Published on:

15 min read

The Ultimate Guide to The Animal-Based Diet

Fact Checked by Frank Kock

 Written by Vitality Team

Evidence Based

PLEASE NOTE: The information in this blog is for educational purposes only. It is not a substitute for professional medical advice. Consult your healthcare provider if you’re seeking medical advice, diagnoses, or treatment.

Are you curious about the animal-based diet but need help figuring out where to start? 

We’ve got you covered. 

We all come from different backgrounds, have different health goals, and different issues we're concerned about. This means one solution won't work for everyone. With that in mind, we're here to help clear up any confusion. We're going to give you some basic rules that many people have used to improve their health. We truly believe these rules can help you too. 

In this guide, we're going to answer some of your biggest questions, like: 

  • How do I get started on an animal-based diet? 
  • Should I choose a carnivore diet or an animal-based diet?
  • Which fruits and vegetables should I eat most?
  • How much food should I eat each day?
  • Why should I include organ meats in my diet?

Plus, we're not just talking about food. We're also going to tell you about lifestyle changes that can help your diet work even better. From getting enough sleep, to regular exercise, managing stress, and other important health factors, we'll cover it all in this guide.

Let's get started!

Diet Considerations

First, let’s differentiate between carnivore and animal-based diets…

What is the Carnivore Diet?

The carnivore diet is a lot like the popular ketogenic diet, urging you to mainly eat foods from animals. This includes meat, eggs, and organs while keeping carbs as low as possible. Sometimes, small amounts of carbs can find their way into the diet through dairy products like cheese or milk.

The Carnivore Diet can seem quite tough, but it has its advantages if you stick to it for about a month. However, it's important to not just jump in. It should be done under the careful watch of a healthcare expert. We think that it works well in certain situations, like if you're trying to get away from an unhealthy diet, have an autoimmune disease, need to adjust your metabolism, or want to try an "elimination diet". An "elimination diet" is when you completely stop eating certain foods for a while and then slowly bring them back into your meals.

What is an Animal-Based Diet?

An animal-based diet is basically a diet where you mostly eat food items that come from animals. This diet includes everything from the animal, not just the meat but also the organs. These parts of an animal are full of nutrients. 

In this diet, you'll find yourself eating lots of high-quality meat and organs. You may also eat specific fruits, honey, raw milk products (if your body can handle it), and eggs. These foods have been part of human diets for a long time and many people say they feel great when they eat them.

Interestingly, adding certain types of carbs that aren't toxic to your diet could be good for you. Some of our clients have told us that their hormones are more balanced, they sleep better, have steady energy levels, and their sports performance and recovery has improved. 

Before you decide to switch to an animal-based diet, make sure you talk to a healthcare provider. They can help you figure out whether this diet is a good fit for you or not.

Why Should I Eat Animal-Based?

Why should you think about an animal-based diet? Many people have found health benefits from this kind of eating pattern. It can help you lose weight, deal with auto-immune diseases, improve your mental health, and even support a healthy pregnancy. 

Have you tried diets like keto, carnivore, paleo, or plant-based, but found them too limiting? An animal-based diet might be the answer. This diet is not some new trend, instead, it's based on how our ancestors ate. So, you could say, it's 'dieting the way our bodies were designed for'. 


That said, let’s take a closer look at the fundamental principles to keep in mind when constructing an animal-based diet. 

What Type of Meat is Best on an Animal-Based Diet?

Thinking about starting an animal-based diet? The kind of meat you pick is very important. Ideally, your meals should mostly be made up of grass-eating animals like cows, buffalo, goats, lambs, and deer. It's best to skip or limit meat from animals that eat mostly corn or soy. 

The fact is, regular beef, chicken, pigs, turkey, and ducks, even those labeled organic, usually eat "organic" corn and soy. This isn't their normal food and it can harm our health without us noticing. 


Unlike animals that have multiple stomachs, single-stomach animals (like us humans) can’t handle too much linoleic acid, a type of fatty acid found in vegetable oils. When we eat too much of it, it builds up in our fat cells. If we keep doing this, the acid can harm our cells, causing inflammation and chronic diseases. 


Want some more options for your animal-based diet? Companies like White Oak Pastures and Nose to Tail intentionally sell low-linoleic acid options to help you eat less of this harmful fatty acid. Eat Wild is another great resource to find high-quality meat near you. 

What about fish? Even if it's wild, you should limit your fish meals to twice a week at most. While fish is packed with nutrients, we shouldn't eat too much because fish often have toxins in them. 


In short, if you want an animal-based diet that benefits your body, choose your meats carefully. Pick quality over quantity and your body will thank you!


In simple terms, when following an animal-based diet, we don't just eat the typical meat cuts you're used to. We also eat the organs - things like liver, heart, and bone marrow. Many of our ancestors ate this way, knowing that these parts contain a lot of valuable nutrients. Nowadays, science backs up this idea, showing us that these organs are full of nutritional content that we might not get from regular meats or vegetables. 


Eating organs delivers an extra health boost to our meals, keeping us even healthier. Some folks, however, have a hard time eating organs, either because they don't like the taste, or it's hard to find and buy these food items. This can be especially tricky if you're on the go. This is why we recommend products like the Nature's Multivitamin for those who want to integrate these super-healthy foods into their diets smoothly. 

We suggest that you try and eat between 1-3 ounces of organ meat every day. If you're not sure where to start or where to buy organ meats, you might find liver, heart, and bone marrow as the most accessible options. Usually, you can find those online, in a farmers market or in a store like Whole Foods.

Carbohydrates: Friend or Foe?

Let's talk about carbohydrates in an animal-based diet. Are they bad or good? To be honest, they are quite helpful, but only if they come from certain food items. Most of these are: 

  • Fruits that are in season; think apples in fall, and other fresh fruit juices
  • Raw honey
  • Milk
  • Cheese
  • Maple syrup

You might be surprised to learn that some folks on this diet actually include things like organic sweet potatoes and white rice. To get a better idea of where these foods come in, take a moment to check out our simple infographic. It's an easy way to understand the diet! 


Now, you might be wondering, "What about vegetables on an animal-based diet?" According to the book 'The Carnivore Code' by Dr. Paul Saladino, it's interesting to know that many plants produce harmful chemicals as a self-defense. It’s like they don’t want to be eaten! 


These harmful chemicals show up a lot in plant foods like leaves, stems, roots, and seeds (which includes nuts, grains, and beans) and can cause health problems. These problems can be as serious as digestive issues, joint pains, or even neurological problems. Given these potential risks, we generally recommend minimizing your consumption of these foods in your diet.

The Role of Dairy

Next, let's talk about dairy. Dairy can definitely be a major part of your diet that's primarily based on animals. Some people have a negative reaction to dairy products because of a protein called 'casein'. Let me explain. You'll find two types of milk in stores - A1 and A2. These labels refer to the type of casein protein in the milk. 


Majority of the cow milk in the United States contains A1 casein. But, there's another type called A2 casein, which you can find in the milk from some American cows, and other animals like buffalo, goats, and sheep. 


Simply speaking, raw milk from grass-fed cows is really good for your health. It not only gives you vitamins that are easily absorbed by your body, but it also has special enzymes, bacteria, and peptides. This milk can help improve your digestion, add to the variety of good bacteria in your gut, and enhance your overall health.

How Much Food Should I Eat?

Navigating your food amounts shouldn't be about counting calories but more about understanding the key nutrients - protein, fats, and carbohydrates. Tools such as Cronometer or MyFitnessPal might come in handy to help track your intake. An online calculator can also be used to guide you on the best nutrient intake for your body weight. 


A common rule of thumb for protein is approximately 1-1.2g per pound of your desired weight. This means, roughly, that a pound of meat, which weighs around 454g, gives you about 100g of protein. 

As a general guide, these nutrient targets tend to work well for most people: 

  • Protein: 1-1.2 grams x your desired weight
  • Fat: 0.8-1 grams x your desired weight
  • Carbs: 0.7-1.2 grams x your desired weight

For example, someone who wants to weigh 150 lbs might aim for the following daily intake: 

  • Protein: 150-180 grams
  • Fat: 120-150 grams
  • Carbs: 105-180 grams

Your level of activity can affect your fat and carb intake. If you live a more inactive lifestyle, go for the lower end of the scale. If you're more active, go for the higher end. Importantly, don't worry about hitting precise numbers; part of the process is experimenting to find what suits you best! 


Note: People wanting to address metabolic issues may find it helpful to limit carbs to around 90-120g per day. Nevertheless, always consult a health professional to keep an eye on your progress.

Animal-Based Diet: Closing Thoughts 

Wrapping up our deep-dive into the animal-based diet, here's a quick summary before we say goodbye. This diet is all about responsibly sourced meats and organs, paired with easily digested carbs from fruits and honey. 


Avoid processed foods like vegetable oils due to their unhealthy fats and potential health risks. Pair it with lifestyle choices like enjoying the sun, staying active, and keeping stress levels low. Extra credit goes to those willing to sauna or take a cold plunge! 


At first, this diet and lifestyle shift might feel like a steep climb. But remember, it's your unique journey and it doesn't have to be perfect right out of the gate. Commitment and patience will guide you towards health transformations.

We've seen countless success stories where folks used these principles to lose weight, clear brain fog and enhance athletic performance.


It won’t be an easy ride, but each step you take on this journey is backed by our support. Here's to your health transformation, and don't be shy to ask for help along the way!

Subscribe to future articles like this:

More Vitality

What to read next

By Zoro

May 29,2022

How To Prepare A Successful Website...

Black Friday and Cyber Monday are just around the corner. Yester-year, around 40% of shoppers made an...

By Robin

May 23,2022

7 Keys to Shopify Success, Shared by Inspiring Women...

We invited two successful businesswomen to share their insights and advice on employment. Let's listen...

By Zoro

May 29,2022

How To Prepare A Successful Website...

Black Friday and Cyber Monday are just around the corner. Yester-year, around 40% of shoppers made an...