What is a Pescatarian? Can you do a Keto Pescatarian Diet?

Eating healthy and simple isn’t always easy. There’s plenty of meal plans to choose from that promise you’ll lose weight, feel better, and have more energy. Two that are gaining a fair bit of attention are the ketogenic (keto) and pescatarian diets, both of which offer some intriguing parameters and enticing benefits.

What is Keto?

Let’s look at the keto plan first. Keto is a low-carb, high-fat eating plan designed to create a state of ketosis in the body. In a typical diet, the body relies on carbs as its primary source of energy. However, the keto diet shifts this energy source from carbohydrates to fats.

This change in metabolic state can have various health benefits, and many keto enthusiasts report weight loss, improved mental clarity, and enhanced energy levels when they follow it. 

Keys to Keto

• Low carb intake: The hallmark of the keto diet is its restriction of carbohydrates. Typically, individuals following a keto diet aim to consume only about 5% to 10% of their daily calories from carbs. This is designed to minimize the body’s reliance on glucose, or sugar, which comes from carbs.
• Moderate protein consumption: While protein is an essential part of the diet, the keto approach emphasizes moderate protein intake. Consuming too much protein could lead to the body converting excess protein into glucose, potentially hindering the state of ketosis.
• High healthy fat intake: The majority of calories, up to 75% or 80%, in a keto diet come from fats. Healthy fats include meat, avocados, nuts, seeds, olive oil and fatty fish.

The main goal of the keto diet is to induce a metabolic state known as ketosis. In ketosis, the body shifts from burning carbs for energy to burning ketones, which are molecules produced from the breakdown of fats. This process enhances fat burning and promotes weight loss.

In addition, a keto diet often leads to reduced feelings of hunger and increased satisfaction after meals. This is because of  the stabilizing effect on blood sugar levels and the satiating nature of fats.

What is a Pescatarian Diet?

The pescatarian diet is a fish-based eating plan that primarily includes seafood, alongside a variety of plant-derived foods. While fish and shellfish is a pescatarian staple, pescatarians avoid other types of meat, such as beef, pork, and poultry.

This diet is often considered a flexible and sustainable approach, providing a balance between plant-based nutrition and the health benefits associated with seafood consumption.

Keys to a pescatarian diet

• Seafood emphasis: The primary protein source for pescatarians is fish and other types of seafood. This includes fatty fish such as salmon, mackerel, and tuna, which are rich in omega-3 fatty acids known for their heart health benefits.
• Plant-based foods: Pescatarians place a strong emphasis on plant-derived foods, such as fruits, vegetables, legumes, nuts, seeds, and whole grains. These foods contribute essential vitamins, minerals, fiber, and antioxidants to the diet.
• Limited or no meat consumption: Unlike vegetarians who exclude all types of meat, pescatarians may eat fish, shellfish, and other seafood. Some pescatarians also include dairy and eggs, depending on their individual preferences and nutritional goals.

People who eat pescatarian report great health benefits. Omega-3 fatty acids, which come from fish, are linked to improved heart health, reduced inflammation, and enhanced brain function. The emphasis on plant-based foods contributes to a diet rich in fiber and nutrients.

Many pescatarians also believe that their eating choices are good for the environment. They feel that land animals raised for food use too many natural resources and add to pollution while certain types of seafood have a lower environmental impact.

So, can you do a Keto Pescatarian Diet?

Yes! You can totally take advantage of the diverse flavors and health benefits from both worlds. This approach marries the low-carb, high-fat principles of keto with the nutrient-rich, seafood-focused ideals of pescatarians. 

By blending keto and pescatarian elements, you create a well-rounded meal plan filled with essential nutrients. Seafood provides high-quality protein, while a variety of vegetables ensures a diverse array of vitamins and minerals. The omega-3 fatty acids from fatty fish promote a healthy heart and the low-carb nature of keto helps stabilize blood sugar levels and can increase mental clarity and focus. 

This keto-pescatarian fusion approach could include incorporating fatty fish such as salmon, mackerel, and trout, rich in omega-3 fatty acids, into your meals. Pair your seafood with a colorful array of keto-friendly low-carb vegetables, avocados, nuts, and seeds.

At the end of the day, choosing which eating plan to follow is like pretty much everything in life—it’s up to you. Think about how you want to feel, what you want to accomplish, and how you want to live. Then choose the lifestyle that best fits what you’re looking for. 

Sample Meal Ideas

Grilled Salmon with Avocado Salsa: Marinate a salmon filet in olive oil, lemon juice, and herbs. Grill until cooked. Top with a refreshing salsa made with diced avocados, tomatoes, red onions, and cilantro.

Zucchini Noodles with Pesto and Shrimp: Spiralize zucchini into noodles and sauté with shrimp in olive oil. Toss with a homemade pesto made from basil, pine nuts, garlic, and Parmesan cheese.

Keto-Friendly Tuna Salad Lettuce Wraps: Mix canned tuna with mayonnaise, diced celery, and a squeeze of lemon juice. Spoon the mixture into lettuce leaves for a satisfying, low-carb wrap.

Looking for a low-carb meal?

Then check out Keto Chow! Keto Chow is a keto-friendly, dairy-based meal shake, with 1/3 of your daily recommended nutrients. It can be made in seconds, and it comes in over 25 delicious flavors!