What Can I Eat on a Ketovore Diet?

According to anecdotal reports, the ketovore diet offers a less restrictive alternative to the strict carnivore diet while still delivering the benefits of ketosis. The primary focus of a ketovore diet is consuming animal products, with the strategic addition of some low-carb plant foods.

Quick Summary

The ketovore diet blends elements of keto and carnivore, focusing primarily on animal products while allowing small amounts of low-carb plant foods. This high-fat, moderate-protein, and very low-carb approach aims to maintain ketosis for weight management, energy, and overall metabolic health. It provides more dietary flexibility than a pure carnivore regimen without the broader plant intake of a standard ketogenic diet.

Key Points

• Ketovore is a hybrid diet: It combines the high-fat, low-carb principles of keto with the primary animal-based focus of the carnivore diet.

• Emphasize animal products: The majority of your plate should consist of meat, fish, eggs, and full-fat dairy, providing essential fats and protein.

• Incorporate limited low-carb plants: A small number of low-carb vegetables (spinach, broccoli), berries (strawberries, raspberries), and healthy fats (avocado, olive oil) are permitted for flavor and extra nutrients.

• Aim for ketosis: Like the standard keto diet, ketovore's goal is to keep carbohydrate intake low enough (typically under 50g net carbs) to trigger fat-burning ketosis.

• Prioritize whole foods: The diet focuses on minimally processed, nutrient-dense animal and plant foods, avoiding refined sugars and grains.

• Offers more variety than carnivore: Ketovore is a more flexible and potentially more sustainable option for those who find a pure carnivore diet too restrictive.

• Potential benefits include weight loss and mental clarity: Many report benefits like weight management, improved blood sugar control, and increased energy levels.

The ketovore diet, also known as the keto carnivore diet, occupies a flexible middle ground between the highly restrictive carnivore diet and the more inclusive standard keto plan. It prioritizes high-quality animal proteins and fats while permitting a select, small amount of low-carb plant foods. This balance makes it a sustainable option for those seeking the metabolic benefits of ketosis with slightly more variety than a zero-carb approach. The key is to emphasize nutrient-dense, whole foods, avoiding processed items and sticking to a very low carbohydrate intake, typically under 50 grams per day.

The Core Principles of Ketovore Eating

To succeed on the ketovore diet, it is essential to understand its foundational principles. It’s not just about what you eat, but how the food choices influence your metabolism. The diet leverages the body's ability to enter ketosis, where it burns fat for fuel instead of glucose, and combines it with the simplicity of an animal-based diet.

Prioritize Animal Products

The bulk of your calories should come from animal-based foods. This provides the high fat and moderate protein content necessary for maintaining ketosis. Nutrient-dense options, including organ meats, are especially beneficial for a complete nutritional profile.

Incorporate Healthy Fats

Beyond the fat found in animal products, healthy fats from specific plant sources are included to ensure satiety and provide essential fatty acids. This is a primary differentiator from a strict carnivore diet.

Add Low-Carb Plants Selectively

Small portions of low-carb vegetables, berries, and seasonings are acceptable. These additions provide extra fiber, vitamins, and flavor, making the diet more sustainable for some individuals.

What to Eat: A Ketovore Food List

Here is a comprehensive breakdown of foods you can enjoy on a ketovore diet:

• Meats: Fatty cuts of beef (ribeye, chuck steak), lamb, pork, and game meats provide excellent protein and fat. Ground meats and roasts are also staples.
• Poultry: Chicken (especially fatty cuts like thighs and wings) and turkey.
• Fish and Seafood: Wild-caught fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. Shellfish like shrimp and oysters are also great choices.
• Organ Meats: Liver, heart, and kidney are highly nutrient-dense options that provide crucial vitamins and minerals often lacking in muscle meats alone.
• Eggs: Pasture-raised eggs are a perfect source of protein and healthy fats, suitable for any meal.
• Dairy (Full-Fat): Full-fat cheese, butter, ghee, and heavy cream are acceptable for those who tolerate dairy well. Aged and fermented options are often easier to digest.
• Healthy Oils: Extra virgin olive oil, avocado oil, and coconut oil.
• Avocados: This is one of the few fruits allowed, prized for its high monounsaturated fat content and creamy texture.
• Low-Carb Vegetables: Non-starchy vegetables like spinach, kale, lettuce, broccoli, cauliflower, asparagus, and bell peppers can be consumed in small amounts.
• Berries (in moderation): Blackberries, raspberries, and strawberries are low in carbs and high in antioxidants, making them a suitable treat.
• Spices and Herbs: Using liberal amounts of spices like salt, pepper, garlic powder, and fresh herbs adds flavor without extra carbs.
• Beverages: Water, bone broth, black coffee, and unsweetened tea are your primary drink options.

How Ketovore Compares to Other Low-Carb Diets

To better understand the ketovore approach, it's helpful to see how it stacks up against its parent diets: standard keto and carnivore.

Feature	Ketovore Diet	Standard Ketogenic Diet	Carnivore Diet
Carbohydrates	Very low (typically under 20g net carbs).	Low (20-50g net carbs).	Zero-carb.
Food Variety	Primarily animal-based with minimal low-carb plants.	Wider variety of low-carb vegetables, nuts, and seeds allowed.	Exclusively animal products.
Fats	High fat, mainly from animal sources and some plant oils.	High fat from a broader mix of animal and plant sources.	High fat, strictly from animal sources.
Flexibility	Moderate. Less restrictive than carnivore, more focused than standard keto.	Highest flexibility of the three, but requires careful macro tracking.	Very low. Most restrictive of all low-carb diets.
Nutrient Sourcing	Primarily animal foods with supplemental vitamins and fiber from plants.	Balanced through a wider array of low-carb plant and animal foods.	All nutrients from animal products; supplementation may be necessary.
Potential Digestion	Can help improve GI issues for those sensitive to fibrous plants.	Higher fiber from plants can aid digestion for many individuals.	Potential for constipation due to zero fiber.

Sample Ketovore Meal Plan

Here is a simple example of what a day of ketovore eating might look like:

Breakfast

• Option 1: Scrambled eggs cooked in butter, served with two slices of bacon.
• Option 2: Coffee with heavy cream or butter, accompanied by some cheese slices.

Lunch

• Option 1: A large grilled salmon fillet cooked in olive oil, served over a bed of spinach with a drizzle of olive oil.
• Option 2: Bunless burgers with cheese and mushrooms, served with a side of steamed broccoli topped with butter.

Dinner

• Option 1: Pan-seared ribeye steak cooked in tallow, with a small side of roasted asparagus.
• Option 2: A hearty bowl of bone broth with shredded beef and a few chunks of cooked cabbage.

Snacks (Optional)

• Hard-boiled eggs.
• A handful of macadamia nuts or pecans.
• Small portion of berries with heavy cream.

Conclusion

The ketovore diet represents a compelling compromise for those who find the strictness of a pure carnivore diet unsustainable but desire a more animal-focused approach than standard keto. By focusing on high-quality meats, eggs, fish, and dairy, and strategically incorporating healthy fats and a small amount of low-carb vegetables and berries, you can achieve and maintain ketosis. This eating style can potentially lead to weight loss, reduced inflammation, and increased mental clarity, offering a flexible yet highly effective path toward your health goals. However, like any restrictive diet, consulting a healthcare professional is wise to ensure it aligns with your individual needs. By sticking to whole, nutrient-dense foods, the ketovore diet can be a delicious and sustainable long-term eating plan.

How to Get Started on a Ketovore Diet

Transitioning to a ketovore diet is a gradual process. Begin by reducing your carbohydrate intake significantly, moving away from grains, sugar, and starchy vegetables. Focus on creating meals centered around fatty cuts of meat and eggs. As your body adapts to burning fat for fuel, you can introduce small amounts of low-carb vegetables like leafy greens for extra nutrients. Always listen to your body, stay well-hydrated, and track your progress. Over time, you will find the right balance of animal and plant foods that works best for you and your goals.

Potential Considerations

While many people report positive experiences, the diet can pose challenges. Those with kidney issues, for instance, should approach high-protein diets cautiously. The limited fiber intake may also lead to initial digestive changes or constipation. As with any dietary shift, paying attention to how your body responds and addressing any side effects is crucial. Regular monitoring of key health markers, such as cholesterol, is also recommended.

Final Thoughts on Ketovore

Ultimately, the ketovore diet is a personalized eating style. It empowers you to harness the fat-burning power of ketosis with a simplified, animal-based framework. The small addition of specific plant foods makes it more palatable and ensures a greater nutrient diversity than a strict carnivore approach. For those coming from a high-carb diet, it offers a dramatic metabolic shift. For those already in ketosis, it refines the approach toward higher nutrient density. Explore different combinations of meats, seafood, fats, and low-carb vegetables to find the meals that energize you and support your well-being. A useful resource for those starting out can be found here: Ketovore Diet: A Guide to Combining Keto and Carnivore Eating Styles.

Frequently Asked Questions

What is the difference between ketovore and standard keto?

Ketovore is a more restrictive version of keto that prioritizes animal products and only allows minimal amounts of low-carb plant foods like leafy greens and berries. Standard keto allows a wider variety of low-carb plants, including more nuts, seeds, and non-starchy vegetables.

Are dairy products allowed on ketovore?

Yes, full-fat dairy products such as cheese, butter, and heavy cream are generally allowed on the ketovore diet, assuming you tolerate them well. Some aged cheeses contain minimal lactose.

Can I eat vegetables on ketovore?

Yes, but in limited quantities. The diet focuses on animal products, but small amounts of low-carb vegetables like spinach, broccoli, cauliflower, and asparagus are acceptable.

How many carbs can I have on ketovore?

To stay in ketosis, most people on a ketovore diet keep their net carbohydrate intake below 20-50 grams per day. This is achieved by limiting or avoiding most plant foods.

Do I need to count calories on ketovore?

While calorie counting isn't the primary focus, the diet's high-fat and moderate-protein composition often promotes satiety, naturally leading to a reduced calorie intake without constant tracking.

Is ketovore good for weight loss?

Many proponents find ketovore effective for weight loss. By maintaining ketosis, the body is trained to burn fat for fuel. The focus on high-satiety foods also helps reduce hunger and cravings.

Is the ketovore diet sustainable long-term?

For many, ketovore offers a more sustainable balance than a strict carnivore diet due to its greater food variety. However, the restrictive nature means it may not be suitable for everyone long-term, and it is best to consult a healthcare professional.