Understanding the Controversial 30-Day Animal Based Diet Plan

Understanding the Animal Based 30 Meal Plan

The animal based 30 meal plan, sometimes referred to as the carnivore diet or lion diet, has been growing in popularity thanks to advocates like Jordan Peterson. This restrictive regimen involves eating only animal foods like meat, fish, eggs, and dairy for 30 days or longer.

Proponents claim benefits like reduced inflammation, improved mental clarity, weight loss, and relief from autoimmune symptoms. However, the safety and effectiveness of this long-term elimination plan are controversial.

What Is the Animal Based 30 Day Meal Plan?

The animal based 30 day meal plan, as its name implies, requires only eating foods derived from animals for a full 30 days. This means all plant foods like fruits, vegetables, grains, legumes, nuts, seeds, and plant-based oils are excluded.

People following this diet plan will build their meals around:

• Meat, poultry, fish, seafood
• Eggs
• Dairy products like butter, ghee, cheese, heavy cream, yogurt

Beverage options are limited to water, tea, coffee, and sparkling water. No juices, smoothies, soda, alcohol or other drinks are allowed. Most proponents recommend sticking to water as the main beverage.

Origins of the 30 Day Carnivore Plan

This style of eating has origins in the carnivore diet, which restricts plants even longer term. The ideology behind it draws inspiration from evolutionary science and the diets of early hunter-gatherers.

Advocates point out that human ancestors appeared to thrive on animal-food dominated diets for millennia before the introduction of agriculture and grain-based diets. Thus, they theorize that animal foods may be optimal for human health.

Trying this restrictive regimen for 30 days allows people to test if they feel better physically and mentally without plant foods and evaluate if they want to continue longer term.

Foods to Eat on the 30 Day Carnivore Diet

Given this eating pattern’s restrictive nature, the list of allowed foods on the 30 day carnivore diet is quite short. Essentially, nearly all foods derived from animal sources are permitted, while all plant foods are excluded.

Here is a bit more detail on what’s on and off the menu:

Allowed Animal Foods

• Beef, bison, lamb, goat, veal
• Pork
• Poultry like chicken, turkey, duck
• Eggs
• Wild game like venison, elk, etc.
• Fish and shellfish
• Full-fat dairy like butter, heavy cream, hard cheese
• Bone broth
• Organ meats like liver are encouraged
• Fats like tallow, lard, duck fat

Restricted Foods

• Grains: wheat, rice, oats, etc.
• Beans and legumes
• Fruits and fruit juices
• Starchy vegetables like potatoes
• Nuts and seeds
• Plant-based oils
• Processed foods with additives
• Sodas, juices, alcohol

Benefits of the 30 Day Animal Based Meal Plan

Given this diet’s extreme limitations, many people are skeptical about trying it. However, proponents point to a range of mental and physical benefits reported from following this style of eating for 30 days or longer:

• Weight loss: Due to the high protein and low carb intake, many people lose significant weight, especially belly fat.
• Reduced inflammation: Lack of plant foods and thus compounds like lectins may decrease systemic inflammation for some people.
• Improved mental clarity and focus: Stable blood sugar from low carbs and sufficient fat intake enhance concentration for some adherents.
• Increased energy: Steady energy and lack of blood sugar swings from carb restriction help stabilize energy levels.
• Better digestion: The carnivore diet eliminates common irritants like fiber, FODMAPS, and antinutrients, making it easier to digest for some people.
• Disease improvement: Many claim conditions from autoimmune disorders to diabetes get better from removing inflammatory foods.

Downsides and Dangers of the 30 Day Meat Diet

Despite anecdotal reports praising this diet’s effects, experts have a number of concerns about potential nutrient deficiencies, safety issues, and sustainability problems with eating only animal foods long term.

Potential downsides and dangers include:

• Nutrient deficiencies: Lack of fruits, vegetables, and grains increases risks for deficiencies in vitamin C, folate, magnesium, potassium, fiber and antioxidants.
• GI issues: Although some experience improved digestion, others suffer from constipation or diarrhea from the lack of plant foods and fiber.
• Kidney problems: Excess protein puts strain on the kidneys and raises risks for kidney stones and gout.
• Heart health concerns: Increased LDL cholesterol from high saturated fat intake could increase cardiovascular risks long term.
• Cancer risk: Processed and red meats are linked to increased colorectal cancer and other diseases when eaten in excess.
• Lack of variety: Such a limited diet cuts out huge food groups and makes meals boring for many people.
• Social and financial challenges: Eliminating produce and grains makes this diet expensive and socially isolating.
• Sustainability issues: Meat-only diets aren’t environmentally friendly long term.

Tips for Transitioning to the 30-Day Carnivore Plan

Making such an extreme change to your diet can be very challenging both physically and mentally. Here are some tips to ease the adjustment period when embarking on this 30 day carnivore experiment:

• Stock up on fatty cuts of quality meat, fish, eggs, and dairy before starting.
• Drink broth and mineral water to replenish electrolytes as sugar and fluids are depleted early on.
• Expect an adjustment period for the first 1-2 weeks with possible symptoms like cravings, irritability, headaches and fatigue as your body adapts.
• Address non-physical aspects that could make this regimen challenging like dealing with social pressures, restricted restaurant options, boredom from lack of variety, and learning new cooking methods.
• Consider more moderate low-carb approaches like paleo or keto if you find yourself struggling with health or quality of life on such an extreme plan.

Sample 30 Day Animal Based Meal Plan

To give you an idea of what a day on this diet looks like, here is a sample meal plan. Be sure to drink plenty of water and add salt to foods to replenish electrolytes.

Breakfast

• 3 Eggs fried in tallow or butter
• Sliced steak
• Cheese

Lunch

• Roasted chicken thighs
• Beef bone broth

Dinner

• Grass-fed burger patty
• Butter sautéed salmon
• Greek yogurt with heavy cream

Is the 30-Day Animal Based Diet Safe and Effective?

Given the extreme restrictions yet anecdotal benefits reported by devotees, many people wonder whether this carnivore experiment is truly safe and effective long term.

Below are key things to consider regarding the safety and efficacy of committing to 30 days or more of eating only animal foods:

Limited Evidence on Safety and Efficacy

Perhaps the greatest concern with this diet is the lack of large, robust studies evaluating its long-term effects on health. Nutrition science still does not fully understand the complex interactions between various foods and disease risks.

Without quality research and evidence from trials directly analyzing this regimen, claims about universal benefits or assurances of safety aren’t scientifically validated.

Individual Variability in Effects

Given the dearth of studies on this exact diet, it’s wise to consider people’s highly individualized responses to restrictive eating regimens. Just as blood type, genotype, or metabolic differences mean people should not all eat identical diets for optimal health, individuals likely react differently to extreme carb and plant food restriction as well.

Listen to your body’s signals and discontinue if you experiencenegative physical or psychological effects. Consult a professional to help reintroduce food groups sustainably.

Risks Without Mitigation Strategies

If willing to commit despite minimal evidence, prudent strategies can help mitigate risks of long term nutritional deficiencies, health conditions, burnout, and sustainability issues.

These include:

• Working with a professional to monitor biomarkers and nutrient status.
• Incorporating organ meats to boost nutrient intake.
• Regular lab testing to catch issues early.
• Taking targeted supplements to correct shortfalls if needed.
• Planning sustainability by eating nose-to-tail and sourcing local, regenerative foods.

Potential for Short Term therapeutic Effects

Despite limited evidence on long term safety and efficacy, eliminating provocative plant compounds and stabilizing blood sugar could provide therapeutic effects for some people in the short term.

A 30 day trial allows evaluating if this regimen provides individual benefits related to goals like reducing inflammation, losing weight, balancing hormones, or relieving autoimmune and digestive issues in a time-bound way. Track symptoms diligently and discontinue if negative effects emerge.

Making the 30-Day Carnivore Diet Sustainable

Perhaps the biggest barrier that prevents people from maintaining this restrictive eating pattern involves sustainability issues related to cost, environment, sourcing, lack of variety and social constraints.

Strategies like those below can enhance feasibility of this regimen:

Choose Budget-Friendly Staples

Cost can be prohibitive on such a meat-dense regimen. Prioritizing more affordable yet nutritious cuts of beef, pork and chicken thighs reduces food expenses.

Emphasize Local and Grass-Fed

Supporting small, regenerative farms offering grass-fed, pasture-raised meats sustains communities and environments.

Eat Nose-to-Tail

Consuming organ meats along with muscle cuts enhances nutrition and sustainability by using the whole animal.

Source Sustainable Seafood

Choosing wild-caught, sustainable lower food chain fish can limit environmental and financial costs.

Meal Plan and Batch Prep

Planning weekly menus and preparing several days worth of key dishes at once saves time and prevents waste.

Let Go of Perfectionism

Making room for occasional deviations boosts mental health and long term compliance.

Should You Try the 30-Day Animal Food Challenge?

Committing to any short term elimination diet brings significant challenges. Still, some people report feeling their best following this carnivore approach.

Below are key questions to discern if testing out this 30-day reset may be worthwhile:

• Have you struggled losing weight, balancing hormones, or relieving inflammatory symptoms like joint pain, autoimmunity, acne or digestive distress despite trying other diets?
• Are you willing to closely track biomarkers and nutrients, as well as consult a professional to guide you?
• Can you source high quality animal foods from reputable, sustainable sources?
• Are you prepared to withstand potential social isolation, cravings, and higher costs of eating only animal foods?
• Will you commit to stopping immediately if you experience declines in physical or mental health?

If you can answer yes to these questions, a time-limited 30 day trial eating only meat, fish, eggs and dairy may be an option to carefully consider with proper medical guidance. Pay close attention to any negative effects and have an exit strategy to transition off this regimen if needed.

However those with kidney issues, gout, cardiovascular disease, cancer, women who are pregnant or breastfeeding or those taking certain medications should avoid trying this style of eating due to potential health risks.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.