Ketogenic Gets a Makeover

Ketogenic Gets a Makeover

We have all heard of the ketogenic diet.

The ketogenic diet focuses on the low-carbohydrate, high fat diet consumption. But what happens when an individual does not want to include high-animal fat sources in their ketogenic diet?

Welcome, the ketotarian diet.

The ketotarian diet is the plant-based version of the ketogenic diet, relying on plant-sources for fat. Plant sources, like nuts and olive oil, make up 60-75% of calories for fat. The premise of the ketotarian diet is similar to ketogenic diet, where you try to have your body enter a state of ketosis to the utilize fat for energy instead of your body’s main energy source of glucose, or sugar. Many benefits are claimed on this diet such as fat loss and disease prevention, however, this is still a very restrictive diet plan that has little research on it to support its efficacy.

Basic guidelines presented by Dr. Will Cole, a functional medicine practitioner states:

1. Eat real food.
2. Keep your carbs low.
3. Keep your healthy fats high.
4. If you eat a nonstarchy vegetable, add some healthy fats.
5. If you eat a healthy fat, add some nonstarchy vegetables.
6. Eat when you are hungry.
7. Eat until you are satiated.

Interestingly enough, it is promising to see promotion of vegetable consumption, and some of these basic guidelines are not far off of what registered dietitian nutritionist try and promote to clients:

Eat real food. If you eat non-starchy vegetables, add some healthy fats. If you eat a healthy fat, add some nonstarchy vegetables. Eat when you are hungry. Eat until you are satisfied.

However, the scientific evidence consistently shows consumption of carbohydrates is important for our bodies to function efficiently because our bodies run on glucose, or sugar for energy.

Currently, keto has only shown to provide short-term weight loss benefits, but may actually cause increased risk of muscle mass loss, kidney stones and hypoglycemia in individuals with diabetes. There is still little research to support either the ketogenic and ketotarian diet making them both diets to approach cautiously. Discussing with educated registered dietitian nutritionist can provide individuals with accurate information to then further make an educated dietary decision.

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References:

Cole, Will. (2019). The plant based ketogenic diet. Retrieved from https://goop.com/wellness/health/the-plant-based-ketogenic-diet/

Miller, A. M. (2019). Ketotarian: Keto without meat. Retrieved from https://health.usnews.com/wellness/food/articles/what-is-the-ketotarian-diet-and-is-it-healthy