Ketovore vs. Keto: The Fundamental Difference
The primary distinction between a ketovore and a ketogenic diet lies in the degree of plant-based food restriction. While both diets aim to induce ketosis by restricting carbohydrates, the standard ketogenic diet incorporates a wide range of low-carb, plant-based foods, including leafy greens, vegetables, nuts, and seeds. The ketovore diet, however, is a hybrid approach, positioned between standard keto and the highly restrictive carnivore diet. It emphasizes consuming predominantly animal products like meat, fish, eggs, and some dairy, with minimal inclusion of low-carb plant foods. This focus on animal foods gives it the alternative name, 'keto-carnivore'.
Macronutrient Comparison
The difference in food focus leads to a divergence in typical macronutrient ratios. The standard ketogenic diet generally follows a ratio of 70–80% fat, 10–20% protein, and 5–10% carbohydrates. In contrast, the ketovore approach, being more meat-focused, tends to have a higher protein intake and a moderate fat intake, with an even lower carbohydrate count. This shift in macros can influence how the body achieves and maintains ketosis. For some, the higher protein on a ketovore diet can slightly impact ketone production due to gluconeogenesis, where the body converts protein into glucose.
Food Inclusions and Restrictions
To illustrate the difference in practice, a standard keto meal plan includes a variety of foods beyond just animal products. A typical day might feature a breakfast of eggs with sautéed spinach, a lunch salad with grilled chicken, avocado, and nuts, and a dinner of salmon with roasted broccoli. A ketovore diet, on the other hand, would heavily lean on meat. A ketovore breakfast might be steak and eggs, lunch could be a burger patty (without the bun), and dinner might be a fatty cut of beef. Minimal plant foods, such as a sprinkling of herbs for seasoning, are used.
Here is a comparison of typical food lists for each diet:
Standard Ketogenic Diet Food List
- Meats: Beef, poultry, pork, lamb.
- Fish: Salmon, mackerel, tuna.
- Eggs: Pastured or omega-3 eggs.
- Dairy: Butter, heavy cream, cheeses.
- Vegetables: Broccoli, cauliflower, spinach, asparagus, kale.
- Nuts & Seeds: Almonds, walnuts, chia seeds, flaxseeds.
- Healthy Fats: Olive oil, avocado oil, coconut oil.
- Fruits (Limited): Small portions of berries.
- Seasonings: Herbs and spices.
Ketovore Diet Food List
- Meats: Primarily fatty cuts of red meat, but also includes poultry and pork.
- Fish: Fatty fish like salmon.
- Eggs: Eggs.
- Dairy: Limited low-lactose options like hard cheese and butter.
- Vegetables: Minimal, and usually just for seasoning (e.g., garlic, herbs) or a very small portion of leafy greens.
- Nuts & Seeds: Generally avoided or used in very small amounts.
- Fats: Lard, tallow, and other animal fats.
- Fruits: Excluded entirely, except for possible rare use of low-carb varieties.
- Seasonings: Simple salt and pepper.
Benefits and Drawbacks
The benefits of ketosis, such as potential weight loss, improved blood sugar control, and reduced cravings, can be achieved on both diets. However, the additional restrictions of the ketovore diet offer different pros and cons. The ketovore diet, often seen as an elimination diet, is praised by some for its potential to improve digestive issues and identify food sensitivities by removing a wider range of potential irritants, such as plant compounds. Conversely, this restrictive nature can also lead to nutrient deficiencies, particularly in fiber, vitamin C, and other plant-derived antioxidants. Standard keto, with its greater variety, can mitigate these risks but may not offer the same potential benefits for those with specific plant sensitivities.
A Comparative Table: Ketovore vs. Keto
| Feature | Ketovore Diet | Standard Ketogenic Diet |
|---|---|---|
| Primary Focus | Heavily emphasizes animal-based foods. | Allows for a balanced mix of animal-based and plant-based low-carb foods. |
| Carbohydrate Limit | Extremely low (often <10g net carbs). | Low (typically 20-50g net carbs). |
| Plant Foods | Minimal, mostly for seasoning; treats plant foods as secondary. | Inclusive of a moderate amount of low-carb vegetables, nuts, and seeds. |
| Macronutrient Ratio | Higher protein, moderate fat, very low carb. | Higher fat, moderate protein, low carb. |
| Flexibility | More restrictive than keto; less sustainable for some. | More food variety; often easier for long-term adherence. |
| Potential Health Risks | Nutrient deficiencies (fiber, vit C) if not managed; kidney stress. | Electrolyte imbalances; digestive issues like constipation. |
Making the Right Choice for Your Health
Deciding between ketovore and keto ultimately depends on individual health goals, dietary preferences, and how your body responds. For those with significant digestive issues, inflammatory conditions, or known food sensitivities, a temporary trial of the more restrictive ketovore diet, potentially as an elimination protocol, might be beneficial under medical supervision. It provides a simpler, more streamlined approach that can pinpoint sensitivities.
However, for most people seeking the benefits of ketosis, the standard ketogenic diet offers a more varied and sustainable long-term eating pattern. The wider array of foods, including nutrient-dense vegetables, ensures a more balanced micronutrient intake and reduces the risk of long-term deficiencies. The greater flexibility also makes it easier to navigate social situations and prevent diet fatigue.
Before adopting either diet, it is crucial to consult with a healthcare provider or a registered dietitian, especially if you have pre-existing health conditions like kidney issues. They can help determine the safest and most effective strategy for your unique circumstances. Regardless of the path, both diets underscore the importance of eliminating processed foods and sugar in favor of whole, single-ingredient foods, a practice with well-documented health benefits. For more on the benefits of low-carb eating, review the findings from a study in The American Journal of Clinical Nutrition.
Conclusion
While both ketovore and keto diets operate on the principle of carbohydrate restriction to achieve ketosis, they differ significantly in their approach to plant-based foods. Keto is the more flexible option, incorporating low-carb vegetables, nuts, and seeds, which offers better long-term sustainability and nutrient diversity. Ketovore, a stricter hybrid of keto and carnivore, focuses almost exclusively on animal products, with minimal plant intake. This high-protein, very-low-carb approach can be effective for specific health goals like advanced elimination protocols but carries a higher risk of nutrient deficiencies. The right choice depends on your specific needs, health status, and what you can adhere to consistently and safely under professional guidance.
