Going Ketotarian: A Beginner’s Guide to Eating Clean and Plant-Based
With the rise of the ketogenic diet in recent years, many people are exploring the benefits of following the ketogenic diet – a plant-based version of the traditional keto diet. Keto combines the principles of the keto diet with a plant-based approach, providing a healthy and sustainable way of eating that can lead to many health benefits. If you’re interested in exploring the ketogenic lifestyle, this beginner’s guide will provide you with all the information you need to get started.
What is the ketogenic diet?
The ketogenic diet is a combination of the ketogenic diet and the vegan approach. The traditional ketogenic diet is high in fat, moderate in protein, and very low in carbohydrates, with the goal of putting the body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. The ketogenic diet follows these principles but focuses on incorporating plant foods, such as vegetables, fruits, nuts, seeds, and healthy fats, into the diet. This approach allows individuals to experience the benefits of the ketogenic diet while still enjoying the health benefits of a plant-based lifestyle.
Benefits of Going Ketotarian
There are many benefits to adopting a ketogenic lifestyle. Some of the main benefits include:
- Weight loss: The ketogenic diet can be an effective way to lose weight, because it helps the body burn fat for fuel instead of carbohydrates.
- Improved energy levels: Many people experience increased energy levels and improved mental clarity when following the ketogenic diet.
- Enhance mental focus: The high-fat, low-carb nature of the diet can help improve mental focus and cognitive function.
- Reduce Inflammation: Focusing on plant-based foods on the ketogenic diet can help reduce inflammation in the body and promote overall health.
- Better digestive health: The diet includes a variety of fibrous plant foods that can promote healthy digestion and gut health.
How to get started with ketosis
If you’re interested in exploring the ketogenic lifestyle, here are some tips to help you get started:
Before diving into the ketogenic diet, take the time to educate yourself about the principles of the diet and the types of foods you should focus on. There are many books and resources available that can provide you with the information you need to succeed on the ketogenic diet.
Plan your meals
Meal planning is key to success on any diet, and the ketogenic diet is no exception. Take the time to plan your meals and snacks, making sure to include a variety of plant-based foods that are low in carbohydrates and high in healthy fats.
Stock your kitchen
Make sure your kitchen is stocked with the ingredients you’ll need to follow the ketogenic diet. This includes plenty of vegetables, fruits, nuts, seeds, and healthy fats such as avocado oil, olive oil, and coconut oil.
Focus on whole foods
When following the ketogenic diet, it is important to focus on consuming whole, unprocessed foods. This means avoiding processed and packaged foods, and instead focusing on natural, whole foods that are rich in nutrients and free of additives and preservatives.
Listen to your body
As with any diet, it’s important to listen to your body and make adjustments as needed. Pay attention to how your body responds to the ketogenic diet and make changes to your approach as needed to ensure it is sustainable and effective for you.
Sample Ketotarian Meal Plan
Here’s a sample keto meal plan to give you an idea of what a ketogenic eating day might look like:
Avocado and spinach omelet cooked in coconut oil
Big salad with mixed greens, cherry tomatoes, cucumber, avocado, and a drizzle of olive oil and lemon juice
A handful of mixed nuts and seeds
Baked salmon with grilled asparagus and a side of cauliflower rice
Ketogenic dieting can provide a way to combine the benefits of the ketogenic diet with the principles of a vegan approach. By following the principles of the ketogenic diet and making informed choices about the types of foods you incorporate into your meals, you can experience a range of health benefits, including weight loss, increased energy, improved mental focus, and reduced inflammation. If you’re considering transitioning to a more plant-based diet while still reaping the benefits of keto, it may be worth trying the ketogenic lifestyle.