Understanding the Ketovore Approach
A ketovore diet is an increasingly popular eating style that occupies a middle ground between the strict, all-animal carnivore diet and the more inclusive ketogenic diet. Followers prioritize high-fat, moderate-protein, and very low-carbohydrate intake, with the bulk of their calories coming from animal sources. Unlike pure carnivore, which eliminates all plant-based foods, the ketovore diet allows for the strategic addition of low-carb plant foods to add variety and potentially address nutrient gaps.
The primary metabolic goal of the ketovore diet is to achieve and maintain a state of ketosis, where the body burns fat for fuel instead of glucose. This is achieved by severely restricting carbohydrate intake, typically to under 50 grams of net carbs per day. For some, this hybrid approach is more sustainable than strict carnivore, making it a viable long-term eating strategy. The added flexibility can make social eating less challenging and provide a wider range of micronutrients.
Staple Foods for a Ketovore Diet
For anyone following a ketovore plan, the foundation of every meal is animal-based products. These foods are naturally high in fat and protein, which are essential for maintaining energy levels in ketosis.
- Meat: Prioritize fatty cuts of red meat, such as ribeye, ground beef, and brisket. Lamb, pork, bison, and venison are also excellent choices.
- Poultry: Chicken and turkey, especially fattier parts like thighs and wings, are a staple.
- Fish and Seafood: Fatty fish like salmon, mackerel, and sardines are rich in omega-3s. Other options include shrimp, crab, and scallops.
- Organ Meats: Liver, heart, and kidney are incredibly nutrient-dense and highly recommended for their high vitamin and mineral content.
- Eggs: A versatile and complete source of protein and fat, eggs can be enjoyed scrambled, fried, or in omelets.
- Animal Fats: Use fats like lard, tallow, ghee, and butter for cooking to increase fat intake and enhance flavor.
- Full-Fat Dairy: For those who tolerate it, full-fat cheese, butter, and heavy cream are included. Aged cheeses are often lower in lactose.
Low-Carb Plant Foods and Seasonings
This is where the ketovore diet differs significantly from pure carnivore. Small, strategic additions of plant foods are permitted, as long as they don't disrupt ketosis.
- Low-Starch Vegetables: Leafy greens (spinach, kale, arugula, lettuce), brassicas (broccoli, cauliflower, Brussels sprouts), and other above-ground vegetables (zucchini, asparagus, bell peppers) are acceptable in moderation.
- Herbs and Spices: These are allowed freely to add flavor without adding carbohydrates.
- Healthy Plant-Based Fats: Avocado and olive oil can be used for added fat, though animal fats are typically prioritized.
- Limited Berries: Very small amounts of low-sugar berries, like raspberries and blackberries, can be included occasionally.
Foods to Avoid on a Ketovore Diet
To maintain ketosis and benefit from the diet, certain foods must be eliminated or strictly limited.
- Sugars: All forms of sugar, including honey, maple syrup, and high-fructose corn syrup, are out.
- Grains: Wheat, rice, oats, bread, pasta, and cereals are all prohibited.
- Legumes: Beans, lentils, and peanuts are avoided due to their carbohydrate and lectin content.
- Starchy Vegetables: Potatoes, sweet potatoes, and corn are high in carbs and must be excluded.
- High-Sugar Fruits: Most fruits, aside from small portions of berries, are not consumed.
- Processed Foods: Items with artificial additives, unhealthy oils, and hidden sugars are avoided.
Ketovore vs. Keto vs. Carnivore
| Feature | Ketovore Diet | Ketogenic Diet (Keto) | Carnivore Diet |
|---|---|---|---|
| Primary Focus | Mostly animal products with some low-carb plants | High-fat, low-carb, moderate protein from mixed sources | Exclusively animal products |
| Carbohydrate Limit | Very low, typically under 50g net carbs | Low, 20–50g net carbs per day | Zero carbs, except trace amounts in some dairy |
| Plant-Based Foods | Small amounts of low-carb vegetables, berries, herbs | Wide variety of low-carb vegetables, nuts, seeds, berries | None allowed, or only trace amounts of spices |
| Fat Sources | Primarily animal fats, with some plant oils (avocado, olive) | Animal fats, coconut oil, MCT oil, olive oil, nuts | Exclusively animal fats (tallow, lard, butter) |
| Dietary Flexibility | More flexible than carnivore, less than keto | Most flexible of the three, with more food options | Most restrictive, removing all plant foods |
| Nutrient Concerns | Possible deficiencies if plant foods are not varied enough | Electrolyte imbalances can occur; supplementation may be needed | Potential lack of fiber, Vitamin C, and antioxidants |
How to Build a Ketovore Meal Plan
Building a ketovore meal plan is straightforward, as it centers on fatty protein sources. A typical day might look like this:
- Breakfast: Scrambled eggs cooked in butter, served with crumbled bacon.
- Lunch: A bunless ground beef patty topped with cheese and avocado, served over a bed of arugula with olive oil.
- Dinner: Ribeye steak cooked in tallow, served with a side of steamed broccoli and melted butter.
- Snacks (Optional): Pork rinds, beef jerky (sugar-free), or a handful of macadamia nuts.
Remember to stay hydrated by drinking plenty of water, and consider adding salt to your meals to help with electrolyte balance, especially when transitioning to the diet. The diet's simplicity is a key advantage for those who want to reduce the mental load of meal planning.
Conclusion
The ketovore diet offers a compelling balance for individuals seeking the fat-burning benefits of ketosis while preferring a predominantly animal-based approach. By focusing on nutrient-dense meats, eggs, and fish, and supplementing with limited low-carb vegetables and fats, it provides a structured yet flexible eating plan. While more restrictive than a standard ketogenic diet, it offers greater variety than a pure carnivore diet, making it more sustainable for many people. This hybrid model can help support goals like weight loss, mental clarity, and improved metabolic health by eliminating many processed and high-carb foods. As with any significant dietary change, it is wise to listen to your body and consult a healthcare professional to ensure it aligns with your specific health needs.
Additional Resources
Ketovore Diet Considerations
- Listen to Your Body: Pay attention to how you feel when adding or removing certain plant foods.
- Focus on Nutrient Density: Prioritize organ meats and fatty fish to maximize nutritional intake.
- Stay Hydrated: Increased water intake is crucial when following a low-carb diet.
- Prioritize Sleep and Stress Management: These are essential pillars of a healthy lifestyle, regardless of diet.
- Electrolyte Management: Be mindful of sodium, potassium, and magnesium intake, as these can be depleted on a low-carb diet.
