Keto vs. Carnivore: What’s the Difference?

Learn the key differences between the keto and carnivore diets. Understand carbs, benefits, risks, and which one fits your goals.

Both keto and carnivore are low-carb diets. Both can help you lose weight, cut sugar, and feel better. But they are not the same.

Keto lets you eat veggies, nuts, and dairy. Carnivore doesn’t.

This guide breaks it down simply—no hype, no guessing. By the end, you’ll know which approach might work better for you.

What Is the Keto Diet?

Keto is a high-fat, low-carb diet. The goal is to get your body into ketosis, where it burns fat instead of carbs.

Carbs: Usually under 20–50 grams per day
Fat: Makes up 70–80% of calories
Protein: Moderate

You can eat meat, cheese, eggs, oils, low-carb vegetables, and some nuts.

Keto has been studied extensively for weight loss, blood sugar control, and even epilepsy treatment ¹.

Learn more: What Is Keto?

What Is the Carnivore Diet?

Carnivore is a zero-carb diet. You only eat animal-based foods.

Carbs: Close to zero
Fat: High
Protein: High

It’s like keto, but stricter. No plants, no fiber, no carbs.

Typical foods:

Beef, pork, chicken
Fish and shellfish
Eggs
Animal fat
Sometimes dairy (varies by person)

Some people also eat organ meats or bone broth. But no vegetables, nuts, fruits, or grains.

Keto vs. Carnivore: Side-by-Side

	Keto	Carnivore
Carb Limit	20–50g/day	Nearly zero
Main Foods	Meat, eggs, dairy, veggies, oils	Meat, eggs, animal fat
Dairy	Allowed	Sometimes
Fiber	Yes (low-carb veggies)	No
Micronutrients	Broader variety	May need supplements
Research-backed?	Yes, many studies ¹²	Limited research ³

What the Research Says

Keto has a solid evidence base. It’s been shown to help with:

Weight loss
Blood sugar control
Type 2 diabetes
Metabolic health
Epilepsy (especially in children)
Sources:
Cleveland Clinic
NIH/NLM
Diet Doctor

Carnivore is newer and lacks long-term studies. Some early research and anecdotal reports suggest benefits like:

Weight loss
Less bloating
Fewer autoimmune symptoms

But experts warn that cutting out all plant foods may limit key nutrients ⁴. More studies are needed.

Why Some People Choose Carnivore

Simplicity: No tracking, no cooking sides
Autoimmune relief: Some report fewer flares on all-meat diets
Gut issues: Cutting fiber may reduce digestive symptoms
Elimination diet: Used to identify food triggers

But it’s not for everyone. Carnivore is more restrictive and harder to stick with long-term.

Carnivore Risks to Consider

Nutrient gaps (like vitamin C or magnesium)
Constipation from zero fiber
Higher saturated fat intake
Less variety = harder to sustain
No long-term safety data available

If you try carnivore, work with a doctor and consider blood tests to watch for deficiencies.

Who Might Prefer Keto?

Keto works well for people who:

Want to lose weight without giving up veggies
Like some flexibility in their meals
Don’t want to eat only meat
Need more research evidence before going full carnivore

Who Might Prefer Carnivore?

Carnivore might appeal to you if:

You feel worse after eating plants
You want an extreme reset for gut or autoimmune issues
You like meat and don’t need variety
You’ve already tried keto and still have symptoms

Some people use carnivore as a short-term tool, not a forever diet.

Real Example

Jake, 37, went keto to lose weight and cut sugar cravings. It worked—but he still had bloating and eczema.

He tried carnivore for 30 days. His skin cleared up, and his digestion felt better.

Now? He eats mostly carnivore during the week and adds avocado or berries on weekends.

Frequently Asked Questions

Is carnivore better than keto for weight loss?
Some people lose faster on carnivore because they eat fewer calories. But both can work.

Is carnivore dangerous long-term?
We don’t know yet. It may increase risk of nutrient gaps. Most doctors recommend variety for long-term health.

Can you switch between keto and carnivore?
Yes. Many people move back and forth depending on their needs or symptoms.

Summary

Keto is low-carb and flexible. It includes veggies, dairy, and oils.
Carnivore is all animal products, no plants at all.
Keto has more research. Carnivore is newer and more restrictive.
Both can help with weight loss, energy, and blood sugar.
The best choice depends on your body, symptoms, and what you can stick with.