What is the Keto Carnivore Diet?
The Keto-Carnivore Diet is a special diet that combines the ketogenic diet with the carnivore diet. Both approaches focus on low-carbohydrate diets, but with different emphases. The Keto-Carnivore Diet combines these principles and relies on a high proportion of animal fats, moderate protein and almost zero carbohydrates to put the body into a state of ketosis.
In ketosis, the body uses fat instead of glucose as its main energy source. This metabolic state is achieved through an extremely low-carbohydrate diet and is the central goal of the keto-carnivore diet. At the same time, plant-based foods are completely avoided, which means that food intake is limited to a selection of high-quality animal products.
The Basics of the Keto-Carnivore Diet
This diet focuses on fatty animal foods such as ribeye steak, pork belly, lamb and chicken skin. Offal such as liver, heart and kidney also play an important role as they provide a variety of essential nutrients. The menu is supplemented by eggs, butter, lard, bone marrow and fatty fish such as salmon or mackerel.
The ratio of fat to protein is crucial in the keto carnivore diet. A higher fat content ensures that the body can draw sufficient energy from ketone bodies, while the moderate protein content does not disrupt ketosis. Plant-based foods such as vegetables, fruit, grains or legumes are completely omitted, which means that carbohydrate intake remains minimal.
Differences between Keto, Carnivore and Keto-Carnivore
The keto-carnivore diet stands out from traditional diets due to its combination of strict food selection and a specific focus on fat. The ketogenic diet still allows low-carb vegetables and small amounts of berries, while the carnivore diet only relies on animal products without prioritizing the fat content. The keto-carnivore diet, on the other hand, combines both approaches and ensures the desired metabolic state with a targeted focus on fat.
Why Some People Choose the Keto-Carnivore Diet
There are various reasons why people choose this diet. For some, the appeal lies in the extreme simplification of the menu, which includes only a few high-quality foods. Others appreciate the opportunity to achieve a stable energy level through ketosis, without the fluctuations that often accompany high carbohydrate consumption.
Another benefit is the natural satiety provided by the high fat and protein content. Many people report that they stay full longer and experience fewer cravings. Avoiding processed foods and sugar also helps to keep the diet clear and structured.
Typical Challenges of the Keto-Carnivore Diet
Transitioning to a keto carnivore diet is not always easy and can be challenging. During the first few weeks, you may experience adaptation symptoms as your body switches from burning glucose to burning fat. This process, often referred to as the "keto flu," manifests itself in the form of fatigue, headaches, and general malaise.
Another hurdle is the limited choice of food, which can seem monotonous for some people in the long run. Without planning, it can be difficult to make meals varied and to get all the necessary nutrients. Offal in particular should be included regularly, as it contains important vitamins and minerals that are less present in muscle meat.
A typical day on the Keto Carnivore Diet
A day on the keto carnivore diet could start with a breakfast of scrambled eggs, fried bacon, and some melted butter. Lunch could be a juicy ribeye steak with a generous portion of bone marrow, while dinner could be grilled salmon or chicken thighs with crispy skin. In between meals, snacks like beef jerky, cheese, or boiled eggs are easy options to increase fat and prevent cravings.
Tips for getting started
A slow start is often the key to success. If you have previously had a high-carbohydrate diet, you should reduce the carbohydrates gradually to make the transition more pleasant. At the same time, it is important to increase the fat content in meals to meet energy needs.
During the transition phase, the body often loses water and electrolytes. Eating enough salt, drinking bone broth and taking magnesium and potassium can help compensate for this loss and counteract symptoms such as headaches or cramps.
Minimalism meets efficiency
The Keto-Carnivore Diet is an innovative combination of the ketogenic and carnivore diets that focuses on simplicity and effectiveness. By focusing on high-quality, high-fat animal foods, it offers a way to radically simplify your diet and convert your body to burning fat.
With the right preparation and patience, this diet can be an exciting alternative. It is particularly suitable for people who are looking for a clearly structured diet and are willing to reduce their food choices to the essentials. But as with any diet, listen to your body, stay flexible and do your research before making any long-term changes.
