Animal Based Diet Vs. Carnivore Diet: What’s The Best Choice For You?

Heard of the Animal Based Diet? What Makes It Different?

The world of nutrition continues to evolve, with more people turning to ancestral approaches focused on animal foods. Among these emerging dietary paradigms, the “Animal Based Diet” has garnered significant attention. This approach isn’t simply about eating animals – it represents a specific philosophy centered around consuming nutrient-dense animal foods alongside carefully selected “least toxic” plant foods. The approach has been popularized by health experts like Dr. Paul Saladino, who advocates for this balanced but animal-centric approach.

Is It Carnivore? Is It Keto? Let’s Clarify!

If you’re confused about where the Animal Based Diet fits into the landscape of popular diets, you’re not alone. This comprehensive guide will provide a clear explanation of what constitutes an Animal Based Diet, detailed food lists, practical meal ideas, and direct comparisons with the stricter Carnivore Diet approach.

Disclaimer: This article is provided for informational purposes only. Please consult with qualified healthcare professionals before making significant changes to your diet, especially if you have pre-existing health conditions.

Defining the Animal Based Approach

Philosophy: Nutrient Density & Avoiding Plant Toxins/Anti-Nutrients

At its core, the Animal Based Diet prioritizes maximizing nutrient intake from easily digestible animal sources. Proponents believe these foods provide the most bioavailable forms of essential nutrients while causing minimal digestive distress.

Simultaneously, this approach aims to minimize or eliminate plant components considered potentially irritating or harmful to human health. These include seeds, nuts, leaves, stems, roots, seed oils, grains, and legumes – all of which contain varying levels of natural defense chemicals that some believe may contribute to inflammation or digestive issues in sensitive individuals.

Key Difference: Inclusion of Fruit, Honey & Raw Dairy (Often)

The most significant differentiator between the Animal Based Diet and strict Carnivore is the strategic inclusion of certain plant foods. Specifically, fruits and honey are viewed as “safe” carbohydrate sources by Animal Based Diet proponents. These foods generally contain fewer of the compounds considered problematic (like lectins, oxalates, or phytates) than other plant foods.

Raw dairy is also frequently included, though individual tolerance varies. Some practitioners omit dairy entirely, while others incorporate it regularly, particularly if sourced from high-quality, grass-fed animals. If you’re wondering about dairy on other restrictive diets, check out our article on can you eat cottage cheese on carnivore diet.

Is it Keto? Typically Not.

Unlike the Ketogenic Diet, which strictly limits carbohydrate intake to induce and maintain nutritional ketosis, the Animal Based Diet does not typically focus on ketosis as a goal. The inclusion of fruit and honey usually provides enough carbohydrates to prevent sustained ketosis for most individuals. This makes it more metabolically flexible while still emphasizing whole, unprocessed foods. For more about ketosis benefits, see our guide on the advantages of ketosis.

Building Your Animal Based Plate: Allowed Foods

Tier 1: Foundational Animal Foods (Eat Freely)

Meat:

• Beef (particularly grass-fed/finished)
• Lamb
• Bison
• Venison
• Other ruminant meats
• Pork (preferably pasture-raised)
• Poultry (preferably pasture-raised)

Organ Meats:

• Liver
• Heart
• Kidney
• Sweetbreads
• Brain (if sourced reliably)
• Bone marrow

Animal Fats:

• Tallow
• Butter
• Ghee
• Suet
• Lard (from pasture-raised animals)
• Duck fat

Eggs:

• Pasture-raised eggs (whole, including yolks)

Other:

• Bone broth
• Sea salt

Tier 2: Fruit (Choose Least “Toxic” Options)

• Berries (strawberries, blueberries, raspberries)
• Melons (watermelon, cantaloupe, honeydew)
• Mango
• Pineapple
• Banana
• Papaya
• Citrus fruits (oranges, lemons, limes)
• Apples
• Pears

Seasonal and local fruits are generally preferred, with less emphasis on high-oxalate types like kiwi. If you’re concerned about oxalates, read our article are blueberries low oxalate or high oxalate.

Tier 3: Honey & Maple Syrup (Natural Sugars)

• Raw, unprocessed honey (local when possible)
• Pure maple syrup

These natural sweeteners are used in moderation, based on individual goals and metabolic health.

Tier 4: Dairy (Optional & Based on Tolerance)

• Raw milk (if legally available and carefully sourced)
• Raw cheese
• Kefir
• Yogurt (preferably homemade)
• Butter (included in Tier 1)
• Ghee (included in Tier 1)

Proponents often prefer raw dairy products over pasteurized versions, though inclusion is based entirely on individual tolerance.

Tier 5: Select Other Inputs

• Seafood/Fish (especially fatty fish like salmon, sardines, mackerel)
• Shellfish
• Occasional “safe” starches like white rice or sweet potato (some variations)
• Avocado (sometimes included as a “low-toxicity” plant food)
• Olives and olive oil (sometimes included)
• Coconut products (sometimes included)

Foods Typically Avoided on an Animal Based Diet

• Grains: Wheat, oats, corn, rice (except maybe white rice for some)
• Legumes: Beans, lentils, peanuts, soy and soy products
• Nuts & Seeds: Almonds, walnuts, chia, flax, etc. (For more information on seeds, check out are chia seeds high in oxalates)
• Seed Oils: Canola, soybean, sunflower, safflower, etc.
• Most Vegetables: Especially leaves, stems, roots, and nightshades
• Processed Foods: Anything with artificial sweeteners, preservatives, additives
• Industrial Foods: Products made with refined flours, sugars, and processed ingredients

Head-to-Head: Key Differences Between Animal Based & Carnivore

Carbohydrate Intake:

• Animal Based: Includes carbs from fruit/honey (variable amount, typically 50-150g daily)
• Carnivore: Zero or near-zero carbs (typically under 5-10g daily)

Ketosis Likelihood:

• Animal Based: Unlikely to be in sustained ketosis due to carb content
• Carnivore: Usually results in nutritional ketosis of varying depths. Learn more about extreme ketosis in our article on hyper ketosis.

Food Inclusions:

• Animal Based: Meat, organs, fat, eggs + fruit, honey, raw dairy (often)
• Carnivore: Meat, organs, fat, eggs (dairy tolerance varies, no plant foods whatsoever)

Philosophy Emphasis:

• Animal Based: Nutrient density + minimizing plant toxins
• Carnivore: Nutrient density + eliminating plant matter entirely

Comparison Table

For more detailed information on carnivore approaches, check our guide on top carnivore diet benefits.

Why Choose an Animal Based Diet? Potential Advantages

Proponents of the Animal Based Diet highlight several potential benefits, which include:

• High Nutrient Density: Animal foods provide concentrated, bioavailable forms of essential nutrients like complete protein, vitamin B12, zinc, iron, and fat-soluble vitamins.
• Improved Digestion: By removing potentially irritating plant compounds (like lectins, phytates, and oxalates), some report better digestive comfort and function.
• Reduced Inflammation: Eliminating seed oils, processed foods, and inflammatory plant compounds may help reduce systemic inflammation for some individuals.
• Potential Autoimmune Symptom Improvement: Some people with autoimmune conditions report symptom improvement when following this approach (though evidence remains largely anecdotal).
• Stable Energy Levels: The combination of nutrient-dense animal foods plus strategic carbohydrates from fruit/honey may provide more consistent energy throughout the day.
• Metabolic Flexibility: Unlike stricter approaches, the inclusion of some carbohydrates can help maintain metabolic flexibility and support various types of physical activity.
• Food Satisfaction: Many find the diet highly satiating and enjoyable, making it sustainable long-term compared to more restrictive approaches.

For a different perspective, you might want to explore how this compares with plant-based approaches in our article carnivore vs vegan.

Things to Consider Before Going Animal Based

Impact on Blood Sugar/Ketosis

The Animal Based Diet is not suitable if your primary goal is therapeutic ketosis, as the fruit and honey will likely prevent sustained ketone production. Those managing conditions that benefit from ketosis may need to modify the approach. If weight loss is your goal, you might find our article why am I not losing weight on keto helpful.

Cost & Sourcing

Quality matters significantly in this approach. Grass-fed meat, organ meats, raw dairy products, and organic fruits can be expensive and challenging to source consistently, depending on your location.

Social Limitations & Practicality

While more flexible than Carnivore, the Animal Based Diet still restricts many common foods, potentially making social dining and travel more challenging.

Importance of Organ Meats

Organ meats become particularly important when excluding most plant foods, as they provide micronutrients that might otherwise be obtained from varied plant sources. This requires overcoming potential taste aversions and learning new cooking techniques.

Dental Health

The inclusion of fruit and honey introduces natural sugars that could potentially impact dental health if oral hygiene isn’t maintained properly.

Transition Period

Many experience an adjustment period when switching to an Animal Based Diet, as the body adapts to different fuel sources and food types. Digestive changes, energy fluctuations, and cravings are common during this phase. For more on adaptation challenges, see our article on keto flu symptoms and causes.

What Does Eating Animal Based Look Like? Sample Meals

Day 1 Example:

Breakfast:

• 3 pasture-raised eggs scrambled in grass-fed butter
• 1 cup mixed berries
• Black coffee or herbal tea (optional)

Lunch:

• 6 oz grass-fed ground beef patties with 1 oz liver mixed in
• Half a cantaloupe
• Glass of raw milk (if tolerated)

Dinner:

• 8 oz grass-fed ribeye steak cooked in tallow
• 1 tablespoon raw honey drizzled over 1/2 cup full-fat yogurt

Day 2 Example:

Breakfast:

• Bone broth with added beef collagen
• 2 hard-boiled eggs
• Half a banana

Lunch:

• 5 oz wild-caught salmon
• Fresh orange slices
• Avocado (if included in your version)

Dinner:

• 6 oz lamb chops cooked in ghee
• Beef heart (2 oz, thinly sliced and seared)
• Small bowl of mixed berries with raw honey

Day 3 Example:

Breakfast:

• 2-egg omelet with diced beef and cheese (if dairy tolerated)
• Half a mango

Lunch:

• Bone marrow roasted with sea salt
• 4 oz ground bison
• Sliced pineapple

Dinner:

• 6 oz chuck roast (slow-cooked)
• 2 oz liver pâté
• Small glass of raw milk kefir with honey (if dairy tolerated)

For more meal ideas, check out our carnivore diet meal prep ideas or keto carnivore recipes.

Weighing Your Options: Animal Based, Carnivore, or Keto?

The Animal Based Diet represents a specific approach focusing on nutrient-dense animal foods while strategically including fruit, honey, and often raw dairy. This makes it significantly different from both strict Carnivore and Ketogenic diets.

While Carnivore eliminates all plant foods completely and Keto strictly limits carbohydrates to maintain ketosis, the Animal Based approach offers a middle ground that some find more sustainable and enjoyable.

The “best” dietary approach depends entirely on your individual goals, food tolerances, health context, and lifestyle preferences. Some people thrive on stricter protocols, while others benefit from more flexibility. For a similar approach that includes some plant foods, check out our article on the meat and fruit diet.

Final Disclaimer: Before making major dietary changes, especially if you have existing health conditions, consult with a knowledgeable healthcare provider or nutritionist to determine the best approach for your specific situation.

Have you tried the Animal Based Diet? What are your thoughts? Share your experiences in the comments below!

Research Citations & External Links to Strengthen Content:

1. Nutrient Bioavailability Study:
   “Bioavailability of Nutrients from Animal Foods vs. Plant Foods” – National Institutes of Health
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6563774/
   Relevance: Supports the emphasis on animal-sourced nutrients.
2. Plant Toxins & Anti-Nutrients:
   Harvard T.H. Chan School of Public Health on lectins/oxalates
   https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/
   Relevance: Balanced perspective on plant compounds.
3. Carnivore vs. Animal Based:
   “Clinical Trial of Meat-Only Diet vs. Meat+Fruit” (2023) – Journal of Nutrition
   https://academic.oup.com/jn/article/153/1/1/6962352
   Relevance: Compares metabolic effects of both approaches.
4. Honey as a Functional Food:
   “Health Benefits of Raw Honey” – Review in Antioxidants (2021)
   https://www.mdpi.com/2076-3921/10/2/170
   Relevance: Justifies honey’s inclusion in the diet.
5. Organ Meats Nutrient Density:
   USDA FoodData Central for liver/heart
   https://fdc.nal.usda.gov/
   Relevance: Data to highlight nutrient profiles.