The ketotarian diet is a novel approach to eating that combines principles from both the ketogenic and vegetarian diets. It offers a unique blend of benefits, but also presents some challenges. This article provides a comprehensive overview of the ketotarian diet, including its potential advantages, disadvantages, and practical guidance on how to follow it effectively for weight loss.
What is the Ketotarian Diet?
The ketotarian diet is essentially a plant-based adaptation of the popular keto diet, which is characterized by low carbohydrate, high fat, and moderate protein intake. While a traditional keto diet often includes substantial amounts of meat and dairy, the ketotarian diet largely excludes animal products. However, it typically allows for the consumption of eggs, fish, shellfish, and ghee (clarified butter), although these are optional depending on individual preferences and tolerances.
This dietary approach was popularized by Will Cole in his book "Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation." The ketotarian diet seeks to harness the benefits of both ketogenic and vegetarian eating patterns.
How Does the Ketotarian Diet Work?
To adhere to the ketotarian diet, you must significantly limit your daily carbohydrate intake, aiming for less than 5% of your total calories. For most individuals, this translates to approximately 25 grams of net carbs per day (net carbs are calculated by subtracting fiber from total carbs). The diet emphasizes consuming 70-75% of your calories from fat and 20-25% from protein.
In addition to restricting carbohydrates, the ketotarian diet involves avoiding meat (beef, chicken, pork) and dairy products (cheese, heavy cream). The diet emphasizes food quality, with recommendations to choose organic foods when possible. It also advises limiting non-fermented soy products like tofu due to their phytoestrogen content, which some believe may disrupt hormone balance. However, the effects of phytoestrogens on health are still under investigation, with studies showing both potential benefits and drawbacks.
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The ketotarian diet also encourages avoiding seed oils, such as corn, soybean, and vegetable oils, due to their high omega-6 fat content, which is thought to promote inflammation. Additionally, some proponents suggest avoiding nightshade vegetables like eggplants, peppers, tomatoes, and potatoes, claiming they may hinder nutrient digestion and absorption and cause digestive issues in certain individuals.
Meals on the ketotarian diet typically consist of low carb, non-nightshade vegetables, along with small portions of protein and healthy fats.
Potential Benefits of the Ketotarian Diet
While specific research on the ketotarian diet is limited, its potential benefits can be inferred from studies on both keto and vegetarian diets.
Weight Loss
The keto diet is recognized as an effective strategy for weight loss, particularly when combined with calorie restriction. Ketosis, the metabolic state of burning fat for fuel instead of carbohydrates, helps maintain metabolic rate and preserve lean muscle mass.
Studies have shown that individuals following a low calorie keto diet experience greater weight loss and improved blood sugar control compared to those on a standard low calorie diet. The keto diet also helps balance hormones that regulate hunger and fullness, leading to reduced appetite.
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Vegetarian diets have also been shown to promote weight loss. Studies have found that vegetarians and vegans lose more weight than non-vegetarians over a period of time. Plant-based foods, especially non-starchy vegetables, are typically lower in calories than animal foods, allowing for larger portions with fewer calories. Additionally, vegetarian diets are generally high in fiber, which is linked to better weight management.
Anti-Inflammatory Effects
Both keto and vegetarian diets have anti-inflammatory properties, which can be beneficial for various health conditions. The ketotarian diet, by combining these two approaches, may offer enhanced anti-inflammatory effects. This can be helpful in managing inflammatory conditions like type 2 diabetes and heart disease.
Brain and Nervous System Health
Ketosis has been shown to benefit the brain and nervous system. The keto diet is used as a treatment for epilepsy and other seizure disorders and may also help prevent and treat Alzheimer’s disease.
Gut Health
The ketotarian diet can promote gut health through its emphasis on fermented foods, which introduce beneficial bacteria to the gut, and fiber, which supports healthy gut bacteria and prevents constipation.
Nutrient Density
The ketotarian diet can be highly nutrient dense, including fish (if consumed), which is rich in omega-3 fatty acids, and a variety of colorful vegetables that provide essential nutrients and antioxidants.
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The ketotarian diet may help to manage diabetes by stabilizing blood sugar levels. A plant-based diet is also beneficial for people with diabetes because it’s high in fiber, which helps to regulate blood sugar levels. The ketotarian diet combines the best of both worlds by focusing on healthy fats and plant-based proteins and carbohydrates.
The ketotarian diet may help with weight loss by promoting satiety and stabilizing blood sugar levels. A plant-based diet is also beneficial for weight loss because it’s high in fiber, which helps to regulate digestion and promote satiety
Potential Downsides of the Ketotarian Diet
Despite its potential benefits, the ketotarian diet also has some drawbacks:
Restrictiveness
The ketotarian diet can be quite restrictive, requiring careful planning and limiting options for dining out.
Cost
The diet may be more expensive than other diets, especially if you prioritize organic foods.
Not for Everyone
The ketotarian diet may not be suitable for individuals with a history of eating disorders, as it can promote restrictive eating patterns. Additionally, individuals with autoimmune diseases may need to avoid specific trigger foods within the diet.
Nutrient Deficiencies
While the inclusion of fish and eggs can mitigate the risk, strict adherence to the ketotarian diet without proper planning may lead to nutrient deficiencies.
The ketotarian diet may be difficult to follow long-term because it requires a significant change in eating habits. In addition, the ketotarian diet eliminates major food groups like dairy and grains.
Foods to Eat on the Ketotarian Diet
Here is a list of foods you can include in the ketotarian diet:
- Fruits: Blueberries, blackberries, strawberries (in moderation)
- Non-starchy vegetables: Broccoli, cauliflower, zucchini, summer squash, cabbage, lettuce, greens, Brussels sprouts, avocado, green beans, mushrooms
- Dairy: Unsweetened nut milks
- Proteins: Hemp seeds, flax seeds, chia seeds, natto, tempeh, spirulina, nutritional yeast, peanuts, tree nuts, hemp protein powder, peas, eggs and fish (optional)
- Fats: Olive oil, coconut oil, avocado oil, nut butters, ghee (optional)
Foods to Avoid on the Ketotarian Diet
Here is a list of foods you should avoid while following the ketotarian diet:
- Meat: Beef, chicken, pork
- Dairy: Cheese, heavy cream
- Grains: Bread, pasta, rice
- Legumes: Beans, lentils
- Sugary foods: Candy, soda, juice
- Unhealthy fats: Processed oils, trans fats
You should limit non-fermented soy products such as tofu, tempeh, and soy milk. Avoid sugar and sweeteners as much as possible. This includes honey, agave, maple syrup, and coconut sugar. Avoid seed oils such as canola, sunflower, and safflower oil. They have a high omega-6 to omega-3 ratio and are thought to be pro-inflammatory. Avoid nightshade vegetables such as potatoes, tomatoes, peppers, and eggplants. According to Cole, these vegetables can trigger inflammation in some people.
Tips for Following the Ketotarian Diet
Here are some tips to help you successfully follow the ketotarian diet:
- Plan your meals: Meal planning is one of the best ways to ensure you stay on track with any diet. When following the ketotarian diet, aim to make each meal as nutrient-rich as possible.
- Focus on food quality, not quantity: According to author Will Cole, the ketotarian diet is not about counting calories or macros.
- Stay hydrated: Drink plenty of water throughout the day.
- Listen to your body: Pay attention to how you feel and adjust your diet as needed.
- Consider supplementation: When you’re on the ketotarian diet, you may need to supplement your diet with vitamins and minerals. For example, the ketotarian diet eliminates dairy, which is a good source of calcium. If you’re on the ketotarian diet, you may need to supplement your diet with calcium.
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