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 actually defined, is going to be more protein.
What is better for fat loss? Well I did a video on just this, which you can see HERE.
But I will revisit this and then talk about the differences of each and how you can modulate each one or somewhere in the middle based on your personal goals.
- Keto is usually something like 70-80% of calories coming from fat.
- Carnivore is going to be a mix, so this def varies, but it would be something like 30-50% of calories coming from protein.
- Keto includes a bit of carbs, maybe 5%, under 20g a day is commonly recommended
- Carnivore can include very limited carbs depending on the style of 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 are going to fluctuate as well.
Let’s start with the difference between protein and fat.
Something I’ve personally been thinking 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 hard to over consume.
- Protein is fundamental to repairing your body.
- Protein is the most thermogenic ally active foodstuff, costing something like 30% of calories just to process it.
- Protein is going to help the most with proper signaling of hunger hormones.
- It’s the least palatable food in nature.
Now let’s look at fat:
- Fat is easy to consume, calorie dense, and depending on source, has a myriad of variables you must consider.
- Fat is often a smaller percentage of an animal than protein. So 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 carb or it is more likely to lead to fat gain.
- Fat is oxidized lower on the priority list compared to carbs, so overeating it presence of any glucose whatsoever is likely to go directly to adipose sites
- Fat is far more dangerous of a macro if not coming from very good 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, MORE HIGH FAT, less protein and a true carnivore, nearly zero-carb, more protein.
A final note I want to mention is goals. If fat loss is a goal, you’ll want to do a higher protein, more typical carnivore diet.
Replacing protein has a host of 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.