If you’re searching for a way to combine the best elements of the ketogenic and carnivore diets, the ketovore diet might be the perfect fit. This hybrid approach offers the metabolic benefits of ketosis with a focus on nutrient-dense animal foods, while still allowing for a bit of dietary flexibility.
In this guide, we’ll explore what the ketovore diet is, its key benefits, practical tips for getting started, and a detailed ketovore diet food list to help you plan your meals.
What Is the Ketovore Diet ?
The ketovore diet is a unique blend of the ketogenic and carnivore diets. The ketogenic (keto) diet is well-known for its low-carb, high-fat approach that encourages the body to burn fat for fuel—a state called ketosis. The carnivore diet, on the other hand, is an all-animal-based diet that eliminates all plant foods, focusing exclusively on meat, fish, eggs, and dairy.
Ketovore combines these two philosophies: it keeps carbohydrate intake extremely low, prioritizes animal-based foods, and allows for the inclusion of select low-carb, low-toxin plant foods. This makes it more flexible than a strict carnivore diet but more focused on animal nutrition than a standard keto diet.
Why Choose the Ketovore Diet?
Many people are drawn to the ketovore diet because it offers a practical middle ground. It’s ideal for those who want the benefits of ketosis—such as improved energy, mental clarity, and weight loss—but don’t want to give up all plant foods or feel overly restricted.
The ketovore diet is also appealing to people with digestive issues, food sensitivities, or autoimmune conditions, as it allows for an elimination-style approach that can help identify problem foods while still providing plenty of nutrients.
Ketovore Diet: How It Works
The ketovore diet is all about macronutrient balance and food quality. Here’s how it works:
Macronutrient Ratios
- Fats: 70–75% of daily calories
- Proteins: 20–25% of daily calories
- Carbohydrates: 5–10% of daily calories, ideally under 20 grams per day
This ratio ensures that your body stays in ketosis, burning fat for fuel instead of glucose.
Key Principles
Focus on Animal Foods: Meat, fish, eggs, and dairy form the foundation of the diet.
Include Select Low-Carb Plant Foods: Leafy greens, cruciferous vegetables, and certain low-carb fruits (like avocados and olives) are allowed in moderation.
Avoid Processed Foods: Sugars, grains, legumes, and processed snacks are off-limits.
Prioritize Quality: Choose grass-fed, pasture-raised, and wild-caught options whenever possible for the best nutrition.
Benefits of the Ketovore Diet
1. Weight Loss and Fat Reduction
By keeping carbohydrates low and increasing fat intake, the ketovore diet helps your body burn stored fat for energy. This can lead to rapid weight loss and improved body composition.
2. Improved Blood Sugar Control
Low-carb diets like ketovore help stabilize blood sugar and reduce insulin spikes, which can be especially beneficial for people with insulin resistance or type 2 diabetes.
3. Reduced Inflammation
Eliminating processed foods and focusing on whole, nutrient-dense animal foods can help reduce inflammation and oxidative stress, which are linked to many chronic health conditions.
4. Better Digestive Health
For people with digestive issues, the ketovore diet can be easier on the gut. Animal foods are generally well-tolerated, and the elimination of high-fiber plant foods can reduce bloating and discomfort for some individuals.
5. Simplified Meal Planning
With a focus on a limited set of high-quality foods, meal planning and preparation become much simpler. This can save time and reduce decision fatigue.
6. Food Sensitivity Identification
The ketovore diet can serve as an elimination diet, helping you identify which foods may be causing digestive upset or other symptoms.
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How to Start the Ketovore Diet
1. Transition Gradually
If you’re coming from a standard diet, start by gradually reducing your carbohydrate intake. Aim for 20–30 grams of net carbs per day to ease into ketosis.
2. Increase Animal Fats and Proteins
Replace carbs with high-quality animal fats and proteins. This will help keep you full and provide the energy your body needs.
3. Monitor Your Body
Pay attention to how your body responds. Some people experience the “keto flu” during the transition, but this usually passes within a week or two.
4. Stay Hydrated and Electrolyte-Balanced
Drink plenty of water and make sure you’re getting enough sodium, potassium, and magnesium to avoid dehydration and electrolyte imbalances.
5. Adjust as Needed
If you have specific health concerns or dietary needs, adjust your food choices accordingly. The ketovore diet is flexible enough to accommodate most people’s needs.
Ketovore Diet Food List
Below is a comprehensive ketovore diet food list to help you plan your meals and grocery shopping. This list includes both animal-based and select low-carb plant foods.
Meats
- Beef: Steak, ground beef, ribs
- Pork: Bacon, pork chops, pork belly
- Lamb: Chops, leg, ground lamb
- Chicken: Breasts, thighs, wings
- Turkey: Breasts, ground turkey
- Duck: Breasts, confit
- Bison
- Veal
- Game Meats: Venison, elk, rabbit
Seafood
- Fish: Salmon, mackerel, tuna, sardines
- Shellfish: Shrimp, lobster, crab
- Fish Eggs: Caviar
Organ Meats
- Liver: Beef, chicken, pork
- Kidneys: Beef, lamb
- Heart: Beef, chicken
- Brain: Beef, pork
- Tongue: Beef, lamb
- Tripe
Broths and Stocks
- Bone broth: Beef, chicken, fish
- Chicken stock
- Beef stock
- Fish stock
Eggs and Dairy
- Eggs: Chicken, duck
- Hard cheeses: Cheddar, gouda, parmesan
- Butter
- Heavy cream
- Sour cream
- Kefir
Fats
- Tallow
- Lard
- Duck fat
- Ghee
- Coconut oil
Low-Carb Vegetables and Greens
- Lettuce
- Celery
- Mushrooms
- Cauliflower
- Asparagus
- Zucchini
- Garlic
- Onion
- Kale
- Radishes
- Cucumber
- Cabbage
- Basil
- Cilantro
- Chives
- Parsley
Other Low-Carb Additions
- Avocados
- Olives
- Fermented foods: Sauerkraut, kimchi (check for added sugars)
- Nuts and seeds: In moderation, if tolerated (e.g., almonds, macadamias, chia seeds)
Foods to Avoid on the Ketovore Diet
To stay in ketosis and reap the full benefits of the ketovore diet, avoid the following foods:
- Grains: Wheat, rice, oats, corn, quinoa
- Legumes: Beans, lentils, chickpeas, peanuts
- Processed foods: Chips, crackers, packaged snacks, fast food
- Sugary foods: Candy, desserts, soda, fruit juices
- High-carb fruits: Bananas, apples, oranges, grapes
- Starchy vegetables: Potatoes, sweet potatoes, corn, peas
- Vegetable oils: Canola, soybean, corn, sunflower oil (stick to animal fats and coconut oil)
Sample Ketovore Diet Meal Plan
Here’s a simple one-day meal plan to give you an idea of how to structure your meals on the ketovore diet:
Breakfast
- Scrambled eggs with butter and bacon
- Side of sautéed mushrooms and spinach
Lunch
- Grilled salmon with a side of roasted cauliflower
- Salad with lettuce, cucumber, and olive oil
Dinner
- Ribeye steak cooked in tallow
- Steamed asparagus with butter
- Side of sauerkraut
Snacks
- Hard-boiled eggs
- Cheese slices
- Avocado with salt
Tips for Success on the Ketovore Diet
- Plan Ahead: Meal prep and batch cooking can make sticking to the diet much easier.
- Listen to Your Body: Adjust your food choices based on how you feel and any symptoms you experience.
- Stay Hydrated: Drink plenty of water and consider adding electrolytes if needed.
- Focus on Quality: Choose the highest quality meats, fats, and vegetables you can find.
- Be Patient: It may take a few weeks for your body to fully adapt to the ketovore diet.
Who Should Try the Ketovore Diet?
The ketovore diet is suitable for most people who are looking to improve their metabolic health, lose weight, or manage certain health conditions. It’s especially appealing to those who:
- Want the benefits of ketosis without giving up all plant foods
- Have digestive issues or food sensitivities
- Are looking for a simple, sustainable way to eat
- Want to focus on nutrient-dense, whole foods
However, if you have specific health conditions or dietary restrictions, it’s always best to consult with a healthcare professional before making major changes to your diet.
Final Thoughts
The ketovore diet offers a practical, flexible approach to low-carb eating that combines the best of the ketogenic and carnivore diets. By focusing on high-quality animal foods and select low-carb plant foods, you can enjoy the benefits of ketosis, improved metabolic health, and simplified meal planning. Use the ketovore diet food list above to get started, and enjoy the journey to better health!
The Ketovore Diet: Frequently Asked Questions
1. What exactly is the ketovore diet?
The ketovore diet is a hybrid eating approach that combines the high-fat, low-carb principles of the ketogenic diet with the animal-based focus of the carnivore diet. It emphasizes animal proteins and fats while allowing for a limited selection of low-carb plant foods.
2. How does the ketovore diet differ from keto or carnivore?
Unlike the standard keto diet, which permits a wide range of fats and proteins from both plant and animal sources, ketovore prioritizes animal products. Compared to the carnivore diet, which is strictly animal-based, ketovore allows for some low-carb vegetables and plant fats, making it more flexible.
3. What foods can I eat on the ketovore diet?
You can eat meat, fish, eggs, dairy (like cheese and butter), and animal fats. Some low-carb vegetables (like leafy greens, broccoli, cauliflower), avocados, and certain plant oils (like coconut oil) are also allowed in moderation.
4. What foods should I avoid on the ketovore diet?
Avoid grains, legumes, high-carb fruits, starchy vegetables, processed foods, and anything high in sugar or carbohydrates. Most plant foods are limited or excluded, except for those listed above.
5. Can I eat plant-based foods at all on ketovore?
Yes, but only in small amounts and only those that are low in carbohydrates and considered “low-toxin,” such as leafy greens, cruciferous vegetables, and avocados.
6. How do I know if I’m in ketosis on the ketovore diet?
You can check for signs of ketosis, such as increased energy, reduced hunger, and mental clarity. Testing your ketone levels with urine strips, blood meters, or breath analyzers can also confirm you’re in ketosis.
7. Is the ketovore diet suitable for vegetarians or vegans?
No, the ketovore diet is centered on animal products. Vegetarians or vegans would not be able to follow the diet as intended.
8. Will the ketovore diet help with weight loss?
Many people experience weight loss on the ketovore diet due to reduced carbohydrate intake and increased fat burning. However, individual results may vary depending on factors like activity level and overall calorie intake.
9. Are there any health risks or downsides to the ketovore diet?
Some people may experience digestive changes, the “keto flu” during adaptation, or nutrient deficiencies if the diet is not well-planned. It’s important to focus on nutrient-dense animal foods and monitor your health.
10. Can I eat dairy on the ketovore diet?
Yes, full-fat dairy products like cheese, butter, and heavy cream are allowed, as long as you tolerate them well.
11. How do I start the ketovore diet?
Begin by focusing on animal-based proteins and fats, and gradually reduce your carbohydrate intake. Add in small amounts of low-carb vegetables if desired, and avoid processed foods and high-carb items.
12. Is the ketovore diet sustainable long-term?
For many people, the ketovore diet is sustainable because it offers more flexibility than the carnivore diet while still providing the benefits of ketosis. However, it’s important to listen to your body and consult a healthcare professional if you have concerns.