The Ketovore diet is a fusion of the high-fat, low-carbohydrate principles of the ketogenic diet and the animal-based focus of the carnivore diet. This approach emphasizes nutrient-dense animal products while leveraging the metabolic state of ketosis. The primary concern for those following this eating style is determining the precise carbohydrate limit necessary to maintain a fat-burning state.
Defining the Ketovore Approach
The Ketovore diet is fundamentally an animal-based eating pattern that includes meat, fish, eggs, and often certain dairy products. This focus maximizes the intake of highly bioavailable nutrients while eliminating many common dietary irritants found in plant foods. It is a modification of the strict Carnivore approach, which aims for zero carbohydrates and excludes all plant matter.
The key distinction is the minimal allowance for plant foods, which provides flavor variety and allows for the inclusion of specific micronutrients difficult to source solely from animal products. By prioritizing animal foods, the diet naturally restricts carbohydrates far below the levels of a standard ketogenic plan.
Establishing the Carbohydrate Threshold
The carbohydrate guideline on the Ketovore diet is significantly lower and more restrictive than a standard ketogenic diet, which typically permits 20 to 50 grams of net carbohydrates daily. For the Ketovore approach, the maximum daily intake is 20 grams of net carbs, though many practitioners aim for 10 to 15 grams or less. This tight limit ensures the body remains in a deep state of ketosis.
This threshold refers specifically to net carbohydrates, not total carbohydrates. Net carbs are calculated by subtracting the grams of fiber and certain sugar alcohols from the total carbohydrate count. Fiber is subtracted because it is indigestible and has minimal impact on blood sugar or ketosis. The strict limit accommodates trace carbohydrates found naturally in animal products, such as eggs or heavy cream.
Sources of Allowed Carbohydrates
The small carbohydrate allowance is intended to be used judiciously, prioritizing plant foods that offer high nutritional value and are very low in sugar and starch. These plant inclusions function more as supplements or flavor enhancers rather than as a primary food source.
Non-Starchy Vegetables
Commonly included sources are non-starchy, leafy green vegetables, such as spinach or lettuce, and cruciferous vegetables like small amounts of broccoli or cauliflower. These options are nutrient-dense and contain a relatively high amount of fiber, which helps keep the net carbohydrate count low.
Flavorings and Fats
Other allowed plant-based foods are often used for flavoring. Herbs and spices, such as cinnamon, oregano, or black pepper, contribute negligible carbohydrates and are generally permitted. A small squeeze of lemon or lime juice can also be used as a flavor boost. Some followers also include small amounts of high-fat, low-carb items like avocado, which adds healthy fats and a few grams of net carbs.
Tracking and Adjusting Carb Intake
Successfully managing the tight Ketovore carb limit requires consistent monitoring and a personalized approach. The 10-to-20-gram net carb range serves as a general starting guideline, but an individual’s specific tolerance can vary based on factors like activity level, age, and metabolic health. Highly active individuals may tolerate slightly more carbohydrates without exiting ketosis than those with a more sedentary lifestyle.
Tracking methods range from simple manual logging to using specialized nutrition tracking applications that automatically calculate net carbohydrates. Monitoring biofeedback, such as energy levels and digestive comfort, is also important. For instance, testing blood ketone levels can confirm whether a specific carb intake is sufficient to maintain ketosis. If energy dips or digestive issues arise, adjusting the type or quantity of allowed plant foods might be necessary to optimize the diet.