The Pescatarian Keto Diet: A Beginner’s Guide (With Food List & Meal Plan)

70-80% of your daily calories should come from fat, while 20-30% should come from protein. There are plenty of healthy fat sources to choose from that provide omega-3 fatty acids

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Benefits of Combining the Keto Diet and the Pescatarian Diet

Following the keto diet may be more effective at improving certain aspects of your health (or reaching specific goals) than one diet alone.

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In a traditional vegetarian fish diet, a lot of food choices tend to be high in carbohydrates, which can spike your blood sugar.

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Studies have shown that a low-carb diet may lead to rapid improvements in blood sugar control. Moreover, it reduces insulin resistance to prevent the onset of diabetes (*, *, *). A 2021 narrative review also shows that limiting carbohydrate intake prevents this glucose toxicity

or impaired function of beta cells (cells that secrete insulin)

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2. Lose weight and keep it off for the long term

While both the fish and keto diets help with weight loss, combining them is likely to produce lasting results.

This is because restricting carbohydrates depletes your glycogen stores, causing your body to burn stored fat to produce ketones for energy.

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Low-carb diets are also known to suppress hunger compared to other traditional approaches to weight loss. For example, 17 obese men in a cross-sectional study not only lost more weight, but also reported experiencing less hunger when following a low-carb diet (*,*).

If you are an athlete or lead a physically active lifestyle, one study showed that the peak of whole body fat oxidation (or fat breakdown) is greater on the keto diet during exercise, compared to other diets with varying overall ratios.

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However, it is possible to use a low-carb diet for sustainable fat loss.

3. Eat high levels of omega-3 fatty acids

Pescatar residents eat fish and seafood, which are excellent food sources of omega-3s.

Omega-3 fatty acids are polyunsaturated fats that may reduce inflammation, thus helping reduce the risk of cancer, arthritis, and neurodegenerative diseases.

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It is also famous for its cardiovascular benefits by lowering triglyceride levels and increasing levels of good HDL cholesterol (*,*).

In addition to fish and seafood, you can get omega-3s from plant sources like walnuts, flaxseeds, chia seeds, and Brussels sprouts. These are all low in net carbs, which makes them keto-friendly.

4. Avoid nutritional deficiency A vegetarian diet can be lacking in some nutrients that are more abundant in foods from animal sources. Examples of these nutrients include protein, vitamin B12, iron, and taurine, which play vital roles in the body. That’s why people who follow a plant-based diet should make sure they get all the nutrients they need – whether through supplementation or finding other foods that contain them.

Because glycogen, which is the storage form of carbohydrates, is stored with water molecules in your muscles. When glycogen is broken down, water is also excreted through the urine

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At the same time, you lose salts such as sodium and potassium.

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While you are in ketosis, be sure to replace lost electrolytes through proper nutrition and a keto-friendly electrolyte drink.

5. You can build muscle

Since a low-carb diet contains more protein sources than a vegetarian diet alone, you can work on gaining muscle as well as losing body fat (aka body recombination).

A study of 8 high-profile athletes found that a low-carb diet had no negative impact on their strength performance. While their menu was not purely vegetarian, it did include fish, raw and cooked vegetables, eggs, and cheese.

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• In another study, women between the ages of 20 and 40 who did resistance training for 10 weeks while on a keto diet lost body fat while maintaining lean body mass. The ratios of calories from carbohydrates, fats and protein were as follows: 6, 66, and 22, respectively
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• On top of ensuring the right amounts of protein and resistance training, it’s important to slightly increase your calorie intake and to use carbohydrates strategically (eg, eat them during training sessions to support your performance.

Read more: A Guide to Building Muscle on Keto

• List of Pescatarian Keto Foods
• Here is a list of healthy foods you can eat:
• vegetables
• Leafy greens: spinach, kale, Swiss chard, watercress, and romaine lettuce
• Cruciferous vegetables: broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, collard greens, watercress
• Herbs and spices: garlic, onion, ginger, paprika, turmeric, black and white pepper

Others: asparagus, mushrooms, olives, eggplant, peppers, green beans, peas.

• the fruit
• avocado
• Tomatoes
• blueberry
• raspberry
• Strawberry
• coconut meat

fish

• tuna
• salmon
• anchovies
• sardines
• swordfish
• mackerel
• trout
• Seafood

oysters

• abalone
• Octopus
• squid
• Shrimp
• slugs
• mussels
• crab
• Nuts and seeds
• pecans

Walnuts

• almonds
• hazelnut
• Brazil nuts
• flaxseed
• chia seeds

Sesame seeds

• sunflower seeds
• Eggs and dairy products
• egg
• cheese
• Yogurt
• ghee
• Textures heavy whipping cream
• Drinks

Water sparkling water

Low carb green juice

Low carb fruit juice

Almond milk

dairy milk

Important:

If you are pregnant, breastfeeding or considering pregnancy, it is best to avoid eating raw or undercooked fish. This is to reduce the risk of exposure to potentially harmful bacteria that can affect you and your baby. Also check with your healthcare provider for any nutrition concerns.

Keto may offer pescatarians many benefits and take the right strategies to make it work for you. If you are a beginner, here’s how to go smoothly.

1. Remove high-carb food items from your kitchen

• The first thing you need to do is remove anything from your kitchen that prevents you from getting into ketosis, including non-vegetarian foods, such as meat and poultry.
• Tip: If you live with other people who are not on this plan, consider getting separate storage for certain foods. Until you can fully control your carb cravings (if they do occur), stay away from anything that might be holding you back from your new diet. 2. Determine your unique daily macronutrient intake The ketogenic diet follows a typical macronutrient ratio of 70-80% fat, 20-30% protein, and 5% or less carbohydrates. Your macros may change if you’re specifically looking to build muscle on a ketogenic keto.
• Uses
• We have our free keto calculator to get a clear idea of ​​how many calories, fats, protein and carbs you need in a day to reach your goals.

3. Brainstorm keto meal planning

Meal planning helps you save time and makes it easier for you to stick to your diet. Here are some ways to effectively plan your meals:

Start small. There is no need to plan meals for an entire month. Start by imagining the foods you can eat for breakfast, lunch, and dinner during the first week. Always include fast-cooking meals on unexpectedly busy days.

You will never know.

In that case, explore five-ingredient recipes that can be ready in 15 minutes. This flourless pancake recipe, for example, is one to try.

Prepare (wash, peel, cut) your vegetables and fruits in advance as soon as you get home from the groceries. This will cut down on meal prep time. Just be sure to keep it in an airtight container in the refrigerator.

Diversify your menu for a more enjoyable experience. Moreover, the variation allows you to improve your intake of nutrients.

4. Create a grocery list based on your meal ideas

After brainstorming some ketogenic keto meals, you now have a good idea of ​​what to include on your grocery list.

Helps categorize your list based on grocery aisles – eg,

Fresh and frozen produce, seafood, store and canned goods.

One benefit of having a clear shopping list is that it reduces the likelihood of purchasing unnecessary items (or items that are inappropriate for a keto diet).

5. Stick to the Pescatarian Keto for more than a few weeks

Monday

Tuesday

breakfast:

cheese omelette

lunch:

Shrimp Stacks

Dinner:

Zucchini noodles with tomato sauce and mozzarella cheese

Wednesday

Thursday

Should You Try the Pescatarian Keto Diet?