Pescatarian Diet Plan – Pescatarian and ketogenic diets are known for their many health benefits, such as reducing the risk of obesity, type 2 diabetes and heart disease (* , *).
The pescatarian diet is essentially a vegetarian diet that includes fish and shellfish. At the same time, the ketogenic diet reduces carbohydrates that enter a metabolic state of ketosis.
Pescatarian Diet Plan
If you’re interested in eating very low carb and want to get your nutrition from plant-based foods, fish, and shellfish, the pescatarian keto diet may work for you.
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This article will show you why combining the pescatarian and keto diets 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 with this diet strategy would limit carbohydrates to 20-50 grams per day, avoiding all animal products except fish, shellfish, eggs, and dairy products.
When it comes to vegetables and fruits, limit yourself to low-carb options such as leafy greens, cruciferous vegetables, avocados, and berries. Most nuts and seeds are acceptable because they are low in net carbohydrates.
70-80% of your daily calories should come from fat, and 20-30% should come from protein. There are many healthy fat sources to choose from that provide omega-3 fatty acids (*).
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Following a keto diet for pescatarians can be more effective in improving certain aspects of health (or achieving specific goals) than following a diet alone.
Keeping your blood sugar within an acceptable range will help prevent problems, especially if you are at risk of prediabetes or already have diabetes (*).
In a traditional pescatarian diet, many food choices tend to be high in carbohydrates, which can raise blood sugar.
Examples are starchy vegetables such as white potatoes, sweet potatoes, corn, squash, and taro. Fruits with very simple sugars (fructose and glucose) should also be avoided, as they easily increase the consumption of carbohydrates. Stay away from sweeter fruits like bananas, apples, grapes, mangoes and pineapples.
Pescetarian Diet Plan Ingredients Stock Photo By ©unixx.0.gmail.com 328930994
Studies have shown that a low-carb diet can lead to rapid improvements in glycemic control. It also reduces insulin resistance to prevent the onset of diabetes (* , *, *).
A 2021 narrative review also shows that limiting carbohydrate intake prevents glucose toxicity or impaired beta-cell (insulin-secreting cells) function (*).
This is because cutting carbs depletes glycogen stores, causing your body to burn stored fat to create ketones for fuel (*).
Low carb diets are also known to suppress appetite compared to other traditional weight loss methods. For example, 17 obese men not only lost more weight, but also reported less hunger on a low-carb diet (* , *).
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If you are an athlete or lead a physically active lifestyle, one study shows that maximal whole-body fat oxidation (or fat breakdown) during exercise is greater on a keto diet compared to other diets with different macro ratios (*).
Omega-3 fatty acids are polyunsaturated fats that have been shown to reduce inflammation and thereby reduce the risk of cancer, arthritis and neurodegenerative diseases (*).
They are also known for their cardiovascular benefits by lowering triglyceride levels and increasing “good” HDL cholesterol levels (* , *).
In addition to fish and shellfish, you can get your omega-3s from plant sources such as walnuts, flax seeds, chia seeds, and Brussels sprouts. These are all low in net carbs, and keto friendly.
What Is The Pescatarian Diet—and Is It Even Good For You?
A plant-based diet may lack certain nutrients that are more abundant in animal foods. Examples of these nutrients are proteins, vitamin B12, iron and taurine, which play important roles in the body.
Therefore, people following a vegetarian diet should make sure they get all the nutrients they need, either through supplements or by finding other foods that contain them.
Switching to a pescatarian keto diet increases your nutrient sources as you add fish and shellfish. Plus the added benefit of blood sugar control and weight loss from cutting carbs.
If this is your first time trying a low-carb pescatarian diet, you may have electrolyte imbalances that result from water weight loss. Because glycogen, the storage form of carbohydrates, is stored in your muscles with water molecules. When glycogen is broken down, water is also excreted in the urine (*). At the same time, you lose electrolytes such as sodium and potassium.
What Is The Pescatarian (aka Pescetarian) Diet And Food/meal Plan?
While in ketosis, be sure to replenish lost electrolytes through proper nutrition and consume a keto-friendly electrolyte drink.
Because a low-carb pescatarian diet has more protein sources than a vegetarian-only diet, you can work on gaining muscle mass in addition to losing body fat (a.k.a. body composition).
A study of 8 elite athletes found that a very low carb diet had no negative effect on their strength. Although it was not their menu, it included fish, raw and cooked green vegetables, eggs and cheese (*).
In another study, women aged 20-40 who did 10 weeks of strength training while on a keto diet lost body fat while maintaining lean body mass. The percentage of calories from carbohydrates, fats and proteins were: 6, 66 and 22, respectively (*).
Pescetarian Diet Plan Ingredients Stock Photo
In addition to ensuring adequate amounts of protein and strength training, it’s important to slightly increase your caloric intake and use carbohydrates strategically (e.g., eat them during workouts to support your performance.
IMPORTANT: If you are pregnant, breastfeeding or thinking about becoming pregnant, it is best not to eat raw or undercooked fish. This is to reduce the risk of exposure to harmful bacteria that can affect you and your child. Also, check with your health care provider for any nutritional issues.
Keto can offer many benefits and it takes the right strategies to work in your favor. If you’re a beginner, here’s how to make the transition easily.
The first thing you need to do is remove from your kitchen any foods that prevent you from entering ketosis, including non-fish foods such as meat and poultry.
Day Gluten Free Vegetarian Meal Plan
Tip: If you live with other people who don’t have this plan, consider having separate storage for specific foods. Until your carb cravings are completely under control (if they decide to be), avoid anything that takes you off your new diet.
The pescatarian keto diet follows a typical keto macronutrient ratio of 70-80% fat, 20-30% protein, and 5% or less carbohydrates. Your macros can change if you want to build muscle on pescatarian keto.
Use our free keto calculator to find out how many calories, fat, protein and carbs you need per day to reach your goals.
Meal planning helps you save time and makes it easier to stick to your diet. Here are some ways to plan meals effectively:
Meal Prep Plan: A Week Of Veggie Packed Pescatarian Meals For 2
After brainstorming some pescatarian keto meals, you now have a good idea of what to put on your shopping list.
It helps sort your list based on food aisles such as fresh produce, frozen produce, seafood, pantry and canned goods.
One benefit of having a clear shopping list is that it reduces the likelihood of buying unnecessary items (or non-keto-friendly items).
While there is no such thing as a perfect diet—we all have unique genetics, preferences, circumstances, and more—give your current diet enough time to see if it works for you.
Day Pescatarian Meal Plan
The first few days of the pescatarian keto diet are probably the hardest because of the keto flu, which occurs within 24-72 hours of cutting carbs.
Some tips that may help include setting realistic expectations, planning ahead (including contingencies and reunions), and tracking your progress.
This week-long meal plan offers meal ideas, including our pescatarian keto-friendly recipes for breakfast, lunch, and dinner.
A pescatarian keto diet approach can be useful for managing blood sugar, losing weight (and building muscle), and getting more omega-3s, among other benefits that a regular keto diet offers.
Pescatarian Weight Loss Meal Plan
If you like to eat fish and seafood, in addition to a vegetarian diet such as vegetables, fruits, eggs and dairy products – the low-carb pescatarian diet is worth a try.
You may feel overwhelmed at first if you’ve never been keto or pescatarian, because these diets cut out food groups, especially high-carb foods, poultry, and meat.
Simple strategies like having a definitive grocery list, planning and preparing meals, and being patient with the process can make this lifestyle sustainable.
Wheatley S et al. Low-carbohydrate dietary approaches for people with type 2 diabetes – a narrative review. July 15, 2021
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Yamada Y et al. A low-carbohydrate, low-calorie diet is effective as an alternative therapy for patients with type 2 diabetes.
Coleman J et al. Body composition changes in people consuming ketogenic diets: a systematic review. June 5, 2021
Zibaeenezhad M et al. Comparing the effects of omega-3 supplements and fresh fish on lipid profile: a randomized, open-label trial. December 19, 2017
Paoli A et al. Ketogenic diet does not affect strength among elite gymnasts. July 26, 2012
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Jabekk P et al. Resistance training in obese women on a ketogenic diet preserved lean body mass while reducing body fat. March 2, 2010 Here’s a monthly meal plan! Has
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