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...
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,