Will Cole, a functional medicine expert, wrote Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation. It is a book that takes the keto diet to a healthier level by taking out the main course: the meat.
So, out with the meat and welcome vegetables. The ketosis can still be reached with plant-based fats—avocado, olives, and nuts. Also, eggs, ghee, shellfish, and fish can be consumed. Stay away from non-fermented soy products like tofu. And don’t exaggerate with the seafood and fish. They are high on mercury, and you might end up poisoned.
The three main classes of macronutrients are carbohydrate, protein, and lipids. The ketotarian diet has the same pyramid of macronutrients 60 to 75 % of your calories from fat 15 to 30 % of your calories from protein 5 to 10 % of your calories from carbs. That’s 20 to 50 grams of carbs a day.
More about the ketotarian diet
If you go ketotarian, make a supply of edibles high in protein and fat like avocados, hemp seed, tempeh, peanuts, and olives. Remember: your options are severely limited, and you need to plan and cook a lot. Restaurants are not an easy option, and neither is takeout. On this diet, weight loss will occur due to calorie restriction, and energy needs are hard to be met.
It can “take a toll on your emotional well-being and make you feel defeated when, actually, it’s not you—it’s the extreme set of food rules you’re trying to follow,” says nutrition and wellness expert Samantha Cassetty. She recommends diets that include carb-rich foods, such as the Mediterranean diet, that includes whole grains, beans, legumes, and fruit.
Experts don’t recommend the diet to be kept longer than 12 weeks. The only problem, like all the diets, once you stop, you might end up putting back weight. But, anyway, if you must go keto, do it the veggie way. It seems to be healthier.