Navigating the world of animal diets can feel overwhelming, with a constant barrage of information, trends, and expert opinions. This guide aims to clarify the different types of animal diets, providing a structured overview to help you understand the principles, benefits, and potential drawbacks of each.
The Animal-Based Diet: Reconnecting with Ancestral Eating
The animal-based diet is an eating pattern that prioritizes animal foods while strategically incorporating specific plant-based options. It emphasizes nutrient-dense foods that have been staples throughout human history.
Core Principles of the Animal-Based Diet
This diet focuses primarily on grass-fed ruminant animals such as cattle, buffalo, goat, lamb, and deer. The best animal-based diets consist of high-quality meat, organs, fruit, honey, raw dairy (if tolerated), and eggs (pasture-raised and free from corn and soy).
Foods to Prioritize
Grass-fed Ruminant Animals: Beef, lamb, bison, and other animals that graze on grass are foundational to this diet.
Organs: Eating nose-to-tail and incorporating organs into diets is encouraged, with 1-3 ounces of organ meat daily being suggested.
Read also: Your Guide to an Animal-Based Diet
Low-Toxicity Carbohydrates: Carbohydrates from sources such as fruit and honey are incorporated, along with organic sweet potatoes and white rice.
Raw Dairy: Raw, unpasteurized milk from grass-fed cows is considered a superfood.
Foods to Avoid or Limit
Vegetable Oils: Avoiding vegetable oils is crucial due to their negative impact on the human body.
Corn- and Soy-Fed Animals: Cutting out meat from animals primarily fed corn or soy is recommended.
Fish: Eating fish no more than twice a week (or less) is ideal, even if it's wild-caught.
Read also: Are Animal Crackers Healthy?
Vegetables: Many plant foods may contribute to autoimmunity, neurological issues, digestive issues, and joint pain.
Potential Benefits
Improved sleep quality, consistent energy, and enhanced performance and recovery are benefits many people experience when including low-toxicity carbs into their diet. Many people come from ketogenic, carnivore, paleo, or plant-based diets because they can be too restrictive or haven’t yielded the intended results.
Lifestyle Considerations
Sleep: Quality sleep is vital for the body to heal, recover, and build muscle.
Physical Activity: Performing physical activity daily, such as two or three 15-minute walks pre/post-meals, can contribute to healthy blood glucose control.
Sunlight Exposure: Exposure to direct sunlight and UV promotes Vitamin D and nitric oxide synthesis in the skin.
Read also: The Hoxsey Diet
Stress Management: Engaging in some stress management activity is essential.
Cold Therapy: Cold therapy provides many benefits to help strengthen the immune system and improve vascular health.
Quick Overview of Other Diets
There are numerous types of diets, including the Mediterranean, DASH, vegan, ketogenic, paleo, and intermittent fasting diets.
Understanding Different Types of Diets
When we refer to “diets,” we’re talking about specific eating patterns rather than short-term weight loss plans. A diet is simply the foods and beverages a person regularly consumes. Some diets focus on overall health, others target specific medical conditions, and many aim to help people achieve or maintain a healthy weight.
Different diets take varied approaches to nutrition. Some restrict specific macronutrients, such as carbohydrates or fats. Others eliminate entire food groups, such as animal products or processed foods. Specific eating patterns focus more on when you eat rather than what you eat, like intermittent fasting approaches.
It’s essential to recognize that no single diet is suitable for everyone. Your body’s needs, health conditions, activity level, cultural background, and personal preferences all play crucial roles in determining which eating pattern might work best for you. A diet that helps one person lose weight and feel energized might leave another person hungry, tired, or struggling with nutritional deficiencies.
The most successful diet is one you can maintain long-term while meeting your nutritional needs, supporting your health goals, and fitting into your lifestyle. Extreme restrictions or elimination of entire food groups without medical necessity often lead to poor adherence and can sometimes cause more harm than good.
Evidence-Based Diets with Strong Scientific Support
Some eating patterns have decades of research demonstrating their health benefits. These diets consistently show positive outcomes in scientific studies and are often recommended by healthcare professionals and nutrition organizations.
Mediterranean Diet
The Mediterranean diet is based on traditional eating patterns in Mediterranean regions studied in the mid-20th century (notably Crete and southern Italy). It consistently ranks among the healthiest diets in the world and has extensive scientific support for various health benefits.
This eating pattern emphasizes a plant-based diet, featuring a variety of foods, including vegetables, fruits, whole grains, legumes, nuts, and seeds. Olive oil serves as the primary source of added fat. The diet includes moderate amounts of fish and poultry, limited red meat, and moderate consumption of dairy products, particularly cheese and yogurt. Some versions of this diet allow for moderate red wine consumption with meals, although this is not essential or universally recommended.
Extensive research shows the Mediterranean diet can reduce the risk of heart disease, stroke, type 2 diabetes, and certain cancers. Studies have also linked this eating pattern to better cognitive function, reduced inflammation, and increased longevity. The diet provides healthy fats from olive oil and fish, as well as a generous amount of fiber from whole grains and vegetables, and antioxidants from fruits and vegetables.
This diet works well for most people because it’s flexible, includes a wide variety of foods, and doesn’t require eliminating entire food groups. It’s particularly beneficial for people with or at risk for cardiovascular disease. The Mediterranean diet is also relatively easy to follow long-term because it includes flavorful, satisfying foods and doesn’t feel overly restrictive.
DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension. Originally developed to help lower blood pressure without medication, this diet has proven effective in improving overall health and preventing disease.
The DASH diet emphasizes vegetables, fruits, whole grains, lean proteins, and low-fat dairy products, while limiting sodium, red meat, added sugars, and saturated fats. It’s rich in nutrients that help lower blood pressure, including potassium, calcium, magnesium, fiber, and protein.
Clinical trials have shown that the DASH diet can effectively lower blood pressure within a few weeks. Studies also demonstrate it can reduce LDL cholesterol, lower the risk of heart disease and stroke, and may help with weight management and diabetes prevention. The diet provides balanced nutrition while being heart-healthy and sustainable.
This diet is particularly effective for individuals with high blood pressure, those at risk of cardiovascular disease, and anyone seeking a well-rounded, nutritious eating pattern. It’s less restrictive than many popular diets and includes foods from all major food groups, making it easier to follow in the long term.
Key components of the DASH diet include:
- Vegetables: 4-5 servings daily
- Fruits: 4-5 servings daily
- Whole grains: 6-8 servings daily
- Lean protein: 6 or fewer servings daily (including fish, poultry, beans)
- Low-fat dairy: 2-3 servings daily
- Sodium: Limited to 2,300 mg daily (or 1,500 mg for greater blood pressure reduction)
Plant-Based and Vegan Diets
Plant-based diets emphasize foods derived from plants while minimizing or eliminating animal products. These diets range from flexitarian (mostly plants with occasional meat) to vegetarian (no meat but includes eggs and dairy) to vegan (no animal products whatsoever).
People follow plant-based diets for various reasons, including health benefits, environmental concerns, animal welfare, or religious beliefs. When well-planned, these diets can provide all necessary nutrients and offer significant health advantages.
Well-planned plant-based eating patterns are associated with lower risks of heart disease, high blood pressure, type 2 diabetes, certain types of cancers, and obesity. These diets are typically high in fiber, antioxidants, and beneficial plant compounds while being lower in saturated fat and cholesterol. Studies also suggest plant-based eaters often have lower body weights and better cholesterol levels compared to meat-eaters.
However, restrictive plant-based diets require careful planning to ensure adequate intake of specific nutrients. Vitamin B12, which is naturally found only in animal products, requires supplementation for vegans. Other nutrients that need attention include iron, calcium, vitamin D, omega-3 fatty acids, zinc, and protein. Working with a registered dietitian can help ensure that you meet all your nutritional needs.
Plant-based diets are well-suited for individuals committed to this eating style and willing to plan meals carefully. They’re particularly beneficial for those looking to reduce their environmental impact while improving health markers. These diets offer tremendous variety and can be very satisfying when done correctly.
Essential considerations for plant-based diets:
- Protein sources: Legumes, tofu, tempeh, seitan, quinoa, nuts, seeds
- Iron sources: Lentils, spinach, fortified cereals (pair with vitamin C for better absorption)
- Calcium sources: Fortified plant milks, leafy greens, tahini, fortified tofu
- B12 supplementation: Essential for vegans through fortified foods or supplements
- Omega-3s: Flaxseeds, chia seeds, walnuts, algae-based supplements
Popular Low-Carb and High-Fat Diets
Low-carbohydrate diets have gained significant popularity for weight loss and metabolic health. These diets restrict carbohydrates to varying degrees while emphasizing proteins and fats.
Ketogenic Diet
The ketogenic (keto) diet is a very low-carbohydrate, high-fat eating pattern that dramatically changes how your body produces energy. Initially developed in the 1920s as a treatment for epilepsy, it has gained popularity for weight loss and metabolic health.
On a ketogenic diet, you typically consume 70-80% of calories from fat, 15-20% from protein, and only 5-10% from carbohydrates (usually 20-50 grams of carbs daily). This drastic carbohydrate restriction forces your body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose.
Research shows the ketogenic diet can lead to rapid weight loss, particularly in the first few months. Studies indicate it may improve blood sugar control in people with type 2 diabetes, reduce seizure frequency in some people with epilepsy, and potentially offer benefits for specific neurological conditions. Some people report increased mental clarity and reduced hunger on this diet.
However, the ketogenic diet also comes with significant considerations and potential risks. Many people experience the “keto flu” when starting, with symptoms including headache, fatigue, nausea, and irritability lasting several days to weeks. The diet eliminates or severely restricts many nutritious foods, including most fruits, whole grains, and legumes. Long-term safety data are limited, and concerns persist regarding cardiovascular risks, particularly in relation to fat sources and overall diet quality.
This diet may not be safe for everyone. People with pancreatic disease, liver conditions, thyroid problems, eating disorders, or gallbladder disease should avoid it. Pregnant and breastfeeding women should not follow a ketogenic diet. Because of its restrictive nature and potential side effects, medical supervision is strongly recommended.
Foods emphasized on keto:
- Fats and oils: Butter, olive oil, coconut oil, avocado oil
- Proteins: Meat, fatty fish, eggs, cheese
- Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini
- Nuts and seeds: Almonds, walnuts, chia seeds (in moderation)
Foods to avoid: Grains, most fruits, legumes, starchy vegetables, sugar
Paleo Diet
The Paleolithic (paleo) diet is inspired by interpretations of Paleolithic diets (roughly 2.5 million to 10,000 years ago), though actual ancestral diets varied widely by region and available resources. Proponents argue that modern humans are genetically mismatched with the contemporary diet that emerged with the advent of farming practices.
The paleo diet emphasizes whole, unprocessed foods, including meat, fish, eggs, vegetables, fruits, nuts, and seeds. It eliminates grains, legumes, dairy products, refined sugar, processed foods, and vegetable oils. The rationale is that these “modern” foods contribute to obesity, diabetes, and heart disease.
Some research suggests that the paleo diet can lead to weight loss, improved blood sugar control, and better cardiovascular risk factors in the short term. The diet’s emphasis on whole foods and elimination of processed items likely contributes to these benefits. Many people also report feeling more satisfied and experiencing fewer energy crashes.
However, the diet faces criticism from nutritionists and researchers. There’s no single “paleolithic diet” as our ancestors ate vastly different foods depending on their geographic location and climate. The diet eliminates nutrient-rich food groups, including whole grains and legumes, without clear evidence that this is necessary for most people. Cutting out dairy can make it challenging to meet calcium needs. The diet can also be expensive and difficult to follow long-term.
The paleo diet may be beneficial for individuals who feel better avoiding grains and dairy, those seeking to reduce their intake of processed foods, and those who are willing to invest time in meal planning and preparation. It’s less suitable for vegetarians, those on a tight budget, or individuals with high calcium needs.