Overview & Origin
The Keto-Carnivore Diet, also known as Ketovore, is a hybrid between the Ketogenic Diet and the Carnivore Diet. It focuses on high-fat, moderate-protein, low-carbohydrate eating, prioritizing animal-based foods while allowing for limited plant-based keto-friendly additions.
The Ketovore approach emerged as people sought:
- The gut-healing simplicity of carnivore
- The flexibility and metabolic benefits of keto
- A customizable lifestyle that avoids the strict extremes of either
Popularized by influencers like Dr. Ken Berry and the low-carb community, it’s now a growing choice for those seeking metabolic health, anti-inflammatory benefits, and a sustainable, low-carb lifestyle.
How It Works
The Keto-Carnivore Diet works by:
- Reducing carbohydrates to near-zero (usually under 20g/day)
- Fueling the body with fat (from animal and some plant sources)
- Maintaining ketosis to burn fat for energy
- Minimizing plant irritants while still allowing some low-toxicity plants if well tolerated
The result is a fat-adapted metabolism, improved energy, and reduced inflammation — with room to tailor the approach based on bio-individuality.
Science Behind It
- Ketosis: Low carb intake triggers the liver to produce ketones, an efficient fuel source for the brain and body.
- Hormonal Balance: Ketovore improves insulin sensitivity, supports leptin signaling, and stabilizes blood sugar levels.
- Mitochondrial Support: Ketones enhance cellular energy (ATP) and protect mitochondria from oxidative stress.
- Anti-Inflammatory Mechanism: Both keto and carnivore diets lower CRP levels, reduce cytokine activity, and support immune modulation.
- Gut Health Restoration: Removing processed carbs and irritating fibers reduces bloating, gas, SIBO, and leaky gut.
- Nutrient Density: High-quality animal foods provide highly bioavailable vitamins (A, D, K2, B12) and minerals like iron and zinc.
Allowed Foods
- 🥩 Meat: beef, lamb, pork, game, poultry
- 🐟 Seafood: salmon, sardines, mackerel, shellfish
- 🥚 Eggs (especially pasture-raised)
- 🧈 Animal fats: butter, ghee, tallow, lard
- 🧀 Dairy (if tolerated): aged cheese, cream, Greek yogurt
- 🥑 Low-toxin keto plants (optional): avocado, olives, zucchini
- 🌿 Herbs and spices (minimal)
- ☕ Coffee, tea, and mineral water
- 🥣 Bone broth, collagen, organ meats
📝 Many Ketovores follow an 80–90% animal-based diet and fill the rest with strategic keto plants.
Foods to Avoid
- ❌ High-carb foods: grains, sugars, starchy vegetables, fruit (except small berries if tolerated)
- ❌ Legumes, seed oils, processed foods
- ❌ Gluten, soy, and additives
- ❌ High-oxalate, high-lectin plants: spinach, almonds, beans, nightshades (for sensitive individuals)
Benefits (Pros)
- 🔥 Fat loss & metabolic flexibility
- 🧠 Mental clarity & stable mood
- 🌿 Reduced inflammation & autoimmune symptoms
- 🧬 Digestive healing with optional fiber intake
- 🥩 Nutrient-dense and satiating
- ⚖️ Customizable to individual tolerance
Potential Risks (Cons)
- ❌ Nutrient imbalances if food variety is too narrow
- 💧 Electrolyte imbalances without proper salt/mineral intake
- 🤢 Keto flu during transition (headache, fatigue)
- 🥗 Too much fat or dairy can stall weight loss
- 😫 May be restrictive for some lifestyles
Who Might Benefit
- People transitioning from keto to carnivore
- Those with digestive or autoimmune issues
- Individuals with type 2 diabetes, PCOS, or insulin resistance
- Those seeking sustainable fat loss
- Athletes needing high-protein, low-carb performance
Who Should Avoid It
- People with gallbladder dysfunction or fat malabsorption
- Vegans or those averse to high animal product intake
- Those who need higher fiber (some gut conditions)
- Individuals with disordered eating history
Tips for Success
- Eat fatty meats (ribeye, salmon, 80/20 beef) to support ketosis
- Use electrolyte support: salt, potassium, magnesium
- Slowly reduce carbs to avoid harsh transitions
- Track how dairy and eggs affect you — remove if needed
- Don’t fear some vegetables — if tolerated, they’re optional, not required
1-Day Sample Meal Plan
Breakfast
2 eggs scrambled in butter + avocado + black coffee
Lunch
Ground beef bowl with cheddar and zucchini + olive oil drizzle
Snack (optional)
Beef jerky or bone broth
Dinner
Grilled salmon with sautéed mushrooms in ghee + olives