Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation: A Cookbook

Now, after few weeks since I read the book and prepared around 10 recipes, I wanted to add some details about favorite recipes at the end of the review to share with you. But before that, the review continues to be positive. The diet plan proposed by Dr. Will Cole pleases both vegans and omnivorous who enjoy eggs, fish, and shellfish. Taken as a whole, it is a clear, engaging, and updated reading. First half of the book is dedicated to the principles of the diet, whereas the second part contains many recipes and a meal plan. The book delivers a key promise. That is, the ketotarian way of eating brings together healthy plant-based fats, clean protein, and the rich, vibrant colors of nutrient-dense vegetables to reach the benefits of a low-carb high-fat diet in a realistic way. It is, in fact, a plan focused on two major lifestyles combined: taking the best of ketogenic and vegan diets to create an easy-to-follow plan in order to nourish our microbiome properly, to calm inflammation down, and to promote happiness from inside out. Dr. Cole is down-to-earth and writes in a clear manner. Let me share key points following each chapter: – The first chapter is dedicated to the principles of the ketogenic diet. We learn the mechanisms, the benefits, the lifestyle, as well as where the diet could fall short in certain instances. – Chapter number two covers the plant-based diet. Similarly to the previous chapter, here we learn the principles, the benefits associated to this lifestyle, but also where it can go wrong if not taken proper care. – The third chapter is most probably my favorite one. Dr. Cole shares his own journey through his previous diet experiences, and how he managed to combine both diets together, creating a positive synergy. – Next we learn the specific food choices we would want to include in our daily basis to comply with a “clean” ketogenic diet. As expected, food choices are broken into categories such as fats for cooking, fats for eating with/on/in food, nuts and seeds, plant proteins, vegetables, spices, herbs, beverages, fruits, natural sweeteners, grain-free options for baking, as well as sources of protein/fats for omnivorous such as pasture-raised eggs and fish. Dr. Cole also shares tips on how to soak nuts and seeds, ways to measure fat content in normal meals, potential inflammation some people may suffer from the nightshade family, and also a list with proper explanation of those food sources we should avoid. – Chapter number five was my second favorite. Cole shares simple but insightful tips on how to eat out, some ideas for easy and handy snacks to carry on the go, alternatives to beloved meals, as well as how to take advantage of certain superfoods and supplements. – Chapter six is all about implementing the ketotarian lifestyle, where a step-by-step plan is given to make sure we get into ketosis according to our own biology. – Following this logic, next chapter is about explaining fasting, stress management, finding our carb intake sweet spot, and creating a peaceful environment with food and body. In terms of fasting, although well-elaborated, I would also suggest reading Fung’s Guide to Fasting for deeper insights since it is a delicate, but powerful, topic. – Finally, the recipes and the 4-week meal plan where most of the meals are from the recipes in the book. Recipes are simple, require easy-to-find and natural ingredients, and the methods used to cook are equally handy. As you will see, they are mostly vegan, but some include eggs, fish, or selfish. Approximately one fourth of the recipes are accompanied by professional pictures, whereas all recipes inform macros breakdown, number of servings, and time required to prepare. Among the recipes, I have prepared around 10 so far, I sincerely enjoyed them. I will share some of my favorites with you: The Pesto Zoodle Bowl brought such refreshing taste to my palate. Although many of us may be familiar with zucchini noodles, what I appreciate the most was the twist by adding spinach and walnut to the pesto. The Coconut Mushroom Simmer is delicious due to the combination of the ingredients which includes coconut milk, coconut oil, a variety of mushrooms, lemongrass and cashews (I used macadamias instead). I found it perfect as an evening dish. One that I plan on eating often. It is not only convenient and easy to prepare, but also deep in flavor and comforting. The Spirulina Super Smoothie is a delicious and easy way to bring rich ingredients all together. It is a combination of avocado, raspberries, coconut milk, collard greens, almond butter, spirulina, matcha, and the last ingredient which brings such a twist to it: a spoon of lemon juice. Also the color is vibrant. We normally eat raw kale at home, but I was speechless after trying out the Creamed Kale. I actually prepared 2 times already, and the second time, as I sit the kale to cook slightly with the coconut milk, I broke 2 eggs on top and drizzled some good salt on top. Finally, I tried preparing frittata for the first time in my life, and again, I appreciate the richest of the ingredients chosen in the Green Frittata. I added avocado as a replacement of vegan cheese. To conclude, this book is clearly an addition to some up-to-date health books. Among my favorites, that also follow predominantly clean and plant-based diets, I would sincerely recommend Gundry’s The Plant Paradox, Mercola’s Fat For Fuel, Longo’s The Longevity Diet, as well as Hyman’s Food. Including the present book, they all bring achievable steps to help us flourish from inside out. After all our physical health, and perhaps also our spiritual and mental health, starts in the gut. I highly recommend this book for its clarity and rich information explained in a short piece of reading. Take good care, Haical

As soon as I started reading this book I couldn’t put it down. I wanted a keto veggie cookbook with just recipes, and this book is not that, but it is so much more to my surprise. It’s the most wonderful book if you want to understand keto and all the vitamins, minerals, amino acids, electrolytes, etc. our bodies need that we can get mostly through vegetables but also other food and products. He also talks about different keto levels and plans, which I have not read about anywhere else. I’ve finally gotten to the recipes and at least 80+ percent look wonderful. I’ve wanted to incorporate keto vegetables without dairy for several months now and this book is perfect for that. No dairy except eggs and he does discuss salmon and wild fish. The recipes are fresh and creative and flavorful. After reading it I think I will often use the first half of the book as a reference. The recipes are now a perk. Some reviews state that his recipes aren’t very keto. I’m guessing that’s because he uses beets, for example. We’ve been on low-carb for about 8 months. I feel better physically which surprised me but not after I read this book. I also lost weight even though that was not my goal. My goal was to get healthier, which I achieved, however, I don’t want to stay on a rigid keto regimen forever that can be heavy in dairy.. I still want to enjoy, in moderation, foods like beets, figs, dates, apples, etc. This book discusses everything that I would want to learn about ketosis. If you just want a recipe cookbook you may be disappointed but if you want to have a deeper understanding of ketosis and your body and some great keto veggie recipes you’ll love this book. There’s another reviewer that created an index of this book’s recipes and shared it in her review. I printed it and it is very helpful in finding what recipes you are looking for. Such a kind gift to share on her review. I’m grateful for this book, it’s uplifting, and I have recommended it to several people already.

The book is very well laid out and I really enjoyed reading about Dr. Cole's health journey. It all made perfect sense when considering the vegan lifestyle isn't for everyone and the dangers of having a one size fits all mentality. I do a lot of research or diets and specifically healthy eating. This book really hits the mark in terms of being easy to read and I am in agreement in the idea of eating whole foods and healthy meat products in limited amounts. I was disappointed in the high carbohydrate (which is actually higher than net carbs that are listed in the book). It would have been nice to list out the fiber content (total carbs can be back calculated with the fiber... but alas no fiber was listed only the protein, net carbs and fat so not easy to plug into an app to track your macros) as he mentions how important fiber is on a keto diet. Sadly even the meal plans suggest 40-60g NC which in my opinion is way too high to loose weight with this plan or for a lot of people to even maintain weight. The recipes look delicious it would just be very difficult to follow the plan as laid out using only these recipes. So overall I feel it is a good book, I would recommend it to someone who simply wants to eat healthier but not if they are truly interested in a ketogenic diet.

It was a nice and clean book

unconvinced, the book doesn’t really explain why having high cholesterol and triglycerides would be a good thing, though it says it’s unimportant. the recipes just dont look like something i could live on forever

Décevant et surtout pas trop diversifié ni original. Pour commencer, le livre n'offre pas que des recettes végétariennes, or une grande partie des recettes est dédiée au public pescétarien, donc une variété des recettes au poisson incompatibles aux végétariens désireux de suivre le régime keto. Peut-être déjà là une preuve de la non faisabilité de l'adaptation d'un régime keto à l'origine basé sur la protéine animale, vers une version végétarienne. Le manque de diversité sur les recettes est aussi flagrant, 9 sur 10 vous trouverez des œufs dans toutes ses formes comme base du repas ou come élément principal (omelettes, frittata, avocat aux oeufs, épinards aux oeufs...). Finalment, la surprise de trouver pas mal d'arguments et d'astuces entre autres pour "booster" la cétose ( ex : le "bulletproof coffee" ) identiques à celles publiées par l'auteur Dr. Jason Fung dans son livre publié 2 ans avant. Enfin, une apologie pour manger toujours du gras (même si lesdites "bonnes graisses") afin de perdre des kilos. (on ne parle pas du cholestérol... ).

After over a decade of being vegan, shifting toward a keto approach felt overwhelming, especially when it came to fats. Struggling with signs of insulin resistance related to PCOS, I picked up Ketotarian hoping for guidance. This book met me where I was at. Dr. Will Cole offers a flexible, non judgemental approach to keto that centres around plants but leaves room for responsibly sourced animal products like fish and eggs. For me, it was a gentle reminder that personal health isn’t a one size fits all model. I’ve mostly stuck to the plant-based recipes so far, they’re creative, balanced and satisfying. But for the first time, I feel open to exploring the occasional fish or egg based dish if it means expanding my options and supporting my health. This book doesn’t push. It empowers. It reminded me that making mindful, individual choices, rooted in your body’s unique needs, is more important than rigid labels. Would I recommend it? Yes, especially if you’re a vegan or vegetarian exploring low-carb or keto and want a science-backed, compassionate guide.

This is my keto Bible. As a holistic healthcare practitioner, I recommend it it to everyone! Cancer patients, weight loss patients, anyone who wants a metabolic reset without the animal-fat, heavy conventional keto. The information is well stated and the recipes are fantastic!!