The Keto vs. Carnivore Diet

One of the most frequently asked questions we encounter is about the differences between the ketogenic (keto) and carnivore diets. With so much information available, it can be challenging to determine which diet is best suited for your health goals and lifestyle. Both diets emphasize low-carbohydrate (carb), high-fat eating patterns, but there are key distinctions that may make one more suitable for you than the other.

 

We’ll explore the differences, benefits, and nuances of the keto and carnivore diets. Whether you’re just starting your journey toward better health or looking to refine your current eating habits, understanding these two powerful diets can help you make an informed decision.

 

Choosing the right diet is essential for finding an approach that aligns with your unique needs and helps you achieve sustainable, long-term results. Let’s take a closer look into what sets these diets apart and which might be the best fit for you.

 

What Is a Keto Diet?

The keto diet, short for ketogenic diet, is a low-carb, high-fat diet that shifts your body into a state of ketosis. In ketosis, your body burns fat for fuel instead of relying on glucose from carbs. This metabolic shift is achieved by drastically reducing carb intake and increasing the consumption of healthy fats, leading the body to produce ketones, which are used as an alternative energy source. By maintaining this state, the keto diet aims to promote efficient fat-burning while offering a structured approach to low-carb eating that can be adapted to various health goals.

 

What Are the Benefits of the Keto Diet?

The keto diet offers a wide range of benefits, extending beyond the well-known advantages of managing epilepsy, supporting mental health, and aiding in the treatment of chronic illnesses. While these are significant, the keto diet’s impact can be seen across various areas of health, from metabolic efficiency to enhanced athletic performance and more.

 

Epilepsy Management

One of the most established benefits of the keto diet is its effectiveness in managing epilepsy, particularly in children who do not respond well to traditional medications. The diet helps to reduce the frequency and severity of seizures by altering the brain’s energy source from glucose to ketones, which can stabilize neuronal activity.

 

Mental Health Support

The keto diet has also gained attention for its potential to support mental health. Reducing inflammation and stabilizing blood sugar levels can help alleviate symptoms of mood disorders such as depression and anxiety. Additionally, the consistent supply of ketones to the brain can enhance cognitive function, potentially improving focus, memory, and overall mental clarity.

 

Chronic Illness Support

Beyond epilepsy and mental health, the keto diet offers significant benefits for managing chronic illnesses. For individuals with type 2 diabetes, the diet can lead to improved blood sugar control, reduced reliance on medications, and, in some cases, even complete remission. The diet’s ability to lower inflammation and oxidative stress also makes it a valuable tool in managing conditions such as heart disease, polycystic ovary syndrome (PCOS), and certain types of cancer.

 

Weight Loss and Metabolic Health

One of the primary reasons people turn to the keto diet is its effectiveness in promoting weight loss. Drastically reducing carb intake and increasing healthy fats encourages the body to burn fat for fuel, leading to significant and sustainable weight loss. Additionally, the diet helps to suppress appetite and reduce cravings, making it easier to adhere to a healthy eating plan.

 

The keto diet also supports metabolic health by improving insulin sensitivity and reducing the risk of metabolic syndrome. This cluster of conditions, including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels, increases the risk of heart disease, stroke, and type 2 diabetes. Addressing these factors can help prevent the development of these serious health issues.

 

Enhanced Athletic Performance

Contrary to the belief that athletes require a high-carb diet for optimal performance, the keto diet has been shown to enhance endurance in certain types of athletic activities. Training the body to efficiently use fat as fuel can allow athletes to experience improved stamina and energy levels during prolonged exercise. Additionally, the diet’s anti-inflammatory properties can aid in quicker recovery times and reduce muscle soreness.

 

Neurological Protection

Emerging research suggests that the keto diet may offer protective benefits against neurodegenerative diseases such as Alzheimer’s and Parkinson’s. The diet’s ability to reduce inflammation, improve mitochondrial function, and provide a steady source of energy to the brain may help slow the progression of these conditions or even reduce the risk of developing them.

 

Improved Digestive Health

While not as widely discussed, the keto diet can also support digestive health. Eliminating processed foods and sugar, which are often the culprits behind digestive discomfort, and focusing on whole, nutrient-dense foods, allows individuals to experience reduced bloating, gas, and other digestive issues. Additionally, the diet’s emphasis on healthy fats can support gut health by promoting the production of bile and improving the absorption of fat-soluble vitamins.

 

Skin Health

Many people on the keto diet report improvements in their skin health. The reduction in sugar and processed foods can lead to clearer skin and a reduction in acne. The diet’s anti-inflammatory effects can also contribute to healthier skin by reducing redness and irritation.

 

Hormonal Balance

The keto diet can also play a role in balancing hormones, particularly in women. Stabilizing blood sugar levels and reducing insulin resistance can help regulate menstrual cycles and improve symptoms of conditions such as PCOS. Additionally, the emphasis on healthy fats supports the production of essential hormones, promoting overall hormonal health.

 

What Are the Limitations and Drawbacks of the Keto Diet?

 

 

While the keto diet offers numerous benefits, it’s important to consider its limitations and potential drawbacks, particularly for those exploring this way of eating for chronic illness. One of the primary concerns with the keto diet is that it still includes a significant amount of plant-based foods, which can introduce anti-nutrients into the body. Anti-nutrients, such as oxalates, phytates, and lectins, are compounds found in many plants that can interfere with the absorption of essential minerals and may contribute to inflammation and digestive issues in sensitive individuals. These substances can undermine some of the health benefits that the keto diet aims to provide.

 

Additionally, the reliance on plant-based foods in the keto diet can increase exposure to environmental toxins, such as glyphosate and aflatoxins. Glyphosate, a common herbicide used in agriculture, has been linked to various health concerns, including disruptions in gut health and carcinogenic effects. Even on a keto diet, which encourages whole, unprocessed foods, there is still a risk of consuming produce contaminated with glyphosate unless strict attention is paid to sourcing organic, non-GMO products. Aflatoxins, which are toxic compounds produced by certain molds, can also be present in nuts and seeds, both of which are often included in keto meal plans. These toxins have been associated with liver damage and an increased risk of cancer, presenting an additional risk factor for those on the keto diet.

 

From a carnivore diet perspective, the inclusion of these plant-based foods introduces unnecessary risks that can be avoided by adopting a meat-based diet. By relying solely on nutrient-dense animal foods, individuals can achieve optimal health without the potential drawbacks associated with the consumption of plant-based foods on the keto diet.

 

Moreover, the complexity of maintaining ketosis can also be seen as a limitation of the keto diet. Achieving and maintaining ketosis requires careful monitoring of carb intake, which can be challenging and restrictive for some individuals. This level of precision can lead to stress and anxiety about food choices, which may ultimately hinder the long-term sustainability of the diet. In contrast, the carnivore diet offers a simpler, more straightforward approach by eliminating the need to track macros or worry about hidden carbs in plant-based foods, making it easier for individuals to adhere to over the long term.

 

While the keto diet offers a range of benefits, it also comes with notable limitations and potential risks, particularly when it comes to the inclusion of plant-based foods and the associated exposure to anti-nutrients and environmental toxins. These drawbacks highlight the advantages of a meat-based diet, which aims to minimize these risks and provide a more straightforward path to optimal health.

 

What Is the Carnivore Diet?

 

 

The carnivore diet, often called the carnivorous way of eating or Carnivore, involves consuming only animal-based foods while excluding all plants and grains. Unlike keto and other low-carb diets, the carnivore diet is a strict zero-carb or nearly zero-carb approach, emphasizing animal proteins and fats as the primary sources of nutrition. There are several variations within the carnivore diet, each with different levels of restriction and specific food inclusions. Exploring these variations allows individuals to determine which version of the carnivore diet aligns best with their long-term sustainability and personal health goals.

 

What Are the Variations of the Carnivore Diet?

 

 

 

Here are some major variations of the carnivore diet:

 

• Beef-Only Carnivore Diet: This version focuses solely on beef, making it a straightforward option, especially beneficial for elimination diets. It’s often recommended for those dealing with autoimmune or chronic health conditions. While starting with beef can be effective, long-term success may require adding other meats for a more balanced nutrient intake.

 

• Lion Diet: The lion diet is a more restrictive form of the carnivore diet, consisting exclusively of ruminant meats, salt, and water. Often used in elimination protocols, it allows for the gradual reintroduction of other foods. This diet is particularly suitable for individuals with autoimmune conditions and those needing gut healing, due to its limited food scope.

 

• Nose-to-Tail Carnivore Diet: This approach encourages consuming all parts of the animal, including organs, to achieve a broader nutrient profile. However, caution is necessary when consuming organ meats such as liver and kidneys, especially for those with liver conditions, as excessive intake can lead to nutrient imbalances, such as vitamin A toxicity.

 

• Meat-Only Carnivore Diet: This variation includes all muscle meats while excluding organ meats, dairy, and eggs. It serves as a solid foundational elimination diet for those who tolerate muscle meats well.

 

• Zero-Carb Carnivore Diet: This diet focuses on foods that are entirely or nearly carb-free, including dairy, eggs, and all meats, with an emphasis on meat and animal fats. Seasonings are sometimes included. If you tolerate dairy and eggs and don’t have autoimmune or severe chronic health issues, this could be an effective choice.

 

• Carnivore Keto Diet: Combining elements of both the keto and carnivore diets, this low-carb, high-fat approach is designed to mimic the effects of fasting while providing more diet options with low-toxicity plant foods such as avocados and coconut oil. This diet is typically best suited for those who are metabolically healthy and have already addressed chronic health concerns.

 

• Carnivore-Ish Keto Diet: Offering even more flexibility, this variation incorporates additional keto elements while remaining focused on animal-based foods. It may include keto-friendly sweeteners, certain nuts, and other keto options, making it ideal for those who are metabolically healthy, free from food addiction issues, and have healed or are mostly healed from chronic conditions.

 

• Animal-Based Diet: This more inclusive approach centers on animal products but permits the addition of fruits, honey, and raw dairy. While this diet can work for individuals with high metabolic flexibility, such as elite athletes, it is not typically recommended, as it isn’t technically Carnivore and carries risks associated with combining high fat with carbs.

 

Selecting the right variation of the carnivore diet is key to reaching your health and wellness goals.

 

What Are the Benefits of the Carnivore Diet?

 

 

The carnivore diet is known for its exclusive health benefits. Here’s a closer look at some of the key health benefits associated with the carnivore diet.

 

Weight Loss and Body Composition

One of the most prominent benefits of the carnivore diet is its effectiveness in promoting weight loss. Eliminating carbs forces the body to rely on fat for fuel, leading to a state of ketosis. In this state, the body burns stored fat for energy, which can result in significant weight loss. Additionally, the carnivore diet is naturally satiating, meaning individuals are likely to feel fuller for longer periods, reducing the likelihood of overeating. The diet’s emphasis on high-quality animal proteins also supports muscle preservation and may improve body composition by reducing fat mass and increasing lean muscle.

 

Reduced Inflammation

The carnivore diet can be particularly beneficial for individuals dealing with chronic inflammation. Many plant-based foods contain anti-nutrients such as oxalates, lectins, and phytates, which can trigger inflammation in many individuals. Eliminating these foods can help reduce inflammation throughout the body. Moreover, the diet’s focus on nutrient-dense animal products, rich in omega-3 fatty acids and other anti-inflammatory compounds, further supports the reduction of inflammation, which is a common underlying factor in many chronic illnesses, including autoimmune diseases and metabolic disorders.

 

 

Improved Mental Clarity and Mood

A growing number of people report experiencing enhanced mental clarity and mood stabilization while following the carnivore diet. This improvement is attributed to several factors, including the diet’s impact on blood sugar levels. Without the fluctuations caused by carb consumption, blood sugar remains stable, reducing the risk of mood swings, brain fog, and energy crashes. Additionally, the carnivore diet provides a steady supply of essential fats and proteins, which are crucial for brain function. These nutrients support the production of neurotransmitters such as serotonin and dopamine, which play key roles in regulating mood and cognitive function.

 

Enhanced Digestive Health

For individuals suffering from digestive issues, the carnivore diet can offer relief. Eliminating fiber-rich plant-based foods, which can be difficult to digest and can contribute to gastrointestinal distress, simplifies the digestive process. Many people report improvements in conditions such as irritable bowel syndrome (IBS), bloating, and gas. The carnivore diet also supports gut health by reducing exposure to plant toxins and anti-nutrients, which can disrupt the gut microbiome and contribute to digestive discomfort.

 

 

Autoimmune Disease Management

For those with autoimmune diseases, the carnivore diet can be a powerful tool for managing symptoms. Autoimmune conditions are often triggered or exacerbated by inflammation and immune system dysregulation, which can be influenced by diet factors. Removing potentially inflammatory foods and focusing on nutrient-dense animal products can help calm the immune system and reduce autoimmune flare-ups.

 

Skin Health

The carnivore diet also contributes to clearer, healthier skin. Many people on this diet report reductions in acne, eczema, and other skin conditions. The absence of sugar and processed foods, combined with the anti-inflammatory properties of a meat-based diet, can lead to improved skin texture and appearance. Additionally, the high intake of collagen-rich animal products supports skin elasticity and hydration, further enhancing skin health.

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

 

What’s the Difference Between Keto and Carnivore?

The carnivore and keto diets share similarities, as both emphasize low-carb intake and high-fat consumption, but they differ significantly in their approach and what they include. While the carnivore diet can be considered a type of keto diet due to its extremely low carb content, the key distinctions lie in the specifics of food choices and daily carb limits.

 

Food Inclusions and Restrictions

The keto diet allows for a variety of foods, including both animal and plant-based sources. It encourages the consumption of meats, fish, eggs, dairy, non-starchy vegetables, nuts, seeds, and healthy fats such as avocado and olive oil. The primary goal is to keep carb intake low enough to induce and maintain a state of ketosis, where the body burns fat for fuel instead of relying on glucose from carbs. Typically, the keto diet restricts daily carb intake to about 20-50 grams, depending on individual factors and goals.

 

In contrast, the carnivore diet takes a more restrictive approach by eliminating all plant-based foods and focusing exclusively on animal products. This includes all types of meat, fish, eggs, and dairy, depending on individual tolerance. The carnivore diet is essentially a zero-carb diet, or nearly zero-carb, as it excludes all foods that contain carbs, even in minimal amounts. The only sources of nutrition in this diet come from animal proteins and fats, making it much more limited in variety compared to the keto diet.

 

Daily Carb Limits

The daily carb limit is another major difference between the keto and carnivore diets. On the keto diet, the goal is to restrict carbs to a level that allows the body to enter and stay in ketosis. This typically means consuming up to 50 grams of carbs per day, with some flexibility depending on individual metabolic needs and activity levels. This allows for the inclusion of low-carb vegetables, nuts, and small amounts of berries, which are excluded from the carnivore diet.

 

On the carnivore diet, the carb intake is practically zero. Focusing solely on animal-based foods eliminates all sources of carbs, pushing the body into a deeper state of ketosis. The lack of carbs in the carnivore diet means that followers rely entirely on fats and proteins for energy, which can result in a more sustained and pronounced ketosis compared to the more flexible keto diet.

 

Why the Carnivore Diet Is Ideal for Healing

 

 

The carnivore diet is often considered the most powerful therapeutic tool for healing due to its highly anti-inflammatory nature and its ability to eliminate many potential diet triggers of chronic conditions. While the keto diet offers numerous health benefits, the carnivore diet takes these benefits a step further by focusing exclusively on animal-based foods, which are inherently low in inflammatory compounds and rich in essential nutrients.

 

Inflammation is a common underlying factor in many chronic diseases, including autoimmune disorders, digestive issues, and metabolic conditions. The carnivore diet is uniquely positioned to combat inflammation because it eliminates all plant-based foods, which often contain anti-nutrients. These compounds can irritate the gut lining, contribute to systemic inflammation, and disrupt the absorption of vital nutrients. Removing these potential triggers allows the body to reduce inflammation more effectively than diets that include plant foods, even those as low-carb as the keto diet.

 

Animal-based foods, particularly those rich in omega-3 fatty acids, collagen, and essential amino acids, provide the building blocks for repairing and maintaining the body’s tissues. The high intake of these nutrient-dense foods on the carnivore diet supports the body’s natural healing processes, making it an ideal choice for those dealing with chronic inflammation and related conditions.

 

The carnivore diet offers a more powerful therapeutic approach than the keto diet because it simplifies the diet to the most basic, nutrient-dense foods available: animal products. This extreme form of elimination not only reduces exposure to potential allergens and irritants but also provides the body with a consistent source of bioavailable nutrients. This makes the carnivore diet particularly effective for individuals with autoimmune diseases, severe gut issues, or chronic health conditions that have not responded well to other diets, including keto.

 

Focusing solely on animal foods minimizes the variables that can interfere with healing, offering a clear path to understanding what truly nourishes the body and what may be contributing to ongoing health problems. For those seeking to heal from long-standing issues, the carnivore diet’s simplicity and focus on nutrient density make it a more potent therapeutic tool than the keto diet or any other diet that includes plant-based foods.

 

While the keto diet offers significant health benefits, the carnivore diet’s elimination of all potential diet triggers and its focus on highly bioavailable animal nutrients make it the most anti-inflammatory and powerful therapeutic diet available. For individuals seeking deep healing and resolution of chronic health issues, the carnivore diet provides a clear, effective path to achieving optimal health.

 

How to Choose Between Keto and Carnivore

When deciding between the keto and carnivore diets, it’s important to consider your individual health needs, goals, and current state of well-being. The carnivore diet is often the better choice for individuals dealing with multiple food sensitivities, autoimmune conditions, chronic health issues, or food addiction. For those seeking deep healing or who struggle with intense cravings and food addiction, the carnivore diet’s strict focus on nutrient-dense animal products can be a powerful tool for achieving lasting health improvements.

 

On the other hand, individuals who have made significant progress in their healing journey, don’t have food addiction issues, and are metabolically healthy may find the keto diet to be a more suitable option if they desire greater food variety. The keto diet allows for the inclusion of low-carb vegetables, nuts, seeds, and other keto-friendly foods, offering more flexibility and enjoyment while still supporting metabolic health. For those who have already addressed their underlying health concerns and are looking to maintain their well-being with a broader range of food choices, the keto diet can provide a balanced approach that continues to promote overall health and wellness.

 

We always recommend starting as strictly as possible so you’re able to identify any potential food sensitivities and personalize the right diet for you. Even if you decide to only try Carnivore for 30 or 60 days to start, this provides a great opportunity to see how your body responds to different ways of eating and the inclusion of different foods.

 

Closing Thoughts on the Keto vs. Carnivore Diet

In conclusion, both the keto and carnivore diets offer unique benefits and can be powerful tools for achieving better health. Whether you’re dealing with chronic health issues, food sensitivities, or simply seeking to optimize your well-being, choosing the right diet is crucial. The carnivore diet can be a game-changer for those needing deep healing and simplicity, while the keto diet offers a broader range of foods for those who have already achieved significant health progress and are looking to maintain it.

 

Working with a trusted nutritionist can provide the personalized guidance needed to determine which approach is best for you. A knowledgeable professional can help you navigate the many variations of the carnivore diet, including those that incorporate more keto-friendly foods, ensuring you find a sustainable path that aligns with your health goals and lifestyle.

 

Remember, the journey to better health is personal and unique, and having the right support can make all the difference. No matter where you are on your health journey, there’s a diet that can work for you, and with the right guidance, you can find the one that helps you thrive.

 

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 nuanced nutritional knowledge. 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.