The Difference Between Low-Carb and Keto

As a common nutritional question, understanding the difference between low-carb and keto diets is important for anyone looking to optimize their health and wellness through diet changes. Both diets focus on reducing carbohydrate intake but offer unique benefits and challenges. We’ll explore the benefits, differences, and the pros and cons of low-carb and keto diets.

 

Additionally, we will also compare how these two diets compare to the carnivore diet. Finding the right therapeutic diet is always essential for achieving your specific goals. Let’s take a closer look at how to choose between carnivore, low-carb, and keto diets based on your current health history, preferences, and health goals.

 

 

 

 

 

 

 

What Is the Keto Diet?

 

 

The ketogenic diet, often referred to as keto, is a high-fat, low-carbohydrate eating plan that aims to induce a state of ketosis in the body. In ketosis, the body shifts from using glucose as its primary energy source to burning fat for fuel, producing ketones in the process. Typically, a keto diet consists of 70-75% fat, 20-25% protein, and 5-10% carbohydrates, leading to a significant reduction in blood sugar and insulin levels.

 

The origins of the keto diet date back to the 1920s when it was developed as a treatment for epilepsy. Since then, its applications have expanded, and it is now widely used for weight loss, improved mental clarity, and improved energy levels. The diet is based on the principle that, by drastically reducing carbohydrate intake, the body will begin to break down fat stores into fatty acids and ketones, which can be used for energy.

 

Adopting a keto diet involves careful meal planning to ensure adequate nutrient intake while maintaining low carbohydrate levels. Foods commonly consumed include meat, fatty fish, eggs, butter, oils, nuts, seeds, and low-carb vegetables. On the other hand, high-carb foods such as grains, sugars, fruits, and starchy vegetables are avoided.

 

What Are the Pros and Cons of the Keto Diet?

The keto diet, often referred to as keto, is a popular therapeutic diet due to its health benefits and effectiveness in weight loss and other conditions. However, as with any diet, it has its pros and cons. Here, we explore both the advantages and challenges of adopting a keto lifestyle.

 

Pros of the Ketogenic Diet

• Weight Loss: One of the primary benefits of the keto diet is its ability to promote weight loss. Reducing carbohydrate intake and increasing fat consumption allows the body to enter a state of ketosis where it burns fat for fuel instead of glucose. This can lead to significant weight loss, especially in the initial stages of the diet.

 

• Better Blood Sugar Control: The keto diet can help stabilize blood sugar levels and improve insulin sensitivity, making it beneficial for individuals with type 2 diabetes or prediabetes. Minimizing carbohydrate intake reduces blood glucose spikes, leading to better overall glucose management.

 

• Improved Mental Clarity and Focus: Many people on the keto diet have improved cognitive function and mental clarity. Ketones, produced during ketosis, are an efficient fuel source for the brain, which can boost focus, concentration, and overall mental performance.

 

• Increased Energy Levels: As the body adapts to burning fat for fuel, many individuals experience sustained energy levels throughout the day. This can lead to improved physical performance and endurance, especially in low-intensity aerobic exercises.

 

• Reduced Inflammation: The keto diet can help reduce inflammation in the body, which is linked to various chronic diseases. Cutting out processed foods and sugars lowers inflammatory markers and promotes overall health.

 

Cons of the Ketogenic Diet

• Keto Flu: One of the most common challenges when starting the keto diet is the “keto flu.” This term refers to a group of symptoms that some people experience during the initial adaptation phase, including fatigue, headaches, dizziness, nausea, and irritability. These symptoms typically occur as the body adjusts to using fat for energy instead of carbs but usually subside within a few days to a week.

 

• Digestive Issues: Some individuals may experience digestive problems such as constipation or diarrhea when first transitioning from a standard American diet to the keto diet. These issues are often due to the body’s adjustment to an increased intake of fats and usually resolve as the body adapts. However, this should also be temporary if there are no other root causes at play.

 

• Overconsumption of Nuts and Other Plant Toxins: While nuts are a popular snack on the keto diet, overconsumption can lead to high amounts of anti-nutrients such as lectins, phytic acid, oxalates, and tannins. These compounds can interfere with nutrient absorption and cause digestive discomfort and other issues in some individuals. Other plant anti-nutrients, glyphosate exposure, and toxins found across all plant-based foods can also trigger issues in certain individuals.

 

What Is a Low-Carb Diet?

A low-carb diet focuses on reducing carb intake to help the body use fat as its primary energy source. Unlike the keto diet, which aims for a specific low level of carbs to induce ketosis, low-carb diets offer more flexibility in carb consumption, typically allowing between 50 to 150 grams of carbs per day. This diet focuses on whole, unprocessed foods, including lean meats, fish, eggs, vegetables, nuts, seeds, and healthy fats such as olive oil and avocado.

 

The primary goal of a low-carb diet is to manage and stabilize blood sugar levels, which can aid in weight loss and improve overall metabolic health. Reducing carbohydrate intake helps the body experience fewer blood sugar spikes, leading to more stable insulin levels. This helps reduce cravings and can promote a feeling of fullness, which supports weight management.

 

What Are the Pros and Cons of a Low-Carb Diet?

The low-carb diet has also become increasingly popular for its potential health benefits and effectiveness in weight management. While the low-carb diet offers several advantages, it also comes with its own set of challenges. Here, we explore the pros and cons of adopting a low-carb diet.

 

Pros of a Low-Carb Diet

• Greater Flexibility: Low-carb diets allow for a wider variety of foods, including some fruits, vegetables, and grains that are typically restricted on a keto diet. The less restrictive nature of low-carb diets may make it a more sustainable option for individuals who don’t have deeper health concerns.

 

• Moderate Ketosis: A low-carb diet doesn’t require strict macronutrient tracking to stay in ketosis, making it less stressful to manage. Some individuals might still experience mild benefits of ketosis, such as improved mental clarity and energy levels.

 

Cons of a Low-Carb Diet

• May Not Be Restrictive Enough: For chronic conditions, deeper health issues, and identifying food sensitivities, a low-carb diet often isn’t restrictive enough to support optimal healing or symptom relief.

 

• Higher Carb Content Compared to Keto and Carnivore: The higher carb content compared to keto and carnivore diets may still be problematic for certain individuals and their wellness goals.

 

What’s the Difference Between Low-Carb and Keto?

The low-carb and keto diets are both popular diets known for their potential health benefits and weight loss effects. Although both diets focus on reducing carb intake, they differ significantly in their goals, macronutrient compositions, and physiological effects.

 

Macronutrient Composition

Low-Carb Diet: A low-carb diet typically involves reducing carb intake to about 50 to 150 grams per day, allowing for more flexibility in food choices. Protein and fat intake can vary, but the emphasis is on reducing carbs while still incorporating a balanced intake of proteins and fats.

 

Keto Diet: The keto diet is more restrictive, with carb intake usually limited to 20 to 50 grams per day. This significant reduction in carbs forces the body into a state of ketosis, where it burns fat for fuel instead of glucose. The macronutrient breakdown is approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

 

Goals and Mechanisms

Low-Carb Diet: The primary goal of a low-carb diet is to improve metabolic health and facilitate weight loss by reducing blood sugar spikes and insulin levels. This diet helps to stabilize energy levels and may be easier to stick to compared to more restrictive diets.

 

Keto Diet: The main objective of the keto diet is to enter and maintain ketosis. In this metabolic state, the body produces ketones from fat in the liver, which become the primary energy source. Ketosis can increase fat burning, improve mental clarity, and provide sustained energy levels.

 

Food Choices

Low-Carb Diet: A low-carb diet offers more flexibility, allowing for a variety of foods, including lean meats, fish, eggs, non-starchy vegetables, nuts, seeds, and some fruits. It also permits moderate consumption of dairy products and low-carb grains.

 

Keto Diet: The keto diet requires a more stringent selection of foods to maintain ketosis. It focuses on high-fat foods such as fatty meats, avocados, oils, butter, and nuts. Non-starchy vegetables are allowed, but fruits are typically limited due to their higher carbohydrate content.

 

Health Benefits

Low-Carb Diet: Low-carb diets are known for their effectiveness in weight loss, blood sugar control, and improved heart health. They can reduce triglycerides and help stabilize blood glucose levels.

 

Keto Diet: The keto diet shares many benefits with low-carb diets but offers additional advantages due to ketosis. These include improved mental clarity, sustained energy, and greater fat loss. The diet has also been used therapeutically for conditions such as epilepsy, certain cancers, and neurological disorders.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, centered around animal-derived foods, offers various adaptations to cater to individual health objectives and personal requirements. Each variant has unique characteristics:

 

The Beef-Only Carnivore Diet

Focused exclusively on beef consumption, this model is favored for its simplicity and effectiveness, particularly in elimination protocols aimed at addressing autoimmune or chronic conditions. To achieve nutritional completeness, a broader range of meats should be introduced over time.

 

The Lion Diet

Representing a more stringent carnivore diet, the lion diet restricts intake to ruminant meats, salt, and water. It serves as an introductory phase in elimination diets, with the possibility of gradually reincorporating other meats. Ideal for individuals targeting autoimmune and gut health recovery.

 

The Nose-to-Tail Carnivore Diet

Advocating for the consumption of the entire animal, including organ meats, this approach ensures a holistic nutrient profile. Caution is necessary with liver and kidney intake to avoid potential vitamin A toxicity and other nutrient imbalances, especially in those with specific liver issues.

 

The Meat-Only Carnivore Diet

This version includes all types of animal muscle meats while excluding organ meats, dairy, and eggs, suiting those seeking a comprehensive elimination diet who are certain of their muscle meat tolerance.

 

The Zero-Carb Carnivore Diet

Targeting foods with minimal to no carbohydrate content, this diet incorporates dairy, eggs, and all types of meat, focusing primarily on meat and animal fats. It may include seasonings and is suited for individuals without autoimmune or significant chronic health concerns who can digest dairy and/or eggs well.

 

The Carnivore Keto Diet

Merging keto diet principles with the carnivore approach, this low-carb, high-fat diet simulates fasting benefits while allowing for a wider variety of low-toxicity keto-friendly foods, such as avocados and coconut oil. Recommended for those who are metabolically sound and have addressed their chronic health issues.

 

The Carnivore-Ish Keto Diet

Offering more dietary leniency, this variation integrates additional keto elements while still emphasizing animal-based foods. It allows for the inclusion of keto sweeteners, some nuts, and other keto-friendly options, making it ideal for metabolically healthy individuals without food addiction concerns.

 

Animal-Based Diet

Broadening the scope beyond strict carnivore guidelines, this diet focuses on animal products while permitting fruits, honey, and raw dairy. From our clinical observations, only metabolically flexible individuals and elite athletes do well on this diet. We generally don’t recommend this variation generally because of the risks of mixing fruit with high fat.

 

By tailoring the carnivore diet to individual needs, our practice supports a range of health goals, from managing chronic conditions to optimizing metabolic health, ensuring a personalized approach to wellness.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet has gained attention for its many health benefits. Here, we explore the numerous benefits associated with the carnivore diet:

 

1. Weight Loss: One of the most prominent benefits of the carnivore diet is its capability for weight loss. Eliminating carbohydrates allows for the reduction of insulin levels, a hormone that promotes fat storage. Lower insulin levels help the body access stored fat for energy, leading to weight loss. Additionally, the high protein content of the diet increases satiety, making individuals feel fuller for longer and reducing overall calorie intake.

 

2. Improved Mental Clarity and Mood: Many individuals experience increased mental clarity and improved mood. The absence of sugar and refined carbohydrates prevents blood sugar spikes and crashes, which can cause brain fog and mood swings. The diet’s high-fat content provides a steady source of energy for the brain, which can improve cognitive function and emotional stability.

 

3. Enhanced Digestion: The carnivore diet can improve digestive health by eliminating foods that commonly cause gastrointestinal issues, such as fiber-rich plants, gluten, and certain carbs. Many individuals with irritable bowel syndrome (IBS), bloating, and other digestive disorders find relief by switching to a carnivore diet. Meat is easier to digest for many people, reducing bloating and discomfort.

 

4. Reduction in Inflammation: Chronic inflammation is a root cause of many diseases, including arthritis, heart disease, and autoimmune conditions. The carnivore diet can help reduce inflammation by triggering ketosis and eliminating plant toxins, anti-nutrients, and processed foods that can trigger inflammatory responses. Additionally, omega-3 fatty acids found in fatty fish and grass-fed meats have anti-inflammatory properties that can further reduce inflammation.

 

5. Stable Blood Sugar Levels: Eliminating carbohydrates altogether helps further maintain stable blood sugar levels. This is particularly beneficial for individuals with type 2 diabetes or insulin resistance. The diet’s focus on protein and fat ensures a slow and steady release of glucose into the bloodstream, preventing spikes and crashes associated with carbohydrate consumption.

 

6. Increased Muscle Mass and Strength: High protein intake is crucial for muscle growth and maintenance. The carnivore diet, being rich in high-quality animal protein, provides all the essential amino acids needed for muscle repair and growth. This can lead to increased muscle mass and strength, which is beneficial for overall health and physical performance.

 

7. Simplified Eating and Improved Adherence: The carnivore diet simplifies eating by eliminating the need to count calories or track macronutrients. With a limited range of foods to choose from, meal planning and preparation become straightforward. This simplicity can improve dietary adherence and make it easier for individuals to stick to the diet long-term.

 

8. Autoimmune Disease Management: Individuals with autoimmune diseases, such as rheumatoid arthritis and lupus, have shown symptom improvement on the carnivore diet. By eliminating plant foods that can trigger autoimmune responses, the diet can help reduce symptoms and improve the quality of life for those with autoimmune conditions.

 

9. Dental Health: The carnivore diet can also benefit dental health. Carbohydrates, especially sugars, contribute to tooth decay and gum disease by feeding harmful bacteria in the mouth. Eliminating these foods reduces the risk of dental issues and promotes healthier teeth and gums.

 

10. Hormonal Balance: The diet’s high-fat content supports hormonal health by providing the building blocks for hormone production. Healthy fats, such as those found in animal products, are essential for the synthesis of hormones for instance testosterone and estrogen, which play crucial roles in various bodily functions.

 

You can learn more about the benefits of the carnivore diet here.

 

The Carnivore Diet vs. Low-Carb and Keto

The carnivore diet, low-carb diet, and keto diet all focus on reducing carb intake, but they differ significantly in their approach and specifics. The carnivore diet is, in essence, a subset of low-carb and keto diets, given its near-zero carbohydrate content, but it distinguishes itself through its exclusive focus on animal-derived foods.

 

Here, we explore the similarities, differences, and unique benefits of the carnivore diet compared to low-carb and keto diets.

 

Carnivore Diet as a Low-Carb and Keto Diet

 

 

A low-carb diet typically restricts carb intake to around 50 to 150 grams per day, emphasizing a balance between proteins and fats while still incorporating some carbs from vegetables, fruits, and select grains. The main objectives of this diet are to reduce blood sugar spikes, improve insulin sensitivity, and support weight loss efforts.

 

In contrast, the keto diet is more restrictive with carbs, usually limiting them to just 20 to 50 grams per day. This severe reduction in carbs is designed to induce ketosis—a metabolic state where the body shifts from using glucose to burning fat for energy. The macronutrient composition of a keto diet generally includes about 70-75% fat, 20-25% protein, and only 5-10% carbohydrates.

 

The carnivore diet takes an even more extreme approach by eliminating all plant-based foods, focusing exclusively on animal products such as meat, fish, eggs, and dairy products, depending on the variation. As a result, this diet is inherently very low in carbohydrates, often containing fewer than 10 grams of carbs per day, which aligns with the principles of both low-carb and keto diets. The high intake of fat and protein induces and maintains ketosis, making the carnivore diet effectively a form of the keto diet.

 

Limitations of Low-Carb and Keto Diets

Low-carb and keto diets, although effective in reducing carbohydrate intake, still include certain plant-based foods and processed products that can contain inflammatory substances, sugars, and anti-nutrients. For example, vegetables high in oxalates, lectins, and phytic acid are allowed on these diets, yet they can irritate the gut and cause inflammation, especially in sensitive individuals.

 

Additionally, many plant-based foods, even those allowed on low-carb and keto diets, can be exposed to glyphosate—a herbicide linked to various health concerns. Nuts, seeds, and certain grains permitted on these diets can contain aflatoxins, toxic compounds produced by certain molds that pose serious health risks. These factors highlight potential concerns with the inclusion of certain foods in low-carb and keto diets.

 

How the Carnivore Diet Is Different

 

 

The carnivore diet completely eliminates processed foods and sugars, which are known contributors to chronic inflammation and metabolic disorders. Focusing exclusively on whole, unprocessed animal products, this diet removes these harmful components, promoting a cleaner and more natural approach to nutrition.

 

Another significant benefit of the carnivore diet is the absence of plant anti-nutrients. Excluding all plant-based foods removes compounds such as oxalates, lectins, and phytic acid, which can interfere with nutrient absorption and cause digestive distress. The emphasis on animal-based nutrients ensures better bioavailability and absorption, supporting overall health.

 

Additionally, the carnivore diet reduces glyphosate and toxin exposure commonly found in plant-based foods. This minimizes the risk of ingesting glyphosate, which has been linked to various health issues, including endocrine disruption and gut microbiome imbalance.

 

Overall, the carnivore diet is ideal for healing and achieving optimal wellness. Its focus on nutrient-dense animal products provides high-quality proteins and fats essential for bodily functions while promoting a stable metabolic state without the fluctuations caused by carbohydrate intake. The absence of inflammatory plant compounds and processed foods allows the body to heal from chronic inflammation and other diet-related issues, supporting long-term health and well-being.

 

How to Choose Between Low-Carb, Keto, and Carnivore Diets

 

 

Choosing between low-carb, keto, and carnivore diets depends on your current health status, wellness goals, and personal preferences and tolerances. Each diet has unique benefits and challenges, but the carnivore diet should be prioritized for all healing efforts. This approach can serve as a powerful tool to reset your health and address chronic conditions.

 

Carnivore Diet for Healing

The carnivore diet’s strict approach removes potential inflammatory foods, sugars, plant anti-nutrients, glyphosate exposure, and other toxins such as aflatoxins. For individuals with autoimmune conditions, chronic inflammation, gut health issues, or other chronic conditions, the carnivore diet can provide significant relief and promote healing. The goal is not to eat this way long-term but to use it as a temporary measure to allow your body to heal and achieve optimal wellness.

 

Transitioning to Keto or Low-Carb

Once you have achieved your health goals with the carnivore diet, you can choose to either continue with this way of eating or transition to a broader keto or low-carb diet, depending on your personal preferences and tolerances.

 

The keto diet is an excellent option for those who want to maintain ketosis while enjoying a wider variety of foods. This diet includes high-fat foods, moderate proteins, and very low carbs, allowing for the inclusion of low-toxicity keto-friendly options such as avocados, nuts, and some dairy. It continues to support weight management, stable blood sugar levels, and sustained energy, making it a viable long-term approach for many.

 

On the other hand, a low-carb diet offers even more flexibility, permitting a moderate intake of carbohydrates from vegetables, fruits, and certain grains. This approach is ideal for those who prefer more variety in their diet and have accomplished a certain level of healing while still benefiting from reduced carb intake.

 

Personalization Is Key

Ultimately, choosing the right diet should be personalized based on your current health status, wellness goals, and personal preferences. Start with the carnivore diet for healing, then transition to a keto or low-carb diet as needed. Tailoring your dietary approach allows you to achieve optimal health and maintain it in a way that suits your lifestyle and nutritional needs.

 

Closing Thoughts on Low-Carb vs. Keto vs. Carnivore Diets

The low-carb and keto diets both focus on reducing carb intake to improve health and support weight management, but they differ in specifics, goals, and carb restriction. A low-carb diet typically limits carbs to 50-150 grams per day, aiming to reduce blood sugar spikes and insulin levels, which can aid in weight loss and metabolic health. It allows for some carbs from vegetables, fruits, and certain grains while emphasizing proteins and fats.

 

Conversely, the keto diet is more restrictive, limiting carbs to 20-50 grams per day to induce ketosis, a state where the body burns fat for fuel instead of glucose. Its macronutrient breakdown is about 70-75% fat, 20-25% protein, and 5-10% carbs, promoting fat burning, mental clarity, and stable energy levels.

 

Both diets have limitations. They can include plant-based foods and processed products with inflammatory substances, sugars, and anti-nutrients such as oxalates and lectins. They may also expose individuals to toxins such as glyphosate in plant foods and aflatoxins in nuts, seeds, and grains. The carnivore diet offers further healing benefits and is ideal for those who aren’t metabolically flexible and require deeper support.

 

Choosing between low-carb and keto should be based on individual health status, goals, and preferences. Both offer significant benefits but need commitment and careful planning for balanced nutrition and long-term sustainability. Prioritizing a carnivore diet for initial healing and then transitioning to low-carb or keto if you choose to can provide a structured path to optimal health.

 

Work With Our Trusted Carnivore Diet Functional Nutritional Therapy Practitioners

The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving clients from around the globe. We’re passionate about helping our clients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to providing the resources you need to support your wellness goals. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.