The viral “lion diet” trend has taken over social media, especially on TikTok, where influencers like Jordan Woeste have showcased their meat-heavy, cutting-board-based meals to millions of viewers. But what is the animal-based diet, and more importantly, is it truly healthy? Let’s dive in and separate the facts from the hype.
What is the Animal-Based Diet?
The animal-based diet (ABD) is not a new concept, but it’s certainly gaining traction thanks to viral TikTok videos and the rising popularity of meat-forward eating. At its core, an animal-based diet focuses on consuming only animal products and excludes all plant-based foods, including grains, vegetables, and legumes. It’s a stricter version of diets like keto or Atkins that emphasize low-carb, high-protein eating.
According to registered dietitian Crystal Higgins, RD, the animal-based diet is centered on eating high-quality meats—especially grass-fed beef and ruminant animals like bison, goat, and lamb—as well as eggs, raw dairy, organs, fruit, and honey. Think of it as a “nose-to-tail” approach that encourages eating all parts of the animal, from muscle meat to organs and bones.
Jordan Woeste, the TikTok influencer, shared her two-week experience following the animal-based diet, featuring meals that include a mix of beef, butter, cottage cheese, avocado, and fruit like pears and strawberries. She even ate her dinner straight off a cutting board instead of a traditional plate, which adds a quirky touch to the diet’s appeal.
While Jordan claims she’s lost weight and felt more energized since adopting this lifestyle, there are still plenty of questions about its long-term health impacts.
The Ingredients of the Animal-Based Diet
So, what’s on the menu for an animal-based eater? Here’s a breakdown of the staples:
- Meat: Beef, lamb, goat, and buffalo are the primary sources of protein. These foods are chosen because they’re high in nutrients like iron, zinc, and B vitamins.
- Organ meats: Liver and kidney, often deemed “superfoods,” provide a rich source of vitamins and minerals.
- Eggs: A great source of protein and healthy fats.
- Raw dairy: Cheese, butter, and milk are included, though this depends on individual tolerance.
- Fruit and honey: A small amount of fruit like berries, dates, or pears, and honey is allowed, providing a touch of sweetness and some antioxidants.
Interestingly, not all animal-based diets are created equal. While some followers embrace a full nose-to-tail approach, others may adjust it by adding more fruit or carbs (like sweet potatoes or rice) to make the diet more manageable. This flexibility has led to variations of the animal-based diet circulating online, but purists argue that any deviation could undermine the diet’s intended effects.
What’s Off-Limits on the Animal-Based Diet?
On the flip side, the animal-based diet eliminates a range of common food groups, including:
- Poultry: Chicken, turkey, and duck are not part of the diet.
- Fish: While seafood is a great protein source, it’s excluded from this regimen.
- Lean proteins: Pork, chicken breasts, and fish are avoided in favor of fattier cuts of meat.
- Vegetables and grains: All plant-based foods, including vegetables, legumes, grains, nuts, and seeds, are removed.
This strict exclusion of plant-based foods may sound extreme, but proponents argue that the high concentration of nutrients from animal products is enough to sustain optimal health.
Health Benefits of the Animal-Based Diet: Myth or Reality?
Like any trendy diet, the animal-based lifestyle comes with a set of promises. Advocates claim it boosts weight loss, enhances sleep, balances hormones, and improves mental clarity. But do these claims hold water?
Weight Loss and Improved Energy
Many individuals report weight loss and increased energy levels on the animal-based diet. Woeste shared that after just two weeks, she lost 5.5 pounds and experienced fewer afternoon energy crashes. According to dietitian Jordan Hill, MCD, RD, CSSD, this could be because the animal-based diet eliminates “empty calories” from sugar and alcohol, which are common culprits in weight gain. By cutting out these non-nutrient-dense foods, people may naturally reduce their calorie intake, leading to weight loss.
Better Sleep and Mental Clarity
Some animal-based diet followers, including Woeste, claim to experience improved sleep quality and mental clarity. This could be linked to the absence of processed foods and sugars, which are known to cause energy dips and disrupt sleep patterns.
However, dietitian Crystal Higgins points out that there’s no direct scientific evidence proving that an exclusively animal-based diet will dramatically improve sleep or brain function. A balanced diet that includes a variety of nutrient-dense foods is still considered the most reliable approach to overall health.
The Risks: High Saturated Fat and Missing Nutrients
While the animal-based diet may offer some initial benefits, experts warn that it’s not without risks. One of the primary concerns is the high intake of saturated fats. Red meat, butter, cheese, and tallow are all staples of the diet, which could lead to elevated cholesterol levels and an increased risk of heart disease.
The Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total daily calories, which translates to about 22 grams of saturated fat on a 2,000-calorie diet. Given that the animal-based diet revolves around red meat and full-fat dairy, it’s easy to exceed this amount.
Additionally, the absence of vegetables and grains means the diet may lack essential nutrients like fiber, antioxidants, and certain vitamins, which are crucial for long-term health. Long-term followers of the animal-based diet might face deficiencies in vitamin C, potassium, and magnesium.
A Typical Day on the Animal-Based Diet
Curious about what a day of eating looks like on the animal-based diet? Here’s an example of a typical meal plan:
- Breakfast: Scrambled eggs with turkey slices or beef sausage.
- Lunch: A grass-fed beef burger cooked in butter with a side of cheese.
- Snack: Beef jerky or cheese slices paired with hard-boiled eggs.
- Dinner: Chicken breast with bacon, or a fatty cut of beef like ribeye steak.
It’s important to note that many TikTok influencers sharing their ABD meals aren’t following the diet to the letter. For instance, adding fruit like bananas or other carbs to their plates may dilute the diet’s original intent. If you want to experience the full benefits of an animal-based diet, it’s essential to stick closely to its guidelines.
Is the Animal-Based Diet Right for You?
While the animal-based diet has garnered attention, it’s not suitable for everyone. Those with certain health conditions may want to avoid it:
- Pregnant or breastfeeding women: The diet’s lack of key nutrients could be harmful during pregnancy or lactation.
- People with kidney disease: The high protein content may put strain on the kidneys.
- Individuals with heart disease or high blood pressure: The high levels of saturated fat and sodium could worsen these conditions.
As with any diet, it’s important to consult with a healthcare professional before making drastic changes to your eating habits.
Final Thoughts: Should You Try the Animal-Based Diet?
The animal-based diet is undoubtedly a bold, meat-centric approach that has taken social media by storm. While it may offer short-term benefits like weight loss and improved energy, experts caution against the long-term sustainability and health risks associated with its restrictive nature. Instead of jumping on the latest diet bandwagon, consider whether a more balanced, nutrient-rich approach could better support your long-term health.
Ultimately, the decision to try the animal-based diet should be made with careful consideration and medical advice. After all, no one-size-fits-all approach exists when it comes to nutrition.
If you’re intrigued by the concept but worried about missing out on essential nutrients, you might want to start by incorporating more animal-based foods into a balanced diet rather than going all in. Remember, moderation is key!
