One of the concerns that arises when a more natural type of diet is recommended is: “what am I going to eat now?”. In reality, adopting a more natural type of diet does not mean starving, because we have the choice and variety of foods. Even more so if we choose to adopt a ketogenic regime, but avoiding proteins of animal origin.
The ketotarian diet developed by Dr. Cole is designed precisely to be able to have a wide choice of foods to bring to the table, which can satisfy even the most demanding. Above all by opting for healthier food we have the possibility to act naturally on inflammations, reducing them.
A balanced ketotarian diet also allows you to avoid the mistakes that can be made by those who have a veg diet, but which abounds in carbohydrates, especially refined, rich in gluten which also promote inflammation.
Keto What to Eat?
- FATS: they are the gasoline that the body needs to do anything, but fats are not all the same and healthy, here are some of those allowed: coconut oil, ghee (clarified butter) from grazing animals, avocado oil, oil olive oil, hazelnut oil, toasted sesame seed oil. We can also draw on the share of good fats from nuts and seeds (cashews, almonds, hazelnuts, walnuts, pine nuts, chia seeds, flax seeds, hemp), which are also rich in proteins, and can be added to any dish.
- PROTEINS: those of vegetable origin are found in many different foods: in addition to nuts and eggs, here are some options for vegetable proteins that can be introduced into the diet on a daily basis: natto, tempeh, hemp protein powder, hemp seeds, maca powder, peas, spinach, avocado, broccoli, Brussels sprouts, artichokes, asparagus. For those who prefer to include a portion of animal proteins, Dr. Cole recommends preferring those of fish, which is also rich in omega 3, polyunsaturated fatty acids that have an anti-inflammatory action. Among those indicated: anchovies, lobster, herring, sea bass, squid, scallops, mussels, shrimps, crab, Pacific halibut, oysters, plaice, sardines, redfish, tuna, clams.
- FIBERS: for a balanced diet, vegetables are essential: Dr. Cole recommends 4 to 9 cups a day as long as they are low in starch. Fruit is also allowed as long as it is low in fructose and limited to two small fruits per day.
