Navigating the world of diets can be overwhelming, with conflicting information at every turn. The animal-based diet is gaining popularity as an alternative approach to eating. This article provides a structured overview of the animal-based diet, drawing from various perspectives to offer a comprehensive understanding.
Introduction to the Animal-Based Diet
The animal-based diet focuses primarily on animal foods, such as meat, eggs, and organs, while incorporating low-toxicity carbohydrates like fruit and honey. It stands in contrast to diets like the carnivore diet, which eliminates carbohydrates entirely. Many individuals transitioning to this diet come from backgrounds in ketogenic, carnivore, paleo, or plant-based eating, often seeking a less restrictive and more sustainable approach.
Core Principles of the Animal-Based Diet
A well-formulated animal-based diet includes high-quality meat, organs, fruit, honey, and raw dairy (if tolerated), and eggs. These foods have been valued throughout human history and have supported the health of numerous individuals. Some benefits associated with including low-toxicity carbs in the diet include balanced hormones, improved sleep, consistent energy, and enhanced performance and recovery.
Prioritizing Animal Proteins
The cornerstone of the diet revolves around grass-fed ruminant animals like cattle, buffalo, goat, lamb, and deer. It is advisable to limit or avoid meat from animals primarily fed corn or soy. For those who still wish to include various animals in their diet, companies like Nourish Food Club or Nose To Tail offer low-PUFA options.
Incorporating Organs
Eating nose-to-tail, including organs, is a key aspect of this diet. Though fresh organs are beneficial, consuming enough can be challenging. It is generally recommended to eat 1-3 ounces of organ meat daily.
Read also: Nutritious Granola Recipes
Strategic Use of Carbohydrates
Carbohydrates from specific sources are an important part of the animal-based diet. Many people can consume organic sweet potatoes and white rice without issues.
Dairy Considerations
Raw, unpasteurized milk from grass-fed cows is often considered a superfood. When individuals react negatively to milk products, the cause is often a protein called ‘casein.’ There are two varieties of milk; A1 and A2, which refer to the type of casein protein found in the milk.
Fats and Oils
Avoiding vegetable oils is crucial, as they can be detrimental to health. If consuming olive or avocado oil, it is important to source them from reputable suppliers. Fats should ideally come from sources that contain stearic acid, a fatty acid that can help shift metabolism into a fat-burning mode.
Foods to Include in Your Animal-Based Diet
Here's a more detailed breakdown of what you can eat:
- Animal Proteins: Any cut of meat from ruminant animals like cows, deer, sheep, goats, or wild game.
- Dairy: A1 or A2 dairy, can be easier to digest.
- Fruit: Almost every fruit (fresh, frozen, or dried) is acceptable.
Foods to Avoid or Limit
- Vegetable & Seed Oils: Canola, Corn, Soybean, Rapeseed, Cottonseed, Safflower, Peanut, Rice Bran, Soy, etc.
- Wild-caught seafood: Due to potential contamination with heavy metals, microplastics, or antibiotics.
Meal Planning and Frequency
Meal frequency is dependent on several factors, including activity level, schedule, and individual goals. When dining out, prioritizing a meat or seafood dish is recommended. It is best to request that meals be cooked in butter rather than seed oils.
Read also: Advantages of a Plant-Based Cleanse
Balancing Methionine with Glycine
To balance the methionine found in muscle meat, incorporating connective tissue for glycine is important. Bone broth or hydrolyzed collagen powder can be used to obtain glycine.
Lifestyle Considerations
In addition to diet, lifestyle plays a crucial role in overall health.
Prioritizing Sleep
Quality sleep is essential for healing, recovery, and muscle building. Ensuring enough bone broth and connective tissue in the diet can help promote sleep quality.
Daily Physical Activity
Engaging in physical activity daily is essential for optimal health. Even short walks can contribute to healthy blood glucose control.
Sun Exposure and Nature
Spending time outside in the sun helps the body synthesize Vitamin D and nitric oxide in the skin. Daily sun exposure can also help regulate the body's natural circadian rhythm cycle, which promotes sleep, recovery, muscle growth, and weight loss.
Read also: Opportunities in Plant-Based Diets
Stress Management
Managing stress is a key component of overall well-being.
Cold Therapy
Cold therapy can help strengthen the immune system and improve vascular health.
The Carnivore Diet: A Closer Look
The carnivore diet involves cutting out carbohydrates and consuming only meat and other animal products. The aim is to shift the body's energy source from carbohydrates to fat. Proponents claim that this diet can reduce inflammation, lower blood sugar, and improve mental health.
Historical Context
The use of a meat-only diet dates back to the late 1700s, when Scottish military surgeon John Rollo used it to treat patients with diabetes.
Foods Allowed and Avoided
The carnivore diet allows for the consumption of red meat, chicken, lamb, pork, fish, seafood, and organ meats. Small amounts of eggs, cheese, and dairy may be permitted. All non-animal-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds, are avoided.
Potential Benefits
The carnivore diet is claimed to promote weight loss and improve heart health, autoimmune issues, blood sugar control, and mood. However, these claims are largely based on anecdotal evidence and lack rigorous scientific support.
Potential Side Effects and Risks
The carnivore diet may lead to nutrient deficiencies due to the elimination of entire food groups. Lack of fiber can cause constipation, while a high-fat, high-protein diet may lead to diarrhea. Other reported side effects include headaches, nausea, and a lack of energy. The high saturated fat content of animal-based diets can also raise LDL cholesterol levels, increasing the risk of heart disease and stroke.
Sample Meal Plans and Recipes
Here are some meal ideas for both the animal-based and carnivore diets:
Animal-Based Diet Meal Plan Example:
- Breakfast: Eggs with a side of fruit and honey.
- Lunch: Grass-fed beef with sweet potatoes.
- Dinner: Salmon with a side of white rice and a small serving of vegetables.
Carnivore Diet Meal Plan Example:
- Breakfast: Eggs and bacon.
- Lunch: Burger patties.
- Dinner: Salmon.
Carnivore Diet Recipes:
- Scrambled Eggs with Turkey: Cook diced turkey breast in a skillet until browned. Whisk eggs with salt and pepper, then scramble with the turkey.
- Salmon Patties: Mix crumbled turkey bacon, canned salmon, salt, eggs, and dill. Form into patties and cook in butter until browned.
- Carnivore Chicken Casserole: Combine chopped rotisserie chicken, cream cheese, sour cream, and cheddar cheese in a food processor. Add seasoning, then bake in a baking dish.
Snacks
- Cheese sticks
- Hard-boiled eggs
- Salmon jerky
- Sardines
- Skinless chicken wings
Is the Carnivore Diet Safe and Sustainable?
The carnivore diet is generally not recommended as a long-term solution due to its restrictive nature and potential for nutrient deficiencies. It is also not suitable for individuals who are pregnant, breastfeeding, or have certain health conditions such as kidney disease, diabetes, or heart disease.