Should You Try an Animal-Based Diet?
The animal-based diet has gained significant attention as a way to optimize health, energy levels, digestion, and athletic performance. Unlike strict carnivore diets, which eliminate all plant foods, an animal-based diet includes mostly animal products with a limited intake of select fruits, honey, and certain vegetables.
But is this diet the right fit for you? Could it enhance muscle growth, metabolic health, and overall fitness, or does it come with risks that outweigh the benefits?
At Legacy Personal Training in Scottsdale, we believe nutrition should support both optimal performance and longevity. Let’s explore the animal-based diet, its potential benefits, possible downsides, and whether it aligns with your health and fitness goals.
What Is an Animal-Based Diet?
An animal-based diet focuses primarily on nutrient-dense animal products, including:
✔️Meat (grass-fed beef, lamb, pork, poultry)
✔️Fish and seafood (wild-caught salmon, sardines, mackerel)
✔️Eggs (free-range, organic)
✔️Dairy (unprocessed, full-fat, raw if tolerated)
✔️Fats (tallow, ghee, lard, butter)
✔️ Organ meats (liver, heart, kidney)
It allows limited plant foods that are considered low in "toxins" or antinutrients, such as:
✔️Select fruits (bananas, berries, avocados)
✔️Honey (a natural carbohydrate source)
✔️ Some vegetables (those lower in plant toxins, like squash and carrots)
This diet avoids or limits processed foods, grains, legumes, refined sugars, and industrial seed oils.
Animal-Based vs. Carnivore Diet: What’s the Difference?
The carnivore diet is 100% animal-based, eliminating all plant foods. An animal-based diet is more flexible, allowing certain plant-based foods while still prioritizing animal products.
Key Differences:
🔹Food Variety – The carnivore diet is completely animal-based, while an animal-based diet includes some fruits and specific plant foods.
🔹Carbohydrate Intake – Carnivore is virtually zero-carb, whereas an animal-based diet includes carbs from honey and fruit.
🔹Flexibility – The animal-based diet offers a wider range of food choices, making it more sustainable long-term.
For those who want the benefits of nutrient-dense animal foods without completely cutting out carbs or plants, an animal-based diet provides a middle ground.
How to Follow an Animal-Based Diet
Foods to Eat
✅Meat: Grass-fed beef, lamb, poultry, wild game
✅Fish & Seafood: Wild-caught salmon, sardines, mackerel
✅Eggs: Free-range, organic eggs
✅Dairy: Full-fat, raw or unprocessed cheese, butter, and yogurt
✅Fats: Tallow, lard, ghee, butter
✅Organ Meats: Liver, heart, kidney (high in essential nutrients)
✅Fruits: Berries, bananas, avocados (low in plant toxins)
✅Honey: A natural carbohydrate source
Foods to Avoid
🚫Grains & Legumes: Wheat, rice, oats, beans, lentils
🚫Nuts & Seeds: Almonds, walnuts, chia, flax
🚫Processed Sugars & Packaged Foods
🚫Vegetable & Seed Oils: Canola, soybean, sunflower oil
🚫High-Antinutrient Vegetables: Spinach, kale, broccoli, cauliflower, Brussels sprouts
While some plant foods are included, they are chosen based on digestibility and toxin content.
Potential Benefits of an Animal-Based Diet
Many proponents of an animal-based diet claim it provides several health and performance advantages:
1. High Nutrient Density & Bioavailability
Animal products are rich in essential nutrients like:
✅B vitamins (for energy and metabolism)
✅Iron & zinc (critical for muscle function and recovery)
✅Omega-3s (for brain function and reducing inflammation)
✅Complete proteins (for muscle repair and growth)
Unlike many plant-based sources, these nutrients are highly bioavailable, meaning your body absorbs and utilizes them more efficiently.
2. Improved Digestion & Gut Health
Many individuals report:
✔️Less bloating and gas
✔️Reduced gut irritation
✔️Fewer digestive discomforts
By eliminating high-fiber plant foods that can cause inflammation, some people experience better gut function and reduced symptoms of IBS.
3. Stable Blood Sugar & Insulin Sensitivity
High-protein, high-fat diets help:
✅Stabilize blood sugar levels
✅Reduce insulin spikes
✅Improve metabolic flexibility
This makes it beneficial for fat loss, energy stability, and even managing insulin resistance.
4. Increased Satiety & Fat Loss
Since protein and fat are highly satiating, an animal-based diet helps you:
✔️Feel full longer
✔️Reduce cravings
✔️Eat fewer processed foods
This can lead to natural weight loss without extreme calorie restriction.
5. Enhanced Muscle Growth & Recovery
For those focused on strength training and performance, an animal-based diet supports:
💪Muscle growth and repair
💪Better recovery from workouts
💪Higher protein intake for performance
With easy-to-digest, complete proteins, athletes and fitness enthusiasts may notice improved recovery and gains.
Potential Downsides & Risks
While the animal-based diet has clear benefits, it’s not without potential drawbacks.
1. Nutrient Deficiencies
By restricting many plant foods, there’s a risk of:
🚫Lower vitamin C intake
🚫Reduced fiber intake (which can affect digestion)
Including low-toxicity fruits and vegetables can help offset these risks.
2. Higher Cholesterol Levels
Animal products contain saturated fat, which may increase cholesterol in some individuals.
However, recent research suggests that dietary cholesterol is not the primary cause of heart disease—but it’s still something to monitor.
3. Digestive Adjustments
Some individuals may experience:
✔️Constipation (due to lower fiber intake)
✔️Difficulty digesting high-fat meals
Gradually transitioning to higher fat intake can help prevent discomfort.
4. Sustainability & Cost
✅Grass-fed, pasture-raised, and wild-caught meats are expensive.
✅The environmental impact of high meat consumption is debated.
For those on a budget or concerned about sustainability, this diet may not be ideal long-term.
Is an Animal-Based Diet Right for You?
If you’re looking to:
✔️Improve digestion
✔️Optimize muscle growth & recovery
✔️Regulate blood sugar & energy levels
✔️Reduce inflammation & cravings
Then an animal-based diet may be a good fit for you. However, if you have concerns about long-term sustainability, cholesterol, or fiber intake, it may not be ideal as a sole approach.
At Legacy Personal Training in Scottsdale, we believe in balanced, science-backed nutrition that supports long-term health and performance.
Optimize Your Diet for Performance & Longevity
If you’re curious about how an animal-based diet fits into your fitness plan, we’re here to help.
At Legacy Personal Training, we offer expert guidance on: ✅Personalized nutrition strategies
✅Strength & performance training
✅Fat loss & muscle-building programs
Legacy Personal Training proudly serves DC Ranch and the North Scottsdale community.
📅Schedule your consultation today and let’s create a nutrition and training plan that works for YOU. 💪🔥
