What is the difference between carnivore and keto carnivore?
It all comes down to one thing: FAT.
Keto is a high-fat, lowing protein diet. Carnivore, while not defined, is going to be more protein.
What is better for fat loss? I did a video on this, which you can see HERE.
But I will revisit this and then talk about the differences between each and how you can modulate each or somewhere in the middle based on your personal goals.
- Keto usually something like 70-80% of calories come from fat.
- Carnivore will be a mix, so this definitely varies, but it would be something like 30-50% of calories from protein.
- Keto includes a bit of carb, maybe 5%; under 20g a day is commonly recommended.
- Carnivores can include minimal carbs depending on the style of a carnivore. But if doing strict carnivore, it would be a nearly zero-carb diet.
Now here's the thing: this stuff isn't defined, there are wide ranges if we look at hunter-gatherers, and your individual body preferences will also fluctuate.
Let's start with the difference between protein and fat.
Something I've personally been thinking about and recommended lately before stumbling upon Dr. Ted Naiman's work is the fact that protein should be prioritized for most people for many reasons, weight loss being a primary one. (Link to vid)
- Protein is the most satisfying food in nature. Period.
- Protein is complex to overconsume.
- Protein is fundamental to repairing your body.
- Protein is the most thermogenic ally active foodstuff, costing approximately 30% of calories to process it.
- Protein will help the most with the proper signaling of hunger hormones.
- It's the most miniature palatable food in nature.
Now let's look at fat:
- Fat is easy to consume, calorie-dense, and, depending on the source, has many variables you must consider.
- Fat is often a smaller percentage of an animal than protein. In a way, this is mother nature's way of reminding us to focus on protein.
- Fat to be processed as fuel in your body must be in conjunction with very low carbs, or it is more likely to lead to fat gain.
- Fat is oxidized lower on the priority list compared to carbs, so overeating in the presence of any glucose is likely to go directly to adipose sites.
- Fat is far more dangerous of a macro if not coming from excellent sources since the various prosperities of various fats vary so wildly. (Protein is less of a concern in this area)
This leaves us with the primary difference between a keto carnivore, with MORE HIGH FAT and less protein, and a true carnivore, nearly zero-carb, with more protein.
A final note is goals. If fat loss is a goal, you'll want a higher protein, more typical carnivore diet.
Replacing protein has many benefits for fat loss, form satiety, thermogenic cost of protein, oxidative priority, etc.
I have a video about this where I go more into depth with a carnivore diet and a weight loss plateau here.