As the name suggests, the keto carnivore diet (also known as the ketovore diet) is a combination of the keto diet and the carnivore diet.
The keto diet is a diet that transitions the body to a low-carb, high-fat eating regimen with the goal of entering the metabolic state of ketosis. In the state of ketosis, the body begins to break down fat into ketones, which your body becomes efficient at using for fuel. While offering many health and weight-loss benefits, the ketogenic diet can dramatically reduce blood sugar and insulin levels.
On the other hand, the carnivore diet is a zero-carb, zero-plant diet with the goal of eliminating all plant toxins and antinutrients from the body. All food intake is limited to meat, fish, eggs, and select dairy products with virtually zero carbs on the carnivore diet. Many carnivore diet advocates believe animal foods provide humans with the best nutrition.
Keto carnivore diet practitioners combine the two popular low-carb diets by picking the parts that work best for their bodies.
What is The Keto Carnivore Diet?
At its core, the keto carnivore diet is an ultra-low-carb diet that emphasizes the consumption of animal products. There are a few different ways to follow the keto carnivore diet, but most proponents take elements from each diet and combine them in a way that fits into their lifestyle.
Some people eat total carnivore for a portion of the week and transition to keto for the remainder. Others may primarily follow the carnivore diet and occasionally introduce vegetables and seasonings but limit carbohydrate intake to keep consistent with keto diet requirements.
Keto-carnivores combine aspects of both diets to best suit their bodies and lifestyles.
How to Follow the Keto Carnivore Diet
You'll primarily consume animal-based products with supplemental nutrient-dense whole foods if you're following the keto carnivore diet.
The carnivore diet is both tough and tender for the same reason: simplicity. The simplicity of eating strictly animal products makes deciding what's for dinner a breeze. But, it also runs the risk of becoming dull and even socially alienating due to the diet's restrictive nature.
The keto carnivore diet allows you to eliminate a massive portion of processed foods from your diet while still giving you the freedom to stray away from the limiting carnivore diet food and drink options. On a strict carnivore diet, you're forced to eliminate coffee, tea, seasonings, and more from your diet, which can be particularly difficult to sustain over an extended period of time.
Following a keto carnivore diet can alleviate many inconveniences that come with the carnivore diet to let you live a more palatable lifestyle.
What Is It Like To Eat Keto Carnivore?
The keto carnivore diet is completely customizable, provided that you follow the keto diet guidelines at the minimum. We've included a sample menu for one day below so you can see what keto carnivore eating is all about.
- Breakfast: Scrambled eggs and chives, bacon, and coffee
- Snack: Keto beef jerky and cottage cheese
- Lunch: Turkey burger patty and an avocado
- Dinner: Filet mignon, keto creamed spinach, and tea
Keto Carnivore Diet Food List
A keto carnivore diet allows for the consumption of keto-approved plant foods such as certain nuts, seeds, and non-starchy vegetables. We'll leave a food list below to help you better understand keto carnivore-approved foods.
Keto Carnivore Diet Foods to Eat:
- Meat: beef, lamb, pork, game, chicken, turkey, etc.
- Fish: salmon, tuna, mackerel, sardines, crab, etc.
- Animal Products: eggs, bone marrow, lard, bone broth, etc.
- Low-lactose dairy products: butter, heavy cream, hard cheese, etc.
- Low-carb vegetables: broccoli, bell peppers, zucchini, spinach, etc.
- Low-carb fruits: blueberries, blackberries, raspberries, and strawberries.
- Nuts, seeds, and healthy oils: flaxseeds, pecans, brazil nuts, coconut oil, etc.
- Seasonings: salt, black pepper, garlic powder, etc.
- Drinks: coffee, tea, water, etc.
Keto Carnivore Diet Foods to Avoid:
- Grains: wheat, rye, barley, corn, etc.
- Legumes and beans: black beans, baked beans, lentils, peas, etc.
- High-carb fruits: apples, bananas, grapes, pineapples, etc.
- High-carb vegetables: potatoes, yams, carrots, etc.
- Sugary sweets and snacks: breakfast cereal, sweetened yogurt, cookies, cakes, etc.
- Sweetened Beverages: cola, lemonade, margaritas, etc.
Keto Carnivore Diet Benefits
It's been reported that a high-protein, low-carb diet (like the keto carnivore diet) can effectively promote healthy weight loss, improve metabolic health, and enhance cognitive function.
Weight loss is associated with high-protein and high-fat diets because these macronutrients make you feel full for longer after meals. Additionally, protein may increase your metabolic rate, which can result in increased calorie burn.
The keto carnivore diet has been reportedly beneficial for heart health, blood sugar, and cholesterol. A diet low in carbohydrates and higher in fat has been shown to drastically improve the biomarkers associated with heart disease.
Since you eliminate sugar and most carbohydrates on a keto carnivore diet, it's not hard to understand why it's great for blood-sugar management. The less sugar and carbohydrates you consume, the less sugar in your bloodstream.
On a low-carb eating plan, many people also experience a decrease in total cholesterol, a decrease in triglycerides, and an increase in HDL.
A low-carb diet such as the keto carnivore diet may enhance cognitive functions. Studies show the ketogenic diet improves memory and is associated with improved memory performance in older adults at risk for Alzheimer's Disease.
The Bottom Line
The keto carnivore diet is a low-carb eating regimen that combines the keto diet and the carnivore diet. It has promising benefits for people who want to lose weight, improve metabolic health, and enhance cognitive function.
While it may not be sustainable for some people’s lifestyles and preferences, it could be beneficial for those looking to walk the line of the carnivore diet without having to commit to the extreme restrictions fully.
Check out our Carnivore Diet Vs. Keto Diet Blog Post to learn more about the similarities and differences of each diet.