Dante Carrillo
Animal-based diets have gained popularity on social media platforms such as TikTok, with proponents claiming benefits such as weight loss, improved skin, and enhanced health. This diet focuses primarily on meat and animal products, with some variations including small amounts of fruit, honey, and raw dairy. It is similar to other low-carbohydrate, high-protein diets like the keto and paleo diets but is considered even more restrictive. Animal-based diets exclude plant-based foods such as leaves, stems, roots, and seeds, as well as vegetable oils. While some people report positive results, health experts and dietitians have raised concerns about the potential negative impacts on heart health, gut health, and overall well-being. The high saturated fat content and low fiber intake associated with animal-based diets are linked to an increased risk of heart disease and other health issues.
| Characteristics | Values |
|---|---|
| Focus | Meat, dairy, and eggs |
| Meat sources | Grass-fed ruminants such as cattle, buffalo, goat, lamb, and deer |
| Carbohydrates | Organic fruits in season, sweet potatoes, white rice |
| Dairy | Milk, hard and soft cheeses, butter, ghee, yogurt, kefir, heavy cream |
| Organ meat | Liver, heart, kidneys, bone marrow |
| Exclusions | Vegetable oils, plant foods (leaves, stems, roots, seeds, nuts, grains, legumes) |
| Health concerns | Increased risk of heart disease, scurvy, constipation, fatty acid deficiency, inflammation |
| Proponents' claims | Weight loss, improved skin, disease prevention, improved mental health |
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Health concerns
Animal-based diets are similar to the carnivore diet, focusing on meat, dairy, and eggs, with some low-sugar fruits or honey. This diet eliminates plant-based foods, processed foods, sugars, sweeteners, and vegetable oils. While some people do lose weight with this eating pattern, it can also put you at greater risk for health conditions.
Animal-based diets are linked to various adverse health outcomes. Firstly, they are associated with an increased risk of heart disease. This is due to the high levels of saturated fat and cholesterol in animal products, which can lead to a build-up of fats and cholesterol on artery walls (atherosclerotic disease), increasing the risk of blood clots. Secondly, these diets are very restrictive and can lead to vitamin deficiencies, especially a lack of fiber, which is critical for heart and gut health and reducing bad cholesterol. The elimination of plant-based foods also means missing out on beneficial vitamins, minerals, and antioxidants, which can negatively impact health.
Additionally, animal-based diets may increase the risk of cancer and obesity. The high protein and fat content of these diets can be very filling, leading to reduced calorie intake, which may result in weight loss. However, this weight loss may not be sustainable, and such diets can also lead to lean mass loss, which is not necessarily muscle.
Furthermore, animal-based diets can put you at risk for other health issues, such as scurvy, constipation, and essential fatty acid deficiency, which can affect brain health. The high levels of fat and cholesterol in these diets can also negatively impact blood pressure and kidney health.
Finally, animal-based diets can increase inflammatory signaling and oxidative stress, which are risk factors for cardiovascular disease (CVD). Evidence suggests that diets high in animal-based foods and low in plant-based foods may increase the risk of CVD by 22%, while plant-based diets are associated with a 21% reduction in risk.
Overall, animal-based diets are associated with several health concerns, and a balanced diet with fruits, vegetables, and lean proteins is generally recommended for optimal health.
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Weight loss
Animal-based diets have gained popularity on social media platforms such as TikTok. These diets are similar to the carnivore diet, focusing on meat, dairy, and eggs, with some variations including small amounts of low-sugar fruits, non-starchy vegetables, and honey. Proponents of animal-based diets claim that they promote weight loss, improve skin, and provide other health benefits.
While some individuals on animal-based diets may experience initial weight loss, this weight loss may not be sustainable in the long term. Animal-based diets are typically high in protein and fat, which can be satiating and lead to reduced calorie intake, resulting in weight loss. Additionally, these diets can induce ketosis, where the body burns fat instead of glucose for energy, contributing to weight loss. However, as dietitian Ficek warns, the weight lost during this diet may quickly return once the diet is discontinued.
Animal-based diets can be restrictive and challenging to adhere to due to their limited food options. They often exclude plant-based foods, including vegetables, fruits, grains, legumes, and seeds. This exclusion can result in a lack of essential vitamins, nutrients, and fiber, which are crucial for maintaining overall health and promoting healthy weight loss.
Fiber, found in whole, unrefined plant foods, is essential for heart and gut health and reducing bad cholesterol levels. A deficiency in fiber can increase the risk of chronic diseases. Animal-based diets are typically high in saturated fat, which is directly linked to heart disease and increased inflammation in the body.
Additionally, animal-based diets may not provide sufficient carbohydrates, which are the body's primary source of energy. Restricting carbohydrates can lead to weight loss, but may also result in fatigue, decreased physical activity, and potential nutrient deficiencies.
It is important to consult with a healthcare professional or registered dietitian before starting any restrictive diet, including animal-based diets, to ensure it is safe and appropriate for your individual needs and health status.
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High-quality animal products
An animal-based diet is a high-protein, high-fat, and low-carb diet that focuses on meat, dairy, and eggs. It is similar to the carnivore and keto diets but is more flexible, allowing for some low-sugar fruits or honey. The diet's creator, Paul Saladino, claims it can "reverse and prevent disease, as well as unlock our most powerful forms". However, dietitians have expressed concerns about the diet's restrictiveness and potential negative impact on health.
When it comes to high-quality animal products, it is recommended to choose grass-fed, pasture-raised, or organic options whenever possible. This includes meat from grass-fed, ruminant animals such as cattle, buffalo, goat, lamb, and deer. It is suggested to avoid meat from animals fed primarily with corn or soy, as even the organic versions of these animals are often fed "organic" corn and soy, which is damaging to human health.
Pasture-raised or free-range eggs are also considered high-quality animal products, offering higher levels of omega-3 fatty acids and better nutritional profiles. When it comes to dairy, some proponents of the diet recommend raw, unpasteurized milk from grass-fed cows, as it provides fat- and water-soluble vitamins, enzymes, bacteria, and unique peptides. However, it is important to note that dairy can cause negative reactions in some individuals due to a protein called 'casein'.
Seafood is another important component of high-quality animal products, providing omega-3 fatty acids, iodine, selenium, and high-quality protein. Wild-caught fish is preferred, as it is richer in nutrients and more sustainable and ethical. Organ meats, such as liver, heart, kidneys, tongue, and bone marrow, are also considered nutritional powerhouses, offering essential vitamins and minerals.
It is worth noting that the definition of "high-quality" in this context refers to the nutritional density and health benefits of the animal products. While grass-fed, pasture-raised, and organic options are generally considered superior in terms of nutrient content and sustainability, personal preferences, budget constraints, and availability may also factor into an individual's definition of "high-quality".
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Dairy
When consuming dairy as part of an animal-based diet, it is important to be aware of the different types of milk. Milk can be classified as A1 or A2, depending on the type of casein protein it contains. A1 casein is found in most cows' milk in the United States, while the A2 variant is produced by a small percentage of cows and other ruminants like buffalo, goats, and sheep. Some people may react negatively to milk products due to the presence of the A1 casein protein.
In addition to raw milk, other raw dairy products such as cream, kefir, butter, and cheese are also included in animal-based diets. These products are often sourced from grass-fed animals and are valued for their nutritional content and ease of digestion. Raw cheese, for example, is a recommended snack option that can be paired with nuts, crackers, and fruit. It is important to note that raw dairy products may not always be easily accessible, and some individuals may have difficulty finding sources for these products.
When following an animal-based diet, it is crucial to prioritize well-raised meat and organs, in addition to incorporating dairy products. This typically involves focusing on grass-fed ruminant animals such as cattle, buffalo, goats, lamb, and deer, while avoiding meat from animals primarily fed corn or soy. Additionally, processed foods, including vegetable oils, are discouraged due to their potential negative impact on health. Instead, it is recommended to use fats like tallow, butter, or ghee for cooking and flavoring.
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Health benefits
Animal-based diets are similar to the carnivore diet, focusing on meat, dairy, and eggs. This diet is restrictive and eliminates many nutritious foods like fruits, vegetables, legumes, and whole grains. While some people claim that animal-based diets help with weight loss, there are concerns about potential negative health impacts. Here are some of the claimed health benefits:
Weight Loss
Animal-based diets are high in protein and fat, which can be satiating and lead to reduced calorie intake throughout the day. Some people claim that this type of diet helps them lose weight and feel healthier. However, it's important to note that the weight loss may not be from body fat, and there is a risk of losing lean mass instead.
Blood Sugar Control
The exclusion of highly processed carbohydrates in animal-based diets may lead to improved blood sugar control. This is especially relevant for people with diabetes, as it can help them manage their low-carb lifestyle. However, it's important to note that the complete elimination of carbs is not recommended or necessary for diabetes management.
Improved Cardiovascular Health
Some people claim that animal-based diets improve cardiovascular health by reducing belly fat and improving blood pressure. However, there are conflicting findings regarding the impact on heart health. Some studies suggest that these diets may increase the risk of heart disease due to the high levels of saturated fat and cholesterol.
Autoimmune Issues
Animal-based diets are claimed to help with autoimmune issues. However, there is limited research to support this, and it's important to consult with a healthcare professional before starting any restrictive diet, especially if you have specific health concerns.
Mood and Skin
Some followers of animal-based diets report improvements in mood and skin health, claiming that their skin glows. However, there is little scientific evidence to support these claims, and it's important to consider the potential risks associated with restrictive diets.
While animal-based diets may offer some potential benefits, it's important to approach them with caution. These diets are generally not recommended by health professionals due to their restrictive nature and the risk of nutritional deficiencies. It's always advisable to consult with a healthcare professional or registered dietitian before making significant changes to your diet.
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Frequently asked questions
An animal-based diet is a high-protein, high-fat, low-carb diet that focuses on meat, dairy, and eggs. It is similar to the carnivore and keto diets but is considered more flexible.
People on an animal-based diet focus on eating meat, especially grass-fed, pasture-raised, or organic meat. They also eat eggs, dairy, and small amounts of low-sugar fruits and non-starchy vegetables.
Proponents of the animal-based diet claim that it can help with weight loss, increase energy levels, and improve skin health. Some also believe that it is a more natural diet for humans, based on the idea that early human diets were mainly meat-based.
Animal-based diets have been criticized by experts for being restrictive and lacking in fiber and other beneficial vitamins and nutrients. There are also concerns about the high levels of saturated fat in animal products, which can be harmful to heart health.
