What Foods Are Allowed on the Keto Carnivore Diet?

The keto carnivore diet combines the high-fat focus of the ketogenic diet with the animal-based emphasis of the carnivore diet. It's a hybrid approach gaining popularity, but what foods are allowed to make it effective?

Quick Summary

This guide provides a detailed food list for the keto carnivore diet, concentrating on animal products and minimal plant-based inclusions. The types of meat, fish, fats, and low-lactose dairy that are permitted are highlighted, while exclusions are also provided to maintain ketosis.

Key Points

• Embrace Fatty Meats: Prioritize fatty cuts of beef, pork, and lamb.

• Incorporate Organ Meats: Include liver, kidney, and heart for nutrient density.

• Choose Animal Fats: Cook with tallow, lard, ghee, or butter.

• Be Mindful of Dairy: Opt for low-lactose dairy products, testing for tolerance.

• Limit Non-Animal Foods: Keep seasonings simple and avoid most plant-based foods.

• Prioritize High-Quality: Choose grass-fed, pasture-raised, or wild-caught animal products.

• Hydrate and Supplement: Stay hydrated and consider electrolyte supplementation.

Understanding the Keto Carnivore Diet

The keto carnivore diet, or "ketovore," balances the strictness of the carnivore diet with the flexibility of the keto diet. It emphasizes fatty animal foods for ketosis but may permit trace carbs from certain dairy, spices, and occasional low-carb treats.

The Foundational Food List: What to Eat

Meal planning on the keto carnivore diet centers on high-fat, animal-based products. Prioritizing grass-fed, pasture-raised, and wild-caught options is recommended.

Meats & Poultry

• Beef: All cuts, including fatty ribeye, brisket, and chuck roast, are staples.
• Pork: Belly, bacon, and shoulder provide fat sources.
• Lamb: Chops, shoulder, and shanks offer flavor and fat.
• Poultry: Chicken and turkey, especially darker meat with skin, are good.
• Organ Meats: Nutrient-dense choices like liver, kidney, and heart are encouraged.

Fish & Seafood

• Fatty Fish: Salmon, mackerel, sardines, and herring are packed with omega-3 fatty acids.
• Leaner Fish & Shellfish: Cod, tilapia, shrimp, and crab are permitted.

Animal Fats & Oils

• Tallow: Rendered beef fat is a cooking and fat-boosting option.
• Lard: Rendered pork fat.
• Duck Fat: A flavorful alternative.
• Ghee & Butter: Clarified butter (ghee) is often preferred for lower lactose, though many tolerate regular butter well.

Eggs

• Eggs are a complete food source, providing protein and fat. All types are allowed.

Dairy (with discretion)

• Heavy Cream: A popular addition for flavor and fat.
• Hard Cheeses: Aged, hard cheeses like Parmesan and Cheddar are typically lower in lactose and carbs.
• Cottage Cheese: Used in some carnivore-friendly recipes but should be checked for carb content.

Supplements and Broth

• Bone Broth: Provides electrolytes, collagen, and amino acids. It is a staple.
• Salt: Salt intake is crucial to maintain electrolyte balance.
• Supplements: Some may choose to supplement with vitamins or electrolytes.

Comparison: Keto Carnivore vs. Pure Carnivore

Feature	Keto Carnivore (Ketovore)	Pure Carnivore
Plant-Based Foods	Limited, low-carb options, e.g., seasonings.	Excludes all plant-based foods.
Food Variety	Greater variety due to dairy and trace plant-based foods.	More restrictive, relying entirely on animal products.
Primary Goal	Sustain ketosis while consuming animal-based diet, often with more fat.	Consume only animal products, with health benefits as a primary driver.
Dairy	May include some low-lactose dairy.	Strict carnivores often avoid all dairy, or stick to butter/ghee only.
Flexibility	Higher flexibility, easier to maintain long-term.	Very strict and may be harder for some to sustain socially or nutritionally over time.

The Importance of High-Quality Animal Foods

The quality of animal products directly impacts nutrient intake. Animals raised on natural diets (e.g., grass-fed beef, wild-caught fish) have more favorable fatty acid profiles and higher vitamin content. This is a crucial consideration for those on a long-term keto carnivore diet.

Conclusion

The keto carnivore diet is an effective approach for those seeking the metabolic benefits of ketosis while focusing on an animal-based plan. It is built on fatty meats, poultry, and fish, supplemented with eggs, animal fats, bone broth, and low-lactose dairy products. By understanding the foods allowed and prioritizing high-quality sources, you can build a sustainable eating plan. Always listen to your body and make adjustments as needed. For more information on the ketogenic process, you can explore resources from the National Institutes of Health (NIH).

Frequently Asked Questions

Can you eat vegetables on a keto carnivore diet?

No, a strict keto carnivore diet eliminates all vegetables. Some include small amounts of low-carb vegetables, but the core principle is animal-based.

What fruits are allowed on this diet?

Fruits are not allowed due to high carbohydrate and sugar content. This applies to all fruits, including berries.

Which dairy products are acceptable?

Low-lactose dairy is generally accepted. Choices include butter, ghee, heavy cream, and hard cheeses, which are lower in carbs.

Can I have coffee or tea?

Water is preferred. Some include black coffee or tea, while others avoid them completely as they are plant-based.

Are condiments like mayonnaise allowed?

If made with animal fat (tallow or bacon grease), it can be included. Most store-bought options are not, as they contain seed oils.

Do I need to take supplements?

Some may benefit from supplements like electrolytes or vitamin C, especially if they do not consume organ meats.

What about spices and seasonings?

Salt and black pepper are generally accepted. Many use zero-carb herbs and spices, while strict carnivores avoid them.