The pescatarian diet is a vegetarian diet that includes fish and seafood. Meanwhile, a ketogenic diet reduces carbohydrates in order to enter a metabolic state of ketosis.
Pescatarian and ketogenic diets are known for their many health benefits, such as a reduced risk of obesity, type 2 diabetes, and heart disease. (1, 2)
The pescatarian keto diet is an eating plan that mixes pescatarian and keto diets to get the benefits of each. This diet reduces carbs to 20-50 grams daily while avoiding all animal products except fish, seafood, eggs, and dairy.
If you’re interested in a very low-carb eating approach and want to get your nutrition from plant-based foods, fish, and seafood, the pescatarian keto diet might work for you.
This article discusses why combining pescatarian and keto diets may be a good idea, provides a list of foods you can eat, offers tips for getting started, and provides a sample meal plan.
Benefits of Combining Keto and the Pescatarian Diet
Following the keto diet may be more effective for pescatarians to improve certain aspects of their health (or reach specific goals) than doing one diet alone.
Better Blood Sugar Management
Keeping your blood sugar levels within an acceptable range helps avoid problems, especially if you’re at risk for prediabetes or already have diabetes. (3)
On a traditional pescatarian diet plan, many food options are rich in carbohydrates, which can spike blood sugar.
Examples are starchy vegetables, such as potatoes (white and sweet), corn, butternut squash, and taro. Fruits high in simple sugars (e.g. fructose and glucose) are also best avoided since they easily increase your carb intake. Avoid sweeter fruits like bananas, apples, grapes, mangoes, and pineapples.
Studies have shown that a low-carb diet approach may lead to rapid improvements in glycemic control. 4, 5) Furthermore, it reduces insulin resistance to prevent the onset of diabetes. (6)
A 2021 narrative review also shows that limiting the intake of carbs prevents glucotoxicity or the impaired function of your beta cells, which are cells that secrete insulin. (7)
Weight-Loss
While both pescatarian and keto diets aid in weight loss, combining them will likely lead to lasting results.
This is because carb restriction depletes glycogen stores, causing your body to burn its stored fat to produce ketones for fuel. 8)
Low-carb diets have been known to suppress hunger better when compared to other traditional weight loss approaches. For example, 17 obese men in a crossover study not only lost more weight but also reported experiencing less hunger on a very low-carb diet. 9 10
A study shows peak whole-body fat oxidation (or fat breakdown) is greater on a keto diet during exercise than other diets with varying macro ratios. (11) This is important if you’re an athlete or living a physically active lifestyle
That said, a low-carb pescatarian diet is usable for sustainable fat loss.
Lower Chance of Nutritional Deficiencies
A plant-based diet can lack certain nutrients that are more abundant in animal-sourced foods. These nutrients, which play vital roles in the body, include protein, vitamin B12, iron, and taurine.
This is why people following a vegetarian diet must ensure they’re obtaining all the nutrients they need – whether through supplementation or finding other foods containing them. In a pescatarian keto diet, your nutrient sources increase since you’re adding fish and seafood.
A word of caution, though:
If this is your first time trying a low-carb pescatarian diet, you might experience electrolyte imbalances from water weight loss. Glycogen, the storage form of carbs, is stored with water molecules in your muscles. When glycogen is broken down, water is excreted through urine, and you lose electrolytes such as sodium and potassium. (12
While you’re in ketosis, make sure to replenish lost electrolytes through proper nutrition and taking an electrolyte drink that’s keto-friendly.
Muscle Building
Since the low-carb pescatarian diet has more protein sources than a vegetarian diet alone, you can work on gaining muscle mass while losing body fat (a.k.a. body recomposition).
A study done on 8 high-level athletes found that a very low-carb diet has no negative effect on their strength performance. (13) While their menu wasn’t purely pescatarian-based, it included fish, raw and cooked green vegetables, eggs, and cheese.
In another study, females aged 20-40 who did 10 weeks of resistance training while on a keto diet lost body fat while preserving lean body mass. (14) Their calorie percentages from carbs, fat, and protein were 6, 66, and 22, respectively.
In addition to ensuring the right amounts of protein and resistance training, it’s important to slightly increase your calorie intake and use carbs strategically (for example, eat them around your training sessions to support your performance).
An Increase of Omega-3 Fatty Acids
Pescatarians eat fish and seafood, which are excellent dietary sources of omega-3 healthy fats.
Omega-3 fatty acids are polyunsaturated fats that may reduce inflammation, helping lower your risk of cancer, arthritis, and neurodegenerative diseases. (15)
They’re also noted for their cardiovascular benefits by lowering triglyceride levels and increasing HDL “good” cholesterol levels. 16, 17)
In addition to fish and seafood, you can get your omega-3s from plant-based sources like walnuts, flax seeds, chia seeds, and Brussels sprouts. These are all low in net carbs, making them keto-friendly.
Pescatarian Keto Food List
Here’s a list of healthy foods you can eat:
Vegetables
- Leafy greens: Spinach, kale, swiss chard, arugula, romaine lettuce
- Cruciferous veggies: Broccoli, cauliflower, cabbage, brussels sprouts, bok choy, collard greens, arugula
- Herbs and spices: Garlic, onion, ginger, paprika, turmeric, black and white pepper
- Others: Asparagus, mushrooms, olives, eggplant, bell peppers, green beans, snow peas
Fruits
- Avocados
- Tomatoes
- Blueberries
- Raspberries
- Strawberries
- Coconut meat
- Coconut oil
Fish
- Tuna
- Salmon
- Anchovies
- Sardines
- Swordfish
- Mackerel
- Trout
Seafood
- Oysters
- Abalone
- Octopus
- Squid
- Shrimp
- Shellfish
- Scallops
- Clams
- Mussels
- Crabs
Nuts and Seeds
- Pecans
- Walnuts
- Almonds
- Hazelnuts
- Brazil nuts
- Flax seeds
- Chia seeds
- Sesame seeds
- Sunflower seeds
Eggs and Dairy
- Eggs
- Cheese
- Yogurt
- Butter
- Heavy whipping cream
Beverages
- Water
- Sparkling water
- Herbal teas
- Coffee
- Low-carb green smoothie
- Low-carb fruit smoothie
- Almond milk
- Dairy-based milk
IMPORTANT: If you’re pregnant, breastfeeding, or considering becoming pregnant, it would be best to avoid eating raw or undercooked fish. This reduces your risk of exposure to potentially harmful bacteria that could affect you and your baby. Also, check with your healthcare provider or registered dietitian for any nutrition concerns.
Related: The Ultimate High-Fat, Low-Carb Food List
Getting Started
The pescatarian keto diet may offer many benefits, but it requires the right strategies to work. If you’re a beginner, here’s how to transition smoothly.
Remove High-Carb Food Items from Your Kitchen
The first thing you need to do is remove anything from your kitchen that prevents you from entering ketosis, including non-pescatarian foods, such as meat and poultry.
Tip: If you live with other people who are not on this plan, consider having separate storage for your specific foods. Until you can fully control your carb cravings (in case they strike), steer clear of anything that might derail you from your new diet.
Determine Your Daily Macronutrient Intake
The pescatarian keto diet follows the typical keto macronutrient ratio of 70-80% fat, 20-30% protein, and 5% or lower carbs. Your macros may change if you’re specifically looking to build muscle on pescatarian keto.
Use our free keto calculator to have a clear idea of how many calories, fat, protein, and carbs you need in a day to reach your goals.
Plan Your Meals and Grocery Shop
Meal planning helps you save time and makes it easier to stick to your diet. Here are a few ways to effectively plan your meals:
- Start small: There’s no need to plan a whole month’s worth of meals. Begin by imagining the foods you can eat for breakfast, lunch, and dinner during the first week.
- Include quick-cook meals: You may have unexpected busy days. Explore 5-ingredient, easy recipes that can be ready in 15 minutes. This flourless pancake recipe, for example, is one you could try.
- Prepare your veggies and fruits: Washing, peeling, and chopping in advance will reduce meal prep time. Make sure to keep prepared produce in an airtight container in the fridge.
- Vary your menu: A varied menu gives a more enjoyable experience. On top of that, variation allows you to optimize your nutrient intake.
Read More: Keto Meal Prep Like a Pro: Pantry Essentials, Recipe Ideas, and Expert Tips and Tricks
Once you brainstorm pescatarian keto meals, you have a good idea of what to include on your grocery list.
It helps to categorize your shopping list based on grocery aisles (e.g. fresh produce, frozen section, seafood, canned goods, etc).
One benefit of having a clear grocery list is that it lessens the likelihood of buying unnecessary items (or items that aren’t keto-friendly).
Stick With It
Sticking to a whole new way of eating is easier said than done.
While there is no one perfect diet – as we all have unique genetics, preferences, and circumstances – give your current diet enough time to see if it works for you.
The first few days of the pescatarian keto diet will probably be the most challenging because of the keto flu, which happens within 24-72 hours of lowering your carbs.
A few tips that would help are setting realistic expectations, planning ahead (this includes unexpected situations and social gatherings), and keeping track of your progress.
Related: How Long Should You Do Keto? For Best Results, Safety, and More
7-Day Pescatarian Keto Meal Plan
This one-week sample meal plan provides pescatarian, low-carb meal ideas, including our very own pescatarian keto recipes for breakfast, lunch, and dinner.
Monday
- Breakfast: 4 Ingredient Low-Carb Cloud Bread Recipe
- Lunch: Zesty Chili Lime Keto Tuna Salad
- Dinner: Crispy Skin Salmon with Pesto Cauliflower Rice
Tuesday
- Breakfast: Savory Crustless Breakfast Keto Quiche
- Lunch: Shrimp Stacks
- Dinner: Two-Step Garlic Parmesan Zucchini Pasta with tomato sauce
Wednesday
- Breakfast: Keto Blueberry Pancakes
- Lunch: Zesty Chili Lime Keto Tuna Salad
- Dinner: Tom Yum Kung (Thai Seafood Soup)
Thursday
- Breakfast: Pesto Cauliflower Rice
- Lunch: Tuna stuffed avocados
- Dinner: Spicy Ginger Salmon Buddha Bowl
Friday
- Breakfast: Easy Keto Tortillas with cheese or tuna
- Lunch: Keto Poke with Ahi Tuna and Citrus
- Dinner: Eggplant casserole (eggplant slices, marinara sauce, mozzarella, and parmesan cheese)
Saturday
- Breakfast: Easy, Low-Carb, Keto-Friendly Cauliflower Fritters
- Lunch: Smoked Salmon Pate with Cucumber
- Dinner: Creamy Tuscan Garlic Butter Shrimp
Sunday
- Breakfast: Simple Homemade Garlic & Herb Flaxseed Crackers
- Lunch: Easy Keto Egg Salad
- Dinner: Spicy Tuna Keto Sushi Roll
A Word of Advice
The pescatarian keto diet may be a helpful approach for managing blood sugar, losing weight, building muscle, and getting more omega-3s — among other benefits that a standard keto diet provides.
A low-carb pescatarian diet may be worth trying if you enjoy eating fish and seafood and vegetarian foods like veggies, fruits, eggs, and dairy.
It’s possible for you to feel overwhelmed in the beginning if you’ve never done keto or pescatarian before since these diets cut out food groups, specifically high-carb foods, poultry, and red meat.
Simple strategies, such as having a definitive food list, meal planning and prepping, and patience with the process, make this lifestyle sustainable.
Reach Your Health Goals With Keto
Now you know how combining the keto diet and pescatarian can provide many health benefits. Pescatarian Keto helps with weight loss, managing blood sugar, muscle building, getting more omega-3 fatty acids, and consistently getting nutrients.
If you need help starting Keto, try our Keto Kickstart. It’s our step-by-step program that helps you start and stay consistent with keto.
FAQs
Do ketogenic diets really suppress appetite?
Yes, ketogenic diets suppress appetite. During ketosis, feelings of hunger decrease, and grehlin (the hunger hormone) isn’t secreted as much.
What are the disadvantages of being a pescatarian?
Possible disadvantages of a pescatarian diet include mercury consumption, nutritional deficiency, and an increased grocery bill.
Fish is one of the primary protein sources in this diet, and many types of fish contain mercury that isn’t good to consume in excess. It is best to check your fish sources and purchase low-mercury fish.
Although a pescatarian diet offers improved nutritional intake compared to vegetarianism, it may still leave gaps in essential nutrients like iron, vitamin B12, calcium, and zinc.
Pescetarian eating can be costly if you buy only fresh fruits, veggies, and fish. Frozen fruits and vegetables are much cheaper and can be as healthy as fresh produce, so try balancing your shopping with frozen options to keep costs lower.
What are some reasons to choose a pescatarian diet instead of a vegetarian diet?
People often choose pescatarian over vegetarian diets because including fish and seafood significantly simplifies meeting the body’s nutritional needs.
Which is healthier: A Pescatarian or Mediterranean diet?
The Mediterranean diet is a healthier choice than the pescatarian diet. It offers a wider variety of foods that deliver nutrients not found in a pescatarian diet. It also provides significantly more health benefits, making it a superior option overall.
However, both are very healthy diets associated with a reduced risk of many chronic diseases.
Related: The Mediterranean Keto Diet: Food List, Sample Meal Plan, and Recipes