Many people turn to low-carb diets to support weight loss or better manage their blood sugar levels. Among the most talked-about low-carb options are the keto and carnivore diets. While both limit carbohydrates, they differ significantly in what foods they allow and their potential effects on your health.

Understanding the Keto Diet

The ketogenic diet, or keto, is centered around eating high-fat, moderate-protein, and very low-carbohydrate foods. By dramatically lowering carb intake, the body is pushed into a metabolic state called ketosis, where it shifts from using glucose to burning fat for energy. This results in the production of molecules called ketones, which serve as an alternative fuel source.

Typical keto-friendly foods include:

  • Fatty fish

  • Meat and poultry

  • Eggs

  • Full-fat dairy

  • Nuts, seeds, avocados

  • Non-starchy vegetables

Most people following keto aim for fewer than 50 grams of carbs per day, which is far lower than the 225–325 grams recommended for a standard 2,000-calorie diet. While keto offers some flexibility with food types, it still requires careful planning to maintain ketosis.

What Is the Carnivore Diet?

The carnivore diet is a more extreme version of low-carb eating. It eliminates all plant-based foods, allowing only animal products such as:

  • Beef, pork, lamb

  • Poultry and fish

  • Eggs

  • Certain dairy products like cheese or butter

This diet is based on the idea that early humans survived primarily on animal foods. Advocates claim it reduces inflammation, supports weight loss, and enhances overall well-being. However, scientific evidence is limited, and many health professionals express concerns about long-term nutrient deficiencies and increased cardiovascular risk associated with such a restrictive regimen.

Carnivore vs. Keto

What They Have in Common

  • Restrict carbohydrate intake

  • Aim to shift the body into ketosis

  • Emphasize meat, fish, and eggs

  • Eliminate sugar and most grains

Key Differences

  • Flexibility: Keto allows plant-based fats (like avocado and nuts), non-starchy vegetables, and even some fruits in small amounts. The carnivore diet strictly bans all plant foods.

  • Nutrient variety: Keto offers a broader spectrum of nutrients due to its inclusion of plant foods.

  • Sustainability: Keto is generally easier to sustain long-term for most people, given its more diverse food options.

Health Effects: What to Expect

Both diets may offer benefits such as:

  • Weight loss, especially in the short term

  • Improved blood sugar control, which can be helpful for people with prediabetes or type 2 diabetes

However, potential downsides include:

  • Nutrient deficiencies: The carnivore diet lacks fiber, vitamin C, and various plant-based antioxidants. Keto may also limit fiber and certain micronutrients.

  • Digestive issues: Constipation and nausea are common, especially when first starting either diet.

  • Increased cholesterol: Both diets have been associated with raised LDL cholesterol levels in some individuals.

  • Fatigue and electrolyte imbalances: A common side effect in the early stages of both diets.

Research suggests that neither diet is ideal for long-term health without careful monitoring and planning.

Which Diet Is Better for You?

Choosing between keto and carnivore depends on your personal health goals, dietary preferences, and lifestyle. Here are some points to help guide your decision:

  • If you enjoy a wider range of foods and want more flexibility, keto is the more forgiving option.

  • If you’re looking for a simple, meat-based plan and are comfortable eliminating all plant foods, carnivore may be worth trying—but only under medical supervision.

  • If you have a history of digestive issues, nutrient deficiencies, or rely heavily on physical performance and endurance, both diets may pose challenges.

It’s also important to consider your daily activity level. Physically active individuals may need more carbohydrates than either diet allows to support energy and recovery.

As with any major dietary change, it’s wise to consult a registered dietitian or healthcare provider before starting a keto or carnivore plan.

Final Thoughts

Low-carb diets like keto and carnivore can be powerful tools for weight management and blood sugar control. However, they come with important trade-offs. While keto allows for more flexibility and may be easier to stick with, the carnivore diet is highly restrictive and lacks key nutrients unless carefully supplemented.

Before making significant changes to your diet, it’s best to speak with a healthcare professional or registered dietitian. They can help determine which approach aligns best with your health status and goals.