What Is Ketovore OMAD?
Ketovore OMAD is a combination of the Ketovore diet with the OMAD (One Meal a Day) method. In the OMAD approach, the dieters eat only a single meal every day and fast before and after the meal.
Mixing the rules of the Ketovore diet with OMAD means that you go on a Ketovore diet and eat only one meal each day. During that meal, you can get all your daily calorie and nutrient needs from the foods allowed in the Ketovore diet.
Ketovore OMAD is a more restrictive version of the Ketovore diet, including longer fasting periods to improve insulin sensitivity and burn fat.
So, if you wonder how to start the Ketovore diet, the next section is yours!
Learn More: Carnivore Diet Fasting: Types, Food List & Meal Plan
How to Start the Ketovore Diet?
Here are the main steps you need to take when you want to start a Ketovore diet.
- Learn about it: Study the rules of the Keto, Carnivore, and Ketovore diets. Gain more knowledge about the macronutrient ratios, food choices, and potential benefits and risks associated with each.
- Set realistic goals: Decide what you want regarding health and fitness and plan accordingly. Your goal to start a Ketovore diet can include weight loss, improved energy levels, or better metabolic health.
- Get a meal plan: use different sources and plan meals according to your goals and desire but based on the foods allowed in the Ketovore diet. Keep carbohydrates to a minimum, include various foods, and consume moderate protein and high fat to have a balanced diet.
- Gradual transition: If your current eating habits are different, you need to enter Ketovore gradually by decreasing carbohydrate intake over a few days or weeks to let your body adapt to changes and minimise side effects.
- Track your macronutrients: Get a GKI Blood Glucose and Ketone Meter with a special discount for the 5MB community to track your daily macronutrient intake.
- Drink plenty of water: Staying hydrated is essential, as the Ketovore diet can have diuretic effects. Also, keep your electrolytes in balance.
- Listen to your body: Watch your body's signals and monitor your progress to adjust your eating habits based on them.
To properly start a Ketovore diet, we also need to know its rules. The following section will go through the Ketovore diet rules.
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What Are The Keto Carnivore Rules?
The following are the main rules you need to follow on a Keto Carnivore diet.
Consume Animal Products
Eat high-quality, nutrient-dense meat, poultry, seafood, eggs, and dairy.
To avoid carbs, you need to limit or exclude grains, legumes, fruits, and starchy vegetables.
Eat Healthy Fats
Consume high amounts of healthy animal fats to create a state of ketosis and provide energy.
Consume Protein in Moderation
Consuming too much protein can hinder ketosis.
Drink Enough Water
It's necessary to drink plenty of water during the day to avoid dehydration and keep your electrolytes balanced.
Consult a healthcare professional and take supplements to meet your body’s needs if needed.
One of the main concerns considering a new diet is its health effects. Is the Ketovore diet really healthy to try? Scroll to find out.
Is the Ketovore Diet Healthy?
The Ketovore diet is a highly specialized and restrictive dietary approach, which is made by combining the rules of the Keto and Carnivore diets. Let’s focus on its benefits and side effects to make the best decision.
Learn More: 40-Hour Fast: Does It Work? [Benefits and Side Effects]
The Benefits of the Ketovore Diet
There have been individual reports on the effectiveness of the Ketovore diet on weight loss and health, but limited research has been conducted on the Ketovore diet, and most of the evidence is related to the ketogenic and carnivore diets.
Anyhow, the following are among the potential benefits of the Ketovore diet.
- Ketosis and Weight Loss: Limited consumption of carbohydrates and using fat for energy in the Ketovore diet can help create ketosis, which is associated with reduced appetite, improved fat burning, and weight loss (source).
- Improved Blood Sugar Control: Lowering carbohydrate intake can help stabilize blood sugar and improve insulin sensitivity, which helps patients with type 2 diabetes (source), insulin resistance or similar conditions. How Can a Carnivore Diet Cure Diabetes Type 1 and 2?
- Enhanced Brain Function and Mental Clarity: Some individuals report that the Ketovore diet can boost mental clarity and cognitive performance and help with epilepsy and Alzheimer's disease (source).
- Anti-Inflammatory Effects: By lowering the intake of processed and inflammatory foods, the Ketovore diet can help relieve inflammation symptoms.
- Decreased Food Cravings: Eliminating carbs and sugar in the Ketovore diet may help reduce cravings for these foods, resulting in better control over food consumption.
- Cancer Treatment: A Ketovore diet may help treat cancer by slowing down tumor growth (source).
It’s no secret that every diet comes with certain positive and negative effects. Let’s learn about the potential side effects of the Ketovore diet to see if it’s a good option for us and what possible side effects we need to deal with.
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Ketovore Side Effects
As the Ketovore diet contains some benefits of the Keto and Carnivore diets, it can include some adverse effects of these two diets, as the following list shows.
- Keto Flu: Many dieters have reported flu-like symptoms in the first days or weeks of going on the Ketovore diet, including fatigue, headache, brain fog, irritability, and nausea, which is known as "keto flu".
- Digestive Problems: Consuming a lot of animal products may cause digestive issues, including constipation, diarrhea, or changes in bowel movements.
- Nutrient Deficiencies: Excluding some plant-based foods can result in nutrient deficiencies. Maximise The Intake of Vitamin C on a Carnivore Diet
- Increased Cholesterol: Going on a high-fat diet like the Ketovore diet can raise the risk of temporary high cholesterol levels. But these changes are often due to a boost in HDL (the good cholesterol) and become normal gradually.
- Social and Practical Challenges: Going on such restrictive diets as the Ketovore diet can create social and practical challenges, e.g., finding proper food or dining out with others.
Going on a diet is a challenging process, especially if you don’t know its exact ins and outs and are not sure if a given plan works for you. Not every program suits everyone. You need a tailor-made plan designed solely for you to cover all your needs and goals after analyzing your health status, body composition, and all other important factors.
Now that we know the pros and cons of the Ketovore diet, the next step is to learn about the Ketovore diet food list, which we’ll cover in the following section.
Ketovore Diet Food List
Here are the main foods we can eat and must avoid on a Ketovore diet. You can also find a full Ketovore grocery shopping list in the next section.
Foods to Eat
- Meat: Beef, pork, lamb, veal, organ meats, etc.
- Poultry: Chicken, turkey, duck, etc.
- Fish and seafood: Salmon, trout, sardines, shrimp, crab, etc.
- Eggs: Including whole eggs and egg yolks
- Dairy: High-fat dairy products like butter, ghee, cheese, and heavy cream
- Fats and oils: Animal fats like lard, tallow, duck fat, etc.
- Bone broth: Made from animal bones and connective tissues
- Fruits: Low-carb fruits and veggies like berries.
Learn More: Free Ultimate Carnivore Diet Food List
Foods to Avoid
- Carbohydrates: Grains (wheat, rice, oats, etc.), legumes (beans, lentils, chickpeas, etc.), and high-carbohydrate fruits (bananas, grapes, mangoes, etc.)
- Sugary foods and beverages: Soda, fruit juices, candies, cakes, etc.
- Starchy vegetables: Potatoes, sweet potatoes, carrots, etc.
- Processed foods: Processed and packaged foods with additives, preservatives, and added sugars
- Sauces: Ketchup, barbecue sauce, honey mustard, etc.
- High-carbohydrate snacks: Chips, crackers, cookies, etc.
Ketovore Grocery Shopping List
- Beef (steaks, ground beef, roasts)
- Pork (chops, bacon, sausage)
- Lamb (chops, ground lamb)
- Chicken (breasts, thighs, wings)
- Turkey (breasts, ground turkey)
- Organ meats (liver, heart, kidney)
- Cheese (cheddar, Swiss, mozzarella, etc.)
- Heavy cream
- Bacon fat
- Low-carbohydrate vegetables and fruits
- Bone broth
- Bone marrow
Ketovore 1-Day Meal Plan
- 3-4 scrambled eggs cooked in butter or ghee
- 2-3 slices of bacon
- Bulletproof coffee: Coffee blended with 1-2 tablespoons of butter
- Grilled steak (6-8 oz.) seasoned with salt
- Hard-boiled eggs
- Baked salmon (6-8 oz.)
- 2 small chicken thighs
Ketovore 7-Day Meal Plan
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- Breakfast: Scrambled eggs cooked in butter with bacon
- Lunch: Grilled chicken thighs
- Dinner: Ribeye steak
- Snack: Cheese slices or cubes
- Breakfast: Omelette with diced ham and cheese
- Lunch: Baked salmon with butter sauce
- Dinner: Ground beef
- Snack: Hard-boiled eggs
- Breakfast: Sausage links with fried eggs
- Lunch: Turkey breast slices
- Dinner: Pork chops
- Snack: Beef jerky
- Breakfast: Bacon-wrapped chicken thighs
- Lunch: Tuna salad
- Dinner: Grilled lamb chops
- Snack: Ketovore cheesecake
- Breakfast: Steak and eggs cooked in ghee
- Lunch: Roast beef slices
- Dinner: Pan-seared halibut with lemon herb butter and roasted cauliflower
- Snack: Pork rinds
- Breakfast: Ham and cheese roll-ups
- Lunch: Chicken drumsticks with roasted broccoli
- Dinner: Bison burger
- Snack: Ketovore waffles
- Breakfast: Egg salad
- Lunch: Shrimp skewers
- Dinner: Prime rib roast
- Snack: Cheese slices or cubes
Let’s also learn about the best Ketovore recipes in the following section. Since Ketovore is Keto and Carnivore at heart, you can share most of the foods among these diets.
The Ketovore diet integrates the Ketogenic and Carnivore diets, offering a unique approach to creating ketosis and achieving health and fitness goals.
Ketovore dieters consume animal-based foods and minimize carbohydrates to promote weight loss, blood sugar control, mental clarity, and potential anti-inflammatory effects.
The Ketovore diet is a restrictive version of the Keto and Carnivore diets, but it includes various delicious foods, from steak and bacon to eggs and seafood.
But don’t forget that changing eating habits need careful analysis and consulting with healthcare professionals.
The following subsections answer the most frequently asked questions about the Ketovore diet.
What Foods Are in the Ketovore Diet?
The Ketovore diet includes meat, poultry, seafood, and eggs.
Is Carnivore Keto Safe?
The Carnivore Keto (Ketovore) diet includes some of the benefits and side effects of the Ketogenic and Carnivore diets. The Ketovore diet gets ketosis from the Keto diet and attention to meat from the Carnivore diet. Its safety depends on various personal factors, but it’s reported to be safe by many individuals.
Which Is Healthier Keto or Carnivore?
Choosing a Keto or Carnivore diet as healthier depends on various factors. Carnivore is better for the short term, and keto can be a long-term option.