Ever found yourself standing in the grocery store, staring at a package of bacon, wondering if it fits your diet plan? You’re not alone. The world of low-carb eating has exploded in popularity, and two diets, in particular, have captured the attention of health enthusiasts and weight-loss seekers alike: the Carnivore Diet and the Keto Diet.
I remember my first encounter with these dietary approaches. After years of following conventional wisdom (and getting nowhere), I decided to explore the high-fat, low-carb lifestyle. The promises were enticing: weight loss, mental clarity, improved energy, and potentially reversing chronic health conditions. But which path should I choose?
In this comprehensive guide, we’ll dive deep into the Carnivore Diet vs Keto comparison. We’ll explore their similarities, their key differences, and the science behind them, and help you determine which might be the right fit for your lifestyle and health goals.
Whether you’re a meat lover curious about going full carnivore or someone interested in the more flexible approach of keto, this article will give you everything you need to make an informed decision. Let’s cut through the fat and get to the meat of the matter!
The Carnivore Diet is exactly what it sounds like: you eat only animal products. That’s right—meat, fish, eggs, and some dairy. Nothing else. No fruits, no vegetables, no grains, no nuts, no seeds. Just animal-based foods.
This diet represents perhaps the most extreme elimination diet out there, but proponents claim it can lead to remarkable health improvements, particularly for those with autoimmune conditions, digestive issues, or inflammatory problems.
On the Carnivore Diet, your shopping list becomes surprisingly simple:
Meat: Beef, pork, lamb, game meats, poultry
Fish and seafood: Salmon, sardines, mackerel, shrimp, etc.
Eggs
Animal fats: Tallow, lard, duck fat
Some dairy: Typically high-fat, low-lactose options like butter, heavy cream, and hard cheeses (though some strict followers avoid dairy completely)
Salt and water
And that’s it. No plant foods whatsoever.
The History and Philosophy Behind the Carnivore Diet
While it might seem like a modern diet trend, humans have been eating predominately animal-based diets for thousands of years. Many traditional cultures, especially those in arctic regions like the Inuit, thrived on nearly all-animal diets.
The contemporary Carnivore Diet movement gained popularity largely through the advocacy of people like Dr. Shawn Baker, Jordan Peterson, and Mikhaila Peterson, who reported significant health improvements after adopting this way of eating.
The philosophical underpinning of the diet is that humans evolved primarily as meat-eaters, and many of our modern health problems stem from agricultural foods, particularly plants with their natural defense mechanisms and anti-nutrients.
What Is the Keto Diet?
The Ketogenic Diet, or Keto for short, is a high-fat, moderate-protein, very low-carbohydrate diet designed to shift your metabolism into a state called ketosis. In ketosis, your body burns fat (both dietary and stored body fat) for fuel instead of carbohydrates.
Unlike the Carnivore Diet, Keto allows for plant foods—as long as they’re low in carbs. The standard macronutrient breakdown for Keto is approximately:
70-80% of calories from fat
15-25% of calories from protein
5-10% of calories from carbohydrates (typically 20-50 grams of net carbs per day)
What Foods Are Allowed on the Keto Diet?
The Keto Diet includes a much broader range of foods than the Carnivore Diet:
Meats and proteins: Beef, pork, lamb, poultry, fish, eggs
High-fat dairy: Butter, heavy cream, cheese, full-fat yogurt
The key is keeping total carbohydrates very low—typically under 50g of total carbs or 20-30g of net carbs (total carbs minus fiber) per day.
The History and Science Behind Keto
The Ketogenic Diet wasn’t originally developed for weight loss or general health. In the 1920s, it was created as a therapeutic diet for children with epilepsy. Researchers discovered that elevated ketones in the blood (a result of carbohydrate restriction) helped reduce seizure frequency.
In recent decades, researchers have explored ketosis for other health conditions, including metabolic disorders, certain cancers, neurodegenerative diseases, and of course, weight loss.
The science behind keto involves a fascinating metabolic shift. When you deprive your body of carbohydrates:
Insulin levels drop
Stored glycogen (carbohydrate reserves) depletes
The liver begins converting fat into ketone bodies
These ketones replace glucose as the primary energy source for many tissues, including parts of the brain
This metabolic pathway exists as an evolutionary adaptation that helped humans survive periods of food scarcity.
What Is the Main Difference Between the Carnivore Diet and the Keto Diet?
While both diets are low-carb, high-fat approaches that can lead to ketosis, they differ in several key ways:
Feature
Carnivore Diet
Keto Diet
Food Sources
Animal products only
Animal and plant foods
Carb Intake
Nearly zero (trace amounts)
Low (20-50g net carbs daily)
Vegetable Intake
None allowed
Low-carb vegetables encouraged
Fiber
No dietary fiber
Some fiber from vegetables, nuts, seeds
Flexibility
Very restrictive
Moderately restrictive
Primary Focus
Elimination diet approach
Macronutrient manipulation
Health Claims
Autoimmune benefits, elimination of plant toxins
Metabolic health, weight loss, mental clarity
The fundamental philosophical difference lies in their approach to plant foods. The Carnivore Diet views plants as potentially problematic food sources that contain anti-nutrients and defense chemicals. The Keto Diet, meanwhile, views low-carb plant foods as beneficial sources of nutrients, antioxidants, and fiber that can complement an animal-based diet.
Is the Carnivore Diet a Form of the Keto Diet?
This is a common question, and the answer is: not exactly, but they’re related.
The Carnivore Diet can certainly be ketogenic (meaning it puts you in ketosis) because it eliminates virtually all carbohydrates. However, some versions of the Carnivore Diet may include higher protein levels than traditional Keto guidelines recommend, which could potentially impact ketosis.
Think of it this way: all proper Carnivore diets are extremely low-carb, but not all Carnivore diets are optimally ketogenic. Similarly, all Keto diets are low-carb, but they’re not all carnivores (as they include plant foods).
Some people have created a hybrid approach called “Ketovore” that combines elements of both diets—primarily animal-based but with strategic inclusion of some low-carb plant foods.
Weight Loss: Carnivore Diet vs Keto
When it comes to shedding pounds, both diets have devoted followers claiming impressive results. But which one is actually better for weight loss? Let’s break it down.
How the Carnivore Diet Promotes Weight Loss
The Carnivore Diet can lead to significant weight loss through several mechanisms:
Elimination of all carbs: With virtually zero carbohydrate intake, insulin levels remain consistently low, promoting fat burning.
High protein intake: Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting protein than it does fat or carbs.
Natural calorie restriction: Despite being able to eat until fullness, many people naturally consume fewer calories because meat is highly satiating.
Elimination of problematic foods: By removing all plant foods, you eliminate potential food sensitivities that might cause inflammation and water retention.
Simplicity: The extreme simplicity of the diet removes all decision fatigue and makes it nearly impossible to accidentally consume hidden carbs or calories.
I’ve observed that people often experience rapid initial weight loss on the Carnivore Diet, partly due to water weight as glycogen stores deplete, but also from significant fat loss as the body adapts to using fat as fuel.
How the Keto Diet Promotes Weight Loss
The Keto Diet approaches weight loss through similar but slightly different pathways:
Ketosis: The metabolic state of ketosis enhances fat burning and may suppress appetite through the action of ketone bodies.
Moderate protein, high fat: The high-fat content promotes satiety, while moderate protein helps preserve lean mass during weight loss.
Blood sugar stability: Without carbohydrate spikes and crashes, many people experience fewer cravings and more stable energy.
Metabolic advantage: Some research suggests a slight metabolic advantage to ketogenic diets, potentially allowing for more calories while still losing weight.
Diverse food options: The inclusion of low-carb vegetables, nuts, and berries provides a variety and essential nutrients that may support overall health during weight loss.
Which Diet Is Better for Weight Loss: Carnivore or Keto?
Based on available evidence and anecdotal reports, both diets can be highly effective for weight loss. The “better” option really depends on your individual factors:
If you have significant food sensitivities or autoimmune issues that might be triggered by plant compounds, the Carnivore Diet might produce better results.
If you value food variety and the nutritional benefits of some plant foods, Keto might be more sustainable and equally effective.
If you struggle with strict adherence to diet rules, the simple clarity of Carnivore (just eat animal products) might be easier to follow than tracking macros on Keto.
Truthfully, the best diet for weight loss is the one you can actually stick to. Both require significant dietary changes from the standard American diet, and both can work remarkably well when followed consistently.
Health Benefits: Carnivore Diet vs Keto
Beyond weight loss, both diets are associated with numerous health benefits, though they may excel in different areas.
Main Health Benefits of the Carnivore Diet
Proponents of the Carnivore Diet report a wide range of health improvements:
Autoimmune disease management: Many followers report significant improvement or complete remission of autoimmune conditions like rheumatoid arthritis, psoriasis, and inflammatory bowel disease.
Digestive health: By eliminating all potential digestive irritants from plants, many people experience resolution of IBS, GERD, and other digestive complaints.
Mental health improvements: Some followers report improvements in depression, anxiety, and mood stability.
Simplified nutrition: Animal foods provide complete protein and highly bioavailable forms of many nutrients, potentially improving overall nutritional status.
Reduced inflammation: Elimination of plant anti-nutrients and defense chemicals may reduce systemic inflammation.
Joint pain relief: Many report a significant reduction in joint pain and improved mobility.
Skin improvements: Clearer skin and resolution of conditions like eczema and acne are commonly reported.
The most dramatic testimonials often come from those with severe autoimmune or inflammatory conditions who found little relief with conventional treatments.
Main Health Benefits of the Keto Diet
The Keto Diet has been extensively studied and is associated with numerous health benefits:
Improved metabolic health: Lower blood sugar, improved insulin sensitivity, and better cholesterol profiles (typically higher HDL and lower triglycerides).
Enhanced brain function: Many report improved mental clarity, focus, and cognitive performance.
Increased energy: Stable energy levels throughout the day without the crashes associated with carbohydrate metabolism.
Reduced inflammation: Lower carbohydrate intake can reduce inflammatory markers in many people.
Seizure control: The diet’s original therapeutic purpose remains an effective treatment for some forms of epilepsy.
Potential cancer applications: Being researched as an adjunct therapy for certain cancers due to cancer cells’ reliance on glucose.
Diabetes management: This can dramatically improve blood sugar control in Type 2 diabetes and reduce insulin requirements.
Polycystic Ovary Syndrome (PCOS) benefits: May help regulate hormones and improve fertility in women with PCOS.
Which Diet Offers Better Health Benefits?
The answer depends entirely on your specific health concerns and goals:
For autoimmune conditions and elimination of food sensitivities: The Carnivore Diet often shows more dramatic results.
For metabolic health, diabetes, and neurological conditions: Both can be effective, but Keto has more clinical research supporting it.
For overall nutritional balance: Keto potentially offers a more balanced nutrient profile due to the inclusion of plant foods.
It’s worth noting that the Carnivore Diet lacks long-term clinical studies, while the Keto Diet has decades of research behind it. However, this doesn’t invalidate the numerous anecdotal reports of health improvements on the Carnivore Diet—it simply means the scientific validation is still catching up.
Mental Clarity and Focus: Carnivore vs Keto
Both diets have strong reputations for enhancing mental performance but through slightly different mechanisms.
How the Carnivore Diet Impacts Mental Clarity and Focus
Many Carnivore Diet followers report significant cognitive benefits:
Elimination of brain fog: By removing potentially inflammatory foods, many people experience clearer thinking.
Mood stabilization: Some report improvements in mood disorders, possibly due to the elimination of plant compounds that might affect neurotransmitters.
Consistent energy: The diet provides steady fuel without blood sugar fluctuations that can impact cognition.
Reduced anxiety: Many report decreased anxiety levels, possibly related to inflammatory pathways or gut-brain connections.
Simplified eating: The reduced decision-making around food choices can free up mental bandwidth for other tasks.
How the Keto Diet Impacts Mental Clarity and Focus
The Keto Diet has been extensively studied for its neurological effects:
Ketones as brain fuel: Ketones are an efficient brain fuel that many neurons preferentially use over glucose.
Increased BDNF: Brain-derived neurotrophic factor (BDNF), important for learning and memory, may increase on a ketogenic diet.
Reduced brain inflammation: Lower carb intake may reduce neuroinflammation that contributes to brain fog.
Improved mitochondrial function: Ketosis appears to enhance mitochondrial function and efficiency in brain cells.
Neurotransmitter balance: This may influence GABA and glutamate balance in the brain, potentially improving mood stability.
Which Diet Is Better for Mental Clarity: Carnivore or Keto?
Both diets can significantly improve mental performance, with the choice depending on individual response:
If you suspect specific plant compounds trigger cognitive symptoms for you, Carnivore’s elimination approach might yield better results.
If you benefit from the neuroprotective compounds in certain plant foods (like antioxidants and polyphenols), Keto might provide better long-term brain health.
Many people report similar mental clarity benefits on both diets, suggesting that carbohydrate restriction itself—and the resulting metabolic changes—may be the primary driver of improved cognition.
Nutritional Considerations: Carnivore vs Keto
Nutrition is perhaps where these diets differ most significantly, with important considerations for long-term health.
Nutritional Profile of the Carnivore Diet
The Carnivore Diet provides:
Complete protein with all essential amino acids
Highly bioavailable vitamins like B12, zinc, and heme iron
Fat-soluble vitamins (A, D, E, K) from animal fats
Zero fiber
Zero plant antioxidants or phytonutrients
Potentially lower in certain vitamins found predominantly in plants (like vitamin C, though fresh meat contains some)
Nutritional Profile of the Keto Diet
The Keto Diet provides:
Complete protein from animal sources
Bioavailable minerals and vitamins from animal foods
Additional vitamins, minerals, and antioxidants from low-carb vegetables
Fiber from vegetables, nuts, and seeds
Plant polyphenols and other beneficial compounds
More vitamin C and potassium from vegetables
Potential Nutritional Deficiencies in the Carnivore Diet
Critics of the Carnivore Diet often cite concerns about:
Vitamin C: While fresh meat contains small amounts, and requirements may be lower without glucose competing for absorption, this remains a common concern.
Fiber: The absence of fiber is viewed as problematic by conventional nutrition, though many carnivore adherents report improved digestive function without it.
Phytonutrients: The absence of plant compounds associated with longevity and disease prevention raises questions about long-term health impacts.
Calcium: Unless consuming dairy or bone-in fish, calcium intake may be lower than recommended.
Magnesium: Meat contains magnesium, but amounts may be lower than obtained from a diet including nuts, seeds, and leafy greens.
Potential Nutritional Deficiencies in the Keto Diet
The Keto Diet also has potential nutritional pitfalls:
Fiber: While better than carnivores in this regard, fiber intake can still be lower than recommendations.
Certain vitamins: Without careful planning, vitamins like B1 (thiamine) can be lower than optimal.
Minerals: Electrolyte imbalances, particularly sodium, potassium, and magnesium, are common during keto-adaptation.
Antioxidants: While better than carnivores, antioxidant intake may still be lower than on a diet with more fruits.
Which Diet Has a Better Nutritional Profile?
From a conventional nutritional perspective, the Keto Diet offers a more balanced nutrient profile due to its inclusion of plant foods. However, carnivore proponents argue that:
Many plant “nutrients” are not essential
The bioavailability of nutrients in animal foods is superior
Elimination of plant anti-nutrients improves absorption of the nutrients that are consumed
Many theoretical nutrient deficiencies don’t manifest in practice
The truth likely lies somewhere in between. The Keto Diet provides nutritional insurance through its broader food selection, while the Carnivore Diet may offer superior bioavailability of the nutrients it contains.
Health Risks: Carnivore vs Keto
Both diets represent significant departures from conventional dietary recommendations, raising questions about potential risks.
Potential Health Risks of the Carnivore Diet
Critics and medical professionals often express concerns about:
Cardiovascular risks: The high saturated fat content is believed by some to increase heart disease risk, though this is debated.
Colon cancer risk: The absence of fiber and high red meat intake are conventional risk factors for colorectal cancer.
Kidney stress: Higher protein intake may stress kidneys, particularly in those with pre-existing kidney disease.
Nutrient deficiencies: Long-term absence of plant foods might lead to deficiencies in certain vitamins and minerals.
Gut microbiome changes: Dramatic changes to the gut microbiome from lack of fiber might have unknown long-term consequences.
Limited long-term data: The lack of long-term studies means we can’t be certain about decade-long effects.
Potential Health Risks of the Keto Diet
The Keto Diet also comes with potential concerns:
Cardiovascular risk: As with carnivores, concerns about saturated fat intake persist in conventional medicine.
Kidney stones: Some research suggests increased risk in those predisposed.
Temporary side effects: The “keto flu” during adaptation can include headaches, fatigue, and constipation.
Gallbladder stress: High-fat diets may exacerbate gallbladder issues in susceptible individuals.
Nutrient deficiencies: Without proper planning, certain vitamins and minerals may be inadequate.
Sustainability concerns: Social limitations and dietary restrictions may impact quality of life.
Are There Any Serious Health Risks Associated with These Diets?
The truth is that both diets lack extensive long-term data in healthy populations. Most concerns are theoretical or based on nutritional paradigms that these diets explicitly challenge.
For most healthy individuals, short to medium-term adherence appears safe based on available evidence. However:
Those with pre-existing health conditions should consult healthcare providers
Regular monitoring of blood markers is advisable
Individual response varies significantly
Long-term adherence (decades) has unknown consequences
It’s worth noting that many conventional concerns about these diets (particularly regarding cholesterol and saturated fat) are increasingly questioned by emerging research.
Sustainability and Lifestyle Factors
Beyond health considerations, practical lifestyle factors often determine diet success.
Long-Term Sustainability: Carnivore vs Keto
Carnivore Diet Sustainability Challenges:
Extreme restriction: Eliminating all plant foods can be socially limiting and monotonous for some.
Social situations: Explaining and adhering to a meat-only diet in social settings can be challenging.
Cost: High-quality animal foods can be expensive, especially if prioritizing grass-fed, pasture-raised options.
Variety concerns: Some people miss the variety of flavors and textures from plant foods.
Cultural adaptations: Many cultural and family traditions center around plant foods that must be avoided.
Keto Diet Sustainability Advantages:
Greater food variety: The inclusion of vegetables, nuts, seeds, and berries provides more dietary options.
Social flexibility: Low-carb alternatives exist for many conventional foods, making social situations easier.
Adaptable to different cuisines: Many global cuisines can be modified to be keto-friendly.
Easier transitions: The less extreme nature makes it easier for many to transition from a standard diet.
Restaurant options: Finding keto-friendly restaurant meals is generally easier than strictly carnivore options.
Which Diet Is More Sustainable Long-Term?
For most people, the Keto Diet offers greater long-term sustainability due to its flexibility and variety. However, some individuals—particularly those who experience dramatic health improvements on Carnivore—report that the benefits outweigh the restrictions, making it sustainable despite its limitations.
The most sustainable approach might be:
Starting with a strict elimination phase (carnivore or very strict keto)
Identifying your personal health responses
Gradually reintroducing foods that don’t trigger symptoms (if desired)
Creating a personalized approach that balances health benefits with quality of life
Special Considerations for Specific Health Conditions
Both diets have been explored for specific health conditions, sometimes with remarkable results.
Can the Carnivore Diet Help with Autoimmune Conditions?
The Carnivore Diet has gained significant attention for its potential to help manage autoimmune conditions. Many anecdotal reports suggest dramatic improvements in conditions such as:
The proposed mechanism is the elimination of all potential dietary triggers, including plant lectins, gluten, and other compounds that might trigger immune reactions or intestinal permeability (“leaky gut”).
While clinical studies are limited, the testimonials are compelling enough that some functional medicine practitioners have begun recommending carnivores as an elimination protocol for stubborn autoimmune cases.
Can the Keto Diet Help with Diabetes Management?
The Keto Diet has substantial evidence supporting its use in diabetes management:
Type 2 Diabetes: Numerous studies show improvements in blood sugar control, with many patients able to reduce or eliminate medications.
Type 1 Diabetes: While insulin is still required, many Type 1 diabetics report more stable blood sugar and reduced insulin requirements on a ketogenic diet.
Insulin sensitivity: Ketogenic diets consistently improve insulin sensitivity in research settings.
Reversal potential: Some research suggests the potential for reversal of Type 2 diabetes, particularly in its earlier stages.
The primary mechanism is simple: dramatically reducing dietary carbohydrates naturally leads to lower blood glucose levels and reduced insulin demands, addressing the core issues in diabetes.
Can I Follow These Diets with Digestive Issues?
Both diets have shown promise for various digestive conditions, but in different ways:
Carnivore Diet and Digestive Issues:
The Carnivore Diet takes an elimination approach, removing all potential digestive irritants. It’s been reported to help with:
Irritable Bowel Syndrome (IBS)
Small Intestinal Bacterial Overgrowth (SIBO)
Inflammatory Bowel Disease (IBD)
Gastroesophageal Reflux Disease (GERD)
Food sensitivities
The mechanism appears to be twofold: elimination of irritating foods and potential healing of the intestinal lining in the absence of these irritants.
Keto Diet and Digestive Issues:
The Keto Diet may help with digestive issues through:
Reduction in sugars that feed problematic gut bacteria
Lower overall carbohydrate intake, which can help with certain forms of IBS
Anti-inflammatory effects that may reduce intestinal inflammation
Inclusion of healthy fats that support digestive health
For digestive issues, the optimal approach depends on severity:
For severe or stubborn conditions, the Carnivore Diet’s stricter elimination approach might yield better initial results
For milder conditions, the Keto Diet’s balance of elimination and inclusion might provide sufficient relief with a greater dietary variety
Practical Implementation: Getting Started
If you’re considering trying either diet, here’s how to get started on the right foot.
Starting the Carnivore Diet: A Simple Guide
Preparation phase (1-2 weeks before):
Begin reducing plant foods gradually
Increase water and salt intake
Stock up on carnivore-friendly foods
Consider informing friends/family for support
First 30 days:
Eat only animal products: meat, fish, eggs, and optionally dairy
Don’t restrict calories—eat to satiety
Supplement with salt, especially initially
Expect adaptation symptoms (“carnivore flu”) for the first 1-2 weeks
Consider digestive enzymes if you experience difficulty digesting fat
Foods to emphasize:
Fatty cuts of meat (ribeye, chuck, brisket)
Organ meats for nutrient density (liver, heart)
Egg yolks
Fatty fish
Animal fats for cooking
Potential supplements to consider:
Electrolytes (sodium, potassium, magnesium)
Vitamin D (if limited sun exposure)
Digestive enzymes (temporarily during adaptation)
Beyond the first month:
Assess your results and symptoms
Consider blood work to monitor health markers
Decide whether to continue strict carnivore or modify based on results
Starting the Keto Diet: A Simple Guide
Preparation phase (1-2 weeks before):
Gradually reduce carbs and sugar
Clean out the pantry of high-carb foods
Stock up on keto-friendly foods
Research keto recipes and meal plans
Consider a tracking app to monitor macros initially
First 30 days:
Limit carbs to 20-30g net carbs daily
Eat moderate protein (roughly 0.6-1g per pound of lean body mass)
Fill in the remaining calories with healthy fats
Increase water and electrolyte intake
Expect adaptation symptoms (“keto flu”) for the first 1-2 weeks
Results vary significantly based on individual factors, but general timelines include:
Carnivore Diet Timeline:
Days 1-3: Water weight loss, potential “carnivore flu” symptoms
Days 4-14: Adaptation continues, initial digestive changes
Weeks 2-4: Energy begins to stabilize, cravings diminish
Months 1-3: Potential improvements in autoimmune symptoms, skin conditions
Months 3-6: Further adaptation and potential health improvements
Keto Diet Timeline:
Days 1-3: Initial water weight loss, potential “keto flu” symptoms
Days 4-14: Fat adaptation begins, ketone production increases
Weeks 2-4: Energy improves, appetite normalizes
Months 1-3: Continued fat loss, metabolic improvements
Months 3-6: Further adaptation and health marker improvements
Both diets typically show faster weight loss results than conventional diets, with many people reporting noticeable changes within the first 2-4 weeks.
Can I Combine the Carnivore Diet with the Keto Diet?
Yes, and many people do! This approach is sometimes called “Ketovore” or “Animal-Based Keto.” Here’s how it works:
Base your diet primarily on animal foods: Meat, fish, eggs, and perhaps dairy form the foundation.
Include strategic plant foods: Add small amounts of low-carb vegetables, avocados, olives, and perhaps some nuts or berries.
Maintain ketogenic macros: Keep carbs low enough to maintain ketosis (typically under 30g net carbs).
Focus on nutrient density: Prioritize the most nutrient-dense foods from both approaches.
This combined approach offers several advantages:
Greater dietary variety than strict carnivore
More nutrient insurance than carnivore
Potentially easier social adaptation
The benefit of some plant nutrients while minimizing plant anti-nutrients
Maintenance of ketosis for metabolic benefits
Many people find this middle ground offers the best of both worlds, though those with severe autoimmune or inflammatory conditions might still benefit most from the stricter carnivore approach.
Top Product Recommendations for Both Diets
The right products can make following either diet easier and more enjoyable. Here are some top recommendations for both approaches:
Products for Both Diets
Primal Kitchen Avocado Oil – High-quality fat source with a high smoke point for cooking.
Ancient Nutrition Bone Broth Protein – Supports both diets with high-quality protein and gut-healing properties.
Lakanto Monkfruit Sweetener – Zero-calorie sweetener for Keto baking and beverages.
How Does the Carnivore Diet Affect Cholesterol Levels?
Cholesterol impacts are frequently cited as a concern with the Carnivore Diet. Here’s what current understanding suggests:
Typical Cholesterol Changes on Carnivore
Many people on the Carnivore Diet experience:
Increased LDL cholesterol: Often described as “elevated” by conventional standards.
Increased HDL cholesterol: The “good” cholesterol typically rises.
Decreased triglycerides: Often dramatically lower than on standard diets.
Improved HDL to triglyceride ratio: This important marker typically improves.
Larger, fluffier LDL particles: Research suggests larger LDL particles are less associated with cardiovascular disease than small, dense particles.
These changes create considerable debate in the medical community. The conventional view sees elevated LDL as inherently problematic, while carnivore advocates point to improved overall metabolic health, inflammation markers, and more nuanced cholesterol testing (like particle size and apolipoprotein measurements) as more relevant.
I personally find the perspective of lipidologist Dave Feldman interesting here. His research into what he calls the “Lean Mass Hyper-responder” profile suggests that some healthy, athletic people naturally produce elevated LDL cholesterol when on very low-carb diets, potentially as a natural adaptation rather than a pathological process.
Individual Variation
It’s worth emphasizing that individual responses vary dramatically:
Some people see minimal cholesterol changes in carnivore
Others see moderate increases that stabilize over time
A small percentage see very significant increases that may warrant further investigation
This variation illustrates the importance of personalized assessment and working with a knowledgeable healthcare provider.
How Does the Keto Diet Affect Cholesterol Levels?
The Keto Diet’s effects on cholesterol show similar patterns to carnivores, but often with less dramatic changes:
Typical Cholesterol Changes on Keto
Research and clinical experience with keto show:
Variable LDL cholesterol: Some people experience increases, while others see no change or decrease.
Increased HDL cholesterol: Typically rises, which is considered beneficial.
Decreased triglycerides: Often dramatically improves, sometimes by 50% or more.
Improved triglyceride-to-HDL ratio: This key marker of metabolic health typically improves.
Improved inflammation markers: Related markers like C-reactive protein often decrease.
The research on keto and cardiovascular health is more extensive than for carnivores, with several studies showing improvements in overall cardiovascular risk factors despite sometimes elevated LDL cholesterol.
What These Changes Mean
The traditional lipid hypothesis focuses primarily on LDL cholesterol levels as a predictor of heart disease risk. However, emerging research suggests that:
Inflammation may be a more important factor than cholesterol levels alone
The context of elevated cholesterol matters (metabolic health vs. metabolic dysfunction)
Particle size and number may be more relevant than total LDL concentration
Triglyceride-to-HDL ratio may better predict risk than LDL
For both diets, the most prudent approach is:
Get comprehensive lipid testing (not just standard panels)
Monitor changes over time
Consider other markers of cardiovascular and metabolic health
Work with a healthcare provider who understands low-carb nutrition
Sample Meal Plans: Carnivore vs Keto
To help you visualize what daily eating looks like on these diets, here are sample meal plans for both approaches:
Sample Carnivore Diet Meal Plan
Breakfast:
3 eggs fried in butter or tallow
4 oz ground beef
2 slices bacon
Lunch:
8 oz ribeye steak
2 oz beef liver (for nutrient density)
Salt to taste
Dinner:
6 oz salmon
4 oz ground lamb
2 tbsp butter
Snack (if hungry):
2 oz hard cheese (if including dairy)
Beef jerky
Beverages:
Water
Black coffee (optional)
Bone broth
This meal plan provides approximately:
Protein: 160-180g
Fat: 140-160g
Carbs: Trace amounts
Calories: 1,900-2,200
Sample Keto Diet Meal Plan
Breakfast:
2-egg omelet with 1 oz cheese and 1/4 avocado
2 slices bacon
Coffee with 1 tbsp heavy cream and 1 tbsp MCT oil
Lunch:
4 oz chicken thigh with skin
2 cups mixed greens
2 tbsp olive oil and vinegar dressing
1/4 cup macadamia nuts
Dinner:
6 oz grass-fed beef burger (no bun)
1 tbsp butter
1 cup roasted Brussels sprouts with bacon
1/2 avocado
Snack (if hungry):
1 oz cheese
10 olives
Small handful of berries
Beverages:
Water
Herbal tea
Bone broth
This meal plan provides approximately:
Protein: 100-120g
Fat: 130-150g
Net Carbs: 20-25g
Calories: 1,800-2,100
Frequently Asked Questions about Carnivore Diet vs Keto
Can I build muscle on these diets?
Carnivore Diet for Muscle Gain: The Carnivore Diet can be excellent for muscle building because it:
Provides ample high-quality protein
Supplies adequate calories through fat
Potentially increases testosterone in some individuals
Delivers highly bioavailable nutrients
Keto Diet for Muscle Gain: The Keto Diet can support muscle building through:
Adequate protein intake (adjustable based on goals)
Stable energy from fat adaptation
Potentially improved recovery due to lower inflammation
Strategic carb timing (in modified versions)
For optimal muscle gain, many find a targeted approach works best:
Strict carnivore or keto for metabolic health and fat loss phases
Slightly higher protein intake during building phases
Possibly including strategic carbohydrates around workouts (more applicable to keto)
Which diet is better for athletes?
Both diets have been successfully implemented by various athletes, but with different considerations:
Carnivore for Athletes:
May work well for strength and power athletes
Provides consistent energy without crashes
Simple fueling strategy (just eat meat)
May support faster recovery through the elimination of inflammatory foods
Keto for Athletes:
Well-studied in ultra-endurance athletes
Provides stable energy for long-duration events
May improve fat utilization during exercise
More flexible for including strategic carbs when needed
The best approach may depend on:
Sport type (strength vs. endurance)
Individual metabolism
Training phase (building vs. competition)
Personal preference and digestive response
Some athletes successfully use a cyclical approach, with stricter adherence during the off-season and more strategic carb inclusion during competition periods.
Conclusion: Which Diet Is Right for You?
After exploring both the Carnivore Diet and the Keto Diet in-depth, the question remains: which one should you choose?
The honest answer is that there’s no one-size-fits-all approach. Your optimal diet depends on your:
Health goals: Weight loss, autoimmune management, performance, longevity
Current health status: Existing conditions, medications, metabolic health
Lifestyle factors: Social situation, cooking abilities, budget
Personal preferences: Food enjoyment, variety needs, food philosophy
Results from self-experimentation: How your body actually responds
Here’s a simple decision framework that might help:
Consider the Carnivore Diet if:
You have significant autoimmune or inflammatory issues
You’ve tried other elimination diets with limited success
You suspect multiple food sensitivities
You prefer extreme simplicity in your eating approach
You don’t mind (or actually prefer) a limited food selection
Consider the Keto Diet if:
Your primary goals are weight loss and metabolic health
You enjoy culinary variety and creativity
You value the inclusion of some plant foods
You want a diet with more extensive scientific research
Social eating situations are important in your life
Consider a hybrid approach if:
You want the best elements of both worlds
You’ve identified specific plant foods you tolerate well
You’re using diet therapeutically but want more variety
You’re transitioning between approaches
Remember that dietary approaches aren’t necessarily lifetime commitments. Many people find value in:
Starting with the stricter carnivore approach as an elimination protocol
Experiencing how their body responds without any plant foods
Carefully reintroducing low-carb plant foods to find their personal threshold
Creating a customized approach based on their results
The most important factor is finding an approach that:
Improves your health markers
Makes you feel your best
You can sustain long-term
Fits into your lifestyle
I encourage you to approach either diet with an experimental mindset, careful observation of your results, and willingness to adjust based on your personal experience. Your body is the ultimate authority on what works best for you.
Have you tried either of these diets? Or are you considering starting one? I’d love to hear about your experiences in the comments below!
This article is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making significant changes to your diet, especially if you have existing health conditions or take medications.
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