Which Diet Is Right for You?

Many people follow low-carbohydrate diets to lose weight or manage their blood sugar levels. However, there are a few different approaches to going low-carb. The keto and carnivore diets both restrict your carbohydrate intake, but their similarities stop there.

The keto diet focuses on eating high-fat foods with a small amount of protein and very few carbs. The carnivore diet only allows animal products and eliminates fruits, vegetables, and grains. Both eating plans have been linked to certain health effects.

The keto diet focuses on eating foods high in fat and low in carbohydrates. It reduces your intake of foods like bread, pasta, and grains.

When you decrease your carb intake, your body doesn’t have enough sugar to use for energy, so it uses fat instead. This process is called ketosis. The body breaks down its fat into small molecules called ketones, which it uses for fuel. Many people lose weight on the keto diet.

The keto diet allows for a variety of foods as long as you don’t consume too many carbohydrates. It encourages foods like avocados, nuts, meats, and cheese. The amount of carbohydrates varies between dieters, but most people on the keto diet eat around 50 grams daily.

This is a significant restriction. The Dietary Guidelines for Americans recommend that people following a 2,000-calorie diet eat about 225-325 grams of carbs a day. Research also shows that the brain needs an average of 120 grams of carbs daily to function properly.

The carnivore diet was developed out of the belief that our ancestors thrived mainly on animal foods. It consists of only animal products and no plant-based foods.

The carnivore diet only allows meat, fish, eggs, and some dairy products. It completely eliminates foods like fruit, vegetables, grains, and sugars.

Supporters of this diet believe it can help you lose weight, reduce inflammation, and improve overall health. However, research is limited, and the available studies show that following the carnivore diet long-term may have serious risks. Animal-based diets have been linked to a higher risk of heart disease and weight regain.

The keto and carnivore diets are very popular among low-carbohydrate eating plans. However, with limited research, deciding which is the healthier choice can be difficult. Understanding their similarities and differences may help you decide which is better for your wellness goals.

Similarities

Both the carnivore diet and the keto diet emphasize limiting carbohydrates to promote weight loss and improve health. A goal of each diet is to reach ketosis, when the body burns fat for energy instead of sugar.

On both diets, you can eat meat, fish, and eggs. You need to avoid sugary foods and limit your overall intake of carbs from foods like grains, fruits, and beans.

Differences

The biggest difference between the carnivore and keto diets is the type of foods they allow.
Both diets are low in carbohydrates, but the keto diet allows more flexibility with food choices.

The keto diet emphasizes low-carb, high-fat foods but allows foods from animal and plant-based sources. The carnivore diet is much stricter. It only allows animal products like meat, eggs, fish, and some dairy sources.

Following a carnivore or keto diet may support short-term weight loss by reducing your total carbohydrate intake. Your body burns fats for energy, leading to weight loss.

Both diets may also improve blood sugar control, which may benefit people with diabetes. However, research suggests the effects may only be short-term.

Both diets also have serious potential risks. For example:

• The carnivore diet can lead to significant nutrient deficiencies. It eliminates fruits, vegetables, and grains, which are important sources of vitamins, minerals, and fiber.
• The keto diet allows for more variety but eliminates many nutrient-dense foods.
• Research indicates that both diets can raise cholesterol levels and increase the risk of heart disease in some people.
• Many people experience harmful side effects like chronic (long-term) fatigue, nausea, and constipation.

Because of their severe restrictions, the keto and carnivore diets are likely not sustainable long-term. People who follow a low-carb diet for weight loss may experience weight gain once the restrictions are lifted.

Choosing the best diet for you depends on your nutrient needs and health goals. It’s important to consider how realistic your dietary restrictions are, your food preferences, and your lifestyle habits. If your healthcare provider or registered dietitian (RD) recommends a low-carb diet, there are several factors to consider.

• The carnivore diet is very strict and may be challenging to maintain long-term. It may also lead to dangerous nutrient deficiencies because it doesn’t include grains, fruits, or vegetables.
• The keto diet allows for more food variety than the carnivore diet. If you like plant-based foods and flexibility in your diet, the keto diet may be a better fit.
• Both diets can be low in certain nutrients, such as vitamins, minerals, and fiber.
• If you’re prone to low blood sugar, electrolyte imbalances, and poor gut health, the keto and carnivore diets may not be right for you.
• If your day includes a lot of physical activity, you may need more carbs than either diet provides.

Always seek medical guidance from your healthcare provider before starting a strict low-carbohydrate diet.

A low-carbohydrate diet may help you control your blood sugar levels and lose weight. The keto diet restricts carbs and emphasizes food high in fats. The carnivore diet only allows animal products like meat, fish, and eggs.

Since the keto diet allows for more food variety than the carnivore diet, it may be easier to follow long-term. Cutting out all plant foods on the carnivore diet may also lead to nutrient deficiencies.

The keto and carnivore diets may not be appropriate for everyone. Talk with your healthcare provider before starting one of these low-carb diets.