Dietary Recommendations for Transitioning to a Ketogenic, Animal-Based Diet

Switching to a ketogenic, animal-based diet is a powerful approach for improving gut health, reducing inflammation, and eliminating plant-based irritants.

This diet focuses on high-fat, moderate-protein, low-carbohydrate eating patterns, centred around whole, unprocessed animal foods while removing plant-based anti-nutrients, fibre, and sugars.

Here’s a practical guide to help you make the transition smoothly and reap the full benefits of this lifestyle.

Key Principles of an Animal-Based, High-Fat Diet

      1.    Eliminate Plant-Based Foods That Cause Gut Issues

Many plants contain anti-nutrients, such as lectins, oxalates, and phytates, which can irritate the gut lining and hinder nutrient absorption. Additionally, plant fibres and sugars can exacerbate gut issues, particularly in individuals with sensitive digestive systems or conditions like irritable bowel syndrome (IBS).

      2.    Prioritise Whole, Unprocessed Animal Foods

Opt for nutrient-dense, high-quality meat and animal fats that are free from additives and processing. These provide the foundation for an anti-inflammatory and highly nutritious diet.

      3.    Focus on High-Fat Intake

Fat should make up the majority of your caloric intake to support ketosis and provide long-lasting energy. Choose animal-based fats that are rich in saturated and monounsaturated fats while avoiding inflammatory seed oils and high omega-6 fats.

      4.    Choose Grass-Fed, Ruminant Meat

Ruminant meats like beef and lamb from grass-fed sources are highly nutritious, rich in omega-3 fatty acids, and free from the inflammatory effects of grain-fed animals.

What to Include in Your Diet

1. Meat (Focus on Ruminant Animals)

      •     Beef: Grass-fed cuts like ribeye, sirloin, brisket, short ribs, and minced beef.

      •     Lamb: Grass-fed lamb chops, leg, or shoulder cuts.

      •     Organ Meats: Liver, heart, kidney, and tongue are nutrient powerhouses.

      •     Pork: Choose pasture-raised pork where possible. Include fatty cuts like pork belly and pork shoulder.

2. Fats

      •     Butter: Opt for grass-fed butter to maximise omega-3s and fat-soluble vitamins (A, D, E, K).

      •     Beef Tallow: Ideal for cooking or adding to meals to increase fat intake.

      •     Lard: High-quality, rendered pork fat is a good source of monounsaturated fats.

      •     Bone Marrow: A rich source of healthy fats and collagen.

3. Eggs

      •     Pasture-raised eggs, including the yolks, are packed with healthy fats, choline, and essential nutrients.

4. Seafood

      •     Include wild-sourced, fatty fish like salmon, mackerel, sardines, and shellfish for omega-3s and micronutrients.

5. Dairy (If Tolerated)

      •     Choose full-fat, grass-fed options like heavy cream, aged cheeses, and kefir.

6. Bone Broth

      •     Homemade bone broth made from beef, lamb, or chicken bones provides collagen, amino acids, and minerals to support gut health.

Foods to Avoid

Plant-Based Foods

      •     Fruits and Vegetables: Eliminate high-fibre and anti-nutrient-containing plants like spinach, kale, and beans.

      •     Grains and Legumes: Avoid wheat, rice, lentils, and all grain-based foods due to their high carbohydrate and anti-nutrient content.

      •     Plant Oils: Avoid seed oils like canola, soybean, and sunflower oil, which are high in inflammatory omega-6 fatty acids.

Processed Foods

      •     Avoid all processed meats (e.g., sausages with additives), packaged foods, and pre-made meals.

Sugar and Carbohydrates

      •     Eliminate all sugars and starchy foods such as bread, pasta, potatoes, and fruits.

Benefits of a Carnivore, High-Fat Diet

      1.    Improved Gut Health

By removing plant fibres and anti-nutrients, you reduce inflammation and irritation in the gut, allowing for healing and improved digestion.

      2.    Reduced Inflammation

The focus on omega-3-rich, grass-fed meats and animal fats helps lower inflammatory markers, especially by avoiding omega-6-heavy grain-fed meats and seed oils.

      3.    Stable Energy Levels

Ketosis, induced by a high-fat diet, provides a steady energy source, reducing blood sugar spikes and crashes.

      4.    Enhanced Nutrient Absorption

Animal-based foods are rich in bioavailable vitamins and minerals like iron, zinc, and B12, ensuring optimal nutrient absorption.

      5.    Weight Management

High-fat, satiating meals help control hunger and naturally regulate calorie intake, supporting weight loss or maintenance.

Practical Tips for Transitioning

      1.    Start with High-Quality Meats and Fats

Begin by sourcing grass-fed and pasture-raised meats. Gradually increase your intake of fats like butter, tallow, and lard.

      2.    Transition Slowly

If you are used to a plant-heavy or carbohydrate-based diet, transition gradually to avoid digestive discomfort and support your gut in adapting.

      3.    Stay Hydrated

Drink plenty of water and consider adding electrolytes to avoid dehydration during the initial stages of ketosis.

      4.    Incorporate Organ Meats

These are nutrient-dense and should be included regularly. Start with smaller portions if the taste is unfamiliar.

      5.    Monitor and Adjust

Track how your body responds to the diet. Adjust fat and protein ratios to suit your energy needs and health goals.

Conclusion

Switching to a ketogenic, animal-based diet can be transformative for gut health, energy levels, and overall wellness. By focusing on nutrient-dense, grass-fed meats and healthy animal fats, you can eliminate inflammatory foods and provide your body with the optimal fuel it needs. Prioritise unprocessed, high-quality foods, and let your diet work for your health.