Even though the keto diet has been strongly associated with fat loss, the carnivore diet has also resulted in many getting toned and building muscle. We know that carrying more muscle mass means you burn more calories, which is why you lose fat and may look more defined.
Thousands of years ago, humans comfortably lived off the carnivore diet. But as we progressed and advanced, we also began introducing grains into our diet. Now, most people have grains and legumes as a staple in their diet, and most of the time that covers most of their plate rather than meat.
The keto diet is similar to the carnivore diet, but we’ll look into multiple reasons why you should choose either route for fat loss.
Here’s an introduction to each diet.
The Keto Diet
The ketogenic diet is a low-carbohydrate, high-fat eating plan designed to help the body enter a state of ketosis. In ketosis, the body relies primarily on fat as an energy source, producing ketones as an alternative fuel to glucose. To achieve and maintain ketosis, carbohydrates are limited to 50 grams daily, protein is in moderate amounts, and healthy fat intake is high.
The keto diet allows a range of foods, including:
- Fats: Oils, avocados, nuts, seeds, butter, and cheese
- Proteins: Meat, fish, eggs, and full-fat dairy
- Low-carb Vegetables: Leafy greens, peppers, zucchini, and broccoli
- Low-gi and low-carb fruits: Raspberries, blueberries, cherries, apricots
This diet excludes high-carb foods, like grains, pastries, starchy vegetables, and most fruits.
The Carnivore Diet
The carnivore diet is a more restrictive version of the keto diet and involves eating only animal-based foods. As I mentioned earlier, humans originally thrived primarily on animal foods and many who adopt the carnivore diet report improvements in weight management, digestion, and mental clarity. Foods allowed on the carnivore diet include:
- Animal Meat: Beef, pork, lamb, chicken, and other meats
- Fish and Seafood: Salmon, tuna, sardines
- Eggs: Whole eggs, preferably pasture-raised
- Dairy: Feta cheese, butter
- Organ Meats: Liver, heart, kidney, and other organs
The diet excludes plant-based foods, such as vegetables, fruits, grains, legumes, and processed foods.
Comparison
Both diets are high in fat and low in carbohydrates, which can help reduce insulin levels and promote fat burning. But there are significant nutritional differences:
Variety
The keto diet has more foods, therefore there’s more variety and you’re less likely to get flavour fatigue from consuming the same foods frequently.
Although you’re restricted to many vegetables and fruits, you still have vegetables you can consume, like leafy greens and avocados, and these lower the chances of you getting flavour fatigue. Since you’re allowed to eat legumes like peanuts and beans, these can be alternated between meals ensuring you never get bored of eating fixed meals.
As opposed to the carnivore diet, you’re restricted to meat so there’s a higher chance of you getting flavour fatigue and being bored of eating the same meals frequently. You’ll lack an element of sweetness from fruits which may make the diet hard to maintain.
Nutrients
Since you’re allowed to eat a range of fruits and vegetables, you’re meals are nutrient-dense of the keto diet, and this ensures your immune system is in check. Legumes also contains minerals like magnesium, potassium and zinc which are crucial for overall health. And on top off all of this, you have meat that you can get high-quality protein from.
Although meat has the nine essential amino acids, and some minerals, the carnivore diet lacks other nutrients you could be getting from fruits and vegetables.
Fiber Content
There’s an acceptable amount of fibre in the keto diet from the low-carb vegetables like spinach and kale, and from the nuts and seeds like almonds and chia seeds. Fibre is fundamental for your gut health and it aids digestion.
There’s virtually no fibre on the carnivore from excluding all plant sources, but this doesn’t mean you’ll get consitpation, because your body wont have to deal with as much starch anyway. And since humans lived on meat thousands of years ago, they were functioning normally and you probably will too. But some people’s bodies may not be familiarised with such low fibre content, and they may have bowel problems and constipation.
Energy
You may have slightly more energy on the keto diet than the carnivore diet. On keto, you have more potent fat sources like avocados, nuts and seeds. You only have meat on the carnivore diet, but luckily eggs are a potent fat source aswell.
Satiety
You’ll be equally as satiated because meat fills you up very well. Even though you may be slightly more satiated on the keto diet since you’re consuming more fats, it may not be significant.
Arguments for the Keto Diet
One rigid reason why someone would consider keto of carnivore diet for fat loss is because of variety. Taste is predominant when most people consider other diets, and it often overrules the “purpose” factor of diets. It makes sense as on keto, you’re already restricted to many treats such as pastries which are popular. Therefore most people would want the most diversity in their diet as possible so they don’t lose to flavour fatigue.
People may also feel a sense of nutrition on keto as you still get to consume fruit and vegetables even though it may not be as many as on a regular diet. You won’t be lacking many significant nutrients that could be detrimental to your health, and your immune system will remain strong.
Arguments for the Carnivore Diet
This diet arguably dominates if you work out, whether it’s in the gym or at home. Since you’re consuming more protein, your body can utitilise it for muscle mass, and overtime you’ll gain muscle mass faster than if you were on any other diet.
When you carry more muscle mass, you burn more calories, and this will result in fat loss. Some may say that it could result in you storing fat since there’s an abundance of protein which may be converted into glucose.
But people that have been on this diet have remained lean and lowered their body fat percentage. So, if you combined this diet with consistent and effective workouts, you would build muscle and lose fat. Even without working out, you would probably see results.
Takeaway
In conclusion, if you want to be sure you’re getting all your nutrients and vitamins in, and you don’t want flavour fatigue, pick the keto diet route for fat loss. But if you want to build more muscle and lose fat, the carnivore diet would be your option.
Both are challenging in the social world, but they’ll both provide excellent results for fat loss if you maintain them. I think the keto diet is more maintainable than the carnivore diet, but if you think you could stay consistent on the carnivore diet, give it a shot.
