What Can You Eat on a Keto Carnivore Diet?

While standard ketogenic diets allow some plant-based foods, the keto carnivore diet is an even more restrictive eating plan that focuses exclusively on animal products to induce ketosis. This zero-carb approach aims to maximize the metabolic state of burning fat for fuel while removing plant-based antinutrients.

Quick Summary

The keto carnivore diet focuses entirely on animal products to achieve ketosis, maximizing fat and protein intake while strictly eliminating all plant-based foods like vegetables, fruits, and grains.

Key Points

• Core Foods: The keto carnivore diet includes all meats, fish, eggs, and animal fats, with an emphasis on fattier cuts to maintain ketosis.

• Ketosis Focus: Unlike standard carnivore, the keto carnivore approach intentionally prioritizes a higher fat intake to maximize the body's fat-burning state.

• Zero Plant Matter: This diet strictly eliminates all plant-based foods, including all vegetables, fruits, nuts, seeds, and grains, removing all carbohydrates.

• Dairy Varies: Limited, full-fat, and low-lactose dairy products are sometimes included, depending on individual tolerance and preferences.

• Nutrient Planning: With the exclusion of plants, careful meal planning is essential to incorporate nutrient-dense items like organ meats and bone broth to avoid deficiencies.

• Potential Risks: High saturated fat intake and a lack of fiber are potential concerns associated with the diet, emphasizing the need for professional guidance.

Understanding the Keto Carnivore Diet

The keto carnivore diet, often called "ketovore," is a fusion of the ketogenic and carnivore diets. The central principle is the elimination of all carbohydrates to induce ketosis, the metabolic state where the body burns fat instead of glucose for energy. By combining this with the carnivore diet's animal-only philosophy, practitioners create an extremely low-carb, high-fat, and moderate-to-high protein regimen. This diet excludes not only grains, sugars, and legumes but also all vegetables and fruits, making it one of the most restrictive eating plans available.

Proponents of the keto carnivore diet suggest that removing plant-based foods can offer benefits like reduced inflammation, improved digestion, and greater mental clarity, though much of the evidence is anecdotal. The diet prioritizes nutrient-dense animal foods, including fatty meats, organ meats, and eggs, to cover a broad spectrum of nutritional needs.

The Complete Keto Carnivore Food List

Following a keto carnivore diet means focusing solely on food derived from animals. The quality of these products is often emphasized, with many preferring grass-fed, pasture-raised, or wild-caught options for their potentially higher nutritional value.

Meats and Poultry

This category forms the backbone of the diet and is essential for providing protein and fat. Fattier cuts are often preferred to ensure adequate caloric intake.

• Beef (ribeye, ground beef, brisket, short ribs)
• Pork (chops, belly, ribs, bacon, ham)
• Lamb (chops, shanks, ground lamb)
• Chicken (thighs, wings, drumsticks, liver)
• Turkey (ground turkey, wings)
• Organ meats (liver, kidneys, heart, tongue, bone marrow)
• Game meats (venison, bison, elk)

Fish and Seafood

Fish and shellfish are excellent sources of protein and healthy fats, particularly omega-3s.

• Fatty fish (salmon, mackerel, sardines, trout)
• Shellfish (shrimp, lobster, crab, oysters, scallops)
• Canned fish (tuna, anchovies)

Animal Fats and Oils

Since the diet is high-fat, including pure animal fats is crucial for energy.

• Tallow
• Lard
• Ghee
• Butter
• Duck fat

Dairy (Limited)

Many followers of this diet, especially those with lactose intolerance, limit or exclude dairy. However, some include low-lactose, full-fat options.

• Hard cheeses (cheddar, parmesan)
• Heavy cream
• Some fermented dairy (sour cream, plain yogurt)

Other Allowed Items

• Eggs
• Bone broth
• Salt and black pepper
• Water

What to Avoid on a Keto Carnivore Diet

The list of foods to avoid is extensive, as it includes anything not from an animal source. Some followers also exclude certain processed animal products with added ingredients.

• All vegetables (including low-carb options like broccoli, spinach, and cauliflower)
• All fruits (including berries, apples, and citrus)
• Grains (bread, pasta, rice, oats, quinoa)
• Legumes and Beans (lentils, chickpeas, peanuts)
• Nuts and Seeds (almonds, walnuts, chia seeds, flaxseeds)
• Plant-based oils (olive oil, coconut oil, avocado oil)
• All sugars and sweeteners (honey, maple syrup, agave, artificial sweeteners)
• Processed foods with added sugars or non-animal ingredients
• High-lactose dairy (milk, soft cheeses)
• Alcohol, coffee, and tea (for a stricter approach)

Keto Carnivore vs. Standard Carnivore Diet

While both diets focus on animal products, there are slight variations in practice. Understanding these can help you decide which is a better fit for your goals and tolerance.

Feature	Keto Carnivore Diet	Standard Carnivore Diet
Primary Goal	Maintain ketosis with an animal-based diet.	Eat only animal products, with ketosis often as a secondary outcome.
Fat Intake	Actively emphasizes higher fat intake for fuel, often prioritizing fatty cuts and added fats.	High fat intake is a result of eating animal foods, but less strict emphasis on fat-to-protein ratio.
Protein Intake	High, but balanced with high fat to maintain ketosis. Excessively high protein can inhibit ketosis via gluconeogenesis.	High protein intake is the core of the diet; less concern over macro ratios.
Dairy Inclusion	Often allows low-lactose, full-fat dairy to help meet fat macro goals.	Varies by individual, with many excluding dairy completely due to potential inflammatory or digestive issues.
Flexibility	Less flexible than keto but potentially more flexible than strict carnivore variants (e.g., Lion Diet).	Very rigid in its definition, removing all plant matter and potentially dairy.

A Sample Keto Carnivore Meal Plan

Here is an example of a weekly meal plan, focusing on variety within the animal-based restrictions.

Day 1:

• Breakfast: Scrambled eggs cooked in butter with bacon.
• Lunch: Leftover steak from the previous night.
• Dinner: Ribeye steak with a side of tallow-fried bone marrow.

Day 2:

• Breakfast: Pork sausage patties.
• Lunch: Tuna salad (canned tuna, mayonnaise from animal fat) with cheese slices.
• Dinner: Lamb chops seared in ghee.

Day 3:

• Breakfast: Beef liver and eggs scrambled with butter.
• Lunch: Pulled pork shoulder.
• Dinner: Salmon filet baked in butter.

Day 4:

• Breakfast: Cheddar cheese omelet.
• Lunch: Beef jerky and hard-boiled eggs.
• Dinner: Ground beef and pork meatballs.

Day 5:

• Breakfast: Pork belly slices and fried eggs.
• Lunch: Chicken wings tossed in melted butter.
• Dinner: Cod with a lemon-butter sauce and a side of hard cheese.

Day 6:

• Breakfast: Steak and eggs.
• Lunch: Ground lamb patties.
• Dinner: Beef roast cooked with bone broth.

Day 7:

• Breakfast: Scrambled eggs with heavy cream and bacon.
• Lunch: Sardines and cheese crisps.
• Dinner: Pork chops with butter.

Conclusion

Navigating what you can eat on a keto carnivore diet is a journey into a highly restrictive, yet structured, eating plan. By focusing on fatty meats, fish, eggs, and animal fats, individuals can achieve and maintain ketosis while eliminating all plant-based foods. This approach offers a simple framework for meals, though it requires careful planning to ensure adequate nutrient intake from various animal sources, including organ meats. As with any significantly restrictive diet, it is crucial to consult a healthcare professional to discuss potential risks and determine if this nutritional path aligns with your long-term health goals, especially regarding nutrient deficiencies and heart health risks. While it can deliver benefits for some, its sustainability and overall health impact remain subjects of ongoing debate within the medical community.

Harvard Health offers additional context on the carnivore diet and its potential health implications.

Frequently Asked Questions

Is the keto carnivore diet the same as the regular carnivore diet?

No, while both are based on animal products, the keto carnivore diet, or ketovore, is more specifically focused on achieving and maintaining ketosis by balancing high fat with moderate protein intake. The standard carnivore diet has a less strict macronutrient ratio.

Can I eat cheese on a keto carnivore diet?

Some followers include low-lactose, full-fat cheeses like cheddar or parmesan. However, many strictly avoid all dairy to minimize carbohydrate intake and potential inflammation. Individual tolerance is a key factor.

What kind of fats are allowed on this diet?

Only fats derived from animal sources, such as tallow, lard, ghee, and butter, are permitted. Plant-based oils like olive or coconut oil are excluded.

Do I need to eat organ meats on this diet?

While not strictly required, organ meats like liver, kidneys, and heart are highly recommended. They are exceptionally nutrient-dense and help to compensate for vitamins and minerals (like vitamin C and folate) that are typically found in plant foods.

Is alcohol permitted on a keto carnivore diet?

For a strict keto carnivore approach, all forms of alcohol are typically avoided. Many alcoholic beverages are not carb-free, and some proponents avoid them entirely as they are not from an animal source.

What can I drink besides water?

Water and bone broth are the primary beverages. Some include black coffee or tea, but more restrictive followers may avoid them as they are plant-based.

Is this diet sustainable long-term?

Long-term sustainability varies greatly among individuals. Its restrictive nature can make it challenging to maintain socially and in the long run. Many people transition to a less restrictive ketovore diet over time.