The keto carnivore diet, often called the 'ketovore' diet, is an eating plan that merges the core tenets of two popular low-carb diets: the ketogenic diet and the carnivore diet. The standard carnivore diet is known for its extreme restriction, allowing only animal products like meat, fish, eggs, and some dairy. The keto carnivore approach, however, offers a slightly more flexible framework. It still relies on the metabolic state of ketosis, where the body burns fat for fuel, but it permits the strategic inclusion of certain nutrient-dense, low-carb plant foods that a strict carnivore diet would eliminate. This creates a more varied and potentially more sustainable eating pattern for some individuals while still adhering to a very low-carbohydrate intake.
What You Can Eat on a Keto Carnivore Diet
The foundation of the ketovore diet is animal-based products, similar to a traditional carnivore diet. The key distinction is the careful addition of a few plant-based foods that are compatible with maintaining a state of nutritional ketosis.
Animal Products:
- Meat: All types of meat are the centerpiece of this diet. This includes beef (steak, ground beef), pork (bacon, chops, ribs), lamb, chicken, and turkey. For higher nutritional value, many proponents favor high-quality options like grass-fed beef and pastured poultry.
- Organ Meats: Offal, such as liver, heart, and kidney, is highly encouraged for its dense nutritional profile, including vitamins and minerals that might be lacking in muscle meat alone.
- Fish and Seafood: Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids. Shellfish like crab, shrimp, and oysters are also included.
- Eggs: Pastured or omega-3-enriched eggs are a staple, offering a versatile source of fat and protein.
- Animal Fats: Cooking fats derived from animals, such as lard, tallow, and ghee, are preferred. Butter is also commonly used.
- Low-Lactose Dairy: Some individuals include low-lactose, full-fat dairy products in moderation, such as hard cheeses and heavy cream.
- Bone Broth: A nourishing liquid made from simmering animal bones and connective tissue, which can provide collagen and electrolytes.
Select Plant Foods (The 'Keto' Addition):
- Low-Carb Vegetables: Non-starchy vegetables like leafy greens (spinach, lettuce), broccoli, bell peppers, zucchini, and cauliflower can be included in small quantities.
- Low-Carb Fruits: Small portions of fruits very low in carbohydrates, such as blueberries, blackberries, and raspberries, are sometimes incorporated.
- Nuts and Seeds: Limited quantities of nuts and seeds like pecans, Brazil nuts, and flaxseeds can be used for extra fat and texture.
- Herbs and Spices: Unlike a strict carnivore diet, seasonings are typically allowed, offering more flavor variety.
A Comparison of Carnivore, Keto, and Ketovore
| Feature | Strict Carnivore | Standard Ketogenic (Keto) | Keto Carnivore (Ketovore) |
|---|---|---|---|
| Food Focus | Exclusively animal products. | High fat, moderate protein, very low carb. Includes plants. | Primarily animal products with select low-carb plants. |
| Carbohydrate Limit | Close to zero grams. | Typically under 50 grams per day. | Very low, similar to keto, but sourced from fewer plant types. |
| Food Variety | Highly restrictive. | More varied, includes a wide range of vegetables, nuts, and seeds. | More flexible than strict carnivore but less varied than standard keto. |
| Flexibility | Extremely rigid and challenging for social situations. | More flexible and adaptable to different lifestyles. | A middle-ground approach; offers some flexibility while remaining restrictive. |
| Nutritional Risks | High risk of nutrient deficiencies (fiber, Vitamin C). | Potential for micronutrient deficiencies if not well-planned. | Potential for nutrient gaps, though less severe than strict carnivore due to plant inclusions. |
Example Ketovore Meal Plan
A daily meal plan for a keto carnivore diet prioritizes animal proteins and fats. Here’s an example:
- Breakfast: Scrambled eggs cooked in butter, served with a side of sugar-free bacon. Drink coffee with a splash of heavy cream.
- Lunch: A turkey burger patty (without a bun) topped with melted cheddar cheese. A small side of avocado or keto-friendly spinach can be added.
- Dinner: A large grilled ribeye steak cooked in tallow, with a small portion of sautéed broccoli on the side.
- Snack: Beef jerky or a handful of pecans.
Potential Benefits and Drawbacks
Benefits:
- Weight Loss: Both the keto and carnivore approaches can promote weight loss by shifting the body to burn fat for fuel through ketosis and increasing satiety.
- Blood Sugar Control: The drastic reduction in carbohydrates can lead to improved blood sugar stability, which may benefit individuals with type 2 diabetes or insulin resistance.
- Reduced Inflammation: For those sensitive to certain plant compounds, eliminating a broad range of plant foods may lead to reduced inflammation and symptom relief.
Drawbacks:
- Nutrient Deficiencies: Restricting fruits and many vegetables can lead to deficiencies in important micronutrients, fiber, and beneficial plant compounds. Organ meats can help mitigate some of this, but supplementation may still be necessary.
- Digestive Issues: The absence of dietary fiber can cause issues with bowel regularity, such as constipation.
- Heart Health Concerns: A diet high in saturated fat and cholesterol from animal products raises some concerns about heart health, though research on this is evolving.
- Sustainability: The restrictive nature of the diet can make it difficult to follow long-term, especially in social situations.
How to Approach a Keto Carnivore Diet
If you are considering a keto carnivore diet, it is crucial to proceed with caution and preparation. Consultation with a healthcare professional or registered dietitian is highly recommended to ensure it's appropriate for your individual health status, especially if you have pre-existing conditions like kidney or heart disease. A well-planned approach involves monitoring nutrient intake, considering supplements if necessary, and prioritizing high-quality animal sources, including organ meats for maximum nutrition. Listening to your body is essential, as the transition to ketosis can cause temporary side effects known as the 'keto flu'.
For more in-depth information on nutrition, the National Institutes of Health provides extensive resources on dietary strategies and potential health impacts.
Conclusion
The keto carnivore diet represents a middle path between the standard ketogenic diet and the highly restrictive carnivore diet, offering a way to stay in ketosis while incorporating a few select plant foods. While proponents cite benefits like weight loss and improved blood sugar, the diet carries significant risks, including potential nutrient deficiencies and long-term sustainability challenges. It is an extreme eating pattern that requires careful management and professional guidance to minimize health risks. A more balanced dietary approach with a wider variety of foods is often more sustainable and beneficial for long-term health.
