• 3 months ago
Carnivore Ketovore Keto Lowcarb Carb Limits and Food Lists
Transcript
00:00To maintain a healthy weight, the Food and Drug Administration recommends eating 275 grams of carbs
00:05a day. For some people, that amount of carbs in a 2000 calorie diet works, but if it doesn't work
00:11for you, you may consider following a diet lower in carbohydrates. This video shares 4 options,
00:18carnivore, ketovore, keto, and low carb. I'll let you know what makes them different and provide
00:24food lists for each level. Carbohydrates cause the body to store water. When you eat a high carb
00:32diet, the energy that you do not use right away is stored as glycogen in a hydrated form. So each
00:39gram of stored glycogen holds onto about 3 grams or more of water. If you ever felt frustrated
00:46because your bathroom scale jumped up after a high carb meal, this water laden glycogen is why.
00:53In other words, you gained water weight. The reverse process happens when you switch to a
00:58low carb diet. Stored water flushes out of your body and you lose weight quickly. So carbs cause
01:04quick fluctuations in body weight and you have to watch your emotional attachment to the bathroom
01:10scale when you initially change your carb intake. But weight loss and fat loss are not the same
01:16thing. Low carb diets promote fat loss because they keep insulin levels low. Insulin is a fat
01:22storing hormone so when it is low, your body can release fat and burn it for energy. Low insulin
01:28also signals your kidneys to flush out water and electrolytes. It's not a problem, but you do need
01:33to replenish both. Electrolytes are minerals that carry electrical charges needed for nerve impulses
01:39and muscle contractions. You can replenish electrolytes naturally through your diet by
01:44including foods high in potassium, magnesium, and sodium like avocados, nuts and seeds, fatty fish,
01:51bone broth, olives, and pickles, or use an electrolyte supplement like Element.
01:57I drink Element every day to replenish electrolytes. I add it to my post-workout drink
02:03and use it as a stopper after a meal. It tastes great and takes time to sip,
02:08allowing me to comfortably separate from the desire to keep eating when I know I'm full.
02:13To get a free sample pack with any drink mix purchase, go to drinklmnt.com forward slash
02:20drbecky. And recently, the company introduced Element Sparkling Water in 16-ounce cans,
02:26which I love. It is such a treat after I've been working outside in the heat or just want
02:31something to support my low-carb diet without the calories. You can find them at my link as well.
02:37Low-carb diets are nothing new, but some of the terminology is. Carnivore and ketovore are
02:44relatively new spins on the ketogenic diet that tweak the macros and food choices enough to make
02:49them their own diets. When comparing the diets, the allowed carbohydrate grams start at the
02:55ground floor with a carnivore diet aiming for an ideal of zero carbs per day. Ketovore was
03:01introduced to make that ideal a bit more manageable. As a ketovore dieter, you can have
03:06up to 10 grams of carbs. The next step up is keto, which allows 20 to 50 grams. This is followed by
03:13a low-carb diet where you can consume 50 to 125 total carbs daily, depending on your metabolism
03:19and the goal that you're working to achieve. On a carnivore diet, you eat meat and some other
03:26animal products. There are no plant-based foods because all plants contain carbohydrates. This
03:32makes the food list for a carnivore diet pretty simple. You can eat meat, fish, and other animal
03:38products like eggs, lard, and bone broth. Some carnivores will also allow small amounts of
03:44certain dairy products like heavy cream, hard cheese, and butter. Now, something to keep in
03:49mind is that terms like carnivore and ketovore are coined through repetition on social media,
03:55making it challenging to find exact definitions and specifics on food lists. In this video,
04:01I created side-by-side comparisons for you using the most commonly reported foods.
04:06And before we move on to those comparisons, a common question about the carnivore diet is,
04:12is it a good or healthy idea? Proponents of the carnivore diet point to factors like accelerated
04:18weight loss, low inflammation, blood sugar regulation, and better mental focus as reasons
04:23to follow the diet. However, there are currently no rigorous scientific studies to show the long-term
04:30effects of a carnivore diet. And some prominent advocates of the diet, like Paul Saladino,
04:36have added carbs back into their diet for better exercise performance. I do understand that
04:41carbohydrates are not essential nutrients and that civilizations have survived on few, if any,
04:46carbohydrates throughout history. However, until more unanswered questions are answered, it does
04:52beg the question of whether this degree of limitation is necessary, which may be the reason
04:58why the next diet is rising in popularity. Ketovor, as you may have guessed, is a combination
05:03of a keto and carnivore diet. In fact, it is sometimes referred to as the keto carnivore diet,
05:10and your carbohydrate allowance and food choices fit in the middle of those two diets. Another way
05:15to think of it is that you can eat a carnivore diet and add up to 10 grams of carbs. 10 carbs
05:22are not much, but it provides some freedom. I will also add that ketovor cleans up a challenging
05:29problem with zero-carb eating. That problem is that some animal products contain small amounts
05:34of carbohydrates. So a pure zero-carb carnivore dieter would have to cut out eggs because each
05:42one contains about a half a gram of carbs. The same goes for heavy cream and some cheeses.
05:48And what about coffee and tea? They are made from coffee beans and tea leaves,
05:52so they have trace amounts of carbohydrates. Those trace carbs add up throughout the day
05:58to a point where many carnivore dieters are likely eating ketovor. Is this splitting hairs?
06:04Absolutely. But it is where we are at. So with that in mind, here is a list of ketovor foods.
06:12Essentially, a ketovor dieter can eat anything that a carnivore dieter eats and add up to 10
06:18grams of plant-based foods. On ketovor, it's best to look at carb-containing foods as flavor
06:25enhancers. So you can have cream and coffee, add lemon to your water glass, use spices,
06:32and top a meat entree with a few slices of avocado. Then, if there's room, you can have
06:37a small side dish of broccoli or a leafy green salad. Now, I've seen ketovor presented as a more
06:44flexible version of the carnivore diet, which I've already explained. I've also seen it presented as
06:50a higher protein alternative to the keto and carnivore diets. Protein needs go up with age,
06:56activity level, and illness. You can adjust your protein intake on any diet. But because a ketovor
07:02diet is centered on high-protein choices like meat, it would be easy to reduce some fat and
07:08follow a high-protein, moderate-fat ketovor diet. The keto diet gets a lot of attention. It is a
07:15high-fat, moderate-protein, low-carb diet. Those on a keto diet can consume low-carb foods, but
07:21they must limit their consumption to 20 to 50 grams, which is still more liberal than the
07:26previous two diets. How many carbs you can consume should be determined based on measurable
07:32ketones in your blood. However, many people judge their carb tolerance based on their goal,
07:38whether that be weight loss, blood sugar stability, or mental clarity. On a keto diet, you can eat all
07:45of the foods I've mentioned up to this point and add more dairy foods and a fair amount of
07:50plant-based foods. So instead of viewing carbs as flavor enhancers, as we did with the ketovor
07:56diet, you can look at them as meal enhancers on keto. So hard-boiled eggs can be mixed with mayo
08:03and mustard to make egg salad. Meat and cheese can be put on top of a bed of greens and enjoyed
08:09as a hearty salad. And dinner can include a satisfying side of low-carb veggies.
08:15Now, after reviewing carnivore and ketovor, keto sounds pretty lenient. However, carbs add up fast.
08:22On a keto diet, you may be able to have a small amount of nut butter, add sauces like tartar sauce
08:28to fish, and enjoy the sweetness of berries mixed into full-fat yogurt. But keep track.
08:35Carb portions will need to be small to stay within the constraints of a keto diet. Also,
08:40don't look for processed keto snacks. Most use the trick of lowering the net carb count,
08:46making them seem like a great way to cheat the system. They are not. I follow a low-carb diet
08:52and find it an enjoyable way to eat because there is plenty of variety. I have a list of 100 low-carb
08:58foods that you can download for free on my website, and I will leave a link for this
09:03in the video description below this video. But basically, if you choose to follow a low-carb
09:08diet, you can eat anything that a keto dieter eats and boost your carb intake to between 50
09:14to 125 total carbs per day. I tend to eat 60 to 70 carbs a day. The amount you can eat depends
09:22on your body size, age, gender, metabolism, and goal. A low-carb diet allows you to add small
09:28amounts of moderately high-carb fruits like apples, melons, and peaches to your daily diet.
09:35It also allows for the occasional addition of starchy foods like a small baked potato or a
09:41small side of rice. But I did not add those starches to the food list because they're not
09:46right for everyone. If you are using the diet to lose weight, you'll need to monitor how these
09:52foods affect you. I hope this video clarified the different levels of low-carb diets.
09:58The wonderful thing about eating low-carb is that all you need to do to follow the diet is shop
10:03for different foods at your grocery store. Bypass the cereal, chip, cookie, and cracker
10:09aisles and spend your time in the meat, produce, and dairy aisles. Thank you for watching. I left
10:15a link to my downloadable low-carb food list and a link to Element in the video description, so
10:20please stop there before you go and also click the subscribe and thumbs up button
10:25if you found this video helpful. Have a great rest of your day.