Is The Carnivore Diet The Best Way To Stay In Ketosis?

Eating Only Meat? Does That Automatically Mean Deep Ketosis?

When you mention following a carnivore diet ketosis, many people immediately assume you’re in a deep state of ketosis. After all, you’re eating virtually zero carbs, right? So you must be producing massive amounts of ketones and enjoying all the benefits of ketosis to the extreme. But is this automatic assumption actually true?

Understanding Your Metabolic State on Carnivore

Knowing how your body is fueled on a carnivore diet isn’t just about satisfying curiosity—it’s about understanding the metabolic mechanisms that drive your energy, mental clarity, and overall health outcomes. Whether you’re pursuing the carnivore lifestyle for weight management, autoimmune issues, or general health optimization, grasping the nuanced relationship between meat-only eating and ketone production is essential.

This post explores the fascinating and often misunderstood relationship between the carnivore diet and nutritional ketosis, clarifying important nuances that many practitioners overlook.

Disclaimer: This information is provided for educational purposes only and is not intended as medical advice. Please consult with a healthcare professional familiar with low-carb nutrition before making significant dietary changes, especially if you have underlying health conditions.

What is Nutritional Ketosis? (Brief Recap)

Nutritional ketosis is a metabolic state where your body shifts from primarily using glucose (sugar) as fuel to burning fat and producing ketones. This typically occurs when carbohydrate intake is very low—usually below 50g per day for most people, though individual thresholds vary. During ketosis, your liver converts fatty acids into ketone bodies (acetoacetate, beta-hydroxybutyrate, and acetone), which serve as an alternative energy source for your brain, muscles, and other tissues.

For a deeper exploration of ketosis fundamentals, check out our Ultimate Guide to Ketosis.

What is the Carnivore Diet? (Brief Recap)

The carnivore diet is an elimination diet that includes only animal products: meat, fish, eggs, and sometimes limited dairy. It excludes all plant foods, including vegetables, fruits, nuts, seeds, and grains. By definition, this makes it a zero-carb or near-zero-carb approach to eating (with the minimal exception of some trace carbs in certain animal products like liver or dairy).

For a comprehensive overview of the carnivore approach, see our Carnivore Diet Guide.

Zero Carbs = Ketone Production Trigger

The most obvious connection between carnivore and ketosis lies in the complete elimination of dietary carbohydrates. By removing all plant-based foods, you automatically remove nearly all sources of carbohydrates from your diet. This dramatic reduction in glucose availability forces your body to seek alternative fuel sources.

When carbohydrate intake drops below your personal threshold (typically 20-50g daily for most people), your insulin levels decrease, allowing stored fat to be released from adipose tissue. Your liver then converts this fat into ketones, initiating nutritional ketosis.

For most people following a strict carnivore diet, this metabolic shift will occur within 2-4 days, resulting in measurable ketone levels. The near-absence of dietary carbs makes the carnivore diet inherently ketogenic in nature.

The Protein Factor: Understanding Gluconeogenesis (GNG)

Despite the clear path to ketosis that a zero-carb approach provides, many carnivore dieters are surprised when their ketone readings aren’t as high as they expected. This is where the nuance of protein consumption comes into play.

What is Gluconeogenesis? (Explain Simply)

Gluconeogenesis (GNG) is your body’s remarkable ability to create glucose from non-carbohydrate sources—primarily protein, with a small amount coming from the glycerol backbone of fats. This process is essential, as your body always needs some glucose, even in ketosis. Your red blood cells, certain brain cells, and kidney cells require glucose to function properly.

Think of GNG as your body’s internal glucose factory that operates when external carbohydrate supply is limited. It’s a demand-driven process that helps maintain stable blood sugar levels, even when you’re eating zero carbs.

How Does High Protein Intake Affect Ketosis?

On a carnivore diet, protein intake is naturally higher than on a standard ketogenic diet. A typical carnivore meal might consist of a large steak or several eggs—providing significant amounts of protein. When you consume more protein than your immediate needs for tissue repair and maintenance, some of that excess protein can be converted to glucose through gluconeogenesis.

This protein-derived glucose can cause several effects:

1. It provides the minimal glucose your body requires without needing dietary carbs
2. It may stimulate a modest insulin response (much smaller than carbohydrates would)
3. This insulin response can temporarily lower ketone production

As a result, carnivore dieters who eat very high amounts of protein (relatively lean meats like chicken breast, lean beef, etc.) may find their ketone readings are lower than someone following a classic ketogenic diet with moderate protein and very high fat.

Importantly, this doesn’t mean you’re “kicked out” of fat-burning mode. You’re still primarily using fat for fuel, but the depth of measurable ketosis may be affected. Your body is simply using the protein-derived glucose first (for those tissues that require it), while still burning fat for the majority of its energy needs.

Don’t Fear the Fat! Why Fat Intake Matters for Carnivore Ketosis

If deeper ketosis is your goal while on carnivore, your fat-to-protein ratio becomes a critical factor. While protein can be partially converted to glucose, dietary fat directly drives ketone production.

Consuming fattier cuts of meat (ribeye steaks, fatty ground beef, lamb, pork belly), adding butter or tallow to leaner cuts, and incorporating egg yolks can significantly increase your fat intake. This higher fat-to-protein ratio typically results in deeper ketosis compared to a leaner carnivore approach.

Fat intake also plays a crucial role in satiety and sustained energy levels. Many carnivore practitioners report that increasing their fat intake:

• Reduces hunger between meals
• Provides more stable energy throughout the day
• Enhances mental clarity
• Supports workout performance

Remember that on carnivore, fat isn’t just a fuel source—it delivers essential fat-soluble vitamins and provides the building blocks for hormones and cell membranes.

It’s Not One-Size-Fits-All: Factors Influencing Your Ketone Levels

The depth of ketosis on a carnivore diet varies significantly between individuals due to several key factors:

Protein-to-Fat Ratio

As discussed, eating primarily lean meats versus fattier cuts dramatically influences ketone production. A 70-80% fat (by calories) approach will typically generate higher ketone readings than a 50-60% fat approach.

Total Caloric Intake

Eating at a caloric deficit generally increases ketone production as your body mobilizes more stored fat. Conversely, eating at a significant surplus may reduce ketone readings, even on zero carbs.

Activity Level & Energy Needs

Heavy resistance training or endurance exercise increases energy demands and can deplete muscle glycogen, potentially deepening ketosis afterward. However, intense exercise may temporarily suppress ketone levels during the activity as your body utilizes them for fuel.

Insulin Sensitivity & Metabolic Health

Those coming from a background of metabolic dysfunction (insulin resistance, obesity, etc.) may initially see lower ketone readings as their bodies heal and adapt to fat metabolism.

Adaptation Phase

Ketone levels typically fluctuate significantly during the first 4-8 weeks on carnivore as your metabolism adapts to fat utilization. Long-term carnivore adherents often report more stable ketone readings over time.

Tracking Ketones: Necessary or Overkill on Carnivore?

With all this variability in ketone levels, an important question arises: should carnivore dieters even bother measuring ketones?

How to Measure (Brief Recap)

There are three common methods to measure ketones:

1. Urine strips (measure acetoacetate): Inexpensive but less accurate as adaptation progresses
2. Breath analyzers (measure acetone): No consumables required, but can be less precise
3. Blood meters (measure beta-hydroxybutyrate): Most accurate but requires finger pricks and test strips

For a detailed comparison of measurement methods, see our guide to ketone testing.

Reasons You Might Measure:

• Confirmation during adaptation: Verifying you’re in ketosis during the initial transition
• Troubleshooting: Identifying potential issues if you’re not experiencing expected benefits
• Therapeutic purposes: When pursuing ketosis for specific health conditions that respond to particular ketone levels
• Experimentation: Understanding how different foods or meat types affect your metabolism

Reasons You Might Not Need To:

• Results speak louder than numbers: If you’re achieving your health goals, the exact ketone reading is less important
• Avoiding obsession: Some people develop unhealthy fixations on hitting certain ketone levels
• Cost and convenience: Regular testing requires ongoing expense and finger pricks
• Adaptation changes readings: As you become fat-adapted, your body uses ketones more efficiently, often resulting in lower readings despite better fat utilization

Results vs. Numbers: What’s Truly Important?

While measuring ketones can provide useful data, particularly when first transitioning to carnivore, the objective measurements that truly matter are your health outcomes:

• Stable energy throughout the day
• Improved mental clarity and focus
• Normalized blood pressure
• Better insulin sensitivity
• Reduced inflammation markers
• Improved body composition
• Enhanced athletic performance
• Resolution of specific health symptoms

Even moderate ketosis combined with the complete elimination of plant compounds and antinutrients on carnivore provides significant metabolic advantages. Many long-term carnivore adherents maintain excellent health markers and ideal body composition with only modest ketone readings (0.5-1.0 mmol/L).

Furthermore, adequate protein intake on carnivore provides a “protein-sparing” effect that preserves lean muscle mass—something that can sometimes be compromised on very high-fat, lower-protein ketogenic approaches. This muscle preservation is crucial for long-term metabolic health and functional capacity.

The Bottom Line on Carnivore and Ketosis

Yes, the carnivore diet almost always induces nutritional ketosis due to its near-zero carbohydrate nature. However, the depth of ketosis (as measured by blood, breath, or urine ketone levels) can vary significantly based primarily on your protein-to-fat ratio and individual metabolic factors.

Higher protein intake on carnivore may result in somewhat lower ketone readings compared to classical therapeutic ketogenic diets, but this doesn’t mean you’re not receiving the benefits of fat metabolism. Your body is still primarily burning fat for fuel, maintaining metabolic flexibility, and avoiding the blood sugar rollercoaster associated with carbohydrate metabolism.

Rather than chasing specific ketone numbers, focus on how you feel, your energy levels, mental clarity, and objective health markers. These outcomes are far more meaningful measures of success than any ketone reading.

Always work with a healthcare provider knowledgeable about low-carb nutrition for personalized advice, especially if you’re using the carnivore diet to address specific health concerns.

What’s your experience with ketosis on the carnivore diet? Have you measured your ketones, and if so, what patterns have you noticed? Share below!

Ready for more carnivore content?

• Explore our delicious Carnivore Recipes
• Check out our Ultimate Guide to Ketosis for a deeper dive into the science of fat adaptation

Scientific Citations and Research Links

For the Ketosis Definition Section:

1. Citation: Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789-796.
   Link: https://www.nature.com/articles/ejcn2013116
   Context: “Research has shown that nutritional ketosis typically occurs when carbohydrate intake falls below 50g per day, though this threshold varies significantly between individuals based on metabolism, activity level, and insulin sensitivity.”
2. Citation: Volek, J. S., & Phinney, S. D. (2012). The art and science of low carbohydrate performance. Beyond Obesity LLC.
   Link: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
   Context: “According to leading ketogenic researchers Volek and Phinney, optimal nutritional ketosis is generally defined as blood ketone levels between 0.5-3.0 mmol/L, though these values can vary based on individual factors and goals.”

For the Gluconeogenesis Section:

1. Citation: Veldhorst, M. A., Westerterp-Plantenga, M. S., & Westerterp, K. R. (2009). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. The American journal of clinical nutrition, 90(3), 519-526.
   Link: https://academic.oup.com/ajcn/article/90/3/519/4597025
   Context: “Research published in the American Journal of Clinical Nutrition has shown that higher protein intakes on a carbohydrate-free diet do increase gluconeogenesis, but this process is highly regulated and primarily demand-driven rather than supply-driven.”
2. Citation: Bistrian, B. R. (2006). Effect of protein intake on bone and muscle. The American journal of clinical nutrition, 83(6), 1254-1255.
   Link: https://academic.oup.com/ajcn/article/83/6/1254/4632925
   Context: “Contrary to common misconceptions, research indicates that protein’s effect on insulin is significantly less pronounced than carbohydrates, with studies showing approximately 20-30% of protein can be converted to glucose through gluconeogenesis when carbohydrates are restricted.”

For the Fat Metabolism Section:

1. Citation: Volek, J. S., Freidenreich, D. J., Saenz, C., Kunces, L. J., Creighton, B. C., Bartley, J. M., … & Phinney, S. D. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism, 65(3), 100-110.
   Link: https://www.sciencedirect.com/science/article/pii/S0026049515003340
   Context: “A landmark study published in Metabolism demonstrated that athletes following a very low-carb, high-fat diet for at least six months showed remarkable fat oxidation rates, utilizing twice the amount of fat for fuel during exercise compared to high-carb athletes, despite having similar or lower ketone levels over time.”

For the Individual Variability Section:

1. Citation: Lichtash, C., Fung, J., Ostovar, R., & Kahan, S. (2022). Therapeutic use of intermittent fasting and ketogenic diet as an alternative treatment for type 2 diabetes in a normal weight woman: a 14-month case study. BMJ Case Reports, 15(5), e247-331.
   Link: https://casereports.bmj.com/content/15/5/e247331
   Context: “A case study published in BMJ Case Reports documented significant individual variation in ketone levels among patients following ketogenic diets, with factors such as insulin sensitivity, previous metabolic health, and duration of diet adherence all playing key roles in ketone production.”
2. Citation: Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J., Westman, E. C., … & Worm, N. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base. Nutrition, 31(1), 1-13.
   Link: https://www.sciencedirect.com/science/article/abs/pii/S0899900714003323
   Context: “A comprehensive review published in Nutrition examining carbohydrate restriction found that metabolically healthy individuals generally achieve stable ketone levels more quickly than those with pre-existing insulin resistance or metabolic syndrome, highlighting the importance of personalized approaches.”

For the Ketone Measuring Section:

1. Citation: Urbain, P., & Bertz, H. (2016). Monitoring for compliance with a ketogenic diet: what is the best time of day to test for urinary ketosis? Nutrition & metabolism, 13(1), 1-4.
   Link: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0136-4
   Context: “Research published in Nutrition & Metabolism demonstrates that ketone measurements can vary significantly throughout the day, with afternoon and evening readings typically higher than morning values, suggesting that standardized testing times may be important for those tracking ketosis.”
2. Citation: Poff, A., Koutnik, A., Egan, K. M., Sahebjam, S., D’Agostino, D., & Kumar, N. B. (2019). Targeting the Warburg effect for cancer treatment: Ketogenic diets for management of glioma. Seminars in cancer biology, 56, 135-148.
   Link: https://www.sciencedirect.com/science/article/abs/pii/S1044579X17302213
   Context: “For those using carnivore or ketogenic diets for therapeutic purposes, research in Seminars in Cancer Biology suggests that blood ketone monitoring may be valuable, with some studies indicating potential benefits at specific ketone thresholds for certain conditions.”

For the Health Outcomes Section:

1. Citation: Hyde, P. N., Sapper, T. N., Crabtree, C. D., LaFountain, R. A., Bowling, M. L., Buga, A., … & Volek, J. S. (2019). Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss. JCI insight, 4(12).
   Link: https://insight.jci.org/articles/view/128308
   Context: “A study published in JCI Insight demonstrated that low carbohydrate diets improved multiple markers of metabolic syndrome independent of weight loss, suggesting benefits beyond ketone levels alone.”
2. Citation: Myette-Côté, É., Durrer, C., Neudorf, H., Bammert, T. D., Botezelli, J. D., Johnson, J. D., … & Little, J. P. (2018). The effect of a short-term low-carbohydrate, high-fat diet with or without postmeal walks on glycemic control and inflammation in type 2 diabetes: a randomized trial. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 315(6), R1210-R1219.
   Link: https://journals.physiology.org/doi/full/10.1152/ajpregu.00240.2018
   Context: “Research in the American Journal of Physiology found that improvements in glycemic control on low-carbohydrate diets occurred rapidly and were maintained even when ketone levels fluctuated, emphasizing that metabolic benefits extend beyond ketone measurements alone.”