first few weeks is potential fatigue or headaches, sometimes called the “keto flu,” often signaling an electrolyte imbalance. This occurs because the drop in carbohydrate intake lowers insulin, signaling the kidneys to excrete more sodium and water. Increasing water intake along with a significant increase in sodium is necessary to manage this, with recommendations often ranging from 3,000 to 5,000 mg daily.
Structuring meals involves prioritizing protein and fat ratios to maintain satiety and energy. Simple meal ideas include ground beef mixed with tallow, steak and eggs, or fatty cuts of lamb. Eating to satisfaction is encouraged, as the high protein and fat content naturally reduces appetite and stabilizes energy levels.
Ensuring Nutritional Completeness and Long-Term Adherence
To ensure complete nutritional coverage, incorporating organ meats is a long-term strategy for the animal-based diet. Organ meats, such as liver, heart, and kidney, are far more nutrient-dense than muscle meat, earning them the nickname “nature’s multivitamins.” Liver is an unparalleled source of bioavailable Vitamin A (retinol), Vitamin B12, and heme iron, which support immune function and energy production.
Practical methods for consuming these nutrient-dense foods include mixing finely ground liver into ground beef patties to mask the flavor or consuming desiccated organ meat supplements in capsule form. Heart meat is another excellent choice, as it is rich in Coenzyme Q10 (CoQ10), which supports cellular energy and cardiovascular health. Rotating organ meats ensures a broader spectrum of micronutrients.
For long-term adherence, sourcing quality animal products is important. Prioritizing pasture-raised, grass-fed, or regeneratively sourced beef, eggs, and dairy can result in higher concentrations of beneficial fatty acids and vitamins. Choosing high-quality sources aligns with the diet’s philosophy of maximizing nutrient density.
Adequate hydration and mineral intake must be maintained long-term, not just during the initial adaptation phase. The low-carbohydrate nature of the diet means the body continues to excrete more sodium, potassium, and magnesium. Ongoing supplementation or liberal use of mineral-rich salt is often necessary to meet the daily needs for these minerals, which are involved in nerve function, muscle contraction, and fluid balance.