The Ancestral Approach to Low-Carb Diets: A Comprehensive Guide
In today’s health-conscious world, the low-carb diet has surged in popularity, with many individuals seeking its benefits for weight loss, metabolic health, and overall well-being. However, one of the most nutrient-dense and ancestral waysto follow a low-carb diet is often overlooked: incorporating organ meats and whole, unprocessed foods.
This guide will explore different types of low-carb diets, their benefits and drawbacks, the importance of organ meats, and how to craft a sustainable low-carb meal plan inspired by ancestral wisdom.
What is a Low-Carb Diet?
A low-carb diet focuses on reducing carbohydrate intake while prioritising proteins and healthy fats. Unlike conventional diets that rely on grains and processed carbs, a low-carb approach emphasises whole foods like meats, eggs, dairy, nuts, and vegetables.
Types of Low-Carb Diets
There are several variations of low-carb diets, each with unique principles:
1. Ketogenic (Keto) Diet
- Ultra low-carb (<50g carbs/day), moderate protein, and high fat.
- Induces ketosis, where the body burns fat for fuel instead of glucose.
- Often used for weight loss, cognitive function, and blood sugar control.
2. Atkins Diet
- Phased approach: Starts with ultra-low carbs, then gradually increases carb intake.
- Prioritises protein and fat while limiting sugars and starches.
- Helps with metabolic flexibility and fat loss.
3. Paleo Diet
- Based on ancestral eating: No grains, dairy, or processed foods.
- Focuses on grass-fed meats, wild-caught fish, nuts, and vegetables.
- Encourages healthy fats and nutrient-dense whole foods.
4. Carnivore Diet
- Extreme low-carb: All animal-based foods, no plant-based carbs.
- Includes muscle meats, organ meats, eggs, and dairy.
- Potential benefits: gut healing, weight loss, and mental clarity.
Benefits of a Low-Carb Diet
-
Weight Loss & Fat Burning
-
Reduces insulin spikes, allowing for better fat metabolism.
-
Encourages satiety and appetite control.
-
-
Improved Blood Sugar & Insulin Sensitivity
-
Helps manage type 2 diabetes and metabolic syndrome.
-
Reduces blood sugar fluctuations and cravings.
-
-
Enhanced Brain Function
-
Keto diet provides ketones as an alternative brain fuel.
-
Supports mental clarity and focus.
-
-
Increased Energy & Reduced Inflammation
-
Eliminating processed carbs reduces chronic inflammation.
-
More stable energy levels without sugar crashes.
-
-
Better Heart Health
-
Low-carb diets help balance cholesterol and improve triglyceride levels.
-
Encourages consumption of healthy, unprocessed fats.
-
The Importance of Organ Meats in a Low-Carb Diet
Many modern low-carb meal plans focus on muscle meats, but ancestral low-carb diets included organ meats, which are among the most nutrient-dense foods on the planet.
Why Organ Meats?
-
Liver – Rich in vitamin A, B vitamins, and iron.
-
Heart – Excellent source of CoQ10 and taurine for cardiovascular health.
-
Kidneys – High in selenium and detoxifying compounds.
-
Bone Marrow – Contains collagen and omega-3s for joint and brain health.
How to Incorporate Organ Meats
-
Blend into ground meat (e.g., mix liver into beef patties).
-
Make nutrient-dense bone broths.
-
Try freeze-dried organ supplements (learn more here).
-
Slow cook for a milder taste (kidney and heart stew).
Low-Carb Meal Plan (Ancestral Approach)
Here’s a sample meal plan incorporating low-carb foods and organ meats:
Day 1
🥚 Breakfast – Scrambled eggs with liver and spinach, cooked in ghee.
🥩 Lunch – Grass-fed beef burger with avocado and sautéed mushrooms.
🍗 Dinner – Roasted chicken thighs with buttered cauliflower mash.
🥑 Snack – Bone broth with sea salt.
Day 2
🍳 Breakfast – Omelet with heart and cheese, cooked in coconut oil.
🥓 Lunch – Sardines with avocado, olives, and leafy greens.
🥩 Dinner – Lamb chops with roasted Brussels sprouts.
🧀 Snack – Pork rinds with guacamole.
Day 3
🍳 Breakfast – Poached eggs with sautéed beef liver and onions.
🥗 Lunch – Tuna salad with olive oil and nuts.
🐟 Dinner – Grilled salmon with garlic butter and asparagus.
🥑 Snack – Macadamia nuts.
Common Concerns About Low-Carb Diets
1. “Will I feel tired on a low-carb diet?”
-
Some people experience the “keto flu” initially, but electrolyte balance (sodium, magnesium, potassium) helps.
2. “Is eating high fat bad for my heart?”
-
Healthy fats (olive oil, avocados, fatty fish, and ghee) support cardiovascular health.
-
Avoid processed vegetable oils and trans fats.
3. “Won’t I miss out on fibre?”
-
Leafy greens, nuts, and fermented veggies provide fibre without the need for grains.
4. “Is it safe to eat organ meats?”
-
Yes! They are nature’s multivitamins. Choose grass-fed sources when possible.
Conclusion: Embrace the Ancestral Low-Carb Lifestyle
A low-carb diet isn’t just about reducing carbs—it’s about eating nutrient-dense, whole foods that nourish the body. By following an ancestral approach and incorporating organ meats, you can maximise energy, longevity, and metabolic health while honoring traditional eating patterns.
Ready to start your low-carb journey? Begin by focusing on whole foods, embracing organ meats, and finding the right balance for your body’s needs!
