Animal-Based Diet Basics: A Guide to Healthy Eating

1. Introduction to Animal-Based Diet

An animal-based diet is a flexible dietary approach that focuses on animal foods such as meat, fish, eggs, dairy, and honey. It differs from other diets in terms of nutrients, environmental impact, and quality of life.

Each diet provides unique benefits. The animal-based diet differs from others because the keto diet specifically focuses on low carbs to achieve ketosis, the paleo diet involves whole and processed foods, and the carnivore diet is a strict subset of animal-based diets. 

Similarly, research published in the Journal of the International Society of Sports Nutrition highlighted that higher protein intake is linked to improved muscle mass and strength, especially in active individuals. Additionally, lower carbohydrate intake improves insulin sensitivity and stable energy levels.

2. Key Foods in an Animal-Based Diet

An animal diet includes a variety of animal foods to meet the nutritional demands instead of limiting the quantity or timing of the meals. The table below highlights the food options included in an animal-based diet.

Meat Options	Poultry Options	Seafood Options	Other Animal Based Products	Low-Lactose Dairy
Beef steaks (ribeye, sirloin, tenderloin) Ground beef (various lean-to-fat ratios) Organ meats (liver, heart, kidney, tripe, sweetbreads) Lamb cuts (chops, leg, shoulder, ground) Pork cuts (chops, tenderloin, shoulder, belly) Game meats (bison, elk, deer) Veal cuts (cutlets, chops, shoulder) Bone marrow Oxtail Short ribs Brisket Chomps	Chicken breast Chicken thighs Chicken wings Chicken drumsticks Turkey breast Turkey thighs Duck breast Duck legs Quail (whole) Chicken liver Turkey wings Chicken gizzards Game hen Goose	Salmon  Tuna Cod Halibut Sardines Mackerel Shrimp Lobster Crab Oysters Mussels Scallops Sea bass Trout	Eggs (chicken, duck, quail) Bone broth Collagen peptides Gelatin Animal fats (tallow, lard, schmaltz) Fish roe (caviar, salmon roe) Blood sausage Chicken feet Beef tendon Animal-based cooking oils	Aged hard cheeses (parmesan, cheddar) Butter Ghee Greek yogurt Kefir Cottage cheese Heavy cream Cream cheese Mascarpone Whey protein isolate

Choosing high-quality protein from an animal-based diet is beneficial. High-quality protein is delightful on the palate and provides sufficient essential nutrients. These proteins are often leaner and contain healthy fats, such as omega-3 fatty acids, that promote tissue growth and heart health. High-quality protein sources include meat like chicken, fish, seafood, and rabbit, which contain essential amino acids and minerals. Similarly, grass-fed meats and wild seafood maintain healthier omega-3 to omega-6 ratios. Some common animal-based foods, like grain-fed meats, are higher in omega-6 levels which may also disrupt the balance.

Dairy options in an animal-based diet include raw milk, cream, kefir, butter, whole milk, and heavy cream cheese. Grass-fed raw dairy products are nutritious additions to the diet. However, raw dairy is illegal in some regions and individuals should be cautious while consuming it. The higher fat content restricts a wide variety of cheeses, especially hard cheeses like cheddar, gouda, and parmesan.

Similarly, fats are also an essential part of an animal-based diet. Animal fats from beef, pork, lamb, and poultry are central to the diet, providing energy and supporting ketosis in low-carb modifications. They also offer fuel, fat-soluble vitamins, hormones, and potential benefits to cardiovascular health. 

Omega-3 fatty acids, found in grass-fed beef, wild-caught fish, and organ meats, help reduce inflammation, promote heart health, and balance omega-6 intake.

Restricted or eliminated foods in an animal-based diet

These foods are generally not part of an animal-based diet.

• Plant-based foods: These include vegetables, fruits, and grains.
• Grains and legumes: Foods such as wheat, rice, beans, and lentils
• Sugar and processed foods: Any refined sugars, processed oils (vegetable oil), and packaged foods. 

Thus, lean proteins such as chicken contain 22.8 grams of protein per 100 grams, while beef contains 20 grams. Similarly, grass-fed meat contains 26 g of protein and 12 g of fat, providing 250 kcal per 100 grams.

3. Benefits of the Animal-Based Diet

An animal-based diet consists of meat, fish, eggs, and animal products. It offers several benefits.

• Weight loss: This diet's high protein and fat content helps people feel fuller for longer, reducing overeating and promoting weight control. High protein enhances satiety, while fats provide a steady energy source; both are beneficial in weight loss efforts.
• Enhanced mental clarity: Research also links an animal-based diet to improved cognitive function. A low-carb diet helps stabilise blood sugar levels, prevents weakness, and promotes sharp mental focus.

1. Better digestive health: Another reported benefit of an animal-based diet is improved digestion. It eliminates many allergens and irritants in plant-based foods, such as gluten and lectins. However, this benefit varies from person to person.
2. Increased muscle mass and performance: Animal products are rich in high-quality protein, which is essential for muscle growth and repair. A diet rich in animal products can provide the necessary nutrients for athletes or those focused on strength training to boost muscle mass and improve physical performance.
3. Potential reduction in inflammation and autoimmune responses: Many studies have also concluded that an animal-based diet helps reduce inflammation and contributes to managing autoimmune conditions. Eliminating plant-based foods like grains and legumes lowers inflammation in some individuals, though results are not universal.
   

Obesity Reviews published a review highlighting that protein-rich diets can lead to greater weight loss and fat loss than lower-protein diets. This is primarily due to protein's role in enhancing satiety, increasing thermogenesis (the body's calorie-burning process), and preserving lean muscle mass during weight loss efforts. Furthermore, protein helps prevent muscle loss, which is crucial when reducing calorie intake.

4. Addressing concerns about the animal-based diet

Although an animal-based diet may have advantages, there are drawbacks as well. Following are some challenges and concerns related to animal-based diets.

Nutrient Deficiencies: 

Consuming an animal-based diet and limiting plant-based foods can result in a deficiency in some vitamins, minerals, and fibres. Vegetables do not include the antioxidants and healthy plant components in a carnivorous diet. Although organ meat in a carnivore diet, such as liver, provides vitamin C, strict carnivore diets may require supplementation to avoid deficiency. Similarly, to add fibre to an animal-based diet, bone broth collagen or psyllium husk (if tolerated) is recommended to improve gut health.

Researchers link these antioxidants to a lower risk of conditions like type 2 diabetes, Alzheimer's, and heart disease. Animal-based diets lack some plant antioxidants, but glutathione is present in meat and selenium in seafood.

For example, people on an animal-based diet can lose out on some important nutrients and certain antioxidants present in fruits and vegetables.

Lack of Carbohydrates:

Animal-based diets are naturally low in carbohydrates, the body's preferred energy source. Due to their low-carb content, they are also known as zero-carb diets. A low-carb diet increases the risk of heart disease and stroke. Some health experts also share that consuming an animal-based diet for a longer time increases the risk of certain cancers. Additionally, a diet high in protein stresses the kidneys in people with pre-existing kidney conditions.

Increased Cholesterol Levels: 

Recent research by the NIH showed that dietary saturated fat and cholesterol affect the risk of heart disease depending on individual factors. While they may not be harmful to everyone, certain populations should moderate their consumption. The saturated fat and cholesterol in animal products increase the amount of low-density lipoprotein (LDL) cholesterol, also known as bad cholesterol. 

Digestive Issues

Some people may find large amounts of animal fat and protein difficult to digest, resulting in constipation or other digestive issues. Animal diets do not contain plant-based foods, like oats, barley, and vegetables, which are high in fibre and beneficial for gut movements. However, transitioning to a high-fat, high-protein diet can temporarily disrupt digestion as the gut microbiota adapts. It sometimes increases the risk of constipation, impairments, or other gut-related issues like inflammation.

Sustainability Concerns:

Consuming animal products can affect the environment because meat production requires more resources than plant-based diets. The World Resource Institute highlighted that animal-based foods require 2 to 10 times more energy than plant-based foods. Compared to plant-based diets, animal-based diets usually have a more significant environmental impact. However, regenerative farming can reduce meat’s footprint. And plant-based diets vary in sustainability. The World Economic Forum shared that producing 1 kg of beef requires approximately 15,000 litres of water, whereas producing 1 kg of vegetables requires only about 322 litres.

High-Cost:

Some people find animal-based diets, such as grass-fed meat and wild-caught fish, costly. These diets involve environmental and social costs not reflected in the price, making them challenging for some people.

5. How to Initiate an Animal-Based Diet

Here is a step-by-step guide to transitioning to an animal-based diet.

Step 01: Gradual Elimination of Plant Foods

• Start by reducing the intake of plant-based foods, including vegetables, grains, legumes, and fruits.
• People can also start with bone broth, which is a nutritious option. Slowly replace plant-based ingredients with animal-based products, such as beef, chicken, pork, and fish.
• Also, avoid processed vegetable oils such as corn, sunflower, soybean, peanut, and grapeseed. Consume fat from sources that contain stearic acid.
• You should consume a 90-100% animal-based diet over several weeks. Start by reducing plant-based snacks and sides, then move on to main meals.
  
  

Step 02: Focus on Meat Sources

• Choose nutrient-dense animal products like beef, lamb, pork, chicken, eggs, and seafood.
• Additionally, prioritise grass-fed and grass-finished meats and organs.
• Use organ meats in the diet, such as liver, heart, and kidney, which are rich in essential vitamins and minerals.
• Use fatty cuts of meat for energy and ensure enough protein and fats to increase satiety.
• The other meat sources include corn and soy-free or pasture-raised eggs, raw dairy (milk, cheese, etc.), or fresh or desiccated organ meat.

Step 03: Adequately Nourish the Body 

• Consuming enough animal-based fat, meat, organs, raw dairy, fruit, and other carbs on an individual basis promotes the health of hormones, energy, mood, immunity, and digestion. 
• It is important to consume a lot of protein, such as sustainably raised meat. However, for optimal nutrition, people must also consume sufficient fat and carbohydrates.

Step 04: Prioritise Sleep and Recovery

• It is important to get proper sleep. 
• Prioritising sleep is a simple and cost-effective way to build, repair, and heal from various life stressors.

Step 05: Work with a professional

• Working with a professional such as a dietitian is helpful when transitioning to an animal-based diet. 
• They are responsible for providing custom meal plans, managing health conditions, tracking progress, and helping to prevent nutritional deficiencies.
• They also make the diet more sustainable and ensure ongoing support, education, and encouragement to maintain healthy habits.

Sample Meal Plan for Animal-Based Diet

This meat-focused recipe maintains flavour by using fewer ingredients. Combining the recipes below allows people to create a weeklong rotation of delicious and filling meals. 

Breakfast Options:

• • Three canned fish recipes for breakfast and beyond.
• Breakfast Meatza
• Ham and Egg Cups
• Steak Fajita Frittata (minus the veggies)
• Keto Eggs Benedict

Lunch Options:

• Keto Chilli without Beans
• Grilled Buffalo Chicken Breast
• Dijon Mustard Salmon
• Air Fryer Steak Bites
• BBQ Shrimp

Dinner Options:

• Pork Tenderloin
• Slow-Roasted Chicken
• Prime Rib
• Keto Pulled Pork
• Reverse-Seared Steak with Mayo

Here is a sample 7-day meal plan for beginners following the animal-based diet.

Days	Breakfast	Lunch	Dinner
Day 1	Bacon and eggs cooked in butter	Ground beef with liver, cooked in ghee	Ribeye steak with bone broth
Day 2	Scrambled eggs with sausages	Chicken thighs with skin, cooked in tallow	Mutton chops with a side of bone marrow
Day 3	Omelette with cheese and bacon	Grilled salmon with butter	Lamb chops and bone broth
Day 4	Egg yolks with beef liver pate	Chicken wings with homemade beef broth	Beef stew with organ meats
Day 5	Soft-boiled eggs with bacon	Grilled beef heart with butter	Pan-seared pork belly
Day 6	Steak and eggs	Tuna salad with hard-boiled eggs	Lamb shank with bone broth
Day 7	Scrambled eggs with cheese and sausage	Roasted duck with tallow-cooked vegetables	Baked salmon with crispy skin

Recipe of carnivore-friendly soups

These are some recipes for carnivore-friendly soups.

Chicken and Egg Drop Soup with Bacon (4 servings)

Ingredients:

• 2 chicken thighs
• 4 eggs
• • 4 slices of bacon.
• 4 cups chicken broth
• 1 tbsp salt and pepper

Recipe:

• Boil the chicken broth in any pot.
• Add the chicken thighs and simmer until they are tender.
• Use salt and pepper for seasoning.
• Slowly pour the beaten eggs into the soup that is boiling.
• Add diced and cooked bacon.
• Simmer for a further two to three minutes.
• Serve hot.

Nutritional Benefits:

• Total Calories: 1180 kcal
• Protein: 94 g
• Fat: 84 g
• Carbohydrates: 5 g

Creamy Chicken and Egg Soup with Cheese (4 servings)

Ingredients

• 2 chicken breasts
• 2 eggs
• 4 cups chicken broth
• 1 cup heavy cream
• 1 cup cheddar cheese
• 1 tbsp salt and pepper

Recipe

• Simmer the chicken broth in a pot.
• Cook the chicken breasts until they are tender.
• Season with salt and pepper.
• Add eggs, heavy cream, and shreds of cheddar cheese in a bowl.
• While stirring, pour the egg mixture into the cooking soup.
• Simmer for five more minutes.
• Pour into a bowl and serve hot.

Nutritional Benefits:

• Calories: 1300 kcal
• Protein: 115 g
• Fat: 93 g
• Carbohydrates: 8 g

Epic Beef + Beef Liver Bites (Healthy Snack Option)

Ingredients: 

• 1 lb. grass-fed ground beef.
• ½ lb. beef liver, finely chopped or ground.
• 1 tsp. sea salt
• ½ tsp. garlic powder
• ½ tsp. onion powder
• ½ tsp celery powder (optional for preservation)
• Black pepper, to taste.

Recipe:

• In a mixing bowl, combine the ground beef and chopped beef liver. Add the sea salt, garlic powder, onion powder, celery powder, and black pepper. Ensure you thoroughly mix all the ingredients together.
• Shape the bites with your hands or a spoon. Depending on your preference, you can also shape them into squares or small logs.
• Preheat the oven to 250°F (120°C). Place the bites on a parchment-lined baking sheet and bake for 2–3 hours, flipping halfway, until they are fully dried and crispy. Alternatively, dehydrate them on the dehydrator trays and set the temperature to 155°F (68°C). Allow them to dry and crisp for 6-8 hours.
• Once fully dried, allow the bites to cool. Store them in an airtight container at room temperature for a week, or refrigerate them for a longer shelf life.

Nutritional Benefits:

• Calories: 70-90 Kcal
• Protein: 10to12 g
• Fat: 3-5 g
• Carbohydrates: 0-1 g

How to Track Food Intake and Ensure Nutrient Balance?

Tracking nutrient intake and aiming for balanced macronutrients and micronutrients is important. People can also keep a food diary to ensure adequate nutrient intake by tracking timing and portion sizes. Similarly, many tools are available online to track nutrient intake, such as MyFitnessPal or Chronometer, which help track protein and fat intake.

Consultation with a dietitian or healthcare professional also helps ensure that a diet is not deficient in nutrients. They usually recommend supplementing with vitamin D, magnesium, or vitamin C to avoid deficiency in an animal-based diet.

Various cookbooks, such as The Carnivore Cookbook or The Ketogenic Bible, can also provide information about animal-based diets. Experts advise people following animal-based diets to join online communities or groups on Facebook, Reddit forums, or carnivore diet communities to obtain motivation and support.

6. Animal-Based Diet Variations

Animal-based diets are popular and well-known for their potential health benefits, such as weight loss, muscle gain, and proper nutrition. While the strict carnivore diet is the most effective approach to an animal-based diet, it presents several challenges related to health goals and preferences. 

Popular Animal-Based Diet Variations

1. Strict Carnivore Diet: The strict carnivore diet focuses on only animal-based foods. It excludes all plant-based foods from the diet. It is high in proteins and fats, excludes dairy products, and sometimes includes full-fat dairy foods. It is a zero-carb diet and aims to achieve a state of ketosis.
2. Modified Carnivore Diet: The modified carnivore diet involves lower plant foods, such as low-carb vegetables (e.g., leafy greens), spices, or herbs. People also add small amounts of fruits or nuts. The slight modification in the diet is flexible and easier to follow but still contains animal-based foods.
3. Keto-Carnivore Diet: The keto-carnivore diet is an ultra-low-carb diet with animal-based products. It involves the principles of the carnivore diet with the ketogenic diet. The keto-carnivore allows for higher fat intake from both animal and plant sources (such as avocados or coconut oil) for ketosis while limiting carbohydrate intake. It includes meat, fish, animal products, low-lactose dairy products, low-carb fruits and vegetables (butter, heavy cream, spinach, bell pepper, etc.), nuts, seeds, and healthy oils (flaxseed, pecans, Brazil nuts, coconut oil, etc.).
4. Carnivore-adjacent diet: This is a flexible and less strict approach in which a person consumes a small amount of plant-based foods while focusing on animal products. The diet allows the occasional addition of foods like berries and low-carb vegetables, which makes it more convenient. It benefits those who want to follow an animal-based diet but are not ready to commit fully to a carnivore lifestyle. 

Customisation of Animal-Based Diet to Meet the Individual Goal

The flexibility and customisation of an animal-based diet depend on personal health goals, such as

• Weight loss: A strict carnivore or modified carnivore diet helps lose weight due to its high protein and low carbohydrate content. It achieves weight loss through increased satiety and fat loss.
• Muscle Gain: For muscle building, variations of the carnivore diet can include a higher protein intake from lean meats, and organ meats are helpful. These foods are nutrient-dense and help with muscle recovery.
• • Health optimisation: The carnivore diet is also beneficial for improving general health, reducing inflammation, or treating chronic conditions. The animal-based diet involves organ meats (rich in micronutrients) to support overall health.

The 80/20 Rule of the Carnivore Diet

The 80/20 rule is commonly applied to the carnivore diet, in which 80% comprises meat (primarily fatty cuts), and 20% includes organ meats, eggs, and some plant foods in modified variations. The goal is to ensure that most calories come from animal-based sources with various nutrients from other food groups.

One gram of fat gives 9 calories, while one gram of protein contains approximately 4. "80% fat" refers to the total number of calories, not the actual amount on the plate. Even if the bacon slice is half the steak's size, it may have more calories. For example:

• From a calorie perspective, if someone consumes 2,000 calories a day, 1,600 should come from fat and 400 from protein.
• Adaptation Phase: Initially, your body may crave carbohydrates. After that, you can experience a surge in mental clarity.
• Fat Quality: Some prefer grass-fed beef tallow or butter from pasture-raised cows.

The 80/20 ratio promotes ketosis, a metabolic state in which the body uses fat for energy instead of glucose. This can help maintain energy levels and lower blood sugar levels.

How to Prepare Meals Under the 80/20 Rule

Suppose a person's daily calorie intake is 400 from protein and 1,600 from fat. To apply the 80/20 rule, choose 70/30 ground beef with a higher fat content. As an alternative, people can also decide on fatty seafood, such as salmon. Tallow, ghee, or butter can also help raise the fat proportion.

Similarly, if someone is trying to achieve 20% protein, they should watch their portion size or consider eating more butter or eggs for dietary fat.

• • Fatty cuts: pork belly, lamb shoulder, and ribeye steak.
• • Added fats: heavy cream, butter, lard, and coconut oil (choice depends on tolerance).
• Organ Meats: Kidney, Liver, or Heart (for nutrient diversity)

 

Macronutrient Comparison of Different Carnivore Diets

Diet Type	Protein %	Fat %	Carbohydrates %
Strict Carnivore	20-40%	60-80%	0%
Modified Carnivore	30-40%	50-60%	5-10%
Keto-Carnivore	25-30%	70-75%	<5%
Carnivore-Adjacent	25-35%	50-60%	10-15%

7. Tracking progress on an animal-based diet

Following an animal-based diet is an effective way to achieve health goals, but tracking the progress is necessary to ensure long-term results. These are some ways to monitor body composition, energy levels, and overall health.

How to track body composition, energy levels, and overall health

There are many tools available to assess body fat. Tools such as skinfold callipers, smart scales, dual-energy X-ray absorptiometry (DEXA), and circumference measurements help measure body fat. Body mass index (BMI) and BMR also indicate the ranges of normal body weight, underweight, and overweight. However, BMI is less reliable for muscular individuals. To track body composition scans, (DEXA) or waist-to-height ratio is preferable. Similarly, focus on body composition analysis tools or regular strength training progress to gain muscle mass while following the animal-based diet. 

Self-monitoring tools are also helpful in tracking the progress of dietary intake. These tools include recording dietary intake and physical activity to improve stamina, strength, or endurance during workouts. Many people on animal-based diets have also reported improved mental clarity and mood. 

Similarly, regular blood tests, cholesterol, and triglyceride levels are also helpful to indicate heart health while on an animal-based diet. In an animal-based diet, it is important to maintain a balance of macronutrients and micronutrients. People on animal-based diets are more at risk of vitamin D, B12, iron, and magnesium deficiency. So, tests for vitamins and minerals help to ensure sufficient levels of essential nutrients.

The Role of Intuitive Eating vs. Counting Calories.

Intuitive eating is a method of altering eating patterns that doesn't include dieting. According to the National Eating Disorders Association, intuitive eating lets your body choose foods that satisfy you without criticising yourself or letting diet culture affect your decisions. It benefits some people who prefer eating according to their taste and not counting calories. It is helpful for those who achieve specific fitness or metabolic goals.

Calorie counting is a method for tracking the calories required to manage body weight. It helps gain muscle mass and maintain body shape. People can also track their calorie requirements through the Food Calorie Calculator or MyFitnessPal. This allows them to ensure they're getting the right macronutrients and achieving calorie targets.

Tips to Adjust Body Weight on an Animal-Based Diet

Here are some tips to adjust body weight while following the animal-based diet.

• Choose high-quality protein sources like unprocessed red meat, poultry, fish, eggs, and dairy.
• Consume a sufficient amount of fluid.
• Use a food diary to track the protein intake and goals.
• Adjust fat intake in the diet to relieve constipation.
• Reduce screen time and eliminate sugary drinks

Potential Signs of Success in the Animal-Based Diet

While tracking the success of an animal-based diet, the following potential signs show the success of the diet. It includes

• Improved skin: The carnivore diet helps reduce inflammation. Some individuals also report clearer skin after an animal-based diet because it eliminates plant toxins and provides necessary nutrients. Fatty fish, eggs, lean poultry, and bone broth are carnivore-friendly foods that positively impact the skin.
• Better digestion: Better digestion is another successful sign of an animal-based diet because animal proteins are easier to digest than plant proteins. 
• • Stable blood sugar levels: Animal-based foods, such as meat, fish, and dairy, stabilise blood sugar levels. Animal-based proteins slow the release of glucose into the bloodstream, helping to normalise blood sugar levels. 

8. Conclusion: Is the Animal-Based Diet Right for You?

An animal-based diet provides many benefits, such as weight loss, increased muscle mass, improved digestion, and mental clarity. It also offers a complete source of amino acids to support immune functions.

However, an animal-based diet is low in fibre and not suitable for everyone, especially those with already compromised health conditions. Therefore, it’s important to balance dietary approaches with other food groups. It is recommended that you consult with your healthcare professional before making any dietary changes so that they can provide custom advice tailored to your unique health conditions and objectives.