Keto vs. Carnivore: What's the Difference and Which Is Right for You?

Low-carb diets have been around for a long time, and they're well-known for helping people to lose weight. Keto and carnivore are two of the most popular low-carb diets. Read on to learn more about eating healthy and the differences between the two. 

What is the Keto Diet?

The keto diet, or ketogenic diet, aims to reduce the amount of carbohydrates that people consume while increasing amounts of fat and protein. Keto diets promote ketosis, a metabolic state where our body burns fat for energy more efficiently. 

On the typical keto diet, people will consume 70-80% of their calories from fat, 10-20% from protein, and only 5-10% from carbs. Typical foods on the keto diet include beef, pork, and chicken, limited vegetables, and healthy fats for cooking, from avocado and olive oil to coconut oil. There are also a variety of keto products to choose from.

What is the Carnivore Diet?

Humans have been eating a carnivore diet for thousands of years, but the modern carnivore diet is nearly 100% animal products, including all types of meat, fish and seafood, and select dairy products, like eggs. Strict carnivore diets exclude all carbohydrates (also known as a zero-carb diet), including fruits and vegetables, along with bread, sugar, and processed or packaged foods.

The carnivore diet has become increasingly popular, not just because it's often featured on social media, but because some people have lost weight while following it, and also improved metabolic health conditions, including Type 2 diabetes.

The Key Differences Between Keto and Carnivore

Keto diets balance high fat, moderate protein, and low-carb foods, while carnivore diets include almost 100% fat and protein from animal products. Keto diets do include limited carbohydrates, about 5 to 10% of daily calories, along with 20% protein, and the remainder of calories from healthy fats. 

The carnivore diet's name shows that it's a meat-based diet. While you can consume nearly any type of meat, poultry, or fish on this diet, fruits and vegetables are off-limits. As a result, the carnivore diet lacks essential nutrients such as fiber, vitamins like C, E, K, and folate (B9), and minerals like potassium and magnesium. Carnivore diets have a lot less variety than keto diets, and as a result, have more nutrient deficiencies. 

Pros of Each Diet

Benefits of Keto Diet

Keto diets have been around for a long time, and the modern version was developed in the 1920s at the Mayo Clinic. They gained popularity in the 1990s and have been studied extensively since that time. Keto diets can support weight loss and lower blood pressure and blood sugar. They're also associated with improved heart health, and stable blood pressure. Keto diets are also flexible and include carbohydrates that can boost nutrition and variety. 

Benefits of Carnivore Diet

Fat helps us to feel full, and high fat carnivore diets provide satiety after meals. They've also been associated with reduced inflammation, weight loss, and also potential improvements in diseases like Crohn's and IBS. Carnivore diets contain limited foods, so it's often simple and fast to prepare for carnivore meals. 

Potential Drawbacks of Keto and Carnivore

Keto Diet Drawbacks

You may have heard about the "keto flu," a short period of fatigue, headaches, and digestive distress which some people experience when switching from a diet high in processed foods and carbs to the keto diet. Keto can also lead to nutrient deficiencies if it is followed incorrectly. Other drawbacks include challenges in staying in ketosis, and reliance on ultra-processed keto foods.

Carnivore Diet Drawbacks

Since it's made up of nearly 100% of animal products, including fat, the carnivore diet has low variety. Carnivore diets can also be deficient in essential nutrients. Their limited nature may carry long-term health risks, and most people are challenged by trying to stay on them for a long period of time. Also, consuming only meat, poultry, fish, and organ meats can be expensive. 

Which Diet Is Right for You?

Choosing a keto or carnivore diet depends on your weight loss and health goals, the types of foods you enjoy, and your level of tolerance for certain foods.

Keto diets are more balanced and flexible than carnivore diets. You can eat vegetables on the keto diet, and therefore get more balanced nutrition. If you want to eliminate any potential problem foods and cut out all carbs, even complex ones from vegetables, the carnivore diet may be a better choice. 

Whether you're interested in trying keto or carnivore diets, you should consult with your healthcare provider and get personalized guidance before you start.

Keto vs. Carnivore: What to Remember

• Eating only meat, poultry, or fish with ample amounts of animal fat: this is the carnivore diet. Adding limited amounts of vegetables and healthy carbohydrates (not sugar) to animal products is the more flexible approach to the keto diet. 

• The carnivore diet is a strict elimination diet that may help people with serious problems with inflammation or food intolerances. The keto diet can provide rapid weight loss while supporting improved metabolic health. 

• When choosing any diet, success lies in aligning the diet with your own health goals and lifestyle. You can make informed choices about what you eat and when to continue your successful weight loss journey.

Frequently Asked Questions

Is a Carnivore Diet Healthy for Everyone?

Carnivore diets are high in fat and animal products that may worsen conditions like gout, so no, they are not healthy for everyone. They can potentially benefit some people and support weight-loss journeys or serve as elimination diets, so people should always consult with their health providers before starting any restrictive diet. 

Can You Transition Between Keto and Carnivore Diets?

Yes, it's relatively easy to transition between keto and carnivore diets by eliminating or adding vegetables or keto-friendly snacks.

How Do Keto and Carnivore Diets Affect Essential Nutrients?

Keto diets can be limited in important micronutrients, but carnivore diets are especially limited, lacking fiber and important vitamins found in plants.