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Sugar vs. Fat: What Are You Fueling Your Body With?

Discover the ketotarian diet and why this new twist on keto and plant-centric eating is the key to lasting weight-loss and improved health.

The standard Western diet today is centered on many forms of the very same thing: sugar. From the refined carbohydrates of junk foods to breads, pastas, fruit, and juices, sugar makes up most of what we’re eating. But is it the best form of energy for your brain, metabolism, and body?

Most people struggling with health problems like fatigue, hormone imbalances, immune dysfunctions, and brain and metabolic issues are in sugar-burning mode: going from one sugary or grain-based meal to the next, becoming “hangry” (hungry and angry’s grumpy spawn) if they don’t get their fix. Even healthy, clean eaters can be stuck on this blood sugar roller coaster.

On the other hand, a healthy ketogenic diet — where fat, not sugar, is your primary source of energy — has been shown to do some remarkable things for our brain health. And healthy fats are a slow, sustainable form of energy, unlike the sugary roller coaster many find themselves on. After all, biology knows best: as babies, we were all born relying on fat in the form of breast milk for brain development and energy.

Bottom line: making our brain and body work properly requires a lot of energy. And from a biological and evolutionary perspective, the most sustainable form of energy for optimal brain health is good fats.

A ketogenic state is the true natural state for the human body. On this diet, you will learn how to reprogram your metabolism. Like a factory reset, you can shift from sugar-burning back to fat-burning, the way your body was designed to operate.

Fat, in terms of energy to your body, is like a log on a fire, slow-burning and long-lasting. The typical pick-me-up foods of grains and sugar are like kindling, a quick burst of intense flame that dies out, leaving behind nothing but smoke. This means that becoming fat- or keto-adapted not only gives you sustainable energy throughout the day for your brain and metabolism but also crushes food cravings. Insatiable, intense food cravings are one of the top reasons most diets fail. This is not an issue for the Ketotarian.

So instead of focusing on foods that offer only a quick burst of energy but leave you crashing later, let’s focus on how to nourish your body with good food medicine. You can start regaining energy today just by following the Ketotarian plan — this, my friend, is your energy rehab plan.

When it comes to dieting, willpower and calorie counting fail us most of the time. You need to dump dieting and get healthy. You need to ditch dieting and shift your metabolism to a fat-burning state. Tap into your body’s full metabolic potential. By becoming a keto-adapted powerhouse, you will transcend insatiable cravings and the misery that comes with fad dieting in a sugar-burning state. As a Ketotarian, you will be eating filling foods, and you will be satisfied. This makes Ketotarian the anti-diet: a sustainable and realistic lifestyle.

Ketotarian includes the brain-boosting, fat-burning, hormone-healing, energizing benefits of a ketogenic diet without falling prey to inflammatory conventional meat that can be hard to digest and dairy that many people don’t tolerate.

The Ketotarian way of living also reaps the many benefits of a plant-based diet without depending on carbs for short-lived energy. Let’s get off the blood sugar roller coaster and start feeling fantastic. The plant-based nature of Ketotarian calms inflammation levels, aids in cleansing detoxification pathways, and feeds a healthy gut microbiome — all imperative for your optimal wellness.

The Best of Both Worlds

Because Ketotarian is the best of both the ketogenic and plant-based worlds, it is meant for anyone and everyone. By eating the Ketotarian way you will get to experience satisfying and delicious ketogenic meals that are:

  • Plant-based (most recipes are vegan or vegetarian)
  • Paleo/primal-friendly (Ketotarian is naturally legume, dairy, gluten, and grain free and all real foods)
  • Autoimmune-friendly (autoimmune protocol, AIP) (many recipes are free of nuts, nightshades, and eggs; all are free of grains and dairy)

This unique, fresh way of eating and living is meant for anyone who wants to lose weight, overcome cravings, regain energy, or decrease inflammation levels. If you’ve been confused and frustrated about what the heck to eat, look no further than the Ketotarian diet.

Here is one of my favorite Ketotarian recipes that’s both simple to make and delicious to eat. Try the recipe and start feeling and looking your best today.

keto vegetarian recipe for chia bowls recipe

Chia Pudding Breakfast Bowls

(Vegan, Vegetarian)
Prep: 5 minutes
Chill: 20 minutes
Protein: 11 g
Net Carbs: 9 g
Fats: 23 g
Serves 2


¼ cup unsweetened almond milk*
¾ cup full-fat coconut milk
¼ teaspoon vanilla extract
4 drops liquid stevia
2 tablespoons chia seeds
1 tablespoon hemp protein powder
½ cup fresh blueberries
2 teaspoons bee pollen
2 tablespoons hemp seeds


1. In a medium bowl, whisk together the almond milk, coconut milk, vanilla, and stevia. Add the chia seeds and hemp protein powder; whisk to combine. Refrigerate for 20 minutes, whisking occasionally to distribute the chia seeds, until the chia seeds have absorbed the liquid and the mixture has thickened.

2. Divide the pudding between 2 bowls. Top with the blueberries, bee pollen and hemp seeds.

Tip: To make your own almond milk, combine 1½ cups water and 1½ cups raw unsalted almonds in a medium bowl. Cover and let stand 12 to 48 hours (the longer it stands, the richer and creamier the milk will be). Drain the nuts, discarding the liquids. Rinse and drain. In the container of a blender, combine the soaked almonds, 3 cups water, and ¼ teaspoon salt. Cover and blend on high for 2 minutes. Line a colander with two layers of cheesecloth and set over a large bowl. Strain the almond mixture through the colander, bringing up the corners of the cheesecloth and gently squeezing to release the liquid. Discard the solids. If desired, stir in 1 teaspoon vanilla. Store in the refrigerator for up to 1 week. Stir before using.




Reprinted from Ketotarian by arrangement with Avery, a member of Penguin Group (USA) LLC, A Penguin Random House Company. Copyright © 2018, Will Cole.


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