Starting an animal-based diet, also known as the “carnivore diet,” can change your health for the better. This guide explores the animal-based food list in detail. It covers the key points, nutrient-rich foods, and why ruminant animals, organ meats, and healthy carbs are important.
The animal-based diet focuses on eating mostly animal products like meat, organs, and dairy. It believes these foods give the body the nutrients it needs to stay healthy. This diet is different from the usual “plant-based” diets, focusing on animal nutrients for better health.
If you’re into the carnivore diet or just starting, this guide has everything you need. It helps you understand food toxicity levels and how to balance nutrients. This article is your key to creating a diet plan that fits your health and lifestyle.
What is an Animal-Based Diet?
An animal-based diet mainly includes meat, organs, fruit, honey, and raw dairy. It’s different from the strict Carnivore Diet, which doesn’t allow plant-based foods.
Key Characteristics of an Animal-Based Diet
The main features of an animal-based diet are: 1) Prioritizing well-raised meat, organs, and other animal products; 2) Focusing on eating low or medium-toxicity carbohydrates; and 3) Eliminating highly processed foods. It aims to offer a balanced and nutrient-rich way of eating, using animal-based foods.
“Meat, including beef, pork, chicken, and lamb, is a primary component of an animal-based diet, providing a variety of cuts and preparations. Fish and seafood, such as salmon, tuna, and shellfish, also play a significant role, providing valuable omega-3 fatty acids.”
This diet also includes dairy products like milk, cheese, and yogurt, as well as eggs and organ meats. The goal is to eat whole, minimally processed foods that support health and well-being.
Low Toxicity Foods for an Animal-Based Diet
An animal-based diet focuses on foods that are rich in nutrients but low in toxins. It includes animal proteins like meats and organ meats. Also, it includes pasture-raised eggs, raw dairy products, and certain fruits like berries and melons.
Healthy fats from butter, tallow, and ghee are also key. Low-toxicity sweeteners like raw honey and maple syrup are important too.
These foods give you the vitamins and minerals you need without the toxins found in some plant foods. While animal foods are the main part of this diet, a bit of plant food can be added for taste or preference.
“Eating mostly animal foods is a hallmark of an animal-based diet, with the focus on consuming foods from a low-toxicity list.”
Some people might do well on a “carnivore” diet, which has no plant foods. This is for those who want to try an elimination diet or a short-term change.
The animal-based diet puts a big emphasis on low-toxicity foods. The carnivore diet goes further by removing all plant foods. Both diets aim to reduce toxins and increase nutrient intake from animal sources.
Medium Toxicity Foods on an Animal-Based Diet
The animal-based diet includes foods with medium toxicity. These are foods like pork and chicken from monogastric animals. Also, wild-caught seafood, fermented vegetables, starchy vegetables, and some dairy products with more lactose.
These foods can be part of a balanced diet. But, it’s key to watch how your body reacts. Some people do well with these foods, while others might need to avoid them. It’s important to listen to your body and adjust your diet as needed.
“The key is to experiment and find the right balance of medium-toxicity foods that works best for your individual needs.”
By adding medium-toxicity animal-based diet foods carefully, you can enjoy many nutritious and tasty options. This helps improve your health and well-being.
High Toxicity Foods to Avoid on an Animal-Based Diet
Following an animal-based diet means avoiding certain foods. These include vegetable and seed oils, and veggies like kale and broccoli. Also, grains, nuts, seeds, legumes, nightshades, and artificial sweeteners are off-limits. These foods can lead to health problems if eaten too much.
Vegetable oils like canola and soybean should be swapped for tallow, butter, or ghee. It’s also wise to limit fish to no more than twice a week. This helps avoid toxin buildup.
“Approximately 30 days is suggested for a strict carnivore or ketogenic diet under specific circumstances and supervision.”
Other foods to avoid include spinach and beets. Also, limit or avoid legumes like peas and soybeans. This helps keep your diet safe and healthy.
Choosing the right foods is key to a healthy animal-based diet. Always talk to a healthcare professional for advice. They can help make sure you’re getting what you need.
Animal-Based Diet Food List: A Closer Look
Building an animal-based diet means focusing on meat from ruminant animals. These include cattle, bison, deer, and sheep. They can turn grass into fats and proteins, making them a great source of nutrition.
Prioritizing Ruminant Animals
Ruminant animals have a special digestive system. It lets them get more nutrients from plants than other animals. This makes their meat, organs, and fat more nutritious and have better fats.
The Importance of Organ Meats
Organ meats like liver, heart, and kidneys are key in an animal-based diet. They are packed with vitamins and minerals not found in muscle meats. Adding organ meats to your diet ensures you get all the essential nutrients.
Carbohydrate Sources
An animal-based diet also needs low-toxicity carbs like fruits, honey, and some starchy veggies. They add important nutrients and energy for health and well-being.
The Role of Dairy
Dairy, like raw, grass-fed milk and cheese, is good if you can tolerate it. It’s a rich source of fat, protein, and vitamins and minerals. It’s a nutritious addition to this diet.
Eliminating Vegetable Oils
Getting rid of vegetable oils is key in the animal-based diet. Oils like canola, soybean, and safflower are common in our diet. They can cause metabolic problems because they are high in inflammatory fats.
Instead, the diet focuses on fats from animals. Tallow, butter, and ghee are good choices. These fats are more stable and better for cooking and health.
“Seed oil consumption increases linoleic acid levels in the body, linked to health issues like inflammation, obesity, and heart disease.”
Switching to an animal-based diet means saying no to vegetable oils. This move helps lower the risk of chronic diseases. It also boosts overall health and metabolic function.
Portion Sizes and Macronutrient Targets
While calorie counting may not be essential on the animal-based diet, understanding portion sizes and macronutrient targets is helpful. Focus on high-quality animal-based protein and healthy fats. Limit carbs to low-toxicity sources.
Protein Intake Goals
On an animal-based diet, protein should be 40-50% of your calories. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight. For example, a 70-kilogram person might need 112-154 grams of protein daily.
Fat Intake Goals
Fat should be 50-60% of your calories on this diet. A 70-kilogram person needing 2,500 calories daily might get 600 from protein. This leaves about 1,900 calories for fat, or 211 grams.
Carbohydrate Intake Goals
Carbs should be less than 5% of your calories on this diet. This means it’s very low-carb or no-carb by default. Sticking to these targets is key for progress.
Listen to your body and adjust your macros as needed. Getting support from others on the diet and consulting a nutritionist can also help meet your nutritional needs.
Remember, achieving your goals on the animal-based diet takes time. Commitment and patience are vital. By focusing on portion sizes and macronutrient balance, you can make the most of this transformative diet.
The Animal-Based Diet Food List: Putting It All Together
Starting an animal-based diet can change your health for the better. This diet includes foods that help improve your body, digestion, sleep, mood, and energy. It’s all about eating the right foods to feel your best.
This diet is simple and packed with nutrients. It focuses on foods from ruminant animals, organ meats, and some dairy. These foods are full of amino acids, fatty acids, vitamins, and minerals. They’re key for your body to work right.
But, there are some downsides to this diet. Eating too much red meat can raise your risk of colon cancer. It also misses out on Vitamin C, fiber, and antioxidants found in plants.
So, it’s important to be careful and not overdo it. By choosing the right foods and keeping things balanced, you can make the most of this diet. Listen to your body and adjust as needed to stay healthy and happy.
“Meats provide essential amino acids and fatty acids required for muscle growth and cellular function, while animal fats like tallow and lard are essential for energy in the absence of carbohydrates.”
Conclusion
The animal-based diet is a complete, science-backed way to eat for health. It focuses on high-quality animal proteins and low-toxicity carbs. It also avoids inflammatory vegetable oils. This guide has shown you the key foods and nutrients needed for this diet.
We’ve looked at the animal-based diet’s main features. It’s low in carbs and high in fat. It includes foods from ruminant animals, organ meats, and raw dairy. Knowing the health benefits of these foods helps you make better choices for your diet.
Starting the animal-based diet? Make sure to talk to a healthcare professional first, if you have health issues. With their help and this guide, you can smoothly transition. The animal-based diet is a natural and lasting way to improve your health and energy.
