Carnivore Vs. Keto: Which Diet Wins For Weight Loss?

The ketogenic diet and the carnivore diet are two of the most popular diets today. Both diets are low-carb approaches to eating, but there are some key differences. The keto diet is a low-carb, high-fat, moderate-protein diet that pushes the body into ketosis, a metabolic state that burns fat for energy. On the other hand, the carnivore diet is a more restrictive form of keto, eliminating all plant-based foods and focusing solely on animal products. So, which is better for weight loss?

Both diets have been shown to be effective for weight loss. A 2023 study found that both diets led to an average weight loss of 14.36 kg and a reduction in BMI of 5.71 kg/m2 over 24 weeks. However, the carnivore diet may be more effective for weight loss in the long term, as it is more restrictive and eliminates carbohydrates entirely. The keto diet allows for more variety, as long as total carbohydrates are kept under 50 grams.

The carnivore diet may also be easier to stick to for some people, as it does not require counting macronutrients or analysing carb content. However, the keto diet may be a healthier option, as it allows for more balance and flexibility in food choices, making it easier to maintain in the long term.

Overall, while both diets can be effective for weight loss, the keto diet is generally considered a healthier and more sustainable option due to its flexibility and the inclusion of essential nutrients from plant-based foods.

Weight Loss and Health Benefits

The keto and carnivore diets are both low-carb diets that can lead to weight loss and have some health benefits. However, they differ in their approach to carbohydrate and plant product consumption. Here is a detailed look at the weight loss and health benefits of each diet:

Keto Diet

The keto diet is a well-established, low-carbohydrate, high-fat diet that has been shown to be effective for weight loss and improving overall health. The diet restricts carbohydrates, particularly simple sugars found in sweets, and replaces them with low-carb alternatives like fruits and complex sugars. This reduction in carbohydrates puts the body into a state of ketosis, where it burns fat for energy instead of carbs.

The keto diet has been associated with improved blood sugar control and reduced body weight and body mass index. It also leads to decreased triglycerides, LDL cholesterol, and blood sugar levels, while increasing HDL cholesterol levels. These effects are sustained over extended periods, making keto a safe and effective long-term weight loss solution.

In addition to weight loss, the keto diet offers several health benefits. It improves cognitive function and mental clarity, reduces food cravings, and lowers inflammation. The diet is also beneficial for individuals with diabetes, high blood pressure, elevated blood lipids, and obesity.

Carnivore Diet

The carnivore diet is a more restrictive and extreme version of the keto diet, eliminating almost all sources of carbohydrates and allowing only animal products, such as meat, fish, and select dairy. This diet is based on the idea that plant toxins are responsible for many health issues and that animal foods provide the best source of nutrients.

The carnivore diet has been associated with weight loss, improved bodily health, and optimized cognitive function. However, there are limited studies on the long-term effects of this diet. Proponents of the diet claim that it is easier to follow than keto because it does not require counting macronutrients or analysing carb content.

One of the key benefits of the carnivore diet is the elimination of plant toxins and antinutrients, which can harm gut health. It also eliminates all seed oils, which have been linked to various health issues, and provides the body with only healthy fats from animal sources.

Comparison

Both the keto and carnivore diets can be effective for weight loss and have some health benefits. However, the keto diet offers more flexibility and variety in food choices, making it a more sustainable long-term option. The carnivore diet is highly restrictive and may lead to nutrient deficiencies, especially when followed for extended periods.

The keto diet provides a broader range of nutrients from both plant and animal sources, while the carnivore diet lacks the vitamins, minerals, and fibre found in plant foods. The extreme restriction of the carnivore diet may also lead to excessive intake of processed meats, which can have detrimental effects on brain health.

In summary, while both diets can promote weight loss, the keto diet is generally considered a healthier and more sustainable option due to its flexibility and ability to provide a wider range of nutrients. The carnivore diet may be beneficial as a short-term elimination diet to identify food sensitivities or support digestive health.

Macronutrient Ratios

The keto and carnivore diets have different macronutrient ratios, with the keto diet being more flexible and the carnivore diet focusing on animal products exclusively.

The keto diet typically involves a high-fat, low-carb, and moderate-protein intake. The macro breakdown for the keto diet generally includes:

• 5% to 10% of calories from carbohydrates
• 55% to 60% of calories from fat
• 30% to 35% of calories from protein

The standard keto diet (SKD) is the strictest form, with macros often breaking down as follows:

• 10% of calories from carbohydrates
• 70% of calories from fat
• 20% of calories from protein

However, there are variations of the keto diet, such as the targeted keto diet (TKD) and the cyclical keto diet (CKD), which allow for more flexibility in macronutrient ratios.

On the other hand, the carnivore diet does not have a specific macronutrient ratio. It focuses on consuming animal products exclusively, with no plant-based foods allowed. This typically results in a diet high in protein and fat, with negligible carbohydrate intake.

The carnivore diet is considered more restrictive than the keto diet, as it eliminates all plant-based foods and focuses solely on animal products. This means that the diet is typically high in protein and fat, with very low carbohydrate intake.

While the keto diet requires tracking macros and can be challenging to sustain due to its restrictiveness, the carnivore diet is simpler and may be easier to follow for some people. However, the carnivore diet may be too restrictive for some and may not provide enough variety to meet all nutritional needs.

Food Choices

The keto and carnivore diets have a lot in common, but there are some key differences when it comes to food choices. Both diets are low-carb, but the carnivore diet is a zero-carb diet, while the keto diet allows for some carbs, usually up to 50 grams per day. This means that on the keto diet, you can still eat low-carb fruits and vegetables, whereas the carnivore diet eliminates all plant-based foods.

On the keto diet, you can eat a variety of foods, including meat, fish, eggs, dairy, low-carb vegetables, and fruits. The focus is on getting most of your calories from fat, with around 70-80% of calories coming from fat, 15-30% from protein, and 0-10% from carbohydrates.

The carnivore diet, on the other hand, is much more restrictive. It involves eating only animal products, such as meat, fish, eggs, and select dairy products. Some people on the carnivore diet also restrict dairy because it contains lactose, a type of carbohydrate. The diet is primarily focused on consuming fatty meat and animal fats, with some versions of the diet also including organ meats, bone broth, and full-fat dairy.

One advantage of the carnivore diet is that it is very simple and easy to follow. You don't have to count calories, track macros, or worry about food choices, as long as you're eating animal products. However, this restriction can also be a downside, as it can lead to limited food choices and repetitive meals, making it challenging to stick to the diet.

The keto diet offers more variety and flexibility in food choices, making it easier to maintain in the long term. It also provides a broader range of nutrients, as it includes both animal and plant-based foods. However, this variety can also make it more challenging to stick to the diet, as it requires careful planning and tracking of macros to ensure you stay within the allowed carbohydrate limit.

Both diets can be effective for weight loss, but it's important to note that the carnivore diet is more restrictive and may not be suitable for everyone. It's always recommended to consult a healthcare professional before starting any new diet, especially a restrictive one like the carnivore diet.

Nutritional Deficiencies

The carnivore diet is highly restrictive and eliminates entire food groups, including fruits, vegetables, legumes, grains, nuts, and seeds. This exclusion can lead to deficiencies in essential vitamins, minerals, and fiber, which are primarily found in plant-based foods. For example, the carnivore diet is low in vitamin C and folate and lacks fiber entirely.

The keto diet is also associated with an increased risk of nutrient deficiencies due to the limitation of food groups such as grains, fruits, and starchy vegetables. However, the keto diet does allow for more variety, including some plant-based foods, which can help mitigate the risk of deficiencies.

The carnivore diet, being more restrictive, may lead to excessive intake of processed meats due to the lack of variety. This can have detrimental effects on brain health and increase the risk of dementia and Alzheimer's disease.

Additionally, the high protein content of the carnivore diet can be harmful to kidney and liver function and may trigger insulin spikes, making it unsuitable for individuals with diabetes.

The keto diet, on the other hand, has been shown to have benefits for metabolic health, weight loss, energy levels, and cognitive function. It is also more sustainable and flexible than the carnivore diet, making it easier to maintain in the long term.

In summary, while both diets may lead to nutritional deficiencies, the highly restrictive nature of the carnivore diet increases the risk of deficiencies and long-term health issues. The keto diet offers a broader range of nutrient-rich foods and is generally considered the healthier and more sustainable option.

Ease of Following

The carnivore diet is considered easier to follow than the keto diet. The carnivore diet is simple: you only eat animal products. This means no counting calories, tracking macronutrients, or worrying about meal choices. You just eat meat and get on with your day.

However, this simplicity can also be a downside. The carnivore diet is incredibly restrictive, and you may find yourself bored with your limited food options. You may also experience strong cravings for foods that are not allowed on the carnivore diet, such as fruit or vegetables.

The keto diet, on the other hand, allows for more variety in your diet. In addition to animal products, the keto diet permits low-carb vegetables and fruits. This can make the keto diet easier to stick to in the long run, as you have more food options and don't have to worry about missing out on your favourite foods.

The keto diet can also be more socially acceptable than the carnivore diet. With the carnivore diet, you may find yourself having to cook separate meals or avoid eating out altogether, as most restaurants will not cater to such a restrictive diet.

Ultimately, the best diet is the one that works for you and that you can stick to in the long term. While the carnivore diet may be easier to follow due to its simplicity, the keto diet may be more sustainable due to its flexibility and variety of food choices.

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