A Path to Health and Wellness
In recent years, both the ketogenic (keto) and carnivore diets have gained widespread popularity for their potential health benefits, ranging from weight loss to improved mental clarity, better blood sugar control, and reduced inflammation. But understanding the differences, benefits, and how to transition into these diets can help you make the best decision for your personal health journey. Whether youโre just starting to explore the world of low-carb eating or are curious about how far you can take it, this guide will help explain the core benefits of both the keto and carnivore diets, along with insights from respected experts like Dr. Ken Berry and Dr. Eric Westman.
What is the Keto Diet?
The ketogenic diet is based on a high-fat, moderate-protein, and very low-carbohydrate intake. The goal is to shift your bodyโs primary energy source from carbohydrates to fats by entering a metabolic state called ketosis. When you reduce carb intake to 20-50 grams per day, the body starts breaking down fats into ketones, which provide energy for both the body and the brain.
Dr. Eric Westman, a leading expert on the ketogenic diet, describes the approach as, “getting back to real food, and controlling hunger through fat metabolism.” By relying on fat as the primary energy source, keto helps control appetite and allows the body to burn stored fat more efficiently.
What is the Carnivore Diet?
The carnivore diet is an even more restrictive form of low-carb eating, focusing exclusively on animal-based products such as meat, fish, eggs, and some dairy. All plant-based foodsโincluding fruits, vegetables, grains, and legumesโare eliminated. This diet is rooted in the belief that humans evolved to thrive on a primarily animal-based diet, and that many chronic health conditions stem from the consumption of plant-based foods that contain natural irritants like lectins, oxalates, and other anti-nutrients.
Dr. Ken Berry, a vocal advocate of the carnivore diet, often highlights its ability to reduce inflammation and promote gut health. โBy going carnivore, you eliminate all of the carbohydrates and plant toxins that can cause inflammation and gut issues,โ says Dr. Berry. Many people find relief from chronic conditions simply by cutting out plant foods and focusing on nutrient-dense animal products.
The Importance of Removing Processed Foods and Seed Oils
Regardless of whether you choose the keto or carnivore diet, one of the most crucial steps is removing processed foods and seed oils from your diet. Processed foods are often packed with sugars, additives, and unhealthy fats that lead to inflammation and weight gain. Seed oilsโlike soybean, canola, and corn oilโare highly processed and can contribute to oxidative stress and inflammation.
Instead, both diets emphasize whole, nutrient-dense foods like:
- Meats: beef, poultry, pork, fish, even hotdogs and hamburgers (no buns!) provide essential fats and proteins.
- Butter and Animal Fats: Rich in healthy saturated fats and essential for the keto and carnivore lifestyles.
- Eggs: An excellent source of protein, healthy fats, and vital nutrients.
- Leafy Greens and Cruciferous Vegetables (for keto): Spinach, kale, broccoli, and cauliflower are nutrient powerhouses and low in carbs, perfect for staying within keto guidelines. Watch out for store bought salad dressings, as almost all contain sugar and seed oils.
By focusing on real, whole foods, you not only reduce inflammation but also supply your body with the essential nutrients it needs to thrive.
The Benefits of Keto and Carnivore Diets
Both the keto and carnivore diets have overlapping benefits due to their shared focus on low carbohydrates, but each diet offers its own unique advantages.
1. Weight Loss
One of the most common reasons people turn to keto and carnivore is for weight loss. When the body is in ketosis (or fat-burning mode), it efficiently uses stored fat for energy, making both diets effective for shedding extra pounds. On keto, fat makes up the bulk of the diet, providing satiety that prevents overeating. Carnivore, by focusing on high-protein, nutrient-dense foods, tends to be even more satiating, making it difficult to consume excessive calories.
2. Stable Blood Sugar Levels
Both diets help stabilize blood sugar levels by eliminating most or all carbohydrates. On the ketogenic diet, lower carb intake naturally reduces insulin spikes, making it an excellent option for people with insulin resistance or type 2 diabetes. Carnivore takes this even further by cutting out any potential sources of glucose, leading to more consistent blood sugar control.
3. Mental Clarity and Focus
Many people report improved mental clarity and focus on both diets. The brain runs efficiently on ketones, providing stable energy throughout the day without the typical highs and lows associated with blood sugar fluctuations. People on carnivore, in particular, often report enhanced mental sharpness, likely due to the reduction of inflammatory plant-based compounds and steady energy from fats and proteins.
4. Reduced Inflammation
Inflammation is the root of many chronic diseases, from arthritis to autoimmune disorders. Both keto and carnivore diets have anti-inflammatory properties. By removing sugar, refined carbs, and processed foods, inflammation levels often drop significantly. The carnivore diet goes a step further by eliminating plant-based foods that may cause inflammation in sensitive individuals, such as those with autoimmune conditions or digestive disorders.
5. Digestive Health
Many people with digestive issues like bloating, IBS, or leaky gut find relief on the carnivore diet. By removing fibrous and potentially irritating plant foods, the digestive system has a chance to heal. Some who struggle with the keto diet due to fiber or plant food sensitivities may find carnivore easier on their gut.
Transitioning to Keto: Take it Slow
One of the most common mistakes people make when starting keto is jumping in too fast, which can lead to uncomfortable side effects like the “keto flu” (headaches, fatigue, irritability). To avoid this, a gradual transition is recommended.
Instead of cutting out all carbohydrates immediately, itโs better to slowly reduce your intake over several weeks. Hereโs a simple strategy to ease into the keto lifestyle:
- Weeks 1-2: Start by cutting out sugars and refined carbs like bread, pasta, and desserts. Replace these with starchy vegetables such as sweet potatoes, carrots, and squash.
- Weeks 3-4: Begin reducing starchy vegetables, and focus on adding healthy fats like avocados, olive oil, and fatty meats. This allows your body to adjust to fat-burning without overwhelming it all at once.
As you reduce your carbs, your body will begin to shift into ketosis naturally, making the process smoother and more sustainable.
Is Carnivore Right for You?
While the keto diet offers more variety and flexibility with plant-based fats and low-carb vegetables, the carnivore diet is ideal for those looking to simplify their diet or who may suffer from autoimmune issues, food sensitivities, or chronic inflammation.
Carnivore can also serve as an elimination diet, allowing people to identify foods that may be causing issues by reintroducing them one at a time after a period of strict carnivore eating. Dr. Berry emphasizes, โReal foodโmeat and animal productsโhas been part of human evolution for millions of years. Itโs time we return to what our bodies are designed to thrive on.โ
Conclusion: Choosing Your Path
Both the ketogenic and carnivore diets offer powerful health benefits that can transform the way you feel, whether youโre looking to lose weight, improve mental clarity, or address chronic health issues. While keto offers more flexibility and variety, the carnivore diet provides an even more focused approach that can help with specific health concerns.
Dr. Westman advises, “Everyoneโs carbohydrate tolerance is different. Some can tolerate more carbs, while others do better on very few or none at all.” Finding the right balance for your body is key, and starting with a gradual transition can help ease you into a healthier lifestyle.
By focusing on whole, unprocessed foods and healthy fats, both keto and carnivore give you the tools to reclaim your health and well-being. Itโs time to take control of your diet and unlock the potential benefits of these powerful approaches to nutrition.
For more information check out: Dr. Ken Berry and Dr. Eric Westman on YouTube.
Dave Soulia | FYIVT
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