Paul Saladino Diet: Complete Guide to Eating [2024] (2024)

If you’re looking to improve your health, boost your energy levels, and optimize your performance, the Paul Saladino diet may be just what you need.

Dr. Paul Saladino, a double board-certified physician and leading voice in the ancestral health movement, has developed a unique approach to nutrition that emphasizes nutrient-dense, whole foods while minimizing potential toxins and inflammatory agents.

In this post, we’ll dive deep into the key principles of the Paul Saladino diet, explore what he eats in a typical day, and discuss how you can incorporate his recommendations into your own life for optimal results.

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Paul Saladino Diet Foundation

At its core, the Paul Saladino diet is an animal-based, nose-to-tail eating approach that prioritizes high-quality, nutrient-dense foods.

If you want to get started, plan to prioritize the below:

Prioritizing animal foods

Dr. Saladino believes that animal foods, such as meat, organs, and eggs, are the most nutrient-dense and bioavailable sources of essential vitamins, minerals, and fatty acids.

Incorporating nutrient-dense plant foods

While the focus is on animal foods, Dr. Saladino also includes select plant foods, particularlyfruit, in his diet.

He emphasizes the importance of choosing ripe, in-season, and organic fruit to maximize nutrient content and minimize potential toxins.

Minimizing toxic plant compounds

Dr. Saladino recommends limiting or avoiding certain plant foods, such as grains, legumes, and some vegetables.

This is due to their potential to contain anti-nutrients, digestive enzyme inhibitors, and other compounds that may interfere with nutrient absorption and promote inflammation.

Optimizing fat intake

The Paul Saladino diet emphasizes the importance of consuming high-quality, natural fats from animal sources, such as grass-fed butter, tallow, and fatty cuts of meat.

These fats provide essential fatty acids, support hormone production, and promote satiety.

What Does Paul Saladino Eat in a Day?

To give you a better understanding of how the Paul Saladino diet looks in practice, let’s explore a typical day of eating for Dr. Saladino:

Breakfast

Dr. Saladino often starts his day with a nutrient-dense smoothie made with raw milk, raw egg yolks, collagen powder, and low-toxin fruit like berries or citrus.

He may also enjoy a serving of grass-fed liver or other organ meats.

Related: Andrew Huberman Breakfast Recommendation

Lunch

A typical lunch on the Paul Saladino diet might include a large serving of grass-fed beef, such as a ribeye steak or ground beef, along with a side of ripe, organic fruit like berries, melon, or citrus.

He may also include some raw, grass-fed cheese or a small serving of raw honey.

Dinner

For dinner, Dr. Saladino often enjoys another serving of high-quality animal protein, such as wild-caught fish, pasture-raised pork, or grass-fed lamb.

He may also include some cooked, low-toxin vegetables like squash, zucchini, or cucumber, as well as fruit or raw honey for dessert.

Throughout the day, Dr. Saladino stays well-hydrated with water and may also enjoy some raw, grass-fed dairy like milk or kefir.

He aims to consume a wide variety of nutrient-dense animal foods, including organ meats, to ensure he gets the full spectrum of essential nutrients.

Paul Saladino Diet Fruit

One unique aspect of the Paul Saladino diet compared to other animal-based approaches is the inclusion of fruit.

Dr. Saladino believes that fruit can be a valuable source of nutrients, antioxidants, and beneficial compounds when consumed in moderation and in the right context.

Some key points about fruit in the Paul Saladino diet include:

• Choosing ripe, in-season, and organic fruit to maximize nutrient content and minimize potential toxins
• Focusing on low-toxin fruits like berries, citrus, melon, and avocado
• Avoiding high-fructose fruits like bananas and dates, as well as dried fruit and fruit juices
• Consuming fruit as part of a meal that includes a source of high-quality animal protein and fat to minimize potential blood sugar spikes

Customizing the Paul Saladino Diet

While the core principles of the Paul Saladino diet remain consistent, there is room for customization based on your individual goals and preferences.

For example:

• If you’re looking to lose weight, you may want to focus on leaner cuts of meat, limit your intake of high-fat dairy andfruit, and use thePaul Saladino diet calculator belowto ensure you’re creating a calorie deficit.
• If you’re an athlete or highly active individual, you may benefit from increasing your intake of carbohydrates fromfruitand raw honey to support energy levels and recovery.
• If you’re dealing with specific health issues, such as autoimmune disease or digestive disorders, you may need to further customize your approach based on your individual tolerance and needs.

Regardless of your specific goals, it’s important to focus on high-quality, nutrient-dense foods and listen to your body’s feedback as you experiment with the Paul Saladino diet.

Paul Saladino Diet Calculator

Real-World Results and Success Stories

While the Paul Saladino diet may seem unconventional to some, many people have experienced remarkable results by following his approach.

On Reddit and other online communities, you'll find countless success stories from individuals who have experienced improvements in weight loss, energy levels, digestive health, and overall well-being by embracing an animal-based, nose-to-tail eating style.

Dr. Saladino himself is a testament to the power of his approach, having resolved his own struggles with autoimmune disease and other health issues by optimizing his diet and lifestyle.

He continues to refine his recommendations based on the latest research and his experiences working with clients from all walks of life.

Getting Started with the Paul Saladino Diet

If you're ready to experience the benefits of the Paul Saladino diet for yourself, here are some steps you can take to get started:

1. Educate yourself on the key principles and philosophies behind the diet, using resources like Dr. Saladino's books, podcasts, and interviews.
2. Begin transitioning your diet to focus on high-quality, nutrient-dense animal foods, such as grass-fed beef, pasture-raised eggs, and wild-caught fish.
3. Experiment with incorporating nutrient-dense plant foods, like low-toxinfruits, while minimizing your intake of potentially problematic plant foods like grains and legumes.
4. Use tools like thePaul Saladino diet calculatorandPaul Saladino diet chartto ensure you're getting the right balance of nutrients and creating a calorie deficit if weight loss is your goal.
5. Stay consistent, be patient, and listen to your body as you adapt to this new way of eating.

FAQ

What is the Paul Saladino diet?

The Paul Saladino diet is an animal-based, nose-to-tail eating approach that emphasizes nutrient-dense, whole foods while minimizing potential toxins and inflammatory agents. It prioritizes high-quality animal foods, incorporates select nutrient-dense plant foods, and minimizes toxic plant compounds.

What does Paul Saladino eat in a day?

In a typical day, Paul Saladino might eat a nutrient-dense smoothie for breakfast, grass-fed beef with fruit for lunch, and wild-caught fish or pasture-raised pork with cooked, low-toxin vegetables and fruit for dinner. He also incorporates organ meats, raw dairy, and raw honey into his diet.

Can you lose weight on the Paul Saladino diet?

Yes, it is possible to lose weight on the Paul Saladino diet by focusing on nutrient-dense, whole foods and creating a calorie deficit. Using tools like the Paul Saladino diet calculator can help ensure you're getting the right balance of nutrients while promoting weight loss.

Is the Paul Saladino diet suitable for athletes?

Yes, the Paul Saladino diet can be suitable for athletes. By prioritizing nutrient-dense animal foods and incorporating carbohydrates from fruit and raw honey, athletes can support their energy levels, recovery, and overall performance.

Why did Paul Saladino quit carnivore?

Paul Saladino transitioned from a strict carnivore diet to a more inclusive animal-based approach that incorporates some plant foods, particularly fruit. He found that including these foods helped optimize his health and addressed some of the challenges he experienced with long-term ketosis, such as electrolyte imbalances and sleep disturbances.

Is the carnivore diet actually healthy?

While the carnivore diet can provide many essential nutrients, it may not be optimal for long-term health due to its lack of dietary diversity and potential for nutrient deficiencies. The Paul Saladino diet builds upon the principles of the carnivore diet while incorporating a wider range of nutrient-dense foods to promote optimal health.

Can you eat avocado on the carnivore diet?

Technically, avocado is not allowed on a strict carnivore diet, as it is a plant food. However, the Paul Saladino diet includes avocado as a nutrient-dense, low-toxin plant food that can be incorporated in moderation as part of an animal-based eating approach.

How does the Paul Saladino diet differ from other animal-based diets?

The Paul Saladino diet stands out from other animal-based diets by emphasizing the inclusion of nutrient-dense plant foods, particularly fruit, in addition to high-quality animal foods. It also places a strong emphasis on nose-to-tail eating and the importance of organ meats for optimal nutrition.

Is the Paul Saladino diet backed by science?

The Paul Saladino diet is based on the principles of ancestral health and the latest research in nutrition science. While more research is needed to fully understand the long-term effects of this specific approach, many of its key components, such as prioritizing nutrient-dense foods and minimizing potential toxins, are well-supported by scientific evidence.

How can I get started with the Paul Saladino diet?

To get started with the Paul Saladino diet, educate yourself on the key principles and philosophies behind the approach, begin transitioning your diet to focus on high-quality animal foods and nutrient-dense plant foods, and use tools like the Paul Saladino diet calculator and chart to ensure you're getting the right balance of nutrients. Remember to listen to your body and be open to customization based on your individual needs and preferences.