Ketotarianism


1. Eat Real Food. 

​2. Keep your carbs low. 

3. Keep your healthy fats high.
 
4. If you eat a non-startchy vegetable, add some healthy fat. 

5. If you eat a healthy fat, add some non-starchy vegetables. 

6. Eat when you're hungry 
​
7. Eat until your satisfied. 


​Ketotarian Triangle 

Daily Vitamin and Mineral Supplements 


  • Omega-3:  look for a supplement that contains 250-500 mg EPA and DHA combined. 
  • Magnesium: 300 mg per day.
  • Vitamin D: 600 IU (15 mcg/day)
  • Iron: 10-14 mg per day
  • Calcium: 1200 milligrams/day for men and pre-menopausal women (1500 mg/day for post-menopausal women)
  • Zinc: 15 to 30 mg per day.
  • B Vitamin Complex: 400 to 800 mcg methylfolate (B9), 1,000 mcg methylcobalamin (B12) per day.
​

How to build a Ketotarian meal 

At each meal choose 1 Protein + 2 Fats + 1 Carb



Choose 1 Protein 




​Choose 2 Fats

Choose a handful of carbs (low-starch veg or greens)

5 Day Ketotarian Meal Plan 



Breakfast
(choose one)
Lunch 
At meal times, rotate protein sources to increase dietary diversity. Add in fish and/or seafood whenever possible. 
Dinner