Carnivore Diet vs. Keto Diet for Women

When it comes to trendy diets, the carnivore diet and the ketogenic (keto) diet are at the top of the list. But which one is better for women? Both diets promise weight loss, better mental clarity, and improved energy levels, but they’re not without their risks, especially for women with specific health needs.

Let’s dive into the nitty-gritty, with plenty of facts, numbers, and stats to help you make an informed decision.

What’s the Difference Between Carnivore and Keto?

Before we get into the pros and cons, let’s break down what these diets actually are.

The Carnivore Diet

The carnivore diet is exactly what it sounds like—an all-meat, animal-product-only diet. It’s the ultimate elimination diet, removing all plant-based foods, including fruits, vegetables, grains, and legumes. Followers consume only meat, fish, eggs, and some dairy, claiming that this approach can lead to Weight Loss, reduced inflammation, and other health benefits.

Quick Stats:

• Macronutrient Breakdown: About 70-80% fat, 20-30% protein, 0% carbs.
• Fiber Intake: Zero. Carnivore eliminates all sources of dietary fiber.
• Popular Advocates: Dr. Shawn Baker, a former orthopedic surgeon, is one of the most vocal proponents of the carnivore diet.

The Keto Diet

The ketogenic (keto) diet is a high-fat, low-carb diet designed to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While it’s not as restrictive as the carnivore diet, it still limits carbs significantly, usually to about 5-10% of your daily intake.

Quick Stats:

• Macronutrient Breakdown: About 70% fat, 20% protein, 5-10% carbs.
• Carb Intake: Usually between 20-50 grams of carbs per day.
• Fiber Intake: Varies, but some fiber from non-starchy vegetables is allowed.
• Popular Advocates: Dr. Stephen Phinney and Dr. Jeff Volek are leading researchers and proponents of the keto diet.

The Benefits: What Do These Diets Promise?

Weight Loss

Both the carnivore and keto diets have been praised for their ability to promote weight loss, particularly by reducing carbohydrate intake and stabilizing blood sugar levels.

• Carnivore Diet: By eliminating carbs entirely, the carnivore diet can lead to rapid weight loss, especially in the short term. However, this weight loss is often water weight initially, due to the absence of carbohydrates, which hold water in the body.
• Keto Diet: The keto diet is well-known for its weight loss benefits. Studies have shown that people on the keto diet tend to lose more weight in the first 3-6 months compared to those on a low-fat diet. A 2013 meta-analysis found that people on a ketogenic diet lost an average of 2.2 pounds more than those on a low-fat diet over a year.

Mental Clarity and Energy

Both diets claim to boost Mental Clarity and Energy levels by providing a steady source of fuel for the brain.

• Carnivore Diet: Anecdotal reports suggest that some people experience improved mental clarity and stable energy levels due to the high fat and protein intake. However, there is a lack of scientific evidence to support these claims.
• Keto Diet: The keto diet has more robust research backing its cognitive benefits. Studies suggest that ketones, the byproduct of fat metabolism in ketosis, are a more efficient fuel source for the brain than glucose, potentially leading to enhanced cognitive function. Some research even suggests that the keto diet may have neuroprotective effects and could be beneficial for conditions like Alzheimer’s disease.

Hormone Regulation

Hormone health is a significant concern for women, especially those approaching menopause or dealing with conditions like PCOS.

• Carnivore Diet: Some women report improvements in hormone-related symptoms, such as more regular menstrual cycles and reduced menopausal symptoms. However, the lack of essential nutrients from plant-based foods could lead to deficiencies that negatively affect hormone production.
• Keto Diet: The keto diet has shown promise in managing conditions like PCOS by improving insulin sensitivity. A study published in the Nutrition & Metabolism found that women with PCOS who followed a ketogenic diet experienced significant improvements in insulin levels and a reduction in testosterone levels, which can help alleviate symptoms like acne and hirsutism.

The Risks: What Should You Watch Out For?

Nutrient Deficiencies

One of the biggest concerns with both diets is the potential for Nutrient Deficiencies, especially since women have unique nutritional needs.

• Carnivore Diet: By eliminating all plant-based foods, the carnivore diet can lead to deficiencies in essential vitamins and minerals like vitamin C, potassium, magnesium, and fiber. Women, in particular, need these nutrients for bone health, immune function, and hormone balance.
• Keto Diet: While the keto diet allows some vegetables, it’s still low in fruits and grains, which can lead to deficiencies in fiber, vitamins, and minerals. However, with careful planning, it’s easier to avoid deficiencies on keto than on a carnivore diet.

Fiber Facts: The American Heart Association recommends at least 25 grams of fiber per day for women. On a strict carnivore diet, you’re getting zero, while on keto, you might manage 10-15 grams if you’re diligent.

Cardiovascular Health

High-fat diets can raise concerns about cholesterol and heart disease, especially given that women are at a higher risk for cardiovascular issues as they age.

• Carnivore Diet: The carnivore diet is high in saturated fats, which can raise LDL cholesterol levels, increasing the risk of heart disease. A 2024 study published in the Clinical Nutrition ESPEN found that diets high in red and processed meats were associated with a 22% higher risk of heart disease.
• Keto Diet: The keto diet also includes high amounts of fat, but there’s more flexibility to include heart-healthy fats like avocados, nuts, and olive oil. Some studies suggest that the keto diet may actually improve cholesterol levels by increasing HDL (good) cholesterol, but it can also raise LDL levels, so it’s essential to monitor your blood work closely.

Kidney Health

Both diets can put a strain on the kidneys due to the high protein content, which is particularly concerning for women with pre-existing kidney conditions.

• Carnivore Diet: The all-meat approach can overwhelm the kidneys, potentially leading to kidney stones or other issues, especially in those with pre-existing kidney conditions.
• Keto Diet: While the keto diet is high in fat, it doesn’t necessarily have to be high in protein, making it somewhat less risky for the kidneys. However, individuals with kidney issues should still consult with a healthcare provider before starting either diet.

Which Diet Is Right for You?

Choosing between the carnivore and keto diets depends on your health goals, lifestyle, and how your body responds to different types of food. Here’s a quick rundown to help you decide:

Carnivore Diet: Best for…

• Short-Term Weight Loss: If you’re looking for quick weight loss and can handle the monotony of an all-meat diet, the carnivore diet might work for you.
• Elimination Diet: If you suspect food sensitivities or want to reset your body, this extreme elimination diet could help identify trigger foods.

Keto Diet: Best for…

• Sustainable Weight Loss: The keto diet is more flexible and can be sustained longer, making it a better option for those looking for gradual, long-term weight loss.
• Mental and Hormonal Health: With more research supporting its benefits for brain health and hormone regulation, the keto diet might be the safer bet for women.

Final Thoughts

Both the carnivore and keto diets offer unique benefits, but they also come with their own sets of risks, especially for women. The carnivore diet might help you drop weight quickly and identify food sensitivities, but the lack of essential nutrients and potential cardiovascular risks make it a questionable choice for long-term health.

On the other hand, the keto diet is more versatile, allowing for a broader range of foods while still offering benefits like weight loss, mental clarity, and improved insulin sensitivity. However, it requires careful planning to avoid nutrient deficiencies and ensure that you’re getting enough fiber and heart-healthy fats.

Before you jump on the carnivore or keto bandwagon, it’s crucial to consider your personal health needs, consult with a healthcare provider, and perhaps start with a more balanced approach that includes a variety of food groups. Remember, the best diet is one that you can maintain and that supports your overall well-being—not just a quick fix that’s hard to sustain.

FAQ: Carnivore Diet vs. Keto Diet for Women

Q: Which diet is better for weight loss, carnivore or keto?

A: Both diets can lead to weight loss, but they work in different ways. The carnivore diet often results in rapid initial weight loss due to the complete elimination of carbs, which reduces water retention. However, this may not be sustainable long-term. The keto diet also promotes weight loss by putting your body into ketosis, where it burns fat for fuel, but it tends to be more sustainable and less restrictive, making it a better long-term option for gradual weight loss.

Q: Can the carnivore or keto diet help with hormonal balance?

A: The keto diet has more research supporting its benefits for hormonal balance, particularly for conditions like PCOS, due to its effects on insulin sensitivity and Hormone Regulation. The carnivore diet may help some women with hormonal issues, but the lack of essential nutrients from plant-based foods could lead to deficiencies that negatively affect hormone production.

Q: Are there risks of nutrient deficiencies with these diets?

A: Yes, both diets carry risks of nutrient deficiencies. The carnivore diet, which excludes all plant-based foods, can lead to deficiencies in vitamins C, E, K, and dietary fiber. The keto diet, while allowing some vegetables, can still be low in fiber and certain vitamins if not carefully planned.

Q: Is the carnivore diet safe for heart health?

A: The carnivore diet can raise concerns for heart health due to its high intake of saturated fats, which can increase LDL cholesterol levels. Women, who are already at higher risk for heart disease, should be cautious about adopting this diet without monitoring their cholesterol levels closely.

Q: How do these diets affect mental clarity and energy?

A: Both diets claim to boost mental clarity and energy by providing a steady source of fuel for the brain. The keto diet has more scientific backing for these claims, as ketones (produced in ketosis) are considered a more efficient fuel source for the brain. The carnivore diet also reports similar benefits anecdotally, but lacks extensive research to support these claims.

Q: Which diet is easier to maintain long-term?

A: The keto diet is generally considered easier to maintain long-term due to its flexibility in allowing a broader range of foods, including low-carb vegetables and healthy fats. The carnivore diet’s extreme restriction to animal products only can be difficult to sustain, both socially and nutritionally.