Carnivore Diet vs. Animal-Based Diet: Shocking Differences You Need to Know!

The carnivore diet and the animal-based diet have recently garnered attention as alternative approaches to nutrition, rooted in the dietary habits of our prehistoric ancestors. Both diets emphasize animal products but differ in their strictness and inclusion of plant-based foods. This article explores the principles, benefits, risks, and suitability of each diet, providing a comprehensive guide for those considering these eating patterns.

Introduction to Ancestral Diets

The general concept of animal-based and carnivore diets links back to our prehistoric ancestors and how they used to hunt and feast some four million years ago. With many other diets entering the game today, these specific eating patterns are said to be the original human diets. Basically, our kin ate what they could and what they had, which was primarily meats and fats. Both diets aim to limit the toxins and anything found in processed foods that can irritate the gut and compromise the immune system.

The Carnivore Diet: An All-Animal Approach

The carnivore diet has gained attention as an extreme approach to nutrition. The carnivore diet meal plan only allows consumption of meat, poultry, eggs, seafood, fish, some dairy products, and water. You need to exclude all vegetables, fruits, grains, legumes, seeds, and nuts. The diet eliminates all plant-based foods, focusing entirely on meat, fish, eggs, and some dairy. The carnivore diet is a strict Keto-style diet that includes only meat, eggs, seafood and small amounts of dairy foods. The carnivore diet is a type of "keto," or ketogenic, diet.

Principles of the Carnivore Diet

The contents of a keto diet do not provide enough calories from glucose and other forms of sugar. To compensate, the body burns fat that creates ketones as an energy source. A carnivore diet is the most ketogenic diet because it allows for almost no carbs. Unlike keto, which allows for some plant-based foods, the carnivore diet eliminates all carbohydrates and fiber sources. This diet consists mainly of beef, pork, chicken, fish, eggs, organ meats, and some dairy products like cheese and heavy cream.

Potential Benefits of the Carnivore Diet

Proponents argue that humans evolved to consume a predominantly animal-based diet. Supporters of the carnivore diet frequently cite increased energy, better mental clarity, and reduced joint pain. A primary reason people adopt the carnivore diet is for weight loss. Since protein and fat are highly satiating, individuals often eat fewer calories overall. Research on low-carb, high-protein diets suggests that consuming 0.4-0.6 grams of protein per pound of body weight per day can significantly enhance weight loss compared to diets with lower protein intake. Additionally, those with diabetes have reported positive effects. In the previously mentioned survey, individuals with diabetes saw an average reduction of 0.4% in their HbA1c levels, indicating better blood sugar control. Many carnivore diet followers report relief from inflammation-related conditions, including autoimmune disorders, allergies, and skin issues. About 60% of surveyed individuals began the diet to address these concerns, and many reported symptom improvements. Since the diet eliminates processed carbohydrates, sugar, and plant-based irritants, some people may experience a reduction in inflammatory responses.

Concerns and Risks Associated with the Carnivore Diet

While the carnivore diet has passionate supporters, health professionals express concerns about its long-term effects. Eliminating fruits, vegetables, and whole grains removes essential nutrients, including fiber, vitamin C, folate, and antioxidants. Fiber is crucial for gut health, and a lack of it can lead to constipation, microbiome imbalances, and poor digestion. Interestingly, some individuals report diarrhea instead of constipation, likely due to shifts in gut bacteria. While organ meats provide many nutrients absent in muscle meat, few people regularly consume them. A major concern with the carnivore diet is its effect on heart health. The diet is high in saturated fat and cholesterol, which may raise LDL (bad) cholesterol levels. The survey of 2,029 carnivore diet followers found that their median LDL levels were 172 mg/dL, a significant increase that could contribute to cardiovascular disease risk. While some individuals see improvements in triglycerides and HDL (good) cholesterol, long-term data on heart health risks is lacking. High-protein diets can strain kidney function, especially in individuals with preexisting kidney disease. A lesser-known risk of the carnivore diet is its potential effect on hormone balance. Since the diet eliminates carbohydrates completely, it can lower thyroid hormone levels, which play a key role in metabolism and energy production. Research shows that low-carb diets may reduce T3, the active thyroid hormone, leading to fatigue, sluggishness, and difficulty maintaining body temperature. Additionally, women following extremely low-carb diets have reported irregular menstrual cycles, likely due to hormonal shifts that impact reproductive health. Another concern is cortisol, the body’s primary stress hormone, which may increase when carbohydrates are too low. Chronically elevated cortisol can lead to sleep disturbances, anxiety, and even muscle loss over time.

Who Might Benefit from the Carnivore Diet?

For those struggling with specific health conditions like metabolic disorders or autoimmune symptoms, short-term experimentation with the carnivore diet may offer benefits. The elimination of processed foods and sugars can improve blood sugar levels and reduce inflammation for some individuals. However, long-term sustainability remains a challenge. The diet is highly restrictive and eliminates plant-based nutrients that are essential for gut health, immune function, and disease prevention. Health professionals generally recommend a more balanced approach. If weight loss or blood sugar control is the goal, a modified low-carb diet that includes nutrient-dense vegetables and healthy fats may offer similar benefits with fewer risks.

Sample Carnivore Diet Meal Plan

A typical day on a Carnivore diet may look something like this:

Fasting window: Fast and drink water for 16-20 hours
Eating window: Have one or two substantial meals, for example, a large ribeye steak and/or a large salmon filet cooked in butter
Carnivore-friendly snacks: Beef jerky, pork rinds, hard-boiled eggs, and hard cheeses like cheddar and parmesan.

The Animal-Based Diet: A More Flexible Approach

Animal-Based is a more flexible version of the Carnivore diet that was developed by Dr. Paul Saladino. Animal-Based is low in carbs, but not necessarily Keto - because it does allow for some higher-carb foods like fruit, squash, and honey. On an Animal-Based diet, you eat mostly high-quality meats and animal fats, but you are also allowed small amounts of plant foods that are considered “Low Toxic” or on occasion, foods considered “Medium Toxic.” These are foods that are generally well-tolerated by most people, according to Dr. Saladino. However, most vegetables are categorized as “High Toxic” and should be avoided completely or only eaten in small quantities. Additionally, Dr. Saladino emphasizes “nose to tail” eating, which involves including a variety of organ meats in your Animal-Based diet.

Principles of the Animal-Based Diet

Similar to the carnivore diet, the animal-based diet also mostly consists of meats, poultry, eggs, and organs, but allows for a larger gap of wiggle room in the form of carbs; specifically fruits and dairy. The diet is centered around nutrient-dense, bioavailable sources of protein and fat. There is no specific way to follow the diet, but typically foods are categorized as either having a low, medium or high toxicity.

Potential Benefits of the Animal-Based Diet

Truth be told, the benefits of animal-based eating essentially mirror the benefits found in carnivore eating because they’re so similar. Proponents of the animal-based diet highlight several health benefits.

Animal products are rich in essential nutrients, like B vitamins, iron, zinc, omega-3 fatty acids and complete proteins.
Restricting plant foods may lead to deficiencies in certain vitamins, minerals and fiber.
Eating primarily animal products can have environmental impacts, as meat production requires more resources compared to plant-based foods.
Those looking to improve digestion, increase protein intake or reduce processed foods might benefit from this diet.
It’s unlikely to be a good choice for the long term for most people.
As with any diet, personal experimentation and professional guidance can help determine if this eating style is suitable for you.

One of the key benefits of the Animal-Based diet over Carnivore is that it offers a much larger variety of foods, including some fruits, vegetables, and even a small amount of white rice if tolerated. In fact, some of the vegetables on the “Low Toxic” list are staples of the Keto diet - like avocado and zucchini. Animal-based also takes into consideration your personal response to certain plant foods. For example, you can include more Medium Toxic or High Toxic foods into your diet if they don’t affect you personally.

Concerns and Risks Associated with the Animal-Based Diet

Just like the pros of animal-based eating, the cons also follow that of the carnivore diet. But, since fruit does add some health benefits, there is slightly less of a concern for vitamin deficiency and a lack of fiber. Like Carnivore, the Animal-Based diet can be expensive and difficult to follow. It, too, has a large focus on food quality - so the meats and other foods you include may be more expensive than conventional meats and grocery items. And again, there is no published research to support the potential benefits of the diet - only anecdotal reports online.

Sample Animal-Based Diet Meal Plan

Here’s what a day of Animal-based eating may look like:

Fasting window: Fast for 12-16 hours
First meal: Eggs and bacon cooked in butter, with sliced avocado
Second meal: small steak cooked in avocado oil, with sauteed zucchini
Third meal: Beef liver and grilled shrimp
Snack/dessert: Handful of berries and heavy cream

Comparing the Carnivore and Animal-Based Diets

Although the names sound interchangeable, there are some key differences between Carnivore and Animal-based. Carnivore is inherently a low-carb Keto diet, but Animal-based can actually be higher in carbs from fruits and other high-carb foods like white rice and honey. Both of them keep the focus on high-quality animal proteins, though.

Key Differences

Food Variety: The carnivore diet strictly limits intake to animal products only, excluding all plant foods.
Flexibility: Animal-based diets allow for the inclusion of certain plant foods, such as fruits, honey, and some low-toxicity vegetables.
Carbohydrate Intake: Carnivore diets are very low in carbohydrates, while animal-based diets can include higher carbohydrate sources like fruits and honey.

Similarities

Emphasis on Animal Products: Both diets prioritize the consumption of nutrient-dense animal products.
Focus on Quality: Both diets emphasize the importance of consuming high-quality, sustainably sourced meats and animal fats.
Potential Benefits: Both diets may offer benefits such as weight loss, improved digestion, and reduced inflammation for some individuals.

Which Diet is Right for You?

Here are a few questions to ask yourself that may help you figure out which is a better fit for you:

Am I willing to only eat meat?
Do I enjoy bone broth and organs?
Do I enjoy vegetables and other non-meat foods?
Am I looking for results as fast as possible?
Do I want to keep things simple?
What are my health goals?

Thinking through these questions can give you clarity about which would be a better fit for your lifestyle.

Considerations for Both Diets

Whether you’re curious about going full Carnivore or leaning into an Animal-Based Diet, the key is finding what works best for you.

Hydration and Electrolytes

Both diets can lead to significant water loss, especially early on. Electrolytes are essential to avoid fatigue, muscle cramps, or headaches.

Food Quality

Opt for grass-fed, pasture-raised, and wild-caught options wherever possible.

Health Monitoring

Keep an eye on key markers like energy levels, digestion, skin health, and mental clarity. Lab work to track cholesterol, vitamin levels, and inflammation markers can be beneficial.

Gradual Transition

Gradually eliminate foods rather than going cold turkey.

Professional Guidance

Consult with healthcare professionals or registered dietitians to ensure nutritional needs are met and to address any specific health concerns.

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