By DR. WILL COLE
By DR. WILL COLE
Crush cravings, reduce inflammation and lose weight. Ketotarian® by Dr. Will Cole is the plant-forward version of ketogenic eating without meat and dairy.
BY DR. DARYL GIOFFRE
Lose Weight, Fight Inflammation, Reclaim Your Health and Energy with this 100% Plant Based Plan
BY DR. WILL COLE
Use fat as fuel with this plant forward meal plan. Optimize your body with a wide variety of vegetables, sustainable seafood, farm eggs, and healthy fats.
THE GREENER AND MORE SUSTAINABLE WAY TO REACH KETOSIS
We partnered with functional medicine expert, Dr. Will Cole, to deliver Ketotarian® - a plant-forward program that provides all the health and weight-loss benefits of keto diets without dairy and meat. This plan incorporates a wide variety of nutrient rich vegetables, sustainable seafood, organic farm eggs, and healthy fats to nourish and transition your body into a state of ketosis.
“I have spent years treating patients for their health issues, and I have witnessed firsthand just how powerful food can be in either fueling disease or facilitating optimal health. The beauty of the Ketotarian® diet is that it takes the benefits of the ketogenic diet, but emphasizes natural whole plant foods”
DR. WILL COLE
FOOD TO FIGHT INFLAMMATION
The one thing almost all modern-day health problems have in common is inflammation. Over 50 million Americans have an autoimmune condition, someone has a heart attack every 34 seconds and one in two men, and one in three women, will be diagnosed with cancer at some point in their lives.
What we choose to eat is one of the easiest ways to combat this internal inflammation storm and restore our bodies to a state of optimal health.
The Ketotarian® diet is an anti-inflammatory, antioxidant-rich, mostly plant-based version of the trendy ketogenic diet, which has been shown to enhance brain function and stabilize blood sugar by providing your body with a more effective and sustainable form of energy (ketones) instead of quick-burning glucose from carbs and sugar.
INTRODUCING THE KETOTARIAN®
MEAL PLAN BY DR. WILL COLE
In partnering with Dr. Will Cole, we brought Ketotarian® to life via a perfectly balanced, farm to table meal delivery service. Our shared view is that the foods you put into your system have the power to optimize your health and your body.
The Ketotarian® lifestyle brings together:
• Powerful plant foods (vegetables are amazing disease fighters)
• Healthy fats to support brain health and fat burn
• Clean and sustainably sourced proteins including organic farm eggs and wild seafood
Ketotarian® eliminates highly inflammatory foods including refined grains, sugars, and dairy, with the exception of the highest quality ghee.
“I am so excited to partner with Dr. Will Cole on e the Ketotarian Meal Plan. We are seeing amazing results with our customers, from weight loss, reduced inflammation and reduction of systems in chronic diseases. ”
LEARN MORE ABOUT
DR. WILL COLE
Dr. Will Cole is a leading functional medicine expert named one of the top 50 functional-medicine and integrative doctors in the nation. Dr.Cole specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach for a wide range of health issues.
FREQUENTLY ASKED QUESTIONS
WHAT'S WILL'S BEEF WITH THE KETOGENIC DIETS?
The conventional ketogenic diet can be extremely heavy in meat and dairy and doesn’t take into account the sensitivities that many people have to these foods—not to mention, it can ostracize anyone who would rather follow a more plant-based diet. Also, too much meat and dairy, especially lower quality or industrially produced versions, can be inflammatory. The Ketotarian® diet, on the other hand, leverages all of the benefits of eating a high-fat diet without the often-inflammatory effects of dairy (1) and conventional, processed meats (which have been linked (2) to cancer when consumed in high amounts). It’s keto for everyone.
SO WHY NOT JUST EAT VEGAN OR VEGETARIAN?
The Ketotarian® diet not only beats the conventional ketogenic diet for anti-inflammatory power, but also avoids the common mistakes I see many well-intentioned vegans and vegetarians making. At their core, totally plant-based diets can lead to more environmentally friendly eating habits and can have intensive detoxification properties, (4) help fight cancer, (5) and also keep blood sugar under control. (6) However, in my clinic, as with the ketogenic diet, people often don’t practice these diets in the best way. I see far too often that many vegetarians and vegans live on bread, pasta, and other grains, along with beans and soy for protein, with barely a vegetable in sight. They have become, essentially, “carbotarians,” and the result over time can be severe deficiencies of vital nutrients, as well as dangerous levels of inflammation.
WHY IS THE KETOTARIAN® DIET SO GOOD AT FIGHTING INFLAMMATION?
Circling back to inflammation, the Ketotarian® diet is particularly good at quelling that inflammation storm. Research (7) has shown that specifically eating a high-fat diet devoid of plant fiber actually increases inflammation, but eating fat the Ketotarian® way means no longer having to worry about diet-caused inflammation. By putting your body into a state of ketosis through a Ketotarian® diet, you will reduce inflammation by up-regulating the Nrf-2 pathway that is responsible for antioxidant gene induction, as well as turning on genes responsible for the health and function of your detoxification pathways. You’ll also promote healthier cell function. When the Nrf-2 pathway is activated, it calms inflammation and activates the powerful anti-inflammatory cytokine IL-10 (9) and down-regulates pro-inflammatory cytokines.
But that’s just the beginning. When your body switches from burning sugar to burning fat through the production of ketones, you get even more anti-inflammatory benefits. A ketogenic state produces Beta-hydroxybutyrate, which activates the uber-important AMPK (10) pathway to reduce inflammation through inhibiting inflammatory Nf-kB pathways in the body.
All this is a fancy way of saying that putting your body in the fat-burning state of ketosis through natural plant fats specifically soothes inflammation through a variety of biochemical pathways in your body.
WHY IS THE KETOTARIAN® DIET SO GOOD AT BALANCING BLOOD SUGAR?
First, let’s look at sugar consumption: The typical American eats an average of 765 grams of sugar every five days – some of it from obvious sources (sugary coffee drinks, soda, doughnuts, cookies, etc.), but much of it from hidden sources in foods that don’t seem like they could be dessert (soup, salad dressing, condiments, bread). Compare that number to the 45 grams of sugar Americans ate in 1822 over the same 5-day period – that’s a massive increase.
To look at it in another startling way, every person in the U.S. eats and drinks an average of 130 pounds of added sugar every year, which is an average of 3,550 pounds of sugar over a lifetime. To put that in perspective, that is the equivalent of eating 1.7 million Skittles or an industrial-sized Dumpster full of sugar! Yuck. On top of that, most of us base our diets on foods made from grains: bread, pasta, rice, granola bars, cereals, and crackers, which the body also breaks down into – you guessed it – sugar.
Putting aside the startling image of an industrial-sized dumpster of sugar, let’s look at what all this sugar does to your body. Carbohydrates broken down into glucose results in the most easily accessible energy source. When glucose hits your bloodstream, you release insulin to help carry the glucose around your body and deliver it where it is needed. That doesn’t sound so bad, does it? The problem is that most people today eat so much sugar and so many carbohydrates that we end up with blood glucose levels that are dangerously high, since our body doesn’t need nearly that much fuel.
High blood sugar is toxic and it can lead to serious health issues, but in addition, any sugar the body can’t burn gets stored as fat around your liver, stomach, and in circulating fat (known as triglycerides). On top of all that, the by-products of glucose metabolism are inflammatory to the body, especially when there is an excess of glucose. Look at it this way: Burning sugar as your primary source of energy is like using dirty fuel: You have to refuel often (or you will get “hangry” on that blood sugar roller coaster), and the burning of the fuel leaves behind pollution in the form of inflammation.
Fortunately, there is another way. You don’t have to get stuck on the blood-sugar roller coaster, with its erratic peaks and crashes and significant health risks. You don’t have to burn sugar for fuel. Instead, you could be burning fat.
Fat-burning is a more efficient fuel source for your metabolism. A by-product of fat metabolism is ketones, which your body and brain can use as a slow-burning, efficient source of fuel. This allows you to consume far fewer carbohydrates while simultaneously increasing your energy. Less blood sugar means less insulin, and as insulin levels fall and your body requires energy, your liver produces ketones to fuel your body. Your brain can also use ketones as an alternative fuel source when blood levels of ketones are high enough to cross the blood-brain barrier. This is great news because ketones have been shown to be very neuroprotective. (8)
One reaction many people have to this concept is to wonder whether it could possibly be healthy to eat that much fat. Let’s consider some basic facts: Your brain is comprised of 60 percent fat. At birth, many of us relied on fat in the form of breast milk for brain development and energy. And for those who drank formula, MCT oil (derived from coconut and palm oil) is added to most formulas as a source of healthy fats. In order for the brain to work optimally, it needs a lot of energy, and from an evolutionary and biological standpoint, the most sustainable form of energy comes from healthy fats.
DOES IT HELP WITH WEIGHT LOSS?
Ketogenic diets, such as the Ketotarian® diet, are very effective for weight loss. They preserve your metabolic rate and keep you feeling full, making it easier to restrict calories.
WHAT ARE THE POTENTIAL DOWNSIDES?
The Ketotarian® diet is a science and doesn't allow for cheat days.
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