It’s important to understand that autoimmune disease—and any other type of health condition—doesn’t just pop up out of nowhere one day. It starts with the slow burn of inflammation and can continue on for years, pushing you in the direction of disease. And what you eat can make a huge difference. So why is this combination of diets so potentially powerful? A ketotarian is able to take advantage of the benefits of eating plant-based while avoiding the common mistakes I see many well-intentioned vegans and vegetarians make. At their core, plant-based diets can lead to more environmentally friendly eating habits and can have intensive detoxification properties4, help fight cancer5, and also keep blood sugar under control6. However, in my clinic, I see far too often that many people who choose to eat more plant-based actually become carbatarians, living on bread, pasta, and other grains, along with beans and soy for protein, sometimes without even realizing how much they are relying on these food sources. The result? Severe deficiencies of vital nutrients and inflammation. That’s why a ketotarian diet makes it easier to create a plant-based food plan that’s full of healthy fats, clean protein, and colorful, nutrient-dense vegetables. Since it’s low-carb, moderate protein, and high fat, you’re able to transition your body from a sugar burner to a fat burner and put your body into a state of ketosis—just like a conventional ketogenic diet but with a plant-based twist. For those who want to truly geek out, in my new book, Ketotarian, I share all the cool sciencey details of a plant-based ketogenic diet. But the basic principles are simple: Here’s why: By putting your body into a state of ketosis through a ketotarian diet, it is able to reduce inflammation by up-regulating the Nrf-2 pathway that is responsible for antioxidant gene induction, as well as turning on genes responsible for detox pathways in addition to cell function and inflammation. When the Nrf-2 pathway is activated, it calms inflammation and activates the powerful anti-inflammatory cytokine IL-108 and down-regulates pro-inflammatory cytokines. Overall, ketotarianism is a practical and sustainable way of eating through its ability to limiting cravings through fat-adaptation, which is a major reason diets fail. Whether you want to be completely plant-based or add in meat every so often, ketotarian is a great home base. Of course, as with any major dietary shift, it’s important to talk to your doctor to make sure you’re choosing the best foods for your body. These are the 5 best foods to eat daily to combat inflammation, plus exactly how to use them. A cutting-edge nutrition deep dive taught by 20+ top health & wellness experts
