Ketotarian Diet - The Ultimate Guide For Beginners

Ketotarian Diet - The Ultimate Guide For Beginners

KETO + VEGETARIAN = KETOTARIAN

Keto was the most researched diet in 2018. This high-fat, low-carb dietary regime is sought-after even nowadays. 

BUT, the keto diet targets those who are willing to consume animal and dairy products, encouraging full-fat options. Regardless of its health benefits, many became concerned with the risk of having high levels of cholesterol, among other side effects. 

AND, the keto diet, from the beginning, is not something suitable for any type of vegetarian. 

Dr. Will Cole, who is a functional medicine practitioner and chiropractor, wrote KETOTARIAN: THE (MOSTLY) PLANT-BASED PLAN TO BURN FAT, BOOST YOUR ENERGY, CRUSH YOUR CRAVINGS, AND CALM INFLAMMATION, hence the ketotatarian diet. This is a useful read for those who are serious about trying the plant-based keto.

This article covers everything you need to know before buying this book and following a ketotarian dietary regime. 

What does KETOTARIAN mean?

The ketotarian diet is the plant-based version of the keto diet. The only foods which vegetarians may not consume, but are part of the ketotarian diet, are fish, ghee, and eggs. They are highly recommended because they help increase your caloric and protein intake - a hard thing to do on a low-carb high-fat diet. 

On the ketotarian diet, your carb intake should be less than 5%, your fat intake should be between 70 and 75%, and your protein intake should be between 20 and 25 % of your total caloric intake.

Most people would have to eat a maximum of 25g of net carbs per day. Apart from this, you should pay attention to the quality of your meals, opting for organic produce, which is healthier and more nutrient-dense.

 

food-list

Food List

What to Eat

Here's a list of foods which are allowed on the ketotarian diet:

  • Non-starchy vegetables: cruciferous vegetables, mushrooms, zucchini, summer squash, leafy greens, cabbage, green beans, Brussels sprouts, asparagus
  • Fruits: berries and avocado
  • Unsweetened nut milk
  • Fats: olive oil, avocado oil, coconut oil, nut butter, ghee
  • Proteins: spirulina, hemp, nuts, chia seeds, flaxseed, peas, eggs, fish, tempeh, nutritional yeast, natto, chia seeds, flaxseed, tree nuts

What to Avoid

Here's a list of foods which are NOT allowed on the ketotarian diet:

  • Carbohydrates: grains, sweets, cereals, chips, starchy vegetables, tomatoes, most fruits, eggplants, peppers
  • Fats: seed oils, products made of animal fat
  • Proteins: meats, legumes, non-fermented soy products, seitan

SAMPLE MEAL PLAN

Breakfast
Scrambled eggs with mushrooms (use avocado oil)

Snack
Spinach and strawberry salad (small amount of strawberries)

Lunch
Tuna salad with greens and olive oil dressing

Snack
Almond butter on celery sticks

Dinner
Tempeh burger patty with mashed cauliflower and cabbage salad

 

health-benefits

Is The Ketotarian Diet Good For Health?

The ketotarian diet takes the best out of both worlds. 

Low in saturated fats

The only saturated fat sources are eggs, fish, and ghee. 

  • Boiled eggs have 10.6g of fat/100g, out of which only 3.3g saturated fat.
  • Cooked salmon has 12.3g of fat/100g, out of which only 2.5g saturated fat.
  • Ghee has similar nutrition facts to butter, but it's suitable for vegetarians because all the milk solids are removed. 

Diabetes, prediabetes, and metabolic syndrome. 

  • Keto has a beneficial effect on patients with diabetes, prediabetes, and metabolic syndrome. When you enter into ketosis, your blood glucose levels can decrease, and your insulin resistance improves.
  • Vegetarian diets are rich in antioxidants, minerals, vitamins, fiber, and phytochemicals. They are low in saturated fats and trans fats. If you avoid consuming processed foods, refined carbs, deep-fried food, vegan junk food, dairy-free milk with added sugar, and vegan protein bars, then you're on the right track. A dietary regime rich in fruits and vegetables of all colors, complex carbs, and healthy fats, is optimal for preventing diabetes. The ketotarian diet is only abundant in vegetables and healthy fats. Getting enough fiber takes a bit of effort, but it is feasible. 

reduces-inflammation

Reduces Inflammation

Both ketogenic and vegetarian diets have anti-inflammatory properties, which help prevent plenty of conditions.

Inflammation helps our body defend against infection and cell deterioration. It is a normal process, but sometimes it harms the body even more. It's more likely to occur when someone has a chronic condition.

Studies show that there is a link between inflammation and autoimmune diseases. Ketosis helps the body produce fewer reactive oxygen species and free radicals, which are blameworthy for the presence of body pain. Therefore, a ketotarian diet is suitable for those who are looking to try and reduce inflammation and decrease symptoms of autoimmune diseases. However, depending on your condition, consult your physician before changing anything in your lifestyle.

 

lose-weight

Will Ketotarian Help You Lose Weight?

Many people tried keto and were satisfied with the results. A diet that allows you to eat delicious dishes (e.g., our Keto Eggplant Involtini) and helps you shed pounds, is a dream come true. That is the main reason it became so popular.

Ketotarian is also great for weight loss because it has the same goal: entering ketosis (a natural metabolic state). When you reduce the number of carbohydrates in your diet to less than 50g, your body starts using ketones instead of glucose. In other words, your source of energy is fat instead of carbs. 

Studies show that going into ketosis is more efficient for weight loss than just reducing your carb intake. Ketone bodies promote satiety and lower ghrelin levels. Ghrelin is a hunger hormone, which reaches its peak when your stomach is empty. Lower levels of ghrelin mean less appetite. 

Studies also highlight that following a vegetarian or vegan diet helps you lose weight. Plant-based dietary regimes contain plenty of fiber. Foods with high soluble fiber content, along with physical exercise, can help you maintain a supple waistline in the long run.

 

drawbacks

Are There Any Drawbacks?

The name diet automatically brings some disadvantages to the equation. The ketotarian regime isn't easy to follow because the list of foods that are allowed is short.

Most recipes contain at least one or two ingredients that aren't on the ketotarian food list.

If you really want to give it a go, you need to organize yourself and plan your meals carefully, especially if you don't want to eat fish or eggs.

You might also need to increase your grocery budget. You will need to purchase plenty of organic or expensive products.

Furthermore, if you have a history of obsessing over diets and healthy eating, or eating disorders, you will want to stay away from this one. If you try to follow it, you might have undesirable side effects because of its limitations.

In conclusion, the ketotarian diet is not a dietary regime anyone can follow. Going into ketosis is hard for some people, but going into ketosis along with restraining from eating meat and other foods, might be even harder.