Keto vs Carnivore: A comparison of two popular low-carb diets

What will you learn from the article?

What are the keto diet and the carnivore diet?

The keto diet and the carnivore diet are two popular dietary approaches that prioritize minimizing carbohydrate consumption to promote metabolic health, but they differ significantly in their underlying structure, food choices, and overall principles. While both diets aim to shift the body away from relying on glucose for energy, the keto diet achieves this through a strategic balance of macronutrients—high fat, moderate protein, and low carbohydrates—while the carnivore diet takes a more extreme approach, eliminating all plant-based foods and relying solely on animal products. These differences result in distinct impacts on nutritional diversity, metabolic states, and potential health outcomes.

Definition of the Ketogenic Diet

The ketogenic diet emphasises low carbohydrates, moderate protein and high fat to induce ketosis, a metabolic state in which the body burns fat for fuel. Typically, less than 5–10% of daily calories come from carbohydrates, with most calories coming from fats and protein intake is kept moderate.

What is ketosis and how does it work in the body?

Ketosis occurs when carbohydrate intake is restricted and the body is forced to use stored fat for energy. The liver converts fat into ketones, which serve as an alternative source of energy, especially for the brain.

Ketosis isn’t a modern discovery—historically, it has been used as a therapeutic approach. In the 1920s, doctors began using the ketogenic diet to treat epilepsy, particularly in children who were resistant to medication. This medical use laid the groundwork for the diet’s modern popularity.

The most important principles of the ketogenic Diet

• Macronutrient composition: Usually, 70-80% fat, 10-20% protein, and 5-10% carbohydrates. 
• Inclusion of diverse foods: Emphasis on healthy fats (avocado, nuts, oils), moderate protein (meat, fish, eggs), and low-carb vegetables (leafy greens, broccoli).

Types of ketogenic diets

As discussed previously, there are 4 main variants of the ketogenic diet, one which is the high-protein keto diet, which also includes the carnivore diet.

Definition of the carnivore diet

The carnivore diet is a purely animal-based diet in which all plant-based foods are omitted. It is generally high in protein and fat and consists exclusively of meat, fish, eggs and animal products such as butter and bone marrow. Unlike the keto diet, this diet does not have strict macronutrient ratios but it is naturally very low in carbohydrates. 

What are the characteristics of a diet based exclusively on meat and animal products?

The carnivore diet consists of meat, fish, eggs, and fats from animal origin. Depending on individual preference, dairy products and organ meats are also often used. However, The macronutrient ratio can vary, but it generally leans toward higher protein and moderate to high fat, with virtually zero carbs. While there’s no set macro ratio, most people on a carnivore diet tend to consume more protein than on a typical keto diet.

The Main Assumptions of the Carnivore Diet

• Elimination of Plant Foods: Avoids all vegetables, fruits, grains, and legumes.
• Focus on Animal Products: Prioritizes nutrient-dense foods like organ meats and fatty cuts of meat.
• Minimal Meal Complexity: Simplifies meal planning by limiting choices.

It may seem extreme, irrational and dangerous, but Dr. Georgia Ede, a Harvard-trained  psychiatrist and nutrition specialist, believes the carnivore diet is particularly useful for people with complex medical,mental and inflammatory conditions. She says the diet eliminates potential plant-based irritants, making it easier to identify food sensitivities. She also points out that plant-based antinutrients and modern processed foods contribute to the development of leaky gut syndrome, which has been linked to autoimmune diseases and mental health disorders.

What do the keto diet and the carnivore diet have in common?

Both the ketogenic and carnivore diets share foundational principles focused on low carbohydrate intake and the prioritization of nutrient-dense, whole foods. These approaches aim to shift the body’s metabolism away from carbohydrate dependency, promoting fat and protein as primary sources of energy. Despite their differences, both diets emphasize reducing processed and plant-based foods, offering potential benefits such as improved metabolic health, enhanced energy levels, and better overall well-being. Below are the key similarities between the two diets.

The low carb nature of both diets

Both diets drastically reduce carbohydrate intake, which can lead to an improvement in blood sugar levels and insulin sensitivity.

Induction of ketosis

While ketosis is the main goal of the ketogenic diet, the carnivore diet can also induce ketosis due to its low carbohydrate content, especially if it focuses on fatty meats. Remember that there is no way to know if you are in ketosis and your ketone levels without proper measurement. You can measure ketones in the blood using the GluKeto Meter or in urine using ketone test strips. 

The importance of fats and proteins in both diets

Both diets rely on fat and protein as the main macronutrients. Fats serve as the main source of energy, while proteins are crucial for muscle maintenance and other bodily functions. When Paleo or Keto didn’t bring the benefits you hoped for, the carnivore diet can be tried.

Minimizing plant-based and processed foods

Both diets advocate eliminating processed foods and reducing reliance on plant-based carbohydrates to promote a whole-food, nutrient-dense diet. Plant-free diets efficiently eliminate multiple culprits all at once – grains, legumes, sugar, plant toxins, and nearly all antinutrients. If plants are hard on your body, excluding them for a while, may offer a unique therapeutic advantage.

What are the differences between the keto diet and carnivore diet?

While the ketogenic and carnivore diets share some similarities, they differ significantly in their approach to food choices, macronutrient distribution, and overall sustainability. These differences influence how each diet fits into individual lifestyles and nutritional needs. Below are the key distinctions between the two dietary approaches.

Differences in the consumption of vegetables and plant-based products

• Keto diet: Includes low-carb vegetables such as spinach and zucchini as an important source of vitamins and fiber.
• Carnivore diet: Excludes all plant products and relies entirely on nutrients from animals. 

Differences in the supply of macronutrients (proteins, fats, carbohydrates)

• Keto diet: Balanced supply of macronutrients with a focus on a high fat content and moderate proteins.
• Carnivore diet: Usually contains more protein and saturated fats and little to no carbohydrates.

Resistance to restrictions – Which diet is more demanding?

The extreme restriction of food options on the carnivore diet can be more challenging to many people than the ketogenic diet, which allows for more variety.

Approach to Supplementation

• Keto Diet: may require supplementation of electrolytes and vitamins to compensate for reduced carbohydrate intake.
• Carnivore diet: Often requires additional nutrients, such as vitamin C, which are not present in a meat only diet

Despite the exclusion of plant-based foods, many people on the carnivore diet do not experience vitamin C deficiencies. Animal-based foods, particularly organ meats like liver, contain small but bioavailable amounts of vitamin C, which might explain why deficiencies are rare among long-term adherents.

What Are the Benefits of the Ketogenic Diet?

The ketogenic diet offers a wide range of health benefits by promoting fat metabolism, supporting brain health, and improving metabolic markers. Its emphasis on low-carbohydrate, nutrient-rich foods helps achieve and sustain better overall health. Below are the key benefits of the ketogenic diet.

• Weight loss and fat burning: The ketogenic diet promotes fat loss by encouraging the body to use stored fat as energy.
• Supporting brain health (e.g. in the treatment of epilepsy): Ketones are an efficient source of energy for the brain and are used in the treatment of neurological disorders such as epilepsy.
• Lowering blood sugar levels and improving insulin resistance: By minimizing carbohydrate intake, the keto diet can stabilize blood sugar levels and improve  insulin sensitivity.
• The importance of vegetables as a source of micronutrients: Low-carb vegetables provide important vitamins, minerals and fiber that support overall health.

What makes the carnivore diet different to Keto?

The carnivore diet stands out for its unique approach to nutrition, focusing exclusively on animal-based foods and eliminating all plant-based ingredients. This extreme dietary shift offers distinct benefits and simplifies dietary choices, while potentially addressing specific health concerns. Below are the defining aspects of the carnivore diet.

• Improved gut health by eliminating fiber: For some people, cutting out fiber and plant-based foods can alleviate digestive issues such as bloating and gas.
• Easier meal planning: The carnivore diet simplifies food choices and makes meal planning easy and stress-free.
• No need to restrict saturated fat Intake: The carnivore diet incorporates saturated fats as an important source of energy without the restrictions often found in other diet plans.
• Possible benefits for people with autoimmune diseases: Avoiding plant-based foods that may contain pro-inflammatory substances could benefit people with autoimmune diseases. For instance, the paper “Case report: Carnivore-ketogenic diet for the treatment of inflammatory bowel disease: a case series of 10 patients” explores the potential benefits of a carnivore-ketogenic diet (CKD) as a therapeutic approach for patients with inflammatory bowel disease (IBD). This dietary intervention consisted of consuming primarily animal-based foods (meat, fish, eggs, and some animal fats). Most patients experienced a reduction in symptoms, including decreased abdominal pain, improved bowel habits, and reduced inflammation markers. There were limitations in the study such as the small sample size (10 patients), the lack of control group or randomized design, warranting further exploration in clinical settings.

Carnivore Diet – Possible Problems

While the carnivore diet offers unique benefits, it also comes with potential challenges and risks. Understanding these issues can help individuals make informed decisions about whether this approach aligns with their health goals and dietary needs. Below are some of the most common problems associated with the carnivore diet.

• Constipation and vitamin deficiency: The lack of fiber and plant-based nutrients can lead to constipation and potential micronutrient deficiencies.
• Limited food variety:  The lack of variety can make it difficult to sustain the diet in the long term and can lead to deficiencies if not properly balanced (such as vitamin C and potassium).
• Potential concerns: Studies have linked high intake of processed meats (like bacon or sausage) and red meats, and a low intake of fiber to an increased risk of colorectal cancer. The carnivore diet could also shift the gut microbiome to favor bacteria associated with higher production of carcinogenic metabolites (e.g., secondary bile acids). While ketosis (a feature of the carnivore diet) might have anti-inflammatory effects, a lack of diverse dietary inputs could also limit protective microbial diversity. Unfortunately, modern carnivore diets are such a new concept that no rigorous clinical trials yet exist exploring its effects on human health.

How to Choose Between the Keto and Carnivore Diets and Transition Successfully?

The choice between these diets should depend on your personal health goals, dietary preferences and medical history.

Gradually reduce carbohydrates while increasing healthy fats to support the transition into ketosis. In the case of the carnivore diet, head to removal of all fruits, vegetables, grains, and legumes from your diet to focus exclusively on animal-based foods. Choose high-quality, grass-fed meats and include nutrient-dense organ meats for a well-rounded approach.

If your goal is to achieve ketosis, use tools like ketone strips or blood meters to monitor your progress.

Bilbiography