The Ketovore diet is a specialized eating plan combining elements of the ketogenic and carnivore diets. This hybrid model prioritizes animal-based foods while maintaining the metabolic benefits of nutritional ketosis. It offers a structured way to drastically reduce carbohydrate intake, focusing on a clean, whole-food approach. The Ketovore approach appeals to those who find the standard ketogenic diet too reliant on processed ingredients or the strict carnivore diet too restrictive. This eating pattern shifts the body’s primary fuel source away from glucose and toward fat.
Defining the Ketovore Diet
The core principle of the Ketovore diet is to achieve and maintain nutritional ketosis by primarily consuming animal products. This diet is fundamentally animal-based, sourcing the vast majority of calories from meat, fish, eggs, and certain dairy products. It is a modified, less restrictive version of the strict Carnivore diet, which permits no plant foods. The goal is to combine the metabolic efficiency of fat-burning from keto with the nutrient density of an animal-focused diet. This high-fat, moderate-protein structure keeps carbohydrate intake extremely low, often targeting less than 20 grams per day.
Food Focus: What to Eat and What to Avoid
The Ketovore diet centers on consuming all types of animal protein and fats, including fatty cuts of beef, pork, lamb, and poultry. Organ meats, such as liver and heart, are encouraged due to their high concentration of vitamins and minerals. Eggs and fatty fish like salmon and mackerel are also mainstays, providing complete proteins and beneficial omega-3 fatty acids. Full-fat, low-lactose dairy products are generally permitted, including butter, heavy cream, and specific hard cheeses, provided they do not disrupt ketosis or cause digestive issues.
The limited allowance for plant foods is where the diet gains its “vore” flexibility, but these choices must be strategic and minimal. Plant foods are included mainly for flavor, micronutrients, and fiber, and must be very low in carbohydrates. Acceptable plant inclusions typically involve small amounts of avocados, olives, and non-starchy leafy greens like spinach or kale. Herbs and spices are also used liberally to season meals, as they contribute minimal carbohydrates.
Foods that are strictly avoided include all grains, such as wheat, rice, and oats, and any products made from them. Sugars, sweeteners, and high-carb fruits like bananas and grapes are also excluded to ensure ketosis is maintained. Starchy vegetables, including potatoes, corn, and root vegetables, are prohibited due to their high carbohydrate content. The focus remains on eliminating foods that could trigger inflammation or elevate blood sugar.
Distinguishing Ketovore from Standard Keto and Carnivore
The Ketovore diet occupies a middle ground between the Standard Ketogenic Diet (SKD) and the strict Carnivore diet. The SKD typically allows for 20 to 50 grams of carbohydrates per day, permitting a wide variety of plant-based foods, such as nuts, seeds, and oils. Standard Keto often relies on a mix of plant- and animal-derived fats and proteins and does not strictly prioritize animal sources. In contrast, the Ketovore approach requires animal products to form the bulk of all meals, often pushing carbohydrate intake toward the lower end of the ketogenic spectrum, sometimes under 10 grams.
The difference from the Carnivore diet is the allowance of small, deliberate quantities of low-carbohydrate plant foods. The Carnivore diet is an elimination diet that permits only animal products, aiming for zero carbohydrate intake. Ketovore allows for items like a small amount of spinach, a few olives, or a dash of black pepper. This limited inclusion enhances flavor and nutrient diversity without compromising the core metabolic state, providing a more sustainable approach than the extreme restriction of the Carnivore diet.
Practical Steps for Adopting the Diet
Adopting the Ketovore diet begins with calculating macronutrient ratios to ensure the body enters and remains in ketosis. The dietary composition generally aims for a high fat intake, typically accounting for 60–75% of total calories, a moderate protein intake of 20–35%, and a very low carbohydrate intake of less than 10%. To hit the necessary fat intake, many dieters focus on fatty cuts of meat and cooking with animal fats like tallow or lard. A simple starting point is to aim for a 1:1 ratio of fat to protein by weight for most meals, which naturally occurs in many fatty animal cuts.
A gradual transition is beneficial, whether moving from a standard ketogenic diet by reducing plant foods or transitioning from Carnivore by introducing one low-carb plant food at a time. Electrolyte management is also a significant consideration, as low-carbohydrate intake causes the kidneys to excrete more water and essential minerals. Replenishing sodium, potassium, and magnesium is necessary to prevent symptoms like the “keto flu,” such as headaches and muscle cramps.
Electrolyte replenishment can be achieved by generously salting food, consuming bone broth, and prioritizing electrolyte-rich animal foods like fatty fish. Daily intake targets often include:
- 3,000–5,000 mg of sodium.
- 3,000–4,700 mg of potassium.
- 300–500 mg of magnesium.
These targets can vary based on activity level.