The Carnivore Diet Vs. Keto Diet
To help you decide more easily about these two diets, we have provided the following table that compares their main features.
| Feature | Carnivore Diet | Keto Diet |
|---|
| Diet’s Focus |
High fat and protein, almost no carbohydrates |
High fat and protein, low carbohydrates |
| Allowed Foods |
Ruminant meat, poultry, seafood, fish, organ meats, eggs, limited dairy, animal fats |
Ruminant Meat, poultry, seafood, fish, organ meats, eggs, dairy, low-carb vegetables, some nuts, and berries |
| Prohibited Foods |
High-carb, sugary, processed, and plant-based foods, such as fruits, vegetables, grains, legumes, nuts, and seeds |
High-carb (bread, pasta, sugar, etc.) |
| Health Benefits |
Weight loss, improved digestion, increased energy levels, reduced inflammation, and improved blood sugar control |
Weight loss, improved blood sugar control, reduced inflammation, and improved heart health |
| Sustainability |
Generally sustainable with proper meal planning |
Generally sustainable with proper meal planning |
| Fat Intake |
70-80 percent of total daily calories |
60-75 percent of total daily calories |
| Protein Intake |
20-30 percent of total daily calories |
15-20 percent of total daily calories |
| Carbohydrate Intake |
0-5 percent of total daily calories |
5-10 percent of total daily calories |
The above table shows the basics of the Carnivore Diet vs. the Keto Diet. The following sections will go through these two diets in detail, regarding their
- Logic,
- Rules,
- Carbohydrates,
- Calories,
- Meat,
- Dairy,
- Drinks,
- Fruits and Vegetables, and
- Side Effects
Carnivore Diet vs Keto Diet: Logic
The Carnivore Diet’s main logic is that animal-based foods are enough for a healthy body as they provide necessary nutrients; that’s why our ancestors were meat eaters.
Also, The Carnivore Diet is based on the idea that plant-based foods can be harmful to our health because of many anti-nutrients and toxins like lectins and oxalates. The Carnivore Diet's approach is to completely remove any potential sources of these toxic substances from the diet.
The Keto Diet focuses on achieving a metabolic state of ketosis to change the body’s energy source from carbohydrates to fat. The Keto Diet’s logic is that fewer carbohydrates mean lower insulin levels, which boosts fat-burning and weight loss.
While the Keto Diet is focused on low-carb foods, some non-starchy plant-based foods, like fruits and vegetables, are allowed in this diet.
Learn More: Can You Eat Cheese on a Keto Diet? How Much?
Carnivore Diet vs Keto Diet: Rules
You can see the comparison of the Carnivore Diet vs. Keto Diet's main rules in the following table.
| The Carnivore Diet's main rules | The Keto Diet’s main rules |
|---|
| Eating only animal-based foods |
Limiting carbohydrate intake |
| Avoiding plant-based foods |
Increasing fat consumption |
| Eating healthy animal fats |
Eating protein in moderation |
| Avoiding processed foods |
Consuming non-starchy vegetables |
| Avoiding or strictly limiting Carbohydrates |
Minimizing processed foods |
| Increasing the protein intake |
Carnivore Diet vs. Keto Diet: Carbohydrates
The Carnivore Diet is an extremely low-carb and high-fat diet that eliminates all plant-based foods, including fruits, vegetables, grains, and legumes. By excluding these carbohydrate-containing foods, the Carnivore Diet keeps carbohydrate intake at less than 5% of total calorie intake.
This low carbohydrate intake is designed to put the body into a state of ketosis, which forces the body to adapt and learn to efficiently burn fat and utilize ketones for energy.
The Keto Diet is also a low-carb diet, but it allows for a slightly higher intake of carbohydrates because some fruits and vegetables are allowed in this diet.
Adding low-carb plant foods provides room for a more diverse nutrient intake, as many fruits and vegetables are rich sources of essential vitamins, minerals, and fiber that can be beneficial for overall health. Normally on a Keto Diet, carbohydrates make up around 5-10% of total calorie intake.
| Feature | Carnivore Diet | Keto Diet |
|---|
| Carbohydrate Intake |
0-5 percent of total calories |
5-10 percent of total calories |
| Allowed Carbohydrate Sources |
None |
Low-carb vegetables, berries, nuts and seeds |
| Restricted Carbohydrate Sources |
All plant-based foods (fruits, vegetables, grains, legumes, etc.) |
High-carb foods (bread, pasta, sugar, etc.) |
Carnivore Diet vs. Keto Diet: Calories
The specific calorie intake of the Carnivore Diet and the Keto Diet can vary depending on individual needs, sex, and health goals.
| Feature | Carnivore Diet | Keto Diet |
|---|
| Calories Intake |
1600-2000 calories daily for women, and 2000-3200 calories daily for men |
1500-1800 calories daily for women, and 1800-2200 calories daily for men |
Remember that you should consult with a healthcare professional to determine the exact calorie intake in your diet based on your activity level, metabolic needs, and health status.
Carnivore Diet vs. Keto Diet: Meat
The Carnivore Diet is focused on animal-based foods, especially meat. On this diet, you can eat a variety of high-quality and minimally processed meats, including beef, pork, lamb, chicken, and fish.
The Keto Diet includes meat as an important component and main focus, but other foods are also allowed. While the Keto Diet emphasizes high-fat and low-carb foods, it allows for a more balanced approach that includes a variety of animal-based and plant-based foods.
| Feature | Carnivore Diet | Keto Diet |
|---|
| Meat Intake |
The main source of calories and nutrients |
One of the main components |
| Meat Types Allowed |
All types of meat (beef, pork, lamb, chicken, fish, etc.) with emphasis on minimally processed meats |
All types of meat (beef, pork, lamb, chicken, fish, etc.) with emphasis on minimally processed meats |
Carnivore Diet vs. Keto Diet: Dairy
Dairy products are allowed on both the Carnivore Diet and the Keto Diet, including cheese, heavy cream, butter, and ghee. Dairy provides a source of fat and protein essential for optimal health and bodily functions, like nutrient absorption and muscle maintenance.
Carnivore Diet vs. Keto Diet: Fruits and Vegetables
The Carnivore Diet eliminates all plant-based foods, including fruits and vegetables. This approach is based on the belief that plant-based foods contain toxins like lectins, phytates, and oxalates that can harm human health [17]. As a result, the Carnivore Diet focuses solely on animal-based foods, such as meat, fish, eggs, and dairy products.
In contrast, the Keto Diet allows low-carb vegetables, and, in some cases, small portions of low-sugar fruits.
| Feature | Carnivore Diet | Keto Diet |
|---|
| Fruit Intake |
No fruits allowed |
Small amounts of low-sugar fruits, such as berries, allowed in moderation |
| Vegetable Intake |
No vegetables allowed |
Low-carb vegetables, such as leafy greens, and some other non-starchy options, are allowed and encouraged |
Carnivore Diet vs Keto Diet: Side Effects
Let’s take a look at the other side of the story, i.e., the side effects of the Carnivore Diet vs. the Keto Diet, to find out potential harms and be able to prevent them and maximize positive results.
The Carnivore Diet Side Effects
- Nutrient Deficiencies: Some say excluding plant-based foods in the Carnivore Diet may result in deficiencies in nutrients and vitamins, like vitamin C. But it’s not scientifically proven and there are many ways to maximize the intake of Vitamin C on a Carnivore Diet.
- Digestive Issues: Some Carnivore dieters may experience digestive problems like constipation or diarrhea in the early weeks of the diet, known as the adaptation period. But they usually fade away as the body adapts to the new eating habit. Learn about the Carnivore Diet Constipation, and how to fix the Carnivore Diet Diarrhea.
The Keto Diet Side Effects
- Keto Flu: Going through ketosis, some Keto dieters may experience flu-like symptoms, such as fatigue, headache, nausea, dizziness, and irritability, known as Keto flu.
- Nutrient Deficiencies: Excluding some fruits and whole grains in the Keto Diet may result in deficiencies in some individuals.
- Digestive Issues: Some digestive problems like constipation, diarrhea, or changes in bowel movements are common among Keto dieters during the early weeks of starting Keto.
- Ketoacidosis: Although it’s quite rare, some dieters with special conditions like type 1 diabetes may develop ketoacidosis, excessively high levels of ketones in the blood.
Now that you have more information about these two diets, let's go through the reasons to start each.
Learn More: A Low-Carb Diet: Your Free Beginner Guide
Reasons to Start the Keto Diet
One key advantage of the Keto Diet is its flexibility and allowing low-carb foods, such as low-carb plants. It can be a good option for those who want a more balanced and diverse diet.
The Keto Diet also allows you to add berries, and some nuts and seeds to your meal plan, but they’re not allowed on the Carnivore Diet.
So, if you love vegetables, nuts, and fruits and don’t want to delete them from your diet completely, it’s better to start the Keto Diet.
Reasons to Start the Carnivore Diet
One key advantage of the Carnivore Diet is its potential for more effects on weight loss and insulin sensitivity, especially in those who suffer from type 2 diabetes.
The Carnivore Diet can induce ketosis more efficiently than the Keto Diet by eliminating carbohydrates and focusing only on animal-based foods.
Additionally, the Carnivore Diet can be a food option for those struggling with food cravings and a lack of satiety on other diets. The high-fat and high-protein features of the Carnivore Diet can lead to a reduction in overall calorie intake.
For some people, the simplicity of the Carnivore Diet can be appealing. With only animal-based foods allowed, there is no need to constantly monitor carbohydrate intake or plan complex meals with various plant-based ingredients.
Also, if you have negative experiences with plant-based foods, such as digestive issues or autoimmune reactions, the Carnivore Diet can be the best choice.
Summary
The Carnivore Diet prioritizes animal-based foods and excludes processed carbohydrates to decrease inflammation and calorie intake and promote weight loss.
The Keto Diet is based on ketosis to reduce hunger and regulate insulin levels, which can increase fat-melting and result in sustainable weight loss.
All in all, choosing one of these two diets as the best for weight loss depends on many factors, including individual needs and goals.
To decide which of these two diets, Carnivore or Keto better aligns with your body's needs and health goals, you can Remember that if you want to start the Carnivore Diet or Keto Diet, it’s better to consult a healthcare professional.
