If you follow a Carnivore diet, you’ve probably heard people call it “Keto” or some people will say something like, “Carnivore is extreme Keto” The reality is, zero carbs does not automatically equal Keto.
Let’s look at the distinction, and whether or not it ultimately matters.
What makes a diet Ketogenic?
Carnivore can be ketogenic, but Carnivore and the Keto diet are not technically the same. The biggest difference comes down to macronutrients.
A Ketogenic diet is designed to put the body into a state called nutritional ketosis. This happens when carbohydrate intake is kept very low, causing the body to rely more heavily on fat and produce ketones for fuel.
Specifically, the Ketogenic diet is high fat, moderate protein, and very low carb.
Unlike a common misconception, Keto is not a diet where you can eat unlimited amounts of protein. Protein provides essential amino acids for your muscles and tissues, but some amino acids can also be used to make glucose through a process called gluconeogenesis. Higher protein intake may reduce ketone production in some people.
So where does Carnivore fit?
Carnivore is different because it is based primarily on what you eat; in other words, animal foods only. It is not based around a specific macronutrient ratio.
The basic idea is to eat foods such as meat, fish, eggs, and sometimes dairy, and eliminate plant foods. But again, there is no single Carnivore macronutrient ratio to go by.
One person might eat fatty ribeye, eggs, and other high-fat foods. Another might eat mostly lean steak, chicken, and lean ground beef. Both could consider themselves Carnivore, but their protein and fat intake could be very different.
And that matters when we’re talking about ketosis.
Can too much protein affect Ketosis?
Protein does not automatically kick you out of ketosis. It’s not that simple.
Your body is constantly regulating blood glucose, and gluconeogenesis is a normal process. Eating protein does not mean that all of it suddenly turns into glucose.
However, protein intake can influence ketone production, and people respond differently. Some people can eat a relatively high-protein diet and still maintain measurable ketones, while others may see their ketone levels drop as protein intake increases.
This means someone can eat a completely carbohydrate-free diet and still have lower ketone levels than someone eating a traditional high-fat, moderate-protein, Keto diet. This can sometimes stall weight loss and leave Carnivore people baffled as to why the scales aren't moving.
Does it really matter?
In terms of a label, no, it doesn’t matter what you call the diet. But in terms of your goals, it can matter.
What are your goals? What brought you to the Carnivore diet?
If your goal is specifically to maintain nutritional ketosis, then the amount of protein and fat you eat may matter. You may need to pay closer attention to your overall macronutrient intake rather than simply counting carbohydrates.
But if your goal is fat loss, appetite control, eating whole foods, or eliminating highly processed foods, your ketone level may not be the most important measurement. You don’t have to have high ketones every minute of every day for your diet to be effective.
Carnivore can still be Keto
Carnivore can be Keto. But Carnivore isn’t automatically Keto. And that’s okay. The two diets overlap in many important ways. Both diets are good approaches for weight loss and better metabolic health. If your Carnivore diet is accomplishing your goals, you may not need to chase a specific ketone number. However, if the Carnivore diet isn’t working the way you thought it would, it might be a good idea to see where your macronutrients are falling and adjust.
