Ketosis Diet Plan Uk – Pescetarian and ketogenic diets are known to have many health benefits, such as reducing obesity, type 2 diabetes, and heart disease (* , *).
A pescetarian diet is essentially a vegetarian diet that includes fish and seafood. Meanwhile, the ketogenic diet reduces the amount of carbohydrates that enter the metabolic state of ketosis.
Ketosis Diet Plan Uk
If you’re interested in a low-carb diet and want to get your nutrition from plant-based foods, fish, and seafood – the pescetarian keto diet may be right for you.
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This article will show you why combining a pescatarian and keto diet might be a good idea, a list of foods you can eat, tips for getting started, and a sample meal plan.
In other words, a person on this diet avoids all animal products except fish, seafood, eggs, and dairy products and limits their carbohydrates to 20-50 grams per day.
As for vegetables and fruits, these are limited to low-carb options such as leafy greens, cruciferous vegetables, avocados and berries. Most nuts and seeds are allowed because they are low in net carbs.
70-80% of your daily calories should come from fat and 20-30% from protein. There are plenty of healthy fat sources to provide omega-3 fatty acids (*).
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Following a keto diet for pescetarians can be more effective at improving certain aspects of your health (or reaching a specific goal) than one diet alone.
Keeping your blood sugar within an acceptable range can help prevent problems, especially if you are at risk of developing prediabetes or already have diabetes (*).
In the traditional pecan diet, many food options are rich in carbohydrates, which can cause blood sugar spikes.
Examples are starchy vegetables such as white potatoes, sweet potatoes, corn, butternut squash, and taro. Fruits high in simple sugars (fructose and glucose) can also be avoided as they easily increase your carbohydrate intake. Avoid sweet fruits such as bananas, apples, grapes, mangoes, pineapples.
Low Carb Meal Plan
Studies have shown that a low-carb diet can rapidly improve glycemic control. Moreover, it reduces insulin resistance to prevent diabetes (*, *, *).
A 2021 descriptive review showed that limiting carbohydrate intake prevents glucotoxicity, or poor function of your beta cells (insulin-secreting cells) (*).
This is because restricting carbohydrates depletes your glycogen stores, causing your body to burn stored fat to produce ketones for fuel.
Low-carb diets are also known to reduce appetite compared to other weight loss methods. For example, in a cross-sectional study 17 obese men not only lost more weight, but also experienced less hunger on a very low-carb diet (*, *).
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If you are an athlete or lead a physically active lifestyle, studies show that maximal fat oxidation (or fat breakdown) during exercise is greater on the keto diet than on other diets with different macronutrient ratios (*).
Omega-3 fatty acids are polyunsaturated fats that can reduce inflammation, reducing your risk of cancer, arthritis and neurodegenerative diseases (*).
They are also known for their cardiovascular benefits by lowering triglyceride levels and increasing HDL “good” cholesterol levels (* , *).
In addition to fish and seafood, you can get omega-3 from plant sources such as walnuts, flax seeds, chia seeds, and Brussels sprouts. All of these are low in net carbs, so they’re keto-friendly.
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A plant-based diet may lack certain nutrients that are abundant in animal-based foods. Examples of these nutrients include protein, vitamin B12, iron, and taurine, which play important roles in the body.
That’s why people who follow a vegan diet need to make sure they’re getting all the nutrients they need – either through supplements or by finding other foods that contain them.
By switching to a pescetarian keto diet, you increase your nutrient sources when you include fish and seafood. Also, an added benefit of low carb intake is blood sugar control and weight loss.
If this is your first time trying a low-carb pescetarian diet, you may experience electrolyte imbalances due to water weight loss. This is because glycogen, the storage form of carbohydrates, is stored in your muscles along with water molecules. During glycogen breakdown, water is also excreted through urine (*). At the same time, we lose electrolytes like sodium and potassium.
Low Carb Love™
When you’re in ketosis, be sure to replenish lost electrolytes with proper nutrition and a keto-friendly electrolyte drink.
Because a low-carb pescetarian diet has more protein sources than a vegetarian diet, you can work to gain muscle while losing body fat (body composition).
A study of 8 high-level athletes found that a very low-carbohydrate diet did not adversely affect their energy efficiency. Although their menu was not strictly pescatarian based, it included fish, raw and cooked green vegetables, eggs and cheese (*).
In another study, women aged 20-40 who followed a 10-week resistance training keto diet lost body fat and lost body weight. The percentages of their calories from carbohydrates, fat and protein were as follows: 6, 66 and 22 (*).
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In addition to ensuring adequate protein and resistance training, it’s important to slightly increase your caloric intake and use carbohydrates strategically (for example, eat them during training sessions to support your performance.
Important: If you are pregnant, breastfeeding or planning to become pregnant, it is best to avoid eating raw or undercooked fish. This is to reduce the risk of exposure to harmful bacteria that can affect you and your baby. Also, consult your health care provider for nutritional concerns.
Keto for pescetarians can offer many benefits that require the right strategies for your benefit. If you’re a beginner, here’s how to transition easily.
The first thing you should do is eliminate anything from your kitchen that prevents you from entering ketosis, including meat and non-poultry foods.
Vegan Ketogenic Diet Plan
Note: If you live with other people not on this plan, consider separate storage for your specific foods. Until you can completely control your carb cravings (if they strike), avoid anything that distracts you from your new diet.
The pescetarian keto diet follows a specific keto macronutrient ratio of 70-80% fat, 20-30% protein, and 5% or less carbohydrates. If you’re looking to build muscle, your macros can change, especially on pescatarian keto.
Use our free keto calculator to get a clear idea of how many calories, fat, protein and carbs you need each day to reach your goals.
Meal planning can help you save time and make it easier to stick to your diet. Here are some ways to plan your meals effectively:
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After considering a few pecan keto diets, you now have a better idea of what to include on your grocery list.
It helps you categorize your inventory by grocery store — for example, fresh produce, frozen sections, seafood, pantry and canned goods.
One of the benefits of having a clear grocery list is that it reduces the chance of buying unnecessary items (or items that aren’t keto-friendly).
While there is no perfect diet—because we all have unique genes, preferences, circumstances, and more—take enough time to see if your current diet works for you.
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The first few days of the pecanarian keto diet will be more challenging because of keto fever, which occurs within 24-72 hours of cutting your carb intake.
Some helpful tips are setting realistic expectations, planning ahead (this includes contingencies and social gatherings), and tracking your progress.
This one-week sample meal plan provides meal ideas for breakfast, lunch, and dinner, including our own pecan keto-friendly recipes.
A pescetarian keto diet can be a helpful approach to managing blood sugar, losing weight (and gaining muscle), and getting more omega-3s than a typical keto diet provides.
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If you like to eat fish and seafood in addition to vegetarian foods like vegetables, fruits, eggs and milk – a low-carb pescetarian is worth a try.
This diet eliminates food groups, especially high-carb foods, poultry, and meat, so if you’ve never been keto or pescetarian before, you may feel overwhelmed at first.
Simple strategies like having a specific food list, planning and preparing meals, and being patient in the process can help you maintain this lifestyle.
Wheatley S et al. A low-carbohydrate diet approach for people with type 2 diabetes – a narrative review. 15 July 2021
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Yamada Y et al. A calorie-restricted low-carbohydrate diet is effective as an alternative treatment for patients with type 2 diabetes.
Coleman J et al. Body composition changes in physically active individuals consuming a ketogenic diet: a systematic review. 5 June 2021
Zibaenezhad M et al. Comparison of the effects of omega-3 supplements and fresh fish on lipid profile: a randomized, open-labeled trial. 19 December 2017
Paoli A et al. A ketogenic diet does not affect strength performance in elite artistic gymnastics. 26 July 2012
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Jabek P et al. Resistance training reduces body fat and preserves lean body mass in overweight women on a ketogenic diet. Mar 2, 2010 Whether you’re a beginner or a keto pro,
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