Ketovore Diet: The Complete Guide to Keto Carnivore

The Ketovore diet is a keto variation catering to those who prefer the carnivore diet but want to enjoy the benefits of ketosis. This comprehensive guide will discuss everything you need to know about the Ketovore diet, its principles, food list, sample diet plan, and its benefits.

Key Takeaways:

• The Ketovore diet is a hybrid of the carnivore and ketogenic diet. Its main rule is to prioritize animal sources but include keto-friendly food options.
• Aside from animal products, the Ketovore diet allows room for non-starchy, low-carb vegetables and fruits, nuts and seeds, herbs and spices, and unsweetened beverages.
• When doing the Ketovore diet, you will take a carnivore diet on most days and incorporate a keto diet on some days.
• Benefits of the Ketovore diet include healthy weight loss, improved metabolic health, and enhanced cognitive health.

Table of Contents:

• What Is the Ketovore Diet?
• Keto vs Carnivore vs Ketovore Diet
• Ketovore Diet Food List
• Sample Ketovore Diet Meal Plan
• Ketovore Diet Benefits
• Frequently Asked Questions (FAQ)
• References

What Is the Ketovore Diet?

Simply put, the Ketovore diet is a mixture of keto and carnivore, hence the name. This hybrid diet seeks to harness the benefits of both nutritional philosophies, especially the simplicity of the carnivore diet.

The ketogenic and the carnivore diets have established benefits for weight loss and overall health, and combining them aims to bridge the gap between each approach.

The Ketovore diet follows the strict restrictions of the carnivore diet but is infused with the keto diet principles for a more balanced approach to ketosis.

Key Components of the Ketovore Diet:

• Macronutrient Ratios: The Ketovore diet emphasizes high fat intake, moderate protein consumption, and low carbohydrate intake. Achieving and maintaining ketosis remains a central focus.
• Animal Products Priority: Animal-derived products, such as various meats, eggs, and dairy, form the cornerstone of the Ketovore diet. These provide essential nutrients, including protein, healthy fats, and micronutrients.
• Plant Inclusion in Moderation: While the carnivore diet strictly excludes plant-based foods, the Ketovore diet incorporates selected low-carbohydrate vegetables and fruits. This inclusion provides additional micronutrients and fiber without compromising ketosis.

Keto vs Carnivore vs Ketovore Diet

Keto

The keto diet encompasses several variants which cater to different needs. At its core, the keto diet focuses on high-fat intake from both animals and plants.

The main goal is to induce and stay in nutritional ketosis, a phase in which the body relies on fats or ketone bodies as a more stable energy source¹ without glucose.

While the main goal is to stay in ketosis, the keto diet allows 5-10% carbohydrate intake from a well-rounded nutritional source, including non-starchy fruits and vegetables.

Here’s what the macros look like in the keto diet:

• Carbohydrates: 5-10%
• Protein: 15-25%
• Fat: 70-75%

Carnivore

As the name implies, the carnivore diet focuses on animal product consumption. Like the keto diet, this approach is high-fat, moderate protein, and very low carbohydrate.

Unlike the keto diet, the carnivore diet does not welcome plant sources, bringing its carbohydrate intake to 0%. The main drawback of this diet is its lack of fiber intake,² which often comes from plant sources.

Here’s what the carnivore diet macros look like:

• Carbohydrates: 0%
• Protein: 20-35%
• Fats: 50-75%

Ketovore

The Ketovore diet emerges as a synthesis of the carnivore and keto diets. It encourages the consumption of animal products, particularly meats, while maintaining the low-carbohydrate, high-fat principles crucial for inducing and sustaining ketosis.

This unique combination allows for a more flexible and varied dietary profile compared to the strict confines of the carnivore diet but still maintains simplicity.

The Ketovore diet allows plant beverages, including coffee, tea, and other drinks. You can also use herbs and spices when cooking with the Ketovore diet. Simply put, it’s like the standard keto diet but prioritizes animal sources as the source of fat.

Here’s how it often works: you eat animal products most days of the week and occasionally incorporate keto-friendly vegetables and carbs into your diet. You can also use seasoning, herbs, and spices on some days.

Ketovore Diet Food List

• Meats: Include a variety of meats such as beef, pork, lamb, and poultry.
• Fish: Rich sources of omega-3 fatty acids like salmon, mackerel, and sardines are recommended.
• Animal Products: Incorporate eggs, organ meats, and other animal-derived products.
• Dairy: High-fat dairy products like butter, cream, and cheese can be consumed in moderation.
• Plant-based Fats: Avocados, olive oil, and coconut oil.
• Low-Carb Vegetables: Non-starchy vegetables like spinach, kale, zucchini, and broccoli are suitable choices.
• Low-Carb Fruits: Berries, such as strawberries and blueberries, can be consumed in small amounts and only occasionally.
• Nuts and Seeds: Opt for low-carb options like almonds, walnuts, and chia seeds.
• Herbs and Spices: Rosemary, thyme, garlic, onion.
• Beverages: Water, herbal teas, and black coffee are acceptable choices but should stay unsweetened.

Sample Ketovore Diet Meal Plan

Day	Breakfast	Lunch	Dinner
Monday	Scrambled eggs with ground beef cooked in butter.	Grilled pork chops with a side of bacon.	Beef steak with sautéed organ meats (liver or kidney).
Tuesday	Omelette made with eggs, cheese, and diced ham.	Chicken thighs roasted in duck fat with crispy skin.	Lamb chops with butter-cooked shrimp on the side.
Wednesday	Sausage and bacon frittata.	Turkey burgers with a slice of full-fat cheese.	Pork ribs with a side of beef bone broth.
Thursday	Steak and eggs cooked in ghee.	Grilled chicken wings with a skin-on.	Ground beef stir-fry with organ meats.
Friday	Bacon-wrapped sausages.	Salmon fillets with lemon-butter sauce.	Beef liver cooked in beef tallow with a side of pork belly.
Saturday	Keto smoothie with avocado, coconut milk, and a handful of berries.	Cobb salad with grilled chicken, bacon, avocado, and blue cheese dressing.	Grilled shrimp skewers with a side of roasted Brussels sprouts.
Sunday	Keto-friendly chia seed pudding made with almond milk and topped with sliced almonds.	Spinach and feta stuffed chicken breast with a side of asparagus.	Cauliflower crust pizza with assorted keto-friendly toppings.

Ketovore Diet Benefits

Promote Healthy Weight Loss

By significantly reducing carbohydrate intake, the body transitions into a state of ketosis, where it relies on stored fat for energy. This shift encourages efficient fat utilization and contributes to weight loss.³

Moreover, the Ketovore Diet’s emphasis on higher fat and protein content can enhance feelings of satiety,⁴ potentially reducing overall calorie consumption. The stabilization of blood sugar levels,⁵ attributed to minimized carb intake, further supports weight management efforts.

Improve Metabolic Health

A fundamental benefit of the Ketovore diet is its potential to improve metabolic health, particularly concerning insulin sensitivity.

Restricting carbohydrates helps regulate blood sugar levels and may reduce the risk of insulin resistance,⁶ a key factor in metabolic disorders.

Scientific studies suggest that adopting a low-carbohydrate approach, as seen in the Ketovore diet, can positively influence cardiovascular markers^7, such as triglyceride levels, low-density lipoprotein, and high-density lipoprotein.

Additionally, the diet’s anti-inflammatory effects⁸ may further enhance these metabolic markers.

Enhance Cognitive Function

The Ketovore Diet offers intriguing possibilities for enhancing cognitive function.⁹ The mechanism lies in the production of ketones during ketosis, providing an alternative and efficient energy source for the brain.¹⁰

Scientific research supports that ketones may have neuroprotective effects,¹¹ contributing to improved brain health.

The stable and sustained energy supply from ketones may lead to heightened focus, enhanced mental clarity, and reduced cognitive fog, potentially benefiting individuals seeking cognitive enhancement.

Is the Ketovore Diet Right for You?

If you prefer the carnivore diet but want a less restrictive approach yet still reap all the benefits, then the Ketovore diet is right for you.

Like the standard keto diet, the Ketovore diet focuses on high-fat intake and very low carbohydrates to maintain the state of ketosis. With the Ketovore diet you get the good things in the keto diet and the benefits from the carnivore diet.

Frequently Asked Questions (FAQ)

References

¹Dhillon KK, Gupta S. Biochemistry, Ketogenesis. [Updated 2023 Feb 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493179/

²Mishra, B. P., Mishra, J., Paital, B., Rath, P. K., Jena, M. K., Vivekananda Reddy, B. V., Pati, P. K., Panda, S. K., & Sahoo, D. K. (2023). Properties and physiological effects of dietary fiber-enriched meat products: A review. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1275341

³Ting, R., Dugré, N., Allan, G. M., & Lindblad, A. J. (2018). Ketogenic diet for weight loss. Canadian Family Physician, 64(12), 906. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371871/

⁴Samra RA. Fats and Satiety. In: Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. Boca Raton (FL): CRC Press/Taylor & Francis; 2010. Chapter 15. Available from: https://www.ncbi.nlm.nih.gov/books/NBK53550/

⁵Alarim, R. A., Alasmre, F. A., Alotaibi, H. A., Alshehri, M. A., & Hussain, S. A. (2020). Effects of the Ketogenic Diet on Glycemic Control in Diabetic Patients: Meta-Analysis of Clinical Trials. Cureus, 12(10). https://doi.org/10.7759/cureus.10796

⁶Paoli, A., Bianco, A., Moro, T., Mota, J. F., & Coelho-Ravagnani, C. F. (2023). The Effects of Ketogenic Diet on Insulin Sensitivity and Weight Loss, Which Came First: The Chicken or the Egg? Nutrients, 15(14). https://doi.org/10.3390/nu15143120

⁷Dyńka, D., Kowalcze, K., Charuta, A., & Paziewska, A. (2023). The Ketogenic Diet and Cardiovascular Diseases. Nutrients, 15(15). https://doi.org/10.3390/nu15153368

⁸Jonasson, L., Guldbrand, H., Lundberg, A. K., & Nystrom, F. H. (2014). Advice to follow a low-carbohydrate diet has a favourable impact on low-grade inflammation in type 2 diabetes compared with advice to follow a low-fat diet. Annals of Medicine, 46(3), 182-187. https://doi.org/10.3109/07853890.2014.894286

⁹Altayyar, M., Nasser, J. A., Thomopoulos, D., & Michael Bruneau, J. (2022). The Implication of Physiological Ketosis on The Cognitive Brain: A Narrative Review. Nutrients, 14(3). https://doi.org/10.3390/nu14030513

¹⁰LaManna, J. C., Salem, N., Puchowicz, M., Erokwu, B., Koppaka, S., Flask, C., & Lee, Z. (2009). KETONES SUPPRESS BRAIN GLUCOSE CONSUMPTION. Advances in Experimental Medicine and Biology, 645, 301. https://doi.org/10.1007/978-0-387-85998-9_45

¹¹Jensen, N. J., Wodschow, H. Z., Nilsson, M., & Rungby, J. (2020). Effects of Ketone Bodies on Brain Metabolism and Function in Neurodegenerative Diseases. International Journal of Molecular Sciences, 21(22). https://doi.org/10.3390/ijms21228767