by Simona Manea
Last updated on 11 February 2020
The keto diet is a low-carb, high-fat diet that has plenty of health benefits. Some studies show its potential beneficial effects on people with epilepsy, brain disorders, or type 2 diabetes.  . However, the main reason someone goes keto is to lose weight.
The keto diet became very popular, but it relies a lot on animal products; therefore, it is not suitable for vegetarians. Nonetheless, 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. These help you increase your caloric and protein intake.
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.
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, etc.)
Fruits (berries and avocado)
Unsweetened nut milk
Fats (olive oil, avocado oil, coconut oil, nut butter, ghee)
Proteins (hemp, nuts, chia seeds, flaxseed, peas, eggs, fish, tempeh)
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)
The pros of ketotarian diet are similar to those of the keto diet. The goal is to go into ketosis. Same as with pure keto, some people might feel like they want to have it as a lifestyle. The ketotarian allows you to eat eggs and fish, which are nutrient-dense foods. It prevents some of the plant-based diets' side effects.
At the same time, the vegetarian diet has many health benefits. Studies show that following a plant-based diet can improve your heart health and prevent cancer. Other findings show that it can help brain health and manage metabolic syndromes.
The major downside of the diet is the fact that it is very restrictive. If you want to follow it to the letter, you have to be precise and dedicated. It might even be costly if you don't usually buy organic foods. Moreover, if you have a history of eating disorders, the ketotarian diet is not a healthy choice. People who have issues concerning their eating habits need to stay away from this diet, considered as one of the most restrictive diets.
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