The Benefits of the Animal-Based Diet
An animal-based diet that can lead to ketosis is known as a ketogenic diet. These diets can have various positive impacts on different bodily functions, including
- Reducing Inflammation
- Boosting Weight Loss
- Managing Insulin Levels
- Improving Alzheimer's Disease and Epilepsy
- Lowering Hunger and Promoting Satiety
- Helping Muscle Growth and Strength
- Reducing Cancer Symptoms
- Providing Various Nutrients
- Improving Digestive Health
Reducing Inflammation
A 2023 study on ketogenic diets found that going on a keto diet for two months can positively affect anthropometric indices and biochemical and inflammatory processes.
This study showed that obese Saudi women on a ketogenic diet had beta-hydroxybutyrate released in their blood without triggering a starvation response, which can reduce chronic inflammatory disorders related to obesity [1].
A 2020 study on the effects of ketogenic diets on neuroinflammation showed that a keto diet can have anti-inflammatory effects on various neurological disorders, like multiple sclerosis, Parkinson's disease, pain, and spinal cord injury [2].
A 2018 study on the ketogenic diets found that they can exert anti-inflammatory effects by restricting nuclear factor kappa-light-chain-enhancer of activated B cells (NF-kB) activation and nucleotide-binding domain, leucine-rich-containing family, pyrin domain-containing-3 (NLRP3) inflammasome and inhibiting histone deacetylases (HDACs) [3].
Boosting Weight Loss
An animal-based diet can lead to weight loss by reducing the intake of carbohydrates and focusing on healthy fats and protein.
Losing weight can have various health benefits, including lowering inflammatory arthritis due to the positive impacts of biomechanical and biochemical factors [4].
A 2022 study showed that a very low-carbohydrate diet together with omega-3 supplementation can help decrease fat mass in obese patients [5].
Managing Insulin Levels
Ketogenic diets can improve insulin sensitivity by reducing the intake of carbohydrates, which can cause fluctuations in blood sugar levels [6].
A 2020 study indicated that an animal-based ketogenic diet can significantly help diabetic patients by boosting weight loss, improving fasting glucose level and fasting insulin levels, lowering cholesterol levels, and reducing or eliminating diabetic medications [7]
A 2020 study showed that ketogenic animal-based diets can alleviate diabetes symptoms by lowering key diabetic physiological factors, including Hemoglobin A1c (HbA1c) concentration, Fasting Blood Glucose (FBG), Triglyceride (TG), adipose tissue volume, and Body Mass Index (BMI) [8].
Improving Alzheimer's Disease and Epilepsy
A 2018 study indicated that animal-based ketogenic diets can improve mitochondrial respiration and function and reduce oxidative stress, which can help improve Alzheimer’s disease and epilepsy by showing anti-inflammatory effects [9].
Ketogenic diets can also improve cognitive function and the quality of life in patients involved with Alzheimer's disease. A 2021 study revealed that low-carbohydrate diets can improve several types of memory and help patients with mild to severe Alzheimer's disease or mild to moderate cognitive impairment [10].
Also, a 2022 study found that ketogenic diets can help decrease the cognitive decline of patients with Alzheimer’s disease, and prevent the detrimental impacts of cognitive decline from this disease [11].
Lowering Hunger and Promoting Satiety
A 2022 study on 17 men going on a high-protein diet with 14 days of high-carb and 14 days of moderate-carb intake showed that the participants experienced meaningful lower hunger during the low-carb, ketogenic phase [12].
A 2008 study found that high-protein, low-carbohydrate ketogenic diets can lower hunger more than high-protein, medium-carbohydrate nonketogenic diets [13] [14] [15].
Animal-based diets are more satiating and can decrease the secretion of the hunger hormone ghrelin, which can help us feel full sooner and consume fewer calories, which can lead to weight loss [16].
A 2019 study suggested that ketogenic diets can raise lean mass and decrease inflammation and oxidation due to increasing satiety and lowering hunger in MS patients [17].
Helping Muscle Growth and Strength
Animal-based diets use high-quality animal products, which are good sources of complete proteins necessary for muscle development and general health. Consuming enough dietary protein helps maintain optimal health during normal growth and aging. Various studies during the past twenty years have confirmed the muscle-related benefits of consuming more protein [18].
Reducing Cancer Symptoms
A 2021 study indicated that ketogenic diets can be used as a supplementary therapy to weaken cancer cells, making them more vulnerable to chemotherapy and radiation [19].
Providing Various Nutrients
Animal-based foods contain various necessary nutrients, including vitamins A and B12, iron, zinc, omega-3 fatty acids, and choline, which have positive effects on different parts of the body, including brain health and liver function [20].
Also, animal sources provide heme iron, which is more easily absorbed by the body than non-heme iron found in plant foods.
Improving Digestive Health
A 2009 study on 13 participants who went on a very low-carb diet showed improvements in multiple symptoms of irritable bowel syndrome (IBS), which can cause digestive problems like gas, stomach cramps, and diarrhea [21].
Various studies indicate that minimizing certain types of carbohydrates (FODMAPs) can help alleviate IBS symptoms, so a keto diet that limits many sources of FODMAPs can help individuals dealing with IBS [22] [23] [24].
Going on animal-based diets may cause temporary side effects during the adaptation period in some people.
Learn More: Can You Eat Pork Rinds on the Carnivore Diet?
The Side Effects of the Animal-Based Diet
Some individuals, especially in the early days or weeks of trying an animal-based diet may experience temporary side effects. These side effects, which are generally caused because our bodies and the digestive system try to adapt to the new eating habits, can generally fade away after a few days.
Some of these side effects are:
- Digestive issues like diarrhea and constipation [25] [26],
- Cholesterol concerns for consuming only animal products [27],
- Cravings for non-animal foods [28] [29],
- Headaches and nausea [30].
Concerning these benefits and side effects, we need to decide if an animal-based is healthy to try.
Learn More: Carnivore Diet and Cholesterol: Everything You Should Know
Is the Animal-Based Diet Healthy?
The healthiness of an animal-based diet depends on various factors, including individual health conditions, specific dietary choices, and overall balance.
So, to decide if such diets are healthy for you, you need to define healthy based on your health status, needs, and goals. While these diets can improve your health, people dealing with underlying health conditions may need specific care. So, it’s wise to consult a healthcare professional before making big changes in your eating habits.
But to give you a general guideline, I can say that some people can safely try animal-based diets and others may need more care and research before starting. Let’s find out more about these two groups.
Learn More: What Is the Dirty Carnivore Diet? Everything You Need to Know
