Ketovore: a new word in the dictionary! Ketovore is a combination of Keto and Carnivore.
The keto diet is a low carb way of eating that encourages you to eat meat, vegetables (mostly leafy green ones if you follow Atkins Induction, which is similar to Keto), as well as dairy and fat.
Carnivore is straight up meat, eggs and fat, with no veggies and very little dairy (carbs!). It is also known as very low carb (less than 5 grams of carbs per day) and it is amazing for helping you sort out your health issues!
Hello and welcome to Fearlessly Holistic.
My name is Irma and I want to share my journey to improved health by eating whole foods, moving my body and eliminating stress as much as possible. It is my hope to inspire you to make daily changes. Why? Because eating fresh, seasonal food and getting some sunshine is the best way to increase longevity. But you do not want just a long life. You want a quality long life.
I like to focus on simple concepts and moving forward one step at a time for sustained progress. If that sounds good to you, then be sure to sign up for my free weekly newsletter of tips for Keto, ketovore, carnivore, healthy foods, gut health, mental health and self-care!
**My blog posts are my opinion and the results of things that I have tried that either worked for me or didn’t. My opinions are for informational purposes only and are not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them**
Is Eating No Vegetables Healthy??
Of course it is! I can understand the confusion, because advertising would have us believe that we cannot survive without fresh produce, every day and at every meal. This is great marketing, but is not normal for humans.
Think about it. Up until the invention of home refrigeration and freezing, you only had limited options for preserving fresh vegetables. And if humans couldn’t survive without eating vegetables daily, we would have died off as a species long ago.
If you had cold storage in your home, usually a root cellar, you could keep hardy produce over the winter.
Veggies that keep well in cold storage are mostly root vegetables like potatoes and carrots. You could also keep hardy apples and winter pears, like Anjou.
Conditions were not always ideal, but it was helpful. And this is the reason winter comfort food contains many of these veggies. An example is a beef stew with carrots, potatoes, turnips, and onions.
Same for winter soups: most contain carrots and onions because that is all you had.
People around the world also relied on lacto-fermentation to preserve food as well. Saurkraut and its Asian cousin Kimchi are examples of fermented vegetables.
Not only did this give you vegetables in winter, it also gave you good bacteria to keep your gut healthy during winter cold months.
So the idea of having a salad during a snow storm is something new for the 20th and 21st centuries.
Humans lived without any fresh food that was not available during its natural growing season for centuries. If it wasn’t dried or pickled, it was off the menu.
Eating strawberries or lettuce out of season means that:
- The fruit was forced to grow
- Much “forced” produce is sprayed with chemicals to get the desired product
- It is mostly devoid of nutrition because of growing conditions
- You pay a premium price because you are supporting farmers half a world away. #eatlocal
The best way to find out what is fresh and in season locally is to check out your local farmers market.
Many also sell organic, so organic and local is the best that you can hope to get if you do not have your own garden.
If you can check out the market weekly as often as possible, you will come to know the natural seasons for many foods. And it is a great place to get fresh, pastured eggs.
The push to eat out of season fruit and veg is not to encourage you to eat your 5 day for health. It is strictly to keep trade between countries moving.
Is Ketovore A Real Word??
It is now! And it is taking the low carb community by storm.
Ketovore is eating carnivore for a few days a week and then eating keto for the rest of the week. Some people just cannot go a whole week without veggies. So you could do carnivore for 4 days then have a long weekend where you can indulge in salads and veggies along with meat.
Back when the low carb crowd was following the advice of Dr. Atkins and his book New Diet Revolution (aka DANDR), there was a mysterious section all about the “fat fast”.
Fat fast is part of the chapter on Metabolic Resistance: Causes and Solutions
Some people just have the kind of health issues where they stall for long periods, even on low carb diet, and this section of the book addresses potential solutions. Some of these issues are:
- Candida (yeast overgrowth in the body)
- Insulin is out of whack
- Prescription drugs
- Anti-arthritis medications
- Diuretics and Beta-Blockers/high blood pressure medications
- Thyroid problems
One solution is the fat fast. Dr. Atkins listed several foods that you could eat in an effort to move the scale. Foods like:
- One ounce of macadamia nuts or macadamia nut butter
- Two ounces of cream cheese or Brie
- One ounce of tuna or chicken salad with two teaspoons of mayonnaise served in one-quarter of an avocado
- Two deviled eggs made with two teaspoons of mayonnaise
- Two ounces of sour cream and two tablespoons of black or red caviar
- Two and a half ounces of whipped heavy cream topped with sugar free syrup
- Two ounces of pate (check label for fat content)
- Two egg yolks (hard boiled) with one tablespoon of mayonnaise
Each of these foods is approximately 200 calories of mostly fat, and you can eat five of the choices per day for a total of 1000 calories. You should only do the fat fast for a maximum of four to five days.
Dr. Atkins did add a disclaimer that eating this way is actually dangerous if you are not metabolically resistant. Please pay attention to this disclaimer!
This was a very popular section of Dr. Atkins book
People were asking questions on how they could adapt parts of it. They were intrigued by the idea of not eating vegetables. I mean, it is very freeing to just cook meat and add a bit of butter. Fat is very satiating and the meals would be simple to prepare, but not everyone can eat these foods.
In answer to the people who wanted adaptations, Dana Carpender wrote The Fat Fast Cookbook. I bought it and I make some of the recipes all the time.
Then a different approach started to appear in the low carb forums…meat and egg fast. Paring down the fat fast to a basic menu of meat and eggs made fat fast easier to understand and implement. It works for people who cannot tolerate dairy, like me.
My first time, I lost 8 pounds in six days.
You will gain back half of that when you return to eating veggies, so be aware! However, if you eat carnivore for 5 days a week, and keto for 2, you end up losing weight more than gaining.
Now, meat and egg fast has been renamed, at least on YouTube, as the beef and butter fast. But whatever name it takes, it makes meal planning a breeze! Especially if you have a Costco membership 🙂
Related Post: Keto Made Easy
What is the benefit to Carnivore/Ketovore/Fat Fast?
Actually, there are a few benefits.
- Easy meal planning. Fry a burger patty, top with butter, eat.
- Eating only one food at a time makes it easy to figure out which foods your body does not tolerate well.
- You are not hungry and for most part, you will have no food cravings. Yup, that is what eating meat and fat does for you.
- Not eating vegetables that are out of season around the world, like lettuce in winter, means less pesticides for your body 🙂
- Shopping is super easy and much cheaper.
Here is a link to a Mikhaila Peterson video. This is a 5.5 minute video of Mikhaila talking about how she put most of her health issues into remission by eating a carnivore diet.
It is a very interesting interview, and the main reason that I opted to go full-on carnivore to try to heal my gut issues.
Mikhaila has a number of auto-immune problems that resulted in her having her first hip replacement and an ankle replacement at the tender age of 17.
Imagine having hip replacement surgery at 17 years old. Crazy.
As I have said, I have gut issues. The symptoms are different depending on what I eat, and eating a standard diet makes it a challenge to figure out what causes what, health-wise.
My gut was damaged by strong painkillers and anti-inflammatory drugs.
I had an ankle injury, so all walking was painful. However, I had a full-time job, so I took the drugs the doctor gave me to get through the day.
When I talked to my doctor about my stomach pain, I was told I had an ulcer and needed to take the protein pump inhibitors, which made the condition worse.
What the pain killers, anti-inflammatory drugs and PPI’s do is damage the lining of the gut, making it permeable where it shouldn’t be.
I have tried elimination diets, but they actually start off with too many foods for me.
Carnivore works for me because if I eat eggs for lunch and a pork chop for dinner, those are the only foods that can cause me problems that day.
All I have to do is stop eating those foods for a couple of weeks, then I re-introduce just one of them and monitor whether I have symptoms or not. Easy peasy.
*Update: April 2020: I am down 16 pounds. I love ketovore!!
*Note: You do not have to eliminate foods for life. Just figure out what food does to your body and choose what to eat depending on your situation. This gives you the control over how you feel. Some days I just really want a bunless whopper…life is for the living am I right?
For example, if you have a party to attend, you might eat whatever you want and suffer later. Or eat some foods that bother you (just a taste!) and skip over the worst offenders.
In general, I feel better on carnivore.
I have no brain fog, like I did eating carbs. My hair is shinier and my skin is less dry. I never get headaches any more.
I have started keeping a food journal to make notes on foods that I know aggravate my gut issues. Like that off plan food I ate the other day. It is detective work, but if you get no satisfaction from doctors you have not choice but to be your own doctor.
I started carnivore three weeks ago, and my gut pain is gone.
It is not healed yet; that will take some time. I know this because I ate something off plan one day and the results were swift and painful…the gut pain returned with other symptoms. So I won’t do that again.
*Update: April 2020: Gut pain is gone 90% of the time. Yay!
I just have to monitor foods I eat when I am on my Keto diet days.
How Do I Get Started With Ketovore?
The easiest way that I have found is to do a big shop for meat and then spend a day prep-cooking. For example, I will cook a pot roast and cook a bunch of breakfast sausages on one day. If you like them, hard boil some eggs to keep on hand.
The next day, I will heat up a couple of the sausages and have a couple of eggs fried in butter. I will cook something different for dinner, like pork chops or grilled chicken.
The following day I will plan to eat more pot roast for dinner but for breakfast I might cook bacon and have one of the hard cooked eggs.
It is critical to always have food ready to go so that you are not tempted to eat “off plan”.
Eat eggs for supper or eat pot roast for breakfast. As long as you stick to carnivore foods on carnivore days, you are good to go.
Basic Carnivore Menu
I suggest that you sign up with a reputable food tracker like Cronometer. You want a way to track your macronutrients (fat, protein, carbs) so that you can tweak them to find that sweet spot that equals weight loss and improved health.
Cronometer has an app for mobile and you can link it with Google Health, Apple Health, and many products like Fit Bit.
First meal: 2 eggs fried in butter; 2 breakfast sausages (watch for sugars and starches added to the sausage meat. Seek out clean foods when possible).
Second meal: ground meat patty, pan-fried and topped with 1 tbsp. of butter
Third meal: half a can of tuna with 1 tbsp or two of good quality mayonnaise. I recommend Chosen Foods Avocado mayonnaise.
I lean towards eating a whole can of tuna (packed in olive oil), drained and mixed with 2 tbsp. of Chosen Foods Avocado mayonnaise. This would be lunch for me. Then I eat an 8 oz pork chop for dinner.
This is more than enough food for my day. I can easily skip the keto days and wait until fresh veggies are in season.
If you find yourself hungry on this basic plan, you need to up your fat a bit more.
Use butter or mayonnaise to top your foods.
If you find that you cannot eat that much food, don’t. Eat when you are hungry and just until you are full, then stop. You may do better with one egg and one sausage link for breakfast. Tweak as necessary.
I buy meat from Costco, so the portions are huge and pretty much all the individual servings of meats, like patties and chops, are all at least 8 oz.
Make sure you get enough protein so that your body does not steal any from your muscles (protein catabolism), especially if you work out often.
Basic Keto Menu
First meal: 2 eggs scrambled with some heavy cream (to boost your fat intake) cooked in butter; bacon or sausage or some other meat
Second meal: half a can of tuna mixed with good quality mayonnaise. Serve with 1 cup of veggies (cooked or salad)
Third meal: Roasted or grilled meat plus 1 cup of veg.
As you can see, the menu is similar. You are just adding in 3 cups total of salads and/or cooked veggies to go along with the meat and butter.
When spring comes along, I eat any leafy greens that I can get. As the seasons move, I switch up the veggies. If you can find them, try dandelion greens in early spring, or fiddlehead ferns. Whatever grows where you live.
If you want even more benefits to eating ketovore, add in intermittent fasting.
Intermittent fasting, or IF for short, is increasing the gap between dinner and breakfast the next day. For most people, if you stopped eating at 6 pm and did not eat until 8 am the next day, you just had a 14 hour fast.
Increasing your fasting time to 16, 18 or even 20 hours has multiple benefits for your body.
Watch this brief video from the Joe Rogan Podcast with guest Dr. Rhonda Patrick, on the benefits fasting.
I also recommend this video, also by Dr. Rhonda Patrick, on “Which type of fasting is best?”. This will help explain how fasting works when done different ways.
Regardless of how you choose to fast, it is beneficial for every body to take time off from eating.
This makes sense when you think about it. For centuries people only did their work during daylight hours. If it was dark, you were sleeping. In winter you would sleep a lot more, because there is less to do (no crops to bring in; can’t till the frozen soil etc).
Extended fasting was the time for your body to eliminate old, dead or damaged cells. Then your body is ready to go in Spring, when everyone starts moving around again and are awake for progressively longer hours.
Eating a low fat diet that has you eat six times a day means people eat all day. And if you are determined to get your calories in for the day, you may eat right up until you go to bed. You need a specific amount of time off from eating food for your body to start this clearing process, aka autophagy.
Carnivore and ketovore have an opposite effect.
The more days you eat meat and butter, the less you want to eat in general. I do have a cousin who went 5 days straight without eating because her body is “fat adapted”…it was burning her body fat for fuel. Pretty efficient! (FYI my cousin has lost over 50 lbs eating Keto).
Consider increasing your daily fast and see the benefits to your body.
Bulletproof coffee is coffee is the invention of Dave Asprey, who stole the idea from people in Tibet when he was trekking there. Dave discovered that adding quality fat to coffee gives the brain a boost of clarity…kind of the opposite to brain fog.
It is coffee with MCT oil, or extra virgin coconut oil, plus grass fed butter added to it. If you use a frother, it almost tastes like a latte and is yummy without sweetener.
Eating low carb, and especially carnivore, is filling. You may find that when you get up, you just are not hungry right away. Bulletproof coffee is a great way to bridge the time between breakfast and lunch. And it works well with intermittent fasting.
Alternatively, try a bit of heavy cream in your coffee if you are on your Keto days.
And I still make myself wait until at least 10:30 am before I consider adding calories to my day (i.e the coconut oil or butter in coffee or tea). My eating window is 12 noon to 6 pm, barring unforeseen circumstances.
Is a “Restrictive” Diet Healthy?
Vegan is restrictive (no meat). Vegetarian is restrictive (also no meat). I do not count the new lab-grown fake meat; no one knows what the impact of eating that stuff has on your body. Have you seen how it is made? ewwww.
You can certainly trade eating meat for eating highly processed foods…but at what cost to your health?
Related Post: Clean Eating For Improved Health
Carnivore and Keto are not restrictive if you understand that the foods that are “restricted” on low carb are the foods that make us unhealthy. So ya, restrictive is certainly healthier.
FYI: there are no “essential” carbohydrate foods.
Look it up. Humans can live without grains (pasta, breads etc), potatoes, rice, and produce and survive nicely.
Imagine if the area that you live in is overrun with pests…or if it floods and nothing grows that season…or there is a drought and no water for the crops. Does that kill off an entire population?
Not if you have meat and fish. Crops can fail, but there is usually meat wandering around somewhere.
It may not be ideal, but it is do-able.
What is restrictive is pushing a diet that makes people sick. And then pushing pills on them to treat, but not cure, their health issues. That is restrictive.
Try Googling how many hard-core vegans have switched back to eating meat.
When you get to the point where you will try anything to feel better, many vegans find that they crave meat or shellfish prior to eating it again. Read this post. Here is another. And just for the heck of it, you can read this as well.
As well, some people just disagree with how militant veganism can be and they just do not want to be part of that.
Unfortunately, it is usually the militant vegans who unintentionally starve their children to death because they do not understand nutrition. Watch this YouTube video to see malnourished vegans. Underweight humans are just as unhealthy as overweight humans.
Vegans who return to eating meat eat ethically sourced, pastured, grass-fed or otherwise healthy meat.
This is good advice for anyone. If you want to be vegan, go for it. Eating a ton of fresh veggies and fruit is good for you…if those foods are in season.
However, if your body requires you to supplement with B12 (critical) , Vitamin D, Omega 3’s, Iodine, Iron (critical), calcium and zinc, then I would call that restrictive.
Related Post: 24 Healthy Fat Foods
I hope that if you have a health concerns, you will consider giving ketovore a try. I am doing this eating plan with my daughter, so we switch between keto and carnivore based on her work schedule (I am work from home). FYI, my daughter lost 20 lbs in 2 months and now eats this way because she likes how she feels (no food cravings, better skin).
Or if you want to try standard Keto, then sign up for my newsletter of tips for Keto, ketovore, carnivore, healthy foods, gut health, mental health and self-care and get my Keto Food Guide.
I hope that you have enjoyed this post and will share it with anyone who can benefit. Sharing is caring!
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Until next time, here is to our health!