Cart

Your cart is empty

Continue shopping now

Ketotarian: A New Way of Eating

By: Dr. Will Cole

 

 

Food is one of the most powerful tools we have in either fueling disease or facilitating optimal health. In my telehealth functional medicine clinic, I have watched the fallout from trendy diets that failed those who followed them, and I have watched some of them succeed temporarily, but ultimately fail.

This is why I believe it’s time to dump diet dogma and food fads. Instead, let’s put together a realistic, science-based plan that will help your body thrive, even as we live in a time when chronic health problems continue to skyrocket.

Ketotarian: A New Way of Eating

While every person’s unique biochemistry and health needs vary there is one thing we all know to be true: Plants, especially vegetables, are disease fighters. We also know that a high-carbohydrate diet, especially when made up mostly of refined grains and sugars, increases inflammation. And lastly, research is continuing to support the knowledge that healthy fats are important for brain function, energy levels, and healthy hormones.

At its core, Ketotarian is a mostly plant-based version of the well-known ketogenic diet, and the title of my first book, which has been shown to enhance brain function and stabilize blood sugar by providing your body. The ketotarian diet is keto for everyone. It is able to leverage all of the benefits of eating a high-fat diet without the inflammatory effects of dairy and conventional, processed meats.

The ketotarian diet also avoids the common pitfalls I see from many vegan and vegetarian diets. While plant-based diets can lead to more environmentally friendly eating habits, have intensive detoxification properties, help fight cancer, and also keep blood sugar under control, too often these diets consist mainly of bread, pasta, and other grains and soy for protein, with barely any vegetables. Over time, this “carbatarians,” lifestyle can lead to nutrient deficiencies and high inflammation levels.

A ketotarian diet also makes it easier to create a plant-based food plan that’s full of healthy fats, clean protein, and nutrient-dense vegetables without the nutritional pitfalls of these other ways of eating. Since it’s low-carb, moderate protein, and high fat, you’re able to transition your body from a sugar burner to a fat burner and put your body into a state of ketosis—just like a conventional ketogenic diet, but with that anti-inflammatory, antioxidant-rich plant-based twist.

Ketotarian Principles

For more research surrounding exactly how a plant-based keto diet can elevate your health, you can check out my book Ketotarian. However, the basic principles are simple and easy to remember as you shop and put together meals.

-Eat real food.

-Keep your carbs low.

-Keep your healthy fats high.

-If you eat a non-starchy vegetable, add some healthy fats.

-If you eat a healthy fat, add some non-starchy vegetables.

-Eat when you are hungry

-Eat until you are satiated, then stop.

 


Foods You Can Eat

But what exactly can you eat on a ketotarian diet? While it may seem limiting, you can actually

What to eat:

Coconuts (raw, milk, oil, etc.)
Avocados (raw and oil)
Olives (raw, oil)
Nuts and seeds (raw, butters, oils, milks, etc.)
Pasture-raised eggs
Non-starchy vegetables (asparagus, artichokes, broccoli, cauliflower, Brussels sprouts, dark leafy greens, etc.)
Low-fructose fruit (berries)
Low-carb sweeteners (stevia, monk fruit)
Wild-caught seafood (pescaterian keto option)

 

You can also toss out your old food pyramid and refer to the Ketotarian Triangle instead:

 
A Day of Ketotarian Meals

Breakfast

A high-fat smoothie with spinach, full-fat coconut milk, blueberries, avocado, and chia seeds.

Lunch

A zucchini noodle bowl with olive basil pesto and an egg-o-cado (a fried or baked egg inside an avocado!)

Snack

Celery topped with your desired nut butter and some shredded unsweetened coconut.

Dinner

You can’t go wrong with tacos. Try some lettuce-wrapped roasted cauliflower tacos with fish for dinner with extra guac.

While what works for one person won’t always work for the next, Ketotarian is overall a great tool for those looking to optimize their keto experience. Whether you want to be completely plant-based or add in meat every once in a while, Ketotarian is a great foundation for achieving ketosis and all of the cool associated health benefits.
Previous
Next

The Wellness Club

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Translation missing: en.blogs.article.by Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: en.blogs.article.by Taylor Davis

@emily_campbell In today’s age, even if you don’t live in a hustling and bustling city, you may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer “background noise” to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: en.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: en.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock that influences when we feel tired and when we feel...

Read more
Nourishing The Mind: How Nutrition Impacts Mental Health

Nourishing The Mind: How Nutrition Impacts Mental Health

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 The saying "you are what you eat" holds more truth than we might realize, especially when it comes to our mental health. The connection between nutrition and mental well-being is a complex and intricate web, with scientific research increasingly highlighting the profound impact that our dietary choices can have on our mood, cognition, and overall mental...

Read more
Sporty & Rich Wellness

Understanding the Complexities of Histamine Intolerance

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition Histamine plays several important roles in the body, including regulating gastric acid production, controlling blood vessel dilation, modulating immunity and response to allergens. Histamine is found in varying amounts in almost all foods. Histamine intolerance results from an imbalance between histamine intake and histamine metabolism in...

Read more