Carnivore Diet vs. Keto Diet: Which is Right for You?
Both the carnivore and ketogenic (keto) diets have gained significant popularity in recent years as approaches to weight management and overall health improvement. While they share some similarities, they also have distinct differences. This article provides a detailed comparison to help you understand which diet might be the best fit for your individual needs and goals. You can learn more about Carnivorediet and our approach to these diets.
1. Core Principles of Each Diet
Carnivore Diet
The carnivore diet is a highly restrictive eating plan that focuses exclusively on animal products. The fundamental principle is to eliminate all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds. Proponents of the carnivore diet believe that humans are best suited to thrive on a diet primarily composed of animal-sourced foods. The elimination of plant foods is often attributed to reducing inflammation and improving digestive health.
Keto Diet
The keto diet, on the other hand, is a high-fat, very low-carbohydrate diet designed to shift the body's primary fuel source from glucose (from carbohydrates) to ketones (from fat). By drastically reducing carbohydrate intake, the body enters a metabolic state called ketosis, where it begins to burn fat for energy. This process is believed to promote weight loss, improve blood sugar control, and offer other potential health benefits.
2. Macronutrient Ratios Compared
Carnivore Diet
Protein: High (typically 60-70% of calories)
Fat: Moderate to High (30-40% of calories)
Carbohydrates: Near Zero
The carnivore diet prioritises protein and fat from animal sources, with virtually no carbohydrates consumed. The exact ratios can vary depending on individual preferences and the types of animal products consumed.
Keto Diet
Fat: Very High (70-80% of calories)
Protein: Moderate (20-25% of calories)
Carbohydrates: Very Low (5-10% of calories)
The keto diet emphasises a very high fat intake to induce and maintain ketosis. Protein intake is moderate, and carbohydrate intake is severely restricted, typically to less than 50 grams per day. If you have frequently asked questions, you may find the answers there.
3. Food Choices: What You Can and Can't Eat
Carnivore Diet
Allowed Foods:
All types of meat (beef, pork, lamb, poultry, organ meats, etc.)
Fish and seafood
Eggs
Animal fats (tallow, lard, butter, ghee)
Bone broth
Some variations may include small amounts of dairy (primarily hard cheeses) for tolerance.
Foods to Avoid:
All plant-based foods (fruits, vegetables, grains, legumes, nuts, seeds)
Processed foods containing plant-based ingredients
Sugar and sweeteners
Keto Diet
Allowed Foods:
Healthy fats (avocados, olive oil, coconut oil, nuts, seeds)
Non-starchy vegetables (leafy greens, broccoli, cauliflower)
Meat, poultry, and fish
Eggs
Dairy products (full-fat cheese, cream, butter)
Some berries in moderation
Foods to Avoid:
Grains (wheat, rice, corn, oats)
Legumes (beans, lentils)
Starchy vegetables (potatoes, sweet potatoes)
Fruits (except for small amounts of berries)
Sugar and sugary drinks
Processed foods high in carbohydrates
4. Potential Benefits of Each Diet
Carnivore Diet
Weight Loss: By eliminating processed foods and focusing on nutrient-dense animal products, some individuals experience weight loss.
Improved Blood Sugar Control: The absence of carbohydrates can lead to stable blood sugar levels, which may be beneficial for individuals with diabetes or insulin resistance.
Reduced Inflammation: Some proponents claim that eliminating plant-based foods reduces inflammation in the body, although scientific evidence is limited.
Simplified Eating: The restrictive nature of the diet can simplify meal planning and reduce decision fatigue.
Keto Diet
Weight Loss: The keto diet has been shown to be effective for weight loss, particularly in the short term.
Improved Blood Sugar Control: The low-carbohydrate nature of the diet can improve blood sugar levels and insulin sensitivity.
Reduced Seizures: The keto diet has been used for decades to treat epilepsy, particularly in children.
Potential Cognitive Benefits: Some studies suggest that the keto diet may improve cognitive function and protect against neurodegenerative diseases.
Appetite Control: The high-fat content of the diet can promote satiety and reduce hunger cravings.
5. Potential Risks and Side Effects
Carnivore Diet
Nutrient Deficiencies: The absence of plant-based foods can lead to deficiencies in certain vitamins, minerals, and fibre. Vitamin C, vitamin K, and folate are of particular concern. It's important to consider what Carnivorediet offers in terms of supplementation and monitoring.
Digestive Issues: The lack of fibre can cause constipation and other digestive problems.
Increased Cholesterol Levels: High intake of animal fats may raise cholesterol levels in some individuals.
Kidney Strain: High protein intake can put a strain on the kidneys, especially in individuals with pre-existing kidney conditions.
Social Isolation: The restrictive nature of the diet can make it difficult to eat out or participate in social gatherings.
Keto Diet
Keto Flu: During the initial stages of the diet, some individuals experience flu-like symptoms, such as fatigue, headache, and nausea.
Nutrient Deficiencies: While less restrictive than the carnivore diet, the keto diet can still lead to deficiencies in certain nutrients if not properly planned.
Digestive Issues: The high-fat content of the diet can cause digestive problems, such as diarrhoea.
Kidney Stones: The keto diet may increase the risk of kidney stones in some individuals.
Increased Cholesterol Levels: Similar to the carnivore diet, the high-fat content may raise cholesterol levels.
6. Who Should Consider Each Diet?
Carnivore Diet
The carnivore diet is generally not recommended for everyone. It may be considered by individuals who:
Have severe autoimmune conditions and have not found relief with other dietary approaches.
Experience significant digestive issues and suspect plant-based foods are contributing to their symptoms.
Are willing to closely monitor their nutrient intake and supplement as needed.
Understand the potential risks and are willing to work with a healthcare professional.
Important Note: The carnivore diet should not be undertaken by pregnant or breastfeeding women, individuals with kidney disease, or those with a history of eating disorders.
Keto Diet
The keto diet may be a suitable option for individuals who:
Are looking to lose weight and improve their metabolic health.
Have type 2 diabetes or insulin resistance.
Are seeking to manage epilepsy (under medical supervision).
Are willing to track their macronutrient intake and plan their meals carefully.
Important Note: Individuals with certain medical conditions, such as kidney disease, liver disease, or pancreatitis, should consult with a healthcare professional before starting the keto diet. It's also crucial to ensure adequate hydration and electrolyte intake while following the keto diet. Always consult with a doctor or registered dietitian before making significant changes to your diet. You can visit the Carnivorediet homepage for more information.