Takeaways:
- The carnivore diet and keto diet are both low carb diets that can lead to weight loss and improved health.
- The main difference between the carnivore diet vs keto diet is that the carnivore diet eliminates all plant foods, while the keto diet allows for some low carb vegetables and other plant based foods.
- Both diets can be effective for burning fat and improving blood sugar control, but the carnivore diet may be more restrictive and potentially lead to nutrient deficiencies.
If you’re looking to lose weight and improve your health, you may have heard of the carnivore diet and the keto diet. Both of these dietary patterns have gained popularity in recent years for their potential health benefits, but they differ in some key ways.
In this article, I’ll break down the main differences between the carnivore diet vs keto diet, including their macronutrient breakdowns, allowed foods, and potential health benefits and drawbacks. By the end, you’ll have a better understanding of which diet may be right for you and your individual needs and goals.
What is the Carnivore Diet?
The carnivore diet is a highly restrictive elimination diet that consists of eating only animal products, such as meat, fish, eggs, and some dairy products. This means that all plant foods, including fruits, vegetables, grains, legumes, nuts, and seeds, are completely eliminated from the diet.
The main premise behind the carnivore diet is that humans are designed to thrive on animal foods and that many of the health issues we face today can be attributed to the consumption of processed foods and plant toxins. By eliminating these foods and focusing solely on nutrient-dense animal products, proponents of the carnivore diet believe that we can optimize our health, improve digestion, and reduce inflammation in the body.
What is the Keto Diet?
The keto diet, short for ketogenic diet, is a high fat, moderate protein, low carb diet that aims to put the body into a state of ketosis. In ketosis, the body burns fat for fuel instead of glucose, which can lead to weight loss and other potential health benefits.
On the keto diet, the macronutrient breakdown typically looks like this:
- Fat: 70-80% of daily calories
- Protein: 20-25% of daily calories
- Carbohydrates: 5-10% of daily calories (usually less than 50 grams per day)
To achieve and maintain ketosis, the keto diet focuses on high fat foods like meat, fish, eggs, dairy products, nuts, seeds, and healthy fats like avocado and olive oil. Some low carb vegetables and fruits are also allowed in moderation, but starchy vegetables, grains, legumes, and sugar are generally avoided.
Carnivore Diet vs Keto Diet: Key Differences
While the carnivore diet and keto diet share some similarities, there are some key differences between the two that are worth noting. Here are the main ways that the carnivore diet vs keto diet compare:
1. Macronutrient Breakdown
One of the main differences between the carnivore diet vs keto diet is their macronutrient breakdowns. While both diets are low carb, the carnivore diet is a zero carb diet that consists entirely of animal products, while the keto diet allows for a small amount of carbs from low carb plant foods.
On the carnivore diet, there is no set macronutrient breakdown, as the focus is simply on eating only animal foods. However, because animal products are naturally high in protein and fat and low in carbs, the macronutrient breakdown on the carnivore diet tends to be higher in protein and lower in fat compared to the keto diet.
2. Allowed Foods
Another key difference between the carnivore diet vs keto diet is the allowed foods. On the carnivore diet, only animal products are allowed, which means that all plant foods are eliminated. This includes not only starchy vegetables and fruits, but also non-starchy vegetables, nuts, seeds, and even some low carb plant foods like avocado and olive oil.
On the keto diet, on the other hand, a wider variety of foods are allowed, as long as they fit within the macronutrient guidelines. This means that keto dieters can still enjoy some plant based foods like low carb vegetables, nuts, seeds, and healthy fats in moderation.
3. Potential Health Benefits
Both the carnivore diet and keto diet have been associated with various potential health benefits, including:
- Weight loss: By reducing carbohydrate intake and increasing fat and protein intake, both diets can lead to weight loss and improved body composition.
- Improved blood sugar control: By limiting carb intake, both diets can help regulate blood sugar levels and improve insulin sensitivity, which may be particularly beneficial for people with type 2 diabetes or other metabolic disorders.
- Reduced inflammation: Some research suggests that the carnivore diet and keto diet may help reduce inflammation in the body, which is linked to various chronic health conditions like heart disease, cancer, and autoimmune disorders.
However, it’s worth noting that the carnivore diet may be more effective for some of these potential health benefits compared to the keto diet, particularly when it comes to reducing inflammation and improving gut health. This is because the carnivore diet eliminates all plant foods, which can be sources of antinutrients and other compounds that may contribute to inflammation and digestive issues in some people.
4. Potential Drawbacks
While both the carnivore diet and keto diet can offer some potential health benefits, they also come with some potential drawbacks and risks that are worth considering. Here are a few potential drawbacks of each diet:
Carnivore Diet:
- Nutrient deficiencies: By eliminating all plant foods, the carnivore diet may increase the risk of certain nutrient deficiencies, particularly in vitamins and minerals that are primarily found in fruits and vegetables, such as vitamin C and potassium.
- Difficulty sustaining long-term: The carnivore diet is a highly restrictive elimination diet that may be difficult to sustain long-term, both from a practical and social perspective.
- Potential digestive issues: Some people may experience digestive issues like constipation or diarrhea when first starting the carnivore diet, particularly if they are not used to eating such a high amount of animal protein and fat.
Keto Diet:
- Keto flu: Some people may experience flu-like symptoms like fatigue, headaches, and nausea when first starting the keto diet, which is often referred to as the “keto flu.”
- Difficulty maintaining long-term: Like the carnivore diet, the keto diet can be difficult to maintain long-term, particularly if you have a hard time sticking to the strict macronutrient guidelines.
- Potential nutrient deficiencies: While the keto diet allows for some plant based foods, it still eliminates or severely restricts many nutrient-dense foods like fruits, starchy vegetables, and whole grains, which may increase the risk of certain nutrient deficiencies if not properly planned.
Carnivore Diet vs Keto Diet: Which One is Right for You?
So, which diet is right for you: the carnivore diet or the keto diet? The answer ultimately depends on your individual needs, preferences, and health goals.
If you have a history of digestive issues or autoimmune disorders and are looking for a more targeted elimination diet to identify potential food sensitivities or reduce inflammation, the carnivore diet may be worth considering. However, it’s important to work with a qualified healthcare provider to ensure that you are still meeting your nutritional needs and to monitor for any potential adverse effects.
If you are looking for a more flexible low carb diet that still allows for some variety in your food choices, the keto diet may be a better fit. The keto diet can still offer many of the same potential health benefits as the carnivore diet, such as weight loss and improved blood sugar control, while allowing for a wider range of foods and potentially being more sustainable long-term.
Ultimately, the best diet is one that is balanced, sustainable, and tailored to your individual needs and preferences. Whether you choose the carnivore diet, the keto diet, or another approach altogether, the key is to focus on nourishing your body with whole, minimally processed foods and listening to your body’s signals of hunger, fullness, and satisfaction.
Frequently Asked Questions (FAQs)
1. Can I eat dairy on the carnivore diet?
While some carnivore dieters choose to include dairy products like butter, cheese, and heavy cream in their diet, others may find that they are sensitive to dairy and prefer to eliminate it altogether. If you do choose to include dairy in your carnivore diet, it’s important to choose high-quality, minimally processed options and listen to your body’s responses.
2. Is the carnivore diet safe long-term?
There is currently limited research on the long-term safety and efficacy of the carnivore diet, so it’s difficult to say whether it is safe to follow long-term. Some potential concerns with following the carnivore diet long-term include the risk of nutrient deficiencies, particularly in vitamins and minerals that are primarily found in plant foods, as well as the potential for adverse effects on gut health and digestion. It’s important to work with a qualified healthcare provider if you are considering following the carnivore diet long-term.
3. Can I eat vegetables on the keto diet?
Yes, you can eat some vegetables on the keto diet, as long as they are low carb and fit within your daily carbohydrate intake goals. Some examples of keto-friendly vegetables include leafy greens like spinach and kale, cruciferous vegetables like broccoli and cauliflower, and other non-starchy vegetables like zucchini and bell peppers.
4. How long does it take to see results on the carnivore diet or keto diet?
The timeline for seeing results on the carnivore diet or keto diet can vary depending on individual factors like starting weight, calorie intake, and adherence to the diet. Some people may start to see weight loss and other benefits within the first few weeks, while others may take longer to see noticeable changes. It’s important to remember that sustainable weight loss and health improvements take time and consistency, and to focus on making long-term lifestyle changes rather than quick fixes.
5. Can I combine the carnivore diet and keto diet?
While it is possible to combine elements of the carnivore diet and keto diet, such as focusing on high fat, low carb animal foods, it may not be necessary or beneficial for most people. The carnivore diet is already a highly restrictive elimination diet, and adding additional restrictions from the keto diet may increase the risk of nutrient deficiencies and make the diet even more difficult to sustain long-term. If you are interested in combining elements of both diets, it’s important to work with a qualified healthcare provider to ensure that you are still meeting your nutritional ne