Keto Diet vs Carnivore Diet: Key Differences and Effects on Health
In recent years, low-carb high-fat diets like keto and carnivore have surged in popularity. Both emphasize meat and fat while restricting carbs. But there are also key differences between keto and carnivore that impact health in unique ways.
What is the Keto Diet?
The ketogenic or "keto" diet is a very low carb, high fat, moderate protein eating plan. It typically limits carbs to 50 grams or less per day. This induces ketosis, a metabolic state where the body switches from using glucose to ketones for fuel.
On keto, people get 60-80% of calories from fat, 15-30% from protein, and 5-10% from carbs. Common keto foods include meat, fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables.
What is the Carnivore Diet?
As the name implies, the carnivore diet involves eating only animal foods. The only permissible foods are meat, fish, eggs, and other animal products like bone marrow or organ meats. All other foods including fruits, vegetables, grains, legumes, nuts, seeds, and plant-based oils are excluded.
On the carnivore diet, 100% of calories come from animal foods. The majority comes from fatty meats and organ meats. Some carnivore dieters include dairy products like butter or kefir as well.
Key Differences Between Keto and Carnivore
Here are the major differences between the standard ketogenic diet and the carnivore diet:
- Keto diets include non-starchy vegetables, berries, avocados, nuts, seeds, and certain dairy products. The carnivore diet eliminates all plant foods.
- Keto generally gets 75% of calories from fat, 20% protein, 5% carbs. Carnivore is 100% animal foods so higher protein intake.
- Keto restricts net carbs to 20-50g per day. Carnivore restricts carbs to 0-5g per day.
- Keto is considered a low-carb moderate protein diet. Carnivore is a zero-carb high-protein diet.
- Both induce ketosis, but carnivore dieters tend to have higher blood ketone levels.
Claimed Benefits of Keto vs Carnivore
Here are some of the commonly claimed benefits of keto and carnivore diets:
Keto Claimed Benefits
- Weight loss
- Reduced hunger and appetite
- Stable energy levels
- Lower blood sugar and insulin levels
- Reversal of type 2 diabetes
- Improved mental focus and cognition
- Reduced inflammation
Carnivore Claimed Benefits
- Weight loss
- Reduced inflammation
- Improved mental clarity
- Increased lean body mass
- Resolution of digestive issues
- Reduced symptoms of autoimmune disease
- Improved athletic performance
There is overlap in the proposed benefits, especially related to weight loss and reduced inflammation. But the carnivore diet makes more claims related to autoimmunity and digestive health.
What Does Science Say About Keto and Carnivore?
There is extensive research on keto showing potential benefits for weight loss, diabetes, neurological disorders, and more. However, large long-term studies are still limited.
For carnivore, there is minimal scientific research so far. The extreme carb restriction raises concerns about nutrient deficiencies, gut health issues, and unknown long-term effects.
One six-month carnivore diet study showed participants lost weight, but also increased LDL cholesterol. More research is needed on longer term safety and efficacy.
Key Health Concerns with Keto and Carnivore
Potential Keto Diet Issues
- Nutrient deficiencies - magnesium, potassium, vitamins C, K
- Keto flu side effects - headaches, fatigue, nausea
- Kidney problems or strain on kidneys
- Constipation from low fiber intake
- Increased LDL cholesterol
- Too much saturated fat intake
Potential Carnivore Diet Issues
- No intake of vitamins, minerals, antioxidants from plants
- Gut microbiome imbalance or overgrowth of bad bacteria
- Increased risk of heart disease from saturated fat intake
- Higher than normal LDL cholesterol levels
- Negative effects on kidney and liver health long-term
- Nutrient deficiencies over time
The carnivore diet carries more unknown risks given the complete elimination of fruits, vegetables, fiber, and plant nutrients.
The Verdict: Keto vs. Carnivore
The classic keto diet is likely safer, more sustainable, and easier to adhere to for most people. It provides health benefits while minimizing risks from extreme nutrient restriction. However, the carnivore diet may help those with severe autoimmune disorders or digestive issues. It's best to consult a healthcare professional before embarking on either eating plan.
In general, well-formulated keto and carnivore diets rich in nutritious animal foods can be healthy short-term. But a balanced diet with plenty of plants and fiber is ideal for supporting overall health in the long run.
FAQs
What foods can you eat on the keto diet?
Keto diets allow low-carb vegetables, berries, nuts, seeds, oils, fish, meat, eggs, and some dairy like cheese and yogurt.
What foods can you eat on the carnivore diet?
The only foods allowed on the carnivore diet are meat, fish, eggs, and small amounts of dairy. No fruits, vegetables, grains, nuts or seeds are permitted.
Is the keto diet or carnivore diet healthier?
The classic keto diet is generally considered healthier and more sustainable long-term. The carnivore diet imposes more extreme nutrient restrictions that may increase health risks.
Can you build muscle on the keto or carnivore diet?
Yes, it's possible to build muscle on keto or carnivore thanks to the adequate protein intake. But higher carb diets are likely optimal for muscle growth and athletic performance.
What are symptoms of the “keto flu”?
Headaches, foggy brain, nausea, fatigue, irritability, cramps. It's caused by the body adapting to ketosis. Drinking enough water and getting electrolytes can help.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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