What is the ketovore diet?
As a hybrid of the ketogenic and carnivore diets, the ketovore approach focuses primarily on animal products while allowing limited low-carb plant foods. The aim is to achieve ketosis, a metabolic state where the body burns fat for energy due to very low carbohydrate intake, typically under 20 grams daily. This differs from a strict carnivore diet which excludes all plant matter and a standard ketogenic diet that includes more low-carb plant varieties.
Core principles of the ketovore diet
- High fat and moderate to high protein intake.
- Strictly low carbohydrate consumption to maintain ketosis.
- Emphasis on animal-based foods like meat, fish, and eggs.
- Limited inclusion of low-carb plant foods for added variety and nutrients.
Potential benefits of the ketovore diet
Similar to its parent diets, the ketovore diet is associated with several potential benefits:
- Weight loss: Can lead to rapid initial weight reduction due to ketosis and reduced appetite.
- Improved metabolic health: May help regulate blood sugar and improve insulin sensitivity.
- Reduced inflammation: Eliminating certain foods may decrease inflammation in some individuals.
- Enhanced mental clarity: Some users report improved focus and energy levels.
- Digestive health: May alleviate issues for those sensitive to certain plant compounds.
Risks and safety concerns of the ketovore diet
Due to its restrictive nature, the ketovore diet presents notable risks and safety concerns:
- Nutrient deficiencies: Limiting diverse food groups can result in inadequate intake of essential vitamins, minerals (like magnesium and potassium), and vitamin C. Supplementation or careful planning is often necessary.
- Cardiovascular health: The high intake of saturated fat may raise LDL cholesterol in some individuals, potentially increasing the risk of heart disease.
- Kidney strain: High protein, coupled with potential dehydration, can stress the kidneys and increase the risk of kidney stones, particularly in individuals with pre-existing kidney issues.
- Digestive problems: Very low fiber content can lead to constipation and negatively impact gut health.
- Sustainability: The restrictive nature makes long-term adherence challenging, often leading to weight regain.
- "Keto flu": The body's adaptation phase can cause temporary symptoms like fatigue and headaches due to electrolyte imbalances.
Ketovore vs. Standard Keto vs. Carnivore: A comparison
| Feature | Ketovore Diet | Standard Ketogenic Diet | Carnivore Diet |
|---|---|---|---|
| Carb Intake | Very low (under 20g net carbs) | Very low (20-50g net carbs) | Zero to near-zero carbs |
| Primary Food Source | Animal foods, with limited low-carb plants | Fats, animal foods, and low-carb plants | Only animal products |
| Flexibility & Variety | Moderate: More flexible than carnivore, less than standard keto | High: Allows for a wide range of low-carb plant foods | Very low: Highly restrictive to animal products |
| Protein Level | Moderate to high | Moderate (15-20%) | High |
| Fiber Intake | Very low to low, depending on plant choices | Low, but higher than ketovore or carnivore | Zero fiber |
| Long-Term Risk | Risks include nutrient gaps, heart and kidney issues | Risks include nutrient deficiencies, kidney and heart issues | Risks include severe nutrient gaps, heart disease, sustainability |
Who should avoid the ketovore diet?
The ketovore diet is not suitable for everyone. Individuals with certain health conditions or life stages should avoid this diet or consult a healthcare professional first. These include:
- Pregnant or breastfeeding individuals.
- Those with kidney or liver disease.
- Individuals with a history of eating disorders.
- People taking certain medications, especially for diabetes.
- Underweight individuals.
Conclusion: Navigating the safety of the ketovore diet
While offering potential short-term benefits like weight loss and metabolic improvements, the long-term safety of the ketovore diet is not well-established. Significant risks include potential nutrient deficiencies, negative impacts on cardiovascular and kidney health, and challenges with sustainability. A balanced, sustainable, whole-food diet is generally considered safer and more effective for long-term health. Consulting a doctor or registered dietitian before starting the ketovore diet is highly recommended to assess individual health needs and risks. For further information on the risks of ketogenic diets, a review from Harvard Health is available(https://www.health.harvard.edu/heart-health/keto-diet-is-not-healthy-and-may-harm-the-heart).
