Keto and carnivore diets are the most popular as well as effective diets for losing weight and improving certain health conditions.
Because both of these diets reduce the carb while increasing fat and protein intake, many people get a bit confused about what are the similarities and differences between these two diets. This confusion often leads to misinterpretation.
Today, here we are trying to clear every bit of confusion regarding keto and carnivore diets. After reading this article, you will be able to know the difference between these diets and also which one is better. So, without any further ado, let’s get started!
What Is A Keto Diet?
The main goal of a ketogenic diet is to put your metabolism from glucose to ketones as a fuel to the body. It is one of the most popular and effective diets in the world that has given excellent results in weight loss, fat loss and treating various diseases.
Don’t consider it as some regular fad diet endorsed by celebrities! As a matter of fact, the ketogenic diet is medically trusted. It was initially designed and tested to treat epilepsy patients.
It is not at all difficult to understand. Keto has a simple rule: decrease your carb intake and load on fats and enough protein. It works by switching your metabolism to create pure energy from stored fat rather than sugars. This fat bread down then results in quick weight loss.
Let’s discuss it in detail!
A standard American diet is rich in carbohydrates. You will be solely having carbs throughout the day which are transformed into blood glucose. This increases the sugar levels in the body and leads to spikes in blood sugar level. This may further result in various health issues and diseases such as diabetes.
Keto comes to rescue in such conditions. It completely transforms the nutritional macros and puts brakes on carbs. You will be consuming large amounts of fat and significant protein which shifts your source energy from glucose to stored and dietary fat. This process results in the production of blood ketones which act as a fueling agent for all the organs of our body. In essence, low carb and high fat consumption introduce new energy sources that result in drastic weight loss.
What Is A Carnivore Diet?
The basic idea behind the carnivore diet is to eat like our ancestors. Because they were only dependent on the meats, they were more fit and healthy. Well, let’s see how it helps.
So, the carnivore diet involves eating just meat all day, no fruits, no vegetables, nothing!
Although the carnivore diet plan looks very similar to keto, it is a more restricted diet.
On a carnivore diet, you can have a little dairy including butter and cheese but the ultimate aim is to load on meat only. It might sound crazy at this moment but this diet is equally effective for some people whose body can respond to this diet quickly.
You can safely say that this diet is a restricted version of a ketogenic diet to achieve unrealistic body fat reduction.
Now, coming to the big question…
Keto Vs Carnivore: What are the Differences Between The Two Diets?
Firstly, the most obvious difference between keto and carnivore is, keto is a more flexible diet plan. Carnivores can only eat meat and are restricted to eat almost everything which makes it difficult to follow for a long time.
Below are some more details you should know about the differences between both diets.
1. Keto Diet Is More Flexible Than Carnivore
As we have already mentioned, keto is slightly more flexible diet. You can have a few carbs without thinking much. As an average person, you’re allowed to have about a maximum of 50 grams carbs per day. It allows you to satisfy your cravings and maintain the diet for long.
In fact, any highly restricted diet can not be followed for a long time.
Another great thing about the ketogenic diet is, you can make your food more interesting by adding some healthy keto-friendly veggies and fruits. Further, you are free to have more fibre as it helps to digest your food properly and keep your stomach light as well as happy.
As you can see, from a micronutrient point of view keto is a superior diet. You can have better and improved digestion on a keto diet.
On the other hand, any fruit or vegetable is a strict no-no on a carnivore diet.
Not just these two diets, switching to any diet plan results in food cravings at the initial stages.
Similar in the case of carnivore and keto diet. On a carnivore diet, you will be completely ditching all the carbs that means you will be having only meat, water and coffee.. and nothing else.
While it may seem like a dream diet to some, it won’t be the same when you need to follow it for long as you’ll start craving for some good starchy veg and a little sugar rush.
You will have similar cravings on keto because you have to ditch all the plant-based foods. However, you can easily satisfy your cravings on a keto diet by having some Keto-friendly foods. You can have raspberries for your sugar rush. Similarly, you can have good amounts of veggies and nuts.
3. Meal Frequencies
On a keto diet, you can easily divide your food intake into 5 to 6 small meal plans depending on your total calorie requirements. In this way, you can keep yourself full throughout the day and get rid of unnecessary hunger pangs. Further, it also reduces cravings.
On the other hand, you can not divide your meals into more than 3 parts on a carnivore diet. The reason is, first the meat recipes take time to cook. Even if you try frozen meat recipes, they don’t taste that good. Moreover, meat is heavy and it takes time to digest. So, it is a better idea to cook and eat fresh which may take some time and effort but you’ve no other option.
4. Macronutrient Proportion
The macronutrient proportion on a keto diet is generally 60% fat, 30% protein, and 10% carbs. It means 60% of your calories will come from fats, 30% from protein and only 10% from carbohydrates. This split is drastically different from the 20/25/55 ratio recommended by nutritional science.
While on a carnivore diet, there is no such ratio to maintain. Simply, shift to all meat and no-carb diet. This means you can have only high amounts of protein, fat and almost negligible carb through some dairy products.
So, Which One is Better – Keto or Carnivore?
Both of these diets are equally effective and this is the reason why they are so popular. However, the keto diet is easier to follow for the longest time as compared to the carnivore diet. Also, anyone can follow a well-formulated keto diet as it is completely safe. However, a meat diet may or may not suit everyone else as it is extremely high in protein. It may present risks such as chronic kidney diseases and other related ailments.
Here is a list of benefits of a keto diet which may help you to decide what’s better for you.
1.Keto Forces Higher Metabolic Transformation
First of all, the ketogenic diet forces your body to switch from blood glucose to ketones for energy. This process is known as ketosis and is the basis of a keto diet. It is the way by which you can naturally attack the unwanted stored fat reserves.
2. Keto Promotes Drastic Weight Loss Over a Short Period of Time.
On a keto diet, you will be able to lose your weight quickly and more effectively over a short time. But, a carnivore diet works very slowly and steadily. Also, you can maintain a calorie deficit easily without starving yourself on a keto diet because the greens and other keto food items are generally low in calories than carnivore food.
3. Keto Results In Increased Physical And Mental Energy
One of the greatest benefits of ketogenic diets is that you will notice a boost in your physical as well as mental energy. You will have more energy to keep yourself active and fresh throughout the day.
You will perform better at the gym, office or basically anywhere. Also, you will also be stress-free.
4. Keto Improves Your Overall Health
Not just weight loss, but a keto diet promotes your overall health by treating a number of diseases like high blood pressure, diabetes, kidney ailments etc.
As we already discussed, both of these diets are equally beneficial for weight loss. Different bodies have different needs and hence, they respond differently to various diets. What is more important, is to choose a diet that suits your body type perfectly. Keto is completely safe and the best option to lose weight quickly and healthily. On the other hand, a carnivore diet works slowly but effectively.
Another plus point with the ketogenic diet is that it is easier to stick to.
Lastly, any diet you choose should be well-formulated and based on your expert’s advice.