The search for a diet that closely mirrors the highly restrictive carnivore diet often leads to a comparison of other low-carbohydrate eating plans. While the carnivore diet eliminates all plant-based foods, several other diets share its core principles of high protein and low carbohydrate intake. The most prominent among these are the ketogenic (keto) and the animal-based diets, which can be seen as more flexible versions of the carnivore approach.
The Ketogenic (Keto) Diet
The ketogenic diet is fundamentally centered on forcing the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. A typical keto plan consists of approximately 70–75% of calories from fat, 20% from protein, and no more than 10% from carbohydrates, with most people aiming for under 50 grams of carbs per day. By definition, the carnivore diet is a type of keto diet, as its zero-carbohydrate nature ensures the body remains in ketosis.
- Key similarities: Both diets emphasize high fat and protein and aim for a state of ketosis. They both exclude processed foods and sugar.
- Key differences: The primary distinction lies in food variety. A standard keto diet allows for low-carb plant foods such as leafy greens, nuts, seeds, and avocados, providing more nutrients and dietary fiber than the carnivore diet. The carnivore diet, on the other hand, permits only animal products.
- Carnivore as an extension of keto: You can think of the carnivore diet as an extreme, zero-carb version of keto. Some followers of a carnivore diet may choose to include small amounts of low-lactose dairy, which is also a common keto food.
The Animal-Based Diet
The animal-based diet is another eating pattern that is exceptionally close to the carnivore diet, though it offers slightly more flexibility. Its core focus is on nose-to-tail animal foods, but it makes an important allowance for low-toxicity plant foods.
- Key similarities: Both diets center on animal products, such as meat, organ meats, and eggs. They share the goal of avoiding processed foods and potential plant-based toxins.
- Key differences: The major difference is the inclusion of specific plant foods. The animal-based diet permits fruits and honey, which can help satisfy sweet cravings and provide additional vitamins and fiber. The carnivore diet is much stricter, with zero plant foods allowed.
- Flexibility and sustainability: This flexibility often makes the animal-based diet more sustainable for some individuals over the long term, as it provides a middle ground between an all-meat diet and a more standard eating plan.
The Paleo Diet
While also a higher-protein, lower-carb diet, the Paleo diet takes a different approach by mimicking the eating habits of hunter-gatherer ancestors. This philosophy, however, leads to a much more varied menu compared to the carnivore diet.
- Key similarities: Both emphasize whole, unprocessed foods and exclude modern processed items, grains, and added sugars.
- Key differences: The Paleo diet allows for a wide range of plant-based foods, including vegetables, fruits, nuts, and seeds, which are strictly prohibited on the carnivore diet. The carnivore diet also includes some dairy, while many Paleo plans exclude it.
Diet Comparison: Carnivore vs. Closest Alternatives
| Feature | Carnivore Diet | Ketogenic (Keto) Diet | Animal-Based Diet | Paleo Diet |
|---|---|---|---|---|
| Carbohydrates | Near-Zero | Low (under 50g/day) | Very Low (from fruits/honey) | Low to Moderate (from plants) |
| Food Focus | Meat, fish, eggs, some dairy | High-fat, moderate protein, low-carb | Animal products, fruits, honey | Whole foods (meat, fish, veg, fruit, nuts) |
| Plants Allowed? | No | Yes (leafy greens, nuts, seeds) | Yes (fruits, honey, some veg) | Yes (vegetables, fruits, nuts, seeds) |
| Processed Foods | Prohibited | Prohibited | Prohibited | Prohibited |
| Dairy Products | Some (low-lactose) | Yes | Yes | Restricted or Excluded |
| Macronutrient Counting | Not typically required | Strict macronutrient tracking | Not typically required | Not typically required |
| Dietary Flexibility | Extremely Strict | Moderately Strict | More Flexible | Most Flexible |
Understanding the 'Why' Behind the Restrictions
The reason for the different approaches in these diets stems from their core hypotheses. The carnivore diet is based on the belief that humans thrived on meat and that plant-based compounds can cause inflammation or health issues. In contrast, the keto diet uses plant foods strategically to maintain ketosis while providing a broader nutritional profile. The animal-based diet includes fruit and honey, positing that these are less problematic and more natural than other plant foods.
For someone considering the carnivore diet, understanding these close alternatives is crucial for a few reasons. First, a strict carnivore diet can be challenging to sustain long-term due to its extreme limitations and potential for nutrient deficiencies. The added flexibility of the keto or animal-based diet might make adherence more manageable. Second, transitioning from a standard diet to a carnivore diet can be a shock to the system. A staged approach, perhaps starting with paleo or keto and gradually increasing animal-based foods, may help with adaptation. For individuals with health concerns, the inclusion of certain plant nutrients from a keto or animal-based plan might be beneficial, as discussed by experts like Dr. Axe.
Ultimately, the choice of diet depends on personal health goals and tolerance for dietary restriction. While the carnivore diet offers a simple, zero-carb approach, the keto and animal-based diets provide a middle ground for those who desire similar metabolic effects with greater food variety and nutritional breadth. As with any significant dietary change, it is always recommended to consult a healthcare professional. For more in-depth information, you can explore detailed comparisons from health sources like Health.com.
Conclusion
The ketogenic (keto) diet and the animal-based diet are the closest dietary patterns to the carnivore diet, with keto being the most direct precursor in terms of macronutrient profile. While the carnivore diet is a zero-carb, all-animal product plan, both keto and animal-based diets incorporate some degree of plant matter. The primary difference lies in the level of carbohydrate restriction and food diversity. An animal-based diet allows for fruits and honey, while a standard keto diet permits a wider variety of low-carb plant foods, offering more flexibility and potentially better long-term sustainability. For those interested in the benefits of a high-protein, low-carb diet but find the carnivore approach too restrictive, these alternatives present viable pathways with more nutritional options.
