Diet plays an important role when it comes to weight loss as it influences calorie intake, nutrient balance and metabolism. A balanced and well- structured diet helps in creating calorie deficit. In this way a body burns more calories than it consumes which results in weight loss. Implementing a diet whether it is plant based or animal based strictly can help in weight loss.
One of the most popular and trending diets nowadays is animal based diet. It includes consuming foods derived from animal products, such as meat, fish, eggs, and dairy. This diet is full of protein and other nutrient intake. In this article we will discuss in detail about animal based diet, its benefits, side effects and animal based diet food list so you can follow and get all benefits so lets start.
What is an Animal-based diet?
An animal based diet is a dietary approach followed by many people in order to lose weight. In this diet the consumption of animal based products like beef, poultry, pork, lamb), fish, shellfish, eggs, and full-fat dairy (cheese, milk, butter, yogurt). The animal based diet promotes animal protein, fats and other essential nutrients vitamins (like B12 and D), minerals (such as iron and zinc), and omega-3 fatty acids. that found in the majority of animal based products.
This diet is completely animal based and minimizes intake of plant based food items like fruit and vegetables. However Some variations of the animal-based diet allow for small amounts of low-carb, nutrient-dense plant foods such as certain vegetables. According to the consumer of animal based diet it helps in supporting overall muscle growth, increases energy level which leads to overall health benefits, however it is a low fiber diet and also plant based nutrients, it is essential to create a nutrition balance, I would recommend consulting your healthcare adviser before following any diet.
There are four types of animal-based diets:
Carnivore Diet: A strict diet routine which includes intake of animal based food specially red meat by removing plant based food like fruits and vegetables.
Ketogenic Animal-Based Diet: This diet focuses on intake of animal based food which are rich in fats like meats, fish, eggs, and high-fat dairy to induce a state of ketosis, where the body burns fat for fuel instead of carbs.
Paleo Diet: It is not an animal based diet completely however it reduces intake of processed and sugar food while adding whole, unprocessed foods. This diet Includes meat, fish, eggs, and some fruits and vegetables, excluding grains, legumes, and dairy.
Primal Diet: It is similar to paleo diet yet it is more flexible as it includes high-quality animal-based foods like grass-fed meats, pastured eggs, and dairy products, alongside some fruits, vegetables, and nuts.
How to do a Animal-based diet? Steps to follow
Following an animal-based diet involves focusing primarily on animal products like meat, fish, eggs, and dairy while minimizing or eliminating plant-based foods. Here’s a step-by-step guide on how to do an animal-based diet:
1. Choose Your Animal-Based Foods
The main focus of an animal based diet is to consume animal food items like meat, fish, seafood, eggs, diary or animal fat. Try to add a variety of meats like lamb, pork, chicken, and turkey, Include fatty fish like salmon, sardines, mackerel, and tuna for healthy omega-3 fatty acids, along with other seafood like shrimp, oysters, and mussels. Include eggs as they are full in nutritions, Add animal fats like tallow, lard, or duck fat for cooking, as they are rich in healthy fats. Also include diary items in your daily meal plan.
2. Minimize or Eliminate Plant-Based Foods
Animal based diets include the consumption of animal based food while minimizing and limiting consumption of plant based food although some variations of animal-based diet allows a small portion of low-carb vegetables and fruits like berries and leafy green but many versions of this diet exclude all plant food. You have to remove grains (wheat, rice, oats, etc.) and legumes (beans, lentils, peanuts) in an animal diet as these all are not animal based foods and also avoid processed plant-based products like vegetable oils, refined sugars, and processed snacks.
3. Focus on Nutrient-Dense Animal Products
Incorporate organ meats like liver, kidneys and heart. Add them in bone broth and other meals in order to get full and maximum nutrients like vitamins A, D, B12, iron and zinc.
4. Ensure Adequate Fat Intake
Since an animal based diet is low in carbohydrates, It is important to consume healthy fats in your diet as it helps in increasing energy levels. Try to include animal fats like fatty cuts of meat, full-fat dairy, and animal-based cooking oils.
5. Balance Protein Intake
An animal based diet includes incorporating a number of animal products which are high in protein naturally, so it is important to consume protein to ensure you’re getting a balanced nutrient profile. Add different meats, fish, and eggs in your diet which not only helps to get enough protein but also helps in muscle building, weight loss and overall health.
6. Drink Plenty of Water
Staying hydrated is important when you are following any diet, including animal based diet. Try to drink plenty of water the whole day. This helps in digestion, staying hydrated and optimizing metabolism. You can also go for bone broth as it is the best option in any diet.
Benefits of Animal-based diet
An animal-based diet can offer several health benefits, primarily due to the high-quality nutrients found in animal products. Here are some of the key benefits:
Animal based foods like meat, fish, eggs and dairy products which are full in protein which helps in muscle building, tissue repairing, immune function and overall growth. Animal based products are full of vitamins like vitamin B, D, A which play an important role in energy production. It also includes minerals like iron, zinc, and calcium.
The protein and amino acid in this diet helps in improving overall muscle and body growth. Animal-based foods, particularly protein and fat, can reduce overeating as an animal based diet increases feeling of fullness, which leads to minimizing calories intake and results in weight loss.
Animal fats, especially from grass-fed meats and fatty fish, contain omega-3 fatty acids. It helps in supporting overall health, reducing inflammation and controlling blood sugar levels.
Animal based diets also include dietary products like milk, cheese, and yogurt. These dietary products help in providing calcium as well as vitamin D, which is good for bone health.
Animal based diets contain fish items which are rich in omega-3 fatty acids. Fish like salmon, sardines, and mackerel have anti-inflammatory properties that help minimize risk of heart and arthritis diseases.
Side Effects of Animal-based diet
While the animal-based diet can offer many benefits, it may also have potential side effects, especially if not followed properly or if it is too restrictive. Here are some common side effects to be aware of:
- 1. Nutrient Imbalances
- 2. Increased Risk of Heart Disease
- 3. Kidney Strain
- 4. Digestive Issues
- 5. Increased Risk of Cancer
- 6. High Cholesterol Levels
Animal based Diet Food List
Following is the list of animal based food which you can add in animal based diet.
In an animal-based diet, the focus is on consuming nutrient-dense animal products like meats, fish, eggs, dairy, and fats. To maintain the diet’s integrity and maximize its health benefits, here are some foods to avoid:
- 1. Processed Foods
- 2. Highly Processed Meats
- 3. Vegetable Oils
- 4. Dairy Alternatives
- 5. Fruits and Starchy Vegetables
- 6. Legumes and Grains
- 7. Artificial Sweeteners
Animal-based diet (Meal Plan)
Animal-based diets focus on consuming animal based products which are rich in protein, healthy fats and vitamins. The aim of this diet is to keep your meal simple by consuming protein that leads to supporting overall energy levels and metabolism. Here is a sample meal plan for a day if you are following an animal based diet.
Breakfast
For breakfast add 2 to 4 scrambled eggs with 2 to 3 slices of bacon, add 1 tablespoon of grass-fed butter for cooking, you can also sprinkle some cheese on eggs to get more flavor. Eggs are full of protein, healthy fats which helps in overall health.
Mid-Morning Snack
For mid morning snacks you can eat something light yet the full your stomach and reduce cravings so eat1 to 2 hard boiled eggs or 1 to 2 pieces of beef jerky with no added sugar. This helps in reducing hunger till the next meal time.
Lunch
For lunch try to add Grilled chicken with a pinch of salt and some non-starchy vegetables. For this all you need is 2 grilled chicken thighs, add some olive oil with lemon squeezing. You can also use bone broth as a side dish.
Afternoon Snack
For a midday or afternoon snack you can eat 1 to 2 slices of cheddar cheese with a small portion of pork belly or lard. It helps in reducing hunger and boost energy levels.
Dinner
For dinner, all you can have is a salmon fillet, cook it with butter or ghee, add bone broth as a side dish, and you can also add steamed eggs. This meal is rich in omega-3 fatty acids, amino acids, minerals and protein which helps in overall health and well being.
Is Animal-based diet good for Weight loss?
The answer is Yes! An animal-based diet can help to reduce weight if you are looking for a short term diet but it is not sustainable if you want to follow this diet in the long term. As this diet includes protein and low-carbs food which helps you to feel full and reduce calorie intake. Protein increases metabolic rate which results in calorie burn. Animal diet puts your body in ketosis which means you burn more calories than you consume. Animal diets also restrict sugar and alcohol intake that are considered empty calories. This is an important key for weight loss in this diet.
One study journal of Clinical Endocrinology & Metabolism* found that reducing carbohydrates and increasing fat and protein intake led to a higher rate of fat oxidation, meaning the body burned more fat for energy this results in weight loss while preservation of lean muscle mass.
A study in The American Journal of Clinical Nutrition found that increasing protein intake (often from animal sources) while reducing carbohydrates helped individuals lose fat without sacrificing muscle.
Conclusion
In conclusion, an animal-based diet focuses on nutrient-dense foods derived primarily from animal sources. Key foods included in this diet are meats (beef, chicken, pork, lamb), fish and seafood (salmon, tuna, sardines), eggs, dairy (whole milk, cheese, butter), organ meats (liver, kidneys), and animal fats (tallow, lard, ghee). Additionally, bone broth and gelatin are emphasized for their collagen and amino acid content. These foods provide high-quality protein, healthy fats, essential vitamins, and minerals, supporting muscle maintenance, satiety, and overall health.