If you’re looking into a ketogenic lifestyle, chances are you’re interested in better energy, fat loss, and overall health improvement. But what if I told you that a plant-based keto diet just isn’t the best choice? While on the surface it looks like it’s totally possible to achieve ketosis by avoiding carbs and loading up on plant fats like olive oil and other plant based fat, trying to do a keto diet only with plant foods comes with some serious drawbacks—ones that could leave your health in much worse shape.
Let’s discuss why a meat-based ketogenic diet is far superior and why plant-based keto just doesn’t serve our health very well.
1. Anti-Nutrients & Nutrient Absorption Issues
Plants contain natural chemicals called anti-nutrients—compounds that interfere with the absorption of important minerals. Think of them as the plant’s natural defense mechanism to avoid being eaten. The most problematic ones include:
- Oxalates (found in spinach, almonds, and chia seeds) bind to calcium and can contribute to kidney stones.
- Phytates (in grains, nuts, and seeds) block the absorption of iron, zinc, and magnesium.
- Lectins (in legumes and beans) can cause gut inflammation and digestive issues.
When you rely on plants for your nutrients, a big portion of those essential vitamins and minerals simply pass right through your digestive system instead of being absorbed! Meat, on the other hand, has none of these anti-nutrients. The vitamins and minerals in animal foods are fully bioavailable, meaning your body absorbs them efficiently with no interference.
2. Fiber Overload and Gut Issues
Raw vegetables and excessive fiber may seem like the healthiest thing ever, but too much fiber can actually irritate your gut. Many people experience bloating, gas, and even chronic digestive issues from fiber scraping against the delicate intestinal lining.
Compare that to a meat-based diet, where digestion becomes smoother and more efficient. Many people notice improved gut health, reduced bloating, and even relief from issues like IBS and SIBO after switching to carnivore keto.
3. Plant-Based Protein: The Incomplete Protein Problem
Protein is not just protein—it’s made up of essential amino acids, and we need all of them for muscle growth, immune function, and overall health. The problem with plant-based keto is that plant proteins are incomplete, meaning they don’t provide all the essential amino acids your body needs. Even if you combine different plant proteins, it’s still harder for your body to absorb and use them compared to animal protein.
Meat, eggs, and fish provide complete, high-quality protein in the exact form your body needs, making them the best choice for maintaining muscle mass and staying strong.
4. The Fat Problem: Why Plant-Based Fats Don’t Work for Ketosis
One of the biggest mistakes in plant-based keto is relying on unsaturated fats (like nuts, seeds, and avocado) instead of saturated fats (like beef tallow, butter, and animal fats). While unsaturated fats are fine in moderation, they are not as effective at keeping you in ketosis. Saturated fats are the best fuel for ketosis, providing steady energy and keeping your metabolic system healthy.
Plus, most plant-based keto diets rely on processed seed oils (like canola, soybean, and sunflower oil), which are not designed for human consumption and they are inflammatory and have been linked to various health issues.
5. High Carb Content in Some Plant-Based Keto Foods
Another major issue with plant-based keto is that many plant-based fat sources still contain too many carbohydrates. Foods like nuts, seeds, and avocados have more carbs than animal-based fats, making it harder to stay in deep ketosis. This can lead to fluctuations in blood sugar and energy crashes—something that doesn’t happen with a meat-based ketogenic diet.
6. Hormonal Disruptions
A diet high in plant foods can also contribute to hormonal imbalances. Many plant foods contain phytoestrogens, compounds that mimic estrogen in the body. Consuming too many phytoestrogens from foods like soy can interfere with natural hormone production, potentially leading to issues like lower testosterone levels in men or estrogen dominance in women. Animal foods, on the other hand, provide the essential cholesterol and saturated fat needed for proper hormone functions.
7. What If You Want to Add Back Vegetables?
If you’re coming from a plant-based diet or just love vegetables, you don’t have to avoid them forever. The key is to make sure that you reintroduce one vegetable at a time after spending time on a carnivore keto diet to heal your gut and replenish your whole body. By doing this, you’ll know exactly how different plant foods affect your digestion and energy levels – it is called an elimination diet. Some people find they can tolerate certain low-toxin vegetables like asparagus, tomatoes, cucumbers or other well-cooked greens, while others realize they feel best sticking to an all-meat approach.
Final Takeaway
While a plant-based keto diet is an impossible way of eating, it comes with too many downsides—anti-nutrient interference, fiber-related gut issues, incomplete proteins, ineffective fats for ketosis, high carb content, and potential hormonal disruptions. A meat-based keto diet eliminates these problems by providing superior nutrient absorption, optimal protein, and the best fats, making it ideal for us to thrive upon long-term.
If you are not just trying to lose weight short-term, but trying to lose weight and truly thrive long-term, it is evident that you should stick to a high-fat meat-based diet. Try it out for a while, see how you feel. Your body will tell you the choice you need to make!
