The Plant-Based Ketogenic Diet

Updated: Jun 19, 2021

Plant-based keto - can it be done?!

When you think of the “ketogenic diet”, you probably think of butter, bacon and avocados. This typically meat heavy diet has been so appealing to the masses because you can reap the benefits of ketosis (healthy weight management, balanced hormones, decreased inflammation, less brain fog, etc) without giving up foods that actually taste good. In the last couple of years, I’ve been trying different ways of eating and working out for overall health, longevity and to just feel better. I followed the ketogenic diet before and loved the results and how I felt. Recently I’ve shifted my focus to eat a mostly plant-based diet to address inflammation and joint pain, so I wanted to find out - Is it was possible to reap the benefits of a plant-based ketogenic diet?

The answer is yes. The book that’s been helping me navigate through this change in diet is Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation.

What is the Ketotarian diet?

Ketotarian is a high-fat, moderate protein and very low carb eating plan that eliminates meat and dairy from the traditional ketogenic diet. While it allows some animal sources of proteins and fats – eggs, fish, ghee – you don’t have to eat them if you’re vegan.

Whether you’re making your own meals or eating out, these are the basic guidelines to follow:

· Eat real food.

· Keep your carbs low.

· Keep your healthy fats high.

· If you eat a non-starchy vegetable (artichokes, asparagus, greens, broccoli, etc), add some healthy fats.

· If you eat a healthy fat (olives, nuts, seeds, coconuts, avocados, vegetable oils, etc), add some non-starchy vegetables.

My Thoughts and Experience

I like that this diet plan is flexible and not filled with saturated fats, fat bombs, or sugar alcohols. It’s still a fairly restrictive diet, but Ketotarian is a practical guide that has helped me not sweat the small stuff and enjoy a more plant-forward meal plan. I find that while eating this way, I’m able to focus more on all the things I can and like to eat vs what I shouldn’t. More importantly, I feel pretty good. I feel lighter, less achy and proud of myself for making smart eating choices.

I was pleasantly surprised by the amount of recipes I found appetizing and (more importantly) that I could successfully executed. I've included a few photos of meals I've made in the last few weeks. Some of the pictures look downright crazy (I have an older Android phone, sue me) but all were delicious. (Top row left to to right: spicy frittata with olives and roasted veggies; egg fried cauliflower rice; mashed cauliflower and roasted broccoli with lemon and olives. Bottom row left to right: egg omelet and broccoli; basil-fried cauliflower rice; roasted cauliflower tacos.)


This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.