Animal Based Diet Food List for Weight Loss

Simmy Sebastian
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Animal Based Diet

An animal-based diet, often referred to as a carnivorous or meat-centric diet, emphasizes the consumption of animal products such as meat, fish, eggs, and dairy while minimizing or excluding plant-based foods like grains, legumes, fruits, and vegetables. This dietary approach has gained attention for its potential health benefits, including improved satiety, enhanced nutrient density, and better metabolic markers, as it focuses on high-quality proteins, healthy fats, and essential vitamins and minerals found in animal sources. Historically rooted in the eating patterns of our hunter-gatherer ancestors, an animal-based diet is believed by some to align more closely with human physiology, supporting optimal energy levels, cognitive function, and overall well-being. However, it remains a topic of debate due to ethical considerations, environmental concerns, and varying nutritional needs among individuals.

 

What is Animal Based Diet?

An animal-based diet is a way of eating that prioritizes animal-derived foods, such as meat, fish, eggs, and dairy, while minimizing or excluding plant-based foods like grains, legumes, fruits, and vegetables. This dietary approach emphasizes nutrient-dense, whole animal products rich in high-quality proteins, healthy fats, and essential vitamins and minerals, such as vitamin B12, iron, and omega-3 fatty acids. Proponents argue that it aligns with human evolutionary biology, promoting satiety, metabolic health, and overall well-being. However, the diet has sparked debate due to ethical concerns about animal welfare, environmental sustainability, and differing nutritional requirements among individuals.

 

Benefits of Animal Based Diet

High-Quality Protein : Provides complete proteins with all essential amino acids, supporting muscle growth, repair, and overall body function.

Nutrient Density : Rich in essential nutrients like vitamin B12, iron, zinc, selenium, and omega-3 fatty acids, which are often more bioavailable in animal foods.

Improved Satiety : High-fat and protein content can help reduce hunger and cravings, promoting better appetite control.

Stable Energy Levels : Low carbohydrate intake may lead to reduced blood sugar spikes and more sustained energy throughout the day.

Supports Mental Health : Contains nutrients like omega-3 fatty acids, choline, and vitamin D, which are linked to improved brain function and mood regulation.

Enhanced Metabolic Health : May improve markers such as insulin sensitivity, cholesterol levels, and triglycerides in some individuals.

Simplified Eating : Focuses on whole, minimally processed foods, reducing reliance on refined carbohydrates and added sugars.

Aligns with Evolutionary Biology : Mimics the diet of early humans, which some believe is better suited to human physiology.

Supports Hormonal Balance : Provides dietary fats and cholesterol necessary for hormone production and regulation.

May Aid Weight Loss : The combination of high protein and fat can promote fat burning and reduce overall calorie intake due to increased satiety.

 

Food List for Animal Based Diet

Meat

Beef (steak, ground beef, liver, heart, etc.)

Lamb

Pork (bacon, pork chops, ham, etc.)

Venison and other game meats

Organ meats (liver, kidney, brain, tongue, etc.)

Poultry

Chicken (breast, thighs, wings, etc.)

Turkey

Duck

Goose

Seafood

Fatty fish (salmon, mackerel, sardines, herring)

White fish (cod, halibut, tilapia)

Shellfish (shrimp, crab, lobster, clams, oysters, mussels)

Fish roe (caviar)

Eggs

Whole eggs (chicken, duck, quail, etc.)

Egg yolks (often emphasized for their nutrient density)

Dairy (Optional)

Butter and ghee

Cheese (cheddar, brie, feta, etc.)

Heavy cream and sour cream

Full-fat yogurt and kefir

Milk (whole or raw, if tolerated)

Animal Fats

Lard (pork fat)

Tallow (beef fat)

Duck fat

Schmaltz (chicken fat)

Bone marrow

Other Animal-Based Foods

Bone broth (rich in collagen and minerals)

Gelatin and collagen supplements (derived from animal bones and connective tissue)

Fermented cod liver oil (for vitamins A and D)

Optional Low-Carb Plant Foods (if included)

While the focus is on animal products, some people may include small amounts of low-carb plant foods:

Leafy greens (spinach, kale, lettuce)

Cruciferous vegetables (broccoli, cauliflower, cabbage)

Avocados

Olives

Coconut (coconut oil, coconut milk)

Berries (in moderation)

Beverages

Water

Bone broth

Black coffee or tea (optional, depending on individual tolerance)

Herbal teas

Foods to Avoid :

Grains (rice, wheat, oats, etc.)

Legumes (beans, lentils, chickpeas)

Refined sugars and processed foods

High-carb fruits and starchy vegetables

Vegetable oils (canola, soybean, sunflower, etc.)

 

Meal Plan for Animal Based Diet

Day 1

Breakfast :

3 scrambled eggs cooked in butter

2 slices of bacon

Lunch :

Grilled steak (8 oz) with a side of bone marrow spread on a small piece of sourdough (optional)

Dinner :

Roasted chicken thighs (2) with skin on, seasoned with salt and pepper

Pan-fried liver (2 oz) with tallow

Snack :

Full-fat Greek yogurt or a handful of macadamia nuts (optional)

Day 2

Breakfast :

Omelet made with 4 eggs, shredded cheese, and diced ham

Lunch :

Grilled salmon fillet (6 oz) with a dollop of butter

Hard-boiled eggs (2)

Dinner :

Lamb chops (6 oz) cooked in ghee or duck fat

Beef broth soup with collagen-rich bone broth

Snack :

A slice of cheddar cheese or a few olives

Day 3

Breakfast :

2 fried eggs and 2 sausage links

Lunch :

Chicken salad made with shredded chicken, mayonnaise, and a sprinkle of sea salt

A small serving of smoked salmon

Dinner :

Braised beef short ribs (8 oz) with rendered fat

Sautéed mushrooms in butter (optional low-carb vegetable)

Snack :

A cup of full-fat coconut milk or heavy cream

Day 4

Breakfast :

Steak and eggs: Pan-seared ribeye (6 oz) with 2 fried eggs

Lunch :

Tuna salad made with canned tuna, olive oil, and hard-boiled eggs

A small bowl of bone broth

Dinner :

Roasted duck breast (6 oz) with crispy skin

Pan-seared scallops (4 oz) in butter

Snack :

A handful of pork rinds or a spoonful of nut butter (optional)

Day 5

Breakfast :

3 deviled eggs (made with egg yolks, mayo, and mustard)

Lunch :

Grilled pork chops (2) with a side of sauerkraut (optional fermented food)

Dinner :

Baked cod (6 oz) topped with butter and garlic

Fried chicken liver (2 oz) with onions

Snack :

A glass of heavy cream or a small piece of dark chocolate (85%+ cocoa, optional)

 

Recipes for Animal Based Diet

1. Steak and Eggs with Garlic Butter  
Steak and Eggs with Garlic Butter

Ingredients :

2 ribeye or sirloin steaks (6–8 oz each)

4 eggs

4 tbsp butter (or ghee)

2 cloves garlic, minced

Salt and pepper to taste

Instructions :

Cook the steak : Season the steaks generously with salt and pepper. Heat a skillet over medium-high heat and add 2 tbsp of butter. Sear the steaks for 3–4 minutes per side (adjust based on thickness and desired doneness). Remove and let rest.

Make garlic butter : In the same skillet, melt the remaining 2 tbsp of butter and add minced garlic. Cook for 1–2 minutes until fragrant.

Fry the eggs : Crack the eggs into the skillet with garlic butter. Cook sunny-side up or to your preferred style.

Serve : Slice the steak and top with garlic butter. Serve alongside the fried eggs.

2. Chicken Liver Pâté  
Chicken Liver Pâté

Ingredients :

8 oz chicken livers

4 tbsp butter (divided)

1 small onion, finely chopped (optional, omit for strict animal-based)

2 cloves garlic, minced

2 tbsp heavy cream

Salt, pepper, and a pinch of nutmeg (optional)

Instructions :

Prepare the livers : Rinse the chicken livers and pat them dry. Trim any excess fat or sinew.

Sauté aromatics : In a skillet, melt 2 tbsp of butter over medium heat. Add the onion and garlic, and cook until softened (about 5 minutes).

Cook the livers : Add the chicken livers to the skillet and cook for 3–4 minutes per side until browned but still slightly pink inside. Remove from heat.

Blend : Transfer the cooked livers, onions, garlic, and remaining 2 tbsp of butter to a food processor. Add heavy cream, salt, pepper, and nutmeg. Blend until smooth.

Chill and serve : Transfer the pâté to a jar or bowl, cover, and refrigerate for at least 1 hour to set. Serve chilled or at room temperature.

3. Salmon Cakes with Crispy Skin  
Salmon Cakes with Crispy Skin


Ingredients :

1 lb fresh salmon fillet (skin-on)

2 eggs

2 tbsp heavy cream or mayonnaise

1 tbsp butter or ghee

Salt and pepper to taste

Optional: Fresh dill or parsley for garnish

Instructions :

Prepare the salmon : Preheat the oven to 400°F (200°C). Place the salmon skin-side down on a baking sheet lined with parchment paper. Drizzle with melted butter and season with salt and pepper. Bake for 12–15 minutes until cooked through.

Flake the salmon : Once cooled, remove the skin and flake the salmon meat into a bowl. Reserve the crispy skin for garnish.

Make the mixture : In the bowl with the flaked salmon, add 1 egg, heavy cream (or mayo), and a pinch of salt and pepper. Mix well to combine.

Form patties : Divide the mixture into 4 equal portions and shape them into patties.

Pan-fry : Heat butter or ghee in a skillet over medium heat. Cook the salmon patties for 3–4 minutes per side until golden brown and crispy.

Serve : Top with reserved crispy salmon skin and garnish with fresh herbs if desired.

 

FAQs about Animal Based Diet

Is an animal-based diet the same as a carnivore diet?

Not exactly. While both diets emphasize animal foods, the carnivore diet strictly excludes all plant-based foods, whereas an animal-based diet may allow small amounts of low-carb plant foods (e.g., leafy greens, avocados) depending on individual preferences.

What are the health benefits of an animal-based diet?

Improved satiety and reduced cravings due to high protein and fat content.

Enhanced nutrient intake (e.g., vitamin B12, iron, zinc, omega-3s).

Potential improvements in metabolic markers (e.g., blood sugar, insulin sensitivity).

Reduced inflammation from eliminating processed foods and refined carbs.

Better mental clarity and energy levels for some individuals.

Can I get enough fiber on an animal-based diet?

Fiber is not essential for health, and many people thrive without it. The gut microbiome can adapt to an animal-based diet by breaking down amino acids and fats instead of fiber. However, if you include small amounts of low-carb vegetables, you can still obtain some fiber.

Will I miss out on nutrients by avoiding plants?

No. Animal foods provide all essential nutrients in bioavailable forms, including:

Vitamin B12

Iron (heme iron, which is more absorbable than plant-based iron)

Zinc

Omega-3 fatty acids (DHA and EPA)

Vitamin D (from fatty fish or fortified dairy)

Vitamin A (retinol, found only in animal foods)

Is an animal-based diet safe long-term?

For most people, an animal-based diet can be safe and sustainable long-term if well-planned. However, individual responses vary, so it’s important to monitor your health markers (e.g., cholesterol, blood pressure) and consult a healthcare professional if needed.

What about organ meats? Are they necessary?

Organ meats (e.g., liver, heart, kidneys) are highly nutritious and provide concentrated sources of vitamins and minerals like vitamin A, folate, and iron. While not mandatory, they are highly recommended to ensure optimal nutrient intake.

Can I lose weight on an animal-based diet?

Yes! Many people experience weight loss due to:

High protein and fat promoting satiety and reducing calorie intake.

Elimination of processed and sugary foods.

Stabilization of blood sugar and insulin levels.

However, weight loss depends on overall caloric intake and activity levels.

Is an animal-based diet environmentally sustainable?

This is debated. Critics argue that animal farming contributes to greenhouse gas emissions and resource use. However, proponents highlight regenerative agriculture practices, which can improve soil health, sequester carbon, and support biodiversity. Choosing pasture-raised, grass-fed, and sustainably sourced animal products can mitigate environmental concerns.

 

Reviews about Animal Based Diet

Positive Review

"Transformative for My Health and Energy Levels!"

I’ve been following an animal-based diet for six months, and it’s been life-changing. I no longer experience energy crashes or cravings throughout the day, thanks to the high-fat and protein-rich meals. My digestion has improved significantly—I used to struggle with bloating from plant-based foods, but now my gut feels calm and happy. Plus, my blood work shows better cholesterol and triglyceride levels than ever before. Eating nutrient-dense foods like steak, eggs, and salmon makes me feel strong and focused. This diet aligns perfectly with my lifestyle and goals!"

Negative Review

"Too Restrictive and Hard to Sustain"

While I initially enjoyed the simplicity of eating only animal products, I found the diet too limiting over time. I missed the variety of fruits, vegetables, and grains that I used to eat. Social situations became awkward because most restaurants don’t cater to this way of eating. Additionally, I started feeling sluggish after a few weeks, possibly due to the lack of fiber or micronutrients. It felt unsustainable in the long run, so I eventually returned to a more balanced diet."

Mixed Review

"Great for Weight Loss, But Not Without Challenges"

The animal-based diet helped me shed 15 pounds in three months, which was incredible. I loved how filling and satisfying the meals were, and I didn’t have to count calories. However, there were downsides. I struggled with adapting to the lack of variety, and I had occasional digestive issues (likely from cutting out fiber). While I appreciate the focus on whole, unprocessed foods, I think adding some low-carb plants like spinach or avocado would make this diet more enjoyable and sustainable for me. Overall, it works well for short-term goals but might need tweaking for long-term adherence."

 

Bottom Line

In conclusion, the animal-based diet offers a compelling approach to nutrition, emphasizing whole, nutrient-dense animal foods that align with human physiology and evolutionary biology. For many, it provides significant benefits, including improved energy, mental clarity, weight management, and metabolic health, while eliminating processed foods and refined carbohydrates. However, like any dietary framework, it is not without challenges—some may find it too restrictive, socially limiting, or difficult to sustain long-term. Ethical and environmental concerns also remain points of debate for those considering this lifestyle. Ultimately, the animal-based diet can be a powerful tool for optimizing health, but its success depends on individual preferences, goals, and adaptability. As with any major dietary change, careful planning, self-awareness, and professional guidance are key to ensuring it meets your unique needs effectively and sustainably.


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