Dr. Will Cole is a functional medicine expert and author of Ketotarian. His protocol combines the ketogenic diet with predominantly plant-based whole foods, making keto accessible to vegetarians vegans and those wanting to reduce meat consumption.
The Protocol Explained
Ketotarian is a plant-forward ketogenic protocol. Avocados nuts seeds coconut and olive oil provide fats. Plant proteins legumes in moderation and high protein plants provide protein. High-fibre low-carb vegetables dominate the plate.
Macro Breakdown
Fat65%
Protein20%
Carbs15%
What to Eat and Avoid
Eat Freely
Avocados
Coconut and coconut oil
Olive oil
Nuts and nut butters
Seeds hemp chia flax
Non-starchy vegetables
Tofu and tempeh
Dark leafy greens
Avoid
Grains and refined carbohydrates
Sugar
Conventional soy products
Seed and vegetable oils
Processed vegan foods
High carb starchy vegetables
The Science
1.Cole W. Ketotarian 2018: Plant-based keto achieves ketosis while supporting gut microbiome
2.Tonstad S. Diabetes Care 2009: Vegetarian diets reduce type 2 diabetes risk significantly
3.Turner-McGrievy G. Nutrients 2015: Plant-based diets superior for weight loss over omnivorous
Expected Results Timeline
Week 1-2
Plant Keto Foundation
Establishing plant-based fat sources and eliminating grains
Week 3-4
Ketosis Achieved
Fat-fuelled state reached with plant foods, energy stabilising
Month 2
Microbiome Optimisation
High fibre plant foods support diverse gut bacteria alongside ketosis