Can you follow a keto diet as a vegetarian. How do you get enough protein on a vegetarian keto diet. What are the best low-carb plant-based protein sources. How many carbs should you eat on a vegetarian keto diet. What vegetables are allowed on a keto vegetarian diet.

The Basics of a Vegetarian Keto Diet

A vegetarian keto diet combines the principles of ketogenic eating with a plant-based lifestyle. This approach aims to achieve ketosis—a metabolic state where the body burns fat for fuel—while avoiding meat and fish. But is it possible to maintain ketosis without animal protein? Let’s explore the intricacies of this dietary approach.

What is ketosis?

Ketosis occurs when the body switches from using glucose as its primary energy source to burning fat and producing ketones. To enter and maintain ketosis, individuals typically need to restrict their carbohydrate intake significantly.

How many carbs can you eat on a vegetarian keto diet?

To achieve and maintain ketosis, most people need to limit their net carb intake to around 20 grams per day. This strict carbohydrate restriction means avoiding many common vegetarian protein sources such as quinoa, buckwheat, legumes, and pulses, as these foods are too high in carbs to be compatible with a ketogenic lifestyle.

Protein Sources for Vegetarian Keto Dieters

Obtaining adequate protein can be challenging for vegetarians following a keto diet. However, with careful planning, it’s possible to meet your protein needs while maintaining ketosis.

How much protein do you need on a vegetarian keto diet?

The recommended protein intake for most people on a keto diet ranges from 1.2 to 2.0 grams per kilogram of reference body weight. This typically translates to at least 70 grams of protein per day, depending on factors such as health conditions, body composition, activity level, and age.

Top vegetarian keto protein sources

• Eggs: 14 grams of protein and 1 gram of carbs per two large eggs
• Greek yogurt: 15-20 grams of protein and 4-7 grams of carbs per 6 ounces (170 grams)
• Hemp seeds: 9 grams of protein and 1 gram of net carbs per ounce (28 grams)
• Cottage cheese: 20 grams of protein and 6 grams of carbs per 6 ounces (170 grams)
• Hard and semi-hard cheeses: 7-8 grams of protein and 0.5-1.5 grams of carbs per ounce (28 grams)
• Soft cheeses: 4-6 grams of protein and 0-1 gram of carbs per ounce (28 grams)
• Peanut or almond butter: 7-8 grams of protein and 4 grams of net carbs per 2 tablespoons (32 grams)

Navigating Carbohydrate Restrictions on a Vegetarian Keto Diet

Successfully following a vegetarian keto diet requires careful attention to carbohydrate intake. Many plant-based foods that are staples in vegetarian diets are high in carbs and must be limited or avoided to maintain ketosis.

Which foods should be avoided on a vegetarian keto diet?

To keep carbohydrate intake low, vegetarian keto dieters should avoid or strictly limit:

• Grains and pseudograins (including quinoa and buckwheat)
• Legumes and pulses
• Milk
• Starchy vegetables
• Most fruits (except for small amounts of berries)

What vegetables are allowed on a keto vegetarian diet?

Low-carb vegetables that can be included in a vegetarian keto diet include:

• Leafy greens (spinach, kale, lettuce)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Zucchini and other summer squashes
• Bell peppers
• Asparagus
• Mushrooms

Balancing Nutrients on a Vegetarian Keto Diet

While it’s possible to follow a vegetarian keto diet, it requires careful planning to ensure all nutritional needs are met. Certain nutrients may be more challenging to obtain when combining vegetarianism with a ketogenic approach.

Which nutrients require special attention on a vegetarian keto diet?

Vegetarian keto dieters should pay particular attention to their intake of:

• Vitamin B12
• Iron
• Zinc
• Omega-3 fatty acids
• Calcium
• Vitamin D

Supplementation may be necessary to meet the requirements for some of these nutrients, especially vitamin B12, which is primarily found in animal products.

The Role of Soy in a Vegetarian Keto Diet

Soy products, such as tofu and tempeh, can be valuable protein sources for vegetarian keto dieters. However, there has been some controversy surrounding soy consumption.

Is soy safe for vegetarian keto dieters?

Research on soy consumption in humans is largely positive regarding safety and disease risk. While past concerns were raised about potential detrimental effects of soy isoflavones, these were primarily based on animal and test-tube studies.

Are there any precautions for consuming soy on a vegetarian keto diet?

For most people, moderate soy consumption appears to be safe. However, individuals with thyroid issues should be aware that large amounts of soy may interfere with thyroid hormone absorption. Those with hypothyroidism should take their thyroid medication separately from soy-heavy meals.

Meal Planning for a Vegetarian Keto Diet

Creating balanced meals that meet both ketogenic and vegetarian requirements can be challenging but is certainly achievable with proper planning.

What does a typical day of eating look like on a vegetarian keto diet?

A sample day on a vegetarian keto diet might include:

• Breakfast: Spinach and feta omelet with avocado
• Lunch: Greek yogurt bowl with hemp seeds, chia seeds, and a small serving of berries
• Dinner: Cauliflower rice stir-fry with tofu, bell peppers, and coconut oil
• Snacks: Celery sticks with almond butter, or a small portion of mixed nuts

Potential Benefits and Challenges of a Vegetarian Keto Diet

Combining vegetarianism with a ketogenic approach may offer unique benefits, but it also comes with specific challenges.

What are the potential benefits of a vegetarian keto diet?

Potential benefits may include:

• Weight loss
• Improved blood sugar control
• Reduced risk of certain chronic diseases
• Lower environmental impact compared to meat-based keto diets

What challenges might vegetarian keto dieters face?

Challenges of this dietary approach can include:

• Limited food choices
• Difficulty meeting protein requirements
• Potential nutrient deficiencies
• Social challenges when dining out or with others

Implementing a Vegetarian Keto Diet: Practical Tips

Successfully following a vegetarian keto diet requires careful planning and attention to detail. Here are some practical tips to help you get started:

How can you ensure success on a vegetarian keto diet?

1. Plan your meals in advance to ensure balanced nutrition
2. Incorporate a variety of low-carb vegetables to maximize nutrient intake
3. Use healthy oils for cooking and in salad dressings
4. Experiment with different herbs and spices to add flavor to your meals
5. Consider tracking your food intake to ensure you’re meeting your macronutrient goals
6. Consult with a healthcare professional or registered dietitian before starting any new diet

A vegetarian keto diet can be a viable option for those looking to combine the potential benefits of ketosis with a plant-based lifestyle. While it requires careful planning and attention to nutrient intake, many individuals find success with this approach. As with any significant dietary change, it’s important to consult with a healthcare professional before embarking on a vegetarian keto journey to ensure it’s appropriate for your individual health needs and goals.

How to Follow a Healthy Vegetarian Keto Diet – Diet Doctor

Here is our 5-step action plan for eating a well-formulated vegetarian-keto diet. Scroll down to read everything, or click on a specific step to jump ahead.

1. Reduce carbohydrates
2. Include protein
3. Eat 1 to 3 servings of vegetables at least twice a day
4. Use healthy oils for cooking and when making salad dressings
5. Season your food with different herbs and spices

1. Reduce carbohydrates

In order to get into ketosis and remain there, it’s best to limit your net carb intake to 20 grams per day.⁹ This means you’ll need to avoid many popular vegetarian protein sources, such as quinoa, buckwheat, legumes, and pulses. These foods are too high in carbs to be part of a ketogenic lifestyle for most people.

Also be sure to steer clear of milk, starchy vegetables, and fruits, other than perhaps a small amount of berries.

2. Include a high-quality protein source at every meal

As discussed earlier, with few exceptions, only the protein in animal products contains all nine essential amino acids in the amounts your body needs. ¹⁰

Combining keto-friendly, low-carb plant proteins, such as nuts and seeds, with animal protein sources like dairy and eggs can improve the protein quality of a vegetarian diet.

At Diet Doctor, we recommend that most people aim for 1.2 to 2.0 grams of protein per kilo of reference body weight.¹¹ That usually comes out to at least 70 grams of protein on a keto diet per day, depending on health conditions, body composition, activity level, and age.

How much do you need? Use the simple chart below to find out what your minimum daily protein target should be, based on your height.¹²

The indicated goal represents the middle of the recommended protein intake range. For a more detailed discussion of protein requirements, see our evidence-based guide, How much protein should you eat?

Minimum daily protein target

Our top 3 vegetarian proteins

1. Egg: Contains high-quality, easily digestible protein; provides choline which has been associated with better brain function¹³; extremely versatile and economical. 14 grams of protein and 1 gram of carb per two large eggs
2. Greek yogurt: Rich in protein; excellent source of calcium, potassium, and magnesium; provides probiotics that are potentially beneficial for gut health and immunity.¹⁴ 15 to 20 grams of protein and 4 to 7 grams of carbs per 6 ounces (170 grams)
3. Hemp seeds: High in protein; rich in soluble fiber; great source of magnesium, potassium and omega-3 fatty acids. 9 grams of protein and 1 gram of net carb per ounce (28 grams)

Other great keto vegetarian protein sources

• Cottage cheese: 20 grams of protein and 6 grams of carbs per 6 ounces (170 grams)
• Parmesan and Romano cheese: 9 to 10 grams of protein and 1 gram of carb per ounce (28 grams)
• Hard and semi-hard cheese (cheddar, gouda, provolone, Swiss, etc.): 7 to 8 grams of protein and 0.5 to 1.5 gram of carbs per ounce (28 grams)
• Soft cheese (Brie, Camembert, feta, blue cheese, queso blanco, etc. ): 4 to 6 grams of protein and 0 to 1 gram of carb per ounce (28 grams)
• Peanut or almond butter: 7 to 8 grams of protein and 4 grams of net carbs per 2 tablespoons (32 grams)

Keep in mind that you’ll get small amounts of protein from vegetables as well. Most vegetables provide about 2 grams of protein per cup.

We recommend getting most of your protein through minimally processed food rather than through protein powders, bars, or shakes. Whole foods are more likely to have needed micronutrients and less likely to contain fillers you don’t need.

What about soy?

Soy products, such as tofu, are an excellent source of plant-based protein. In the past, concerns were raised about possible detrimental effects of soy isoflavones, based mainly on animal and test-tube studies.¹⁵ However, the research on soy when consumed by humans is mainly positive regarding safety and disease risk.¹⁶

When it comes to the thyroid gland, soy doesn’t seem to cause problems for people with normal thyroid function. But there is conflicting evidence regarding whether people with subclinical (borderline) hypothyroidism are likely to progress to more overt hypothyroidism if they consume a lot of soy.¹⁷ The risk appears to be low, and getting adequate dietary iodine should reduce this already low risk even further.¹⁸ The best low-carb vegetarian sources of iodine include iodized salt, seaweed, and yogurt.

Larger amounts of soy may interfere with thyroid hormone absorption, so people with hypothyroidism should take their thyroid medication separately from a soy-heavy meal. Given that levothyroxine (the most commonly prescribed form of thyroid hormone) is usually taken 30-60 minutes prior to a meal, most people with hypothyroidism will find this advice easy to follow. However, because some of the absorbed levothyroxine circulates back and forth between the intestines and liver, the constant presence of soy in the gut in people who consume it multiple times per day could bind to levothyroxine and interfere with its overall absorption more significantly. ¹⁹

Studies have also examined whether soy has any effect on sex hormones in both men and women. Although initial animal and test-tube studies suggested cause for concern, most human studies have shown either very small or no effects on sex hormones and reproductive health. This includes conflicting data regarding decreased male and female fertility, as well as early female puberty.²⁰

If you want to avoid animal products on a keto or low-carb diet, the benefits of soy seem to outweigh the risks.²¹

Soy protein options

• Tofu (extra firm): 24 grams of protein and 3 grams of net carbs per 8 ounces (240 grams)
• Edamame (green soybeans): 19 grams of protein and 6 grams of net carbs per 5.5 ounces (155 grams)
• Tempeh: 18 to 20 grams of protein and 7 grams of net carbs per 3.5 ounces (100 grams)
• Natto: 18 to 20 grams of protein and 7 grams of net carbs per 3. 5 ounces (100 grams)

3. Have one to three servings of very low-carb vegetables at least twice a day

There are plenty of keto-friendly vegetables that taste delicious, provide a nice dose of fiber, and help you to meet your daily micronutrient needs.

Our top 5 keto vegetables

1. Spinach: rich in iron, potassium, and magnesium, with 1 gram of net carb per serving
2. Zucchini: a good source of vitamin B6, vitamin C, and potassium, as well as a fantastic noodle substitute, with 3 grams of net carbs per serving
3. Avocado: (technically a fruit) excellent source of potassium, magnesium, and fiber, with 2 grams of net carbs per serving
4. Brussels sprouts: rich in vitamin C, potassium, and folate, with 5 grams of net carbs per serving
5. Cauliflower: a great source of vitamin C and fiber and the perfect keto-friendly sub for mashed potatoes and rice, with 4 grams of net carbs per serving

For more tips on what low-carb vegetables to eat, check out our low-carb vegetable guide.

4. Use healthy oils for cooking and when making salad dressings

Natural fats improve food’s texture and can help you stay full and satisfied for hours. In addition, they’re necessary for proper absorption of the fat-soluble vitamins A, D, E, and K.

Since fats contribute most of your calories on a keto diet, it’s important to choose healthy, natural keto fats and condiments, such as butter, ghee, coconut oil, olive oil, and avocado oil for meal preparation and at the table.²²

Although the data regarding vegetable and seed oils and their health effects are inconclusive, as a general policy we recommend focusing on less processed foods closer to their natural source.²³

5. Season your food with different herbs and spices

Cooking with herbs and spices can help increase variety on a vegetarian diet. What’s more, they’re an additional source of micronutrients and provide very few net carbs. Besides the more common ones like basil, rosemary and cinnamon, experiment with some you haven’t tried as well. You may find a few new favorites!

The Vegetarian Keto Diet – Kevin’s Natural Foods

• Keto without meat?
• Can vegetarians get into ketosis?
• Principles of vegetarian keto
• Gimme protein, hold the carbs
• Healthy fats O’ healthy fats
• Top keto vegetarian diet foods
• Vegetarian gaining weight
• Is a vegan keto diet possible?

Can you go keto without meat?

Vegetarianism and the keto diet are independently very popular eating styles. Both are commonly used for weight loss but are restrictive in different ways.

Beginning with what is keto diet, the keto diet is a low-carb diet, limiting your carb intake to near-zero. The vegetarian diet, of course, prohibits all meat, but it typically allows plenty of carbohydrates from starchy vegetables and grains.

People may adopt a vegetarian diet for a variety of reasons: an ethical objection to the meat industry, a desire to eat nutrient-dense foods, cultural practice, etc.

Keto dieters commonly switch to the diet to lose weight, but as we’ve discussed in the previous blogs, there are many reasons one might switch to eating keto: blood sugar control, epileptic seizure mitigation, increased energy, etc.

It’s plain to see that while these diets are distinct, there is possible overlap, and one may find themselves wanting to eat keto, but do so without eating meat.

Check out this our vegetarian-friendly Brussel sprouts with a Balsamic glaze:

Tender chicken breast strips paired with a vibrant Piccata sauce made with garlic, capers, and a hint of lemon.

Brussels Sprouts

Can vegetarians get into ketosis?

Yes. These diets are not mutually exclusive and, with proper planning, you can build a high-fat low-carb diet that keeps you in ketosis without eating meat, seafood, or poultry.

The main idea is to include protein-packed veggies and pair them with high-quality fats. If you can get the proportions correct, you can eat a delicious vegetarian keto diet.

Principles of vegetarian keto

To set the stage for our keto vegetarian diet, let’s cover the essential rules that our plan will have to abide by.

The standard ketogenic diet uses these macros for daily calories: 70% fats, 25% protein, >5% carbs.

But a lot of those fat calories often come from the meat. For instance, a fatty cut of beef gives you not only protein but plenty of fats as well.

This can make it more difficult to eat a vegetarian keto diet, replacing not only the protein but part of the healthy fats with plant-based alternatives.

No grains

While other vegetarian diets can compensate with whole grains, quinoa, and pulses, the vegetarian keto diet doesn’t have this luxury. There will be no rice bowls on this diet (unless, of course, you mean cauliflower rice!)

Gimme protein, hold the carbs

If you’re trying to eat a healthy vegetarian keto diet, it’s important that you prioritize protein in your vegetable choices without choosing veggies with a high carb count.

For instance: potatoes are packed with nutrients, but have far too many carbs to be included in a ketogenic diet.

Spinach, on the other hand, has only 1g of carbs per 100g serving but is absolutely packed with protein.

Consider these other low-carb veggies:

• Broccoli
• Mushrooms
• Kale
• Cauliflower
• Zucchini
• Bell Peppers

Protein alternatives

Additionally, tofu and tempeh may play an important role in your vegetarian keto diet. Make sure you aren’t buying a variety high in carbs.

The versatility of these products is the real winner. You can fry, grill, and stew them, controlling their flavor with spices and other ingredients.

An eggcellent exception

There are different degrees of vegetarianism. If you, like the majority of American vegetarians, can still consume dairy and eggs, you’re in luck.

Eggs are a wonderful source of protein and healthy fats, as an addition to other meals or as a standalone snack!

Hard-boil a batch and keep them in the fridge for a quick and protein-packed munch.

Starch-less veggies

The hardest thing about a healthy vegetarian keto diet is the restriction of popular veggies that simply contain too many carbs to be eaten.

Here’s a list of vegetables that should be avoided if you want to eat a keto diet:

• Yams (or sweet potatoes)
• Beets
• Carrots
• Parsnips

Legumes, too

These popular legumes should be avoided as well:

• Beans
• Peas
• Lentils
• Chickpeas

Healthy fats O’ healthy fats 

If you’ve been reading up on the keto diet, you know that nutrient-dense healthy fats are a critical element in any successful meal plan.

Remember – a healthy diet doesn’t have to be a low-fat diet.

It’s no different for the vegetarian keto diet, and the lack of meat or seafood increases the need for fats to substitute for the naturally occurring varieties found in animal products.

Here are some suggestions of vegetarian fat sources that could play an important role in your diet:

• Olive oil
• Coconut oil
• Avocado oil
• MCT oil

Cook with these oils, or use them to top salads and dishes, adding tons of great fats and nutrients to your meals.

Top keto vegetarian diet foods

Now that we’ve covered some essential facets of a healthy vegetarian keto diet, let’s cover some of the best foods to incorporate into your meal plan.

You need to avoid nutritional deficiencies on this diet, a pitfall of traditional keto diets that vegetarian options are even more exposed to. These foods will help you get the vitamins and minerals you need without breaking ketosis.

Dairy dreams

Certain nutrient-dense dairy products are great tools for a vegetarian keto diet.
Greek yogurt

The full-fat, non-sugared varieties of Greek yogurt are great basis for a keto diet breakfast, providing protein and good fats.

Hard cheeses

Cheese is famously a key component of ketogenic diets. To keep it low-carb, opt for the harder cheeses (though some soft cheeses, like brie, are acceptable). Great as a snack or included with a meal.

Nut butter

While the traditional keto diet has plenty of protein, vegetarian keto needs a boost in this department. Butter from peanuts or almonds is a great option, packed with protein. Just make sure you get a low-carb variety!

Brussels sprouts

Another staple in keto diets, brussels sprouts are full of nutrients and very low in carbs, and they can be prepared many different ways!

Are bananas keto?

Unfortunately, no. Bananas, along with most fruits, contain too many carbs to be used in your vegetarian keto diet.

Here’s a (non-exhaustive) list of the fruits that can’t be eaten:

• Apples
• Oranges
• Pears

Some berries (like blueberries; raspberries, blackberries, and strawberries are ok in moderation)

Lemons and limes are relatively low in carbs, so they can be eaten on a ketogenic diet.

Why am I gaining weight as a vegetarian?

Ketogenic diet plans can be powerful tools for weight loss. So can vegetarianism. So why, you ask, might you be gaining weight on a vegetarian diet?

The truth is that weight loss works on a simple mechanism: a calorie deficit. If you’re eating more calories than you burn, you’ll gain weight.

A common mistake in vegetarian diets is that, without meat, cravings are satisfied by large helpings of carbs! Eating a lot of bread, pasta, or rice, no matter how many veggies you pair it with, will lead to weight gain.

Our Cauli and Cheese is the vegetarian delight you need, check it out:

Tender chicken breast strips and sous-vide vegetables paired with a soy-free teriyaki sauce made with coconut aminos, ginger, and garlic.

Cauli & Cheese

Is a vegan keto diet possible?

Celebrated for its health benefits, the vegan diet is even more restrictive than vegetarian diets, completely eliminating animal products.

The good news is, yes, a vegan ketogenic diet is possible, it’s just more difficult. Without the help from dairy and eggs, getting enough protein and vitamins and minerals will pose a challenge. You might consider adding an organic nutritional supplement to your daily routine to compensate for this.

Conclusion

In this blog, we’ve established that vegetarian (and even vegan) keto diets are possible, they just require a bit of extra work compared to non-vegetarian keto. For delicious keto recipes, head over to Kevin’s recipes page. It’s never been easier to eat well.

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Benefits, risks, food lists and more

Vegetarian and ketogenic diets have been widely studied for their health benefits.

The ketogenic, or keto, diet is a high-fat, low-carbohydrate diet that has become especially popular in recent years. Although it usually contains animal products such as meat, fish and poultry, it can be adapted to a vegetarian diet.

This article will tell you everything you need to know about the vegetarian keto diet.

• Diet Basics
• Benefits
• Drawbacks
• Foods to Eat
• Foods to Avoid
• Meal Plan

9002 3 What is a Vegetarian Keto Diet?

The Vegetarian Keto Diet is a meal plan that combines aspects of vegetarianism and the keto diet.

Most vegetarians eat animal products such as eggs and dairy but avoid meat and fish.

Meanwhile, the ketogenic diet is a high-fat diet that limits carbohydrate intake to 20-50 grams per day. This ultra-low carb intake causes ketosis, a metabolic state in which your body begins to burn fat for fuel instead of glucose.

On a traditional ketogenic diet, about 70% of your daily calories should come from fat, including sources such as oils, meat, fish, and low-fat dairy products.

However, the vegetarian keto diet excludes meat and fish, relying instead on other healthy fats such as coconut oil, eggs, avocados, nuts and seeds.

General Information: The Vegetarian Keto Diet is a high-fat, low-carb diet that eliminates meat and fish.

Health Benefits of a Vegetarian Keto Diet

While no research has examined the specific benefits of a vegetarian keto diet, there are many studies looking at the two parental diets.

Promotes weight loss

Both vegetarian and ketogenic diets are associated with weight loss.

One large review of 12 studies found that those on a vegetarian diet lost an average of 4.5 pounds (2 kg) more over 18 weeks than non-vegetarians.

In addition, in a 6-month study of 74 people with type 2 diabetes, vegetarian diets reduced both fat mass and weight more effectively than traditional low-calorie diets.

We offer you:
No Carbohydrate Diet: Advantages, Disadvantages and Food List

Similarly, a 6-month study of 83 obese people found that the keto diet led to significant weight and body mass index (BMI) reductions, with an average weight loss of 31 pounds (14 kg).

The high amount of healthy fats in this diet can also keep you feeling full longer to reduce hunger and appetite.

Protects against chronic diseases

Vegetarian diets have been associated with a reduced risk of several chronic diseases.

Research has linked them to a lower risk of cancer and improved levels of several risk factors for heart disease, including BMI, cholesterol, and blood pressure.

The keto diet has also been studied for its impact on disease prevention.

In a 56-week study in 66 people, the keto diet resulted in significant reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease.

Other studies show that this diet may keep the brain healthy and help treat Parkinson’s and Alzheimer’s.

Animal and test-tube studies also indicate that the keto diet may reduce the growth of cancerous tumors. However, more research is needed.

Supports blood sugar control

Vegetarian and keto diets each support blood sugar control.

A review of six studies linked vegetarian diets to significant reductions in HbA1c, a marker of long-term blood sugar control.

We offer you: The Vegetarian Diet: A Beginner’s Guide and Meal Plan

What’s more, a 5-year study of 2,918 people found that switching to a vegetarian diet reduced their risk of developing diabetes by 53%.

Meanwhile, a keto diet can improve your body’s blood sugar regulation and increase your sensitivity to insulin, a hormone involved in blood sugar control.

In a 4-month study on 21 people, following a keto diet reduced HbA1c levels by 16%. Impressively, 81% of participants were able to reduce or stop their diabetes medication by the end of the study.

General Information: Both vegetarian and keto diets have been shown to increase weight loss, maintain blood sugar control, and protect against several chronic diseases. Keep in mind that no research specifically looks at the vegetarian keto diet.

Potential downsides to the vegan keto diet

The vegan keto diet has a few downsides to consider as well.

May increase your risk of nutritional deficiencies

A vegetarian diet requires proper planning to ensure that you meet your nutritional needs.

Research shows that these eating patterns tend to be low in important nutrients, including vitamin B12, iron, calcium, and protein.

The vegetarian keto diet is even more restrictive because it restricts several nutrient-rich food groups such as fruits, legumes and whole grains – this further increases your risk of nutritional deficiencies.

Carefully monitoring your nutrient intake and eating a variety of healthy, whole foods can help you get the vitamins and minerals your body needs.

Supplementation can also help – especially for nutrients often lacking in a vegetarian diet, such as vitamin B12.

Here’s to you: The Carnivore Diet: Advantages, Disadvantages, and Sample Menus

May Cause Flu-Like Symptoms

Going into ketosis can cause numerous side effects, sometimes referred to as the keto flu.

Some of the most common symptoms include:

• Constipation
• headaches
• fatigue
• difficulty sleeping
• muscle cramps
• mood changes 90 011
• nausea
• dizziness

Notably, these side effects usually go away within a few days. Getting enough rest, hydration, and regular exercise can help relieve your symptoms.

Not suitable for certain populations

Because the vegetarian keto diet is highly restrictive, it may not be the best option for everyone.

In particular, children and women who are pregnant or breastfeeding should avoid it as it may limit several nutrients vital for proper growth and development.

It may also not be suitable for athletes, those with a history of eating disorders, or people with type 1 diabetes.

If you have any underlying medical conditions or are taking any medication, talk to your doctor before starting this diet.

General Information: Vegetarian keto diet may cause short-term side effects, lack important nutrients, and may not be suitable for children or pregnant or breastfeeding women.

Foods to Eat on a Vegetarian Keto Diet

A healthy vegetarian keto diet should include a variety of non-starchy vegetables, healthy fats, and protein sources such as:

• Non-starchy vegetables: spinach, broccoli, mushrooms, cabbage, cauliflower, zucchini and bell peppers.
• Healthy fats: olive oil, coconut oil, avocado, MCT oil and avocado oil.
• Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios and Brazil nuts
• Seeds: chia, hemp, flax and pumpkin seeds hop oil: almond, peanut, pecan and hazelnut oils
• Complete dairy: milk, yogurt, and cheese
• Protein: eggs, tofu, tempeh, spirulina, natto, and nutritional yeast
• Low-carb fruits (in moderation): 9003 8 berries, lemons and limes.
• Herbs and seasonings: basil, paprika, pepper, turmeric, salt, oregano, rosemary and thyme.

General Information: A vegetarian keto diet should include plenty of healthy fats, non-starchy vegetables, and plant-based protein.

Foods to avoid on a vegan keto diet

On a vegan keto diet, you should avoid all meat and seafood.

We offer you:
Vegetarian Weight Loss Food List and Meal Plan

High carbohydrate foods such as grains, legumes, fruits and starchy vegetables are only allowed in small amounts, as long as they fit into your daily carbohydrate intake.

You should exclude the following foods:

• Meat: beef, pork, lamb, goat and veal
• Poultry: chicken, turkey, duck and goose

900 10 Fish and shellfish: salmon, tuna, sardines, anchovies and lobsters

Here are some foods you should limit:

• Starchy vegetables: potatoes, sweet potatoes, beets, parsnips, carrots and sweet potatoes.
• Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice and energy drinks
• Cereals: bread, rice, quinoa, oats, millet, rye, barley, buckwheat and pasta
• Legumes : beans, peas, lentils and chickpeas.
• Fruit: apples, bananas, oranges, berries, melons, apricots, plums and peaches.
• Condiments: barbecue sauce, honey mustard, ketchup, marinades and sweetened salad dressings
• Processed foods: breakfast cereals, muesli, chips, biscuits, crackers and pastries
• Sweeteners: brown sugar, white sugar, honey, maple syrup and agave nectar.
• Alcoholic beverages: beer, wine, and sweetened smoothies

General: The vegetarian keto diet eliminates all meat while limiting high-carbohydrate foods such as starchy vegetables, sugary drinks, cereals, and fruits.

Vegetarian Keto Diet Sample Meal Plan

This 5-day Sample Meal Plan will help you get started on a vegan keto diet.

Monday

• Breakfast: smoothie with full fat milk, spinach, peanut butter, MCT butter and whey protein chocolate powder
• Lunch: zucchini noodles with tempeh meatballs and avocado cream sauce
• Dinner : coconut curry cooked with olive oil, mixed vegetables and tofu

Tuesday

• Breakfast: scrambled eggs with coconut oil, cheese, tomatoes, garlic and onions
• Lunch: cauliflower crust pizza with cheese, chopped mushrooms diced tomatoes, olive oil and spinach
• Dinner: salad with mixed greens, tofu, avocado, tomato and bell pepper.

Wednesday

• Breakfast: Tofu scrambled with olive oil, mixed vegetables and cheese
• Lunch: Macaroni with cauliflower and cheese with avocado butter, broccoli and tempeh bacon
• Dinner: frittata with coconut oil, spinach, asparagus, tomato and feta

90 045 Thursday

• Breakfast: Greek yogurt with walnuts and chia seeds
• Lunch: taco salad wraps with walnut and mushroom meat, avocado, tomato, cilantro, sour cream and cheese.
• Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach and garlic

Friday

• Breakfast: Keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon and peanut butter.
• Lunch: baked egg and avocado boats topped with chives, coconut bacon and paprika
• Dinner: Cauliflower fried rice cooked with coconut oil, vegetables and tofu

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Vegetarian keto snacks

Here are some simple snacks you can enjoy between meals:

We offer you: Ketogenic diet for weight loss and metabolic disease control

• zucchini chips
• celery with peanut butter
• roasted pumpkin seeds
• linseed crackers chopped cheese
• mixed nuts
• chia seed pudding topped with unsweetened coconut
• carrots with guacamole
• whipped cream with blackberries
• Full-fat cottage cheese with black pepper
• Full-fat Greek yogurt with walnuts

General Information: This sample menu provides some simple meal and snack ideas that you can enjoy on a vegetarian keto diet.

Summary

The Vegetarian Keto Diet is a high-fat, low-carb diet that eliminates meat and seafood.

Independently, vegetarian and keto diets can promote blood sugar control, weight loss, and a host of other benefits.

However, this diet may increase your risk of nutritional deficiencies and has not been studied on its own.

However, if you’re a vegetarian and interested in trying keto – or if you’re already on keto and curious about going meat-free – you can definitely combine both.

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15 awkward questions for a vegetarian | Lunch on Irk.ru: restaurants, cafes, bars of Irkutsk

Are you a vegetarian?! What happened to you?

Anastasia (she gave up meat 10 years ago):
— This is an old tragic story (well, stop patting me on the shoulder sympathetically). I just read a few articles, watched a couple of documentaries, visited production farms, and realized that for the most part, I love animals a little more than people.

Ekaterina (she gave up meat 5 years ago):
– I must say, they didn’t contact me with this wording. But many acquaintances, having learned that I do not eat meat, beat around the bush for several months, afraid to ask this uncomfortable (rather for them) question.

But in vain, I could easily explain that I just got tired of it. Due to an exacerbated chronic disease, I had to take a huge number of drugs with quite serious side effects, including those from the digestive system. As a result, the body stopped accepting heavy-to-digest beef and pork and persistently demanded vegetables, fruits, and dairy products. Thus, chicken and fish remained among the sources of animal protein in my diet. About six months after the exacerbation, I still ate chicken, but then I just got tired of it, and I stopped eating it too.

Alina (she gave up meat 15 years ago):
– In the tenth grade I had a teenage yoga camp. For the experiment, we didn’t eat meat for several days, did yoga and breathing practices, and it dragged me so much that even now, when I’m in my early 30s, I don’t eat meat and do yoga every morning. It helps me keep myself in good shape and keep the regime.

Daria (she gave up meat 11 years ago):
– In 2009, my friend and I decided to stop eating meat: we felt sorry for the animals. Maybe it was teenage maximalism, but we still live like that.

Is your whole family like this?

Ekaterina:
– No. I am the only person in my family who does not eat meat. But I cook it and do not run from the table screaming at the sight of a steak or barbecue. Relatives see no reason for concern. Of course, my mother (this is my mother) was worried at first, but now she practically does not eat meat herself. This is her choice, I did not conduct any propaganda.

Daria:
– No, in my whole big family, only me and my mother are “like that”. At first, my mother was horrified by my decision, but a couple of years ago, after watching films about animal husbandry (I tried to show them to her back in 2009), refused meat.

Do you feel sorry for the animals or what?

Alina:
– By the way, no, that’s not the point. I’m just more comfortable not eating meat.

Daria:
— First of all, yes. Man does so many horrors with people, with animals, and with nature. I would like to not take part in this as much as possible and not support cruelty. Secondly, in 10 years she has become so unaccustomed to meat that she generally ceased to consider it as a food option.

Anastasia:
– Sorry for the animals. And I feel sorry for people, those who are negligent about their health and put into their mouths everything that they are offered by grocery shelves in the mass market.

Ekaterina:
– I repeat: this was not the reason for changing my diet. But, of course, I feel sorry for the animals. Everyone knows what path the conditional cutlet goes to their table. And the statement “the cutlet was specially grown for us to eat it” from childhood did not fit in my head a little. How can you kill your favorite cow Zorka to eat?

Where do you get protein from? Can you fish? And the shrimp?

Alina:
– Classical vegetarianism excludes any food of animal origin, including fish and seafood. But I believe that in addition to vegetable fats and proteins, my body needs animal fats and proteins. I find them in dairy products and eggs. In addition to them, there are legumes rich in protein, some types of algae and cereals, nuts, seeds.

Anastasia:
– I really liked the wording of the question: “Can I ..?”. Everything is possible that is not limited by law and social norms, the rest is morality and principles. This is my lifestyle, my diet (if it is more convenient to perceive this life position), I chose it myself, and, of course, I care about a balanced diet. Proteins are not only of animal origin, but also of vegetable origin (I prefer beans, lentils, chickpeas and nuts).

Can I have sausage? There is almost no meat there.

Daria:
– I stopped eating sausages long before switching to vegetarianism. Well, it doesn’t taste good to me. And even if I ate meat, then sausage would hardly be present in my diet.

Ekaterina:
– As a friend of mine (not a vegetarian, of course) says, it’s better to buy a kilogram of meat and cook it than to eat a sausage made from some unknown source. Here I agree with him. Even before my vegetarianism, the sight of sausage did not make me want to eat it.

What about dairy products and eggs? Why, for example, vegans do not eat them, while animals give it all of their own free will?

Anastasia:
– Try visiting a dairy farm or a chicken farm. Okay, don’t visit, look at the photos and read about the production processes – the phrase “give freely” will disappear by itself. Vegans are responsible for the issue of food ethics: in order to produce milk in volumes that satisfy humanity, it is necessary to breed a huge number of animals (and what to do with them after collecting milk?). Vegans do not support such methods and, accordingly, do not consume animal products.

Daria:
— Don’t think that a cow and a sheep live on a farm and are loved there, milked neatly, sometimes trimmed. And then we can buy products of this careful attitude in the supermarket. Mass animal husbandry is violence and, ultimately, murder.

Perhaps there are farms like those in the cartoon “Keep Your Hoof” somewhere, but are there many of them throughout the country? I think no. At its best, it’s Chicken Run. At its best.

Aren’t animals meant to be eaten? Predators eat animals, and humans are predators.

Ekaterina:
– Well, yes, a predator behind a computer monitor. Even if we divide animals into predators and herbivores, then a person is more likely then an omnivore. And I want to believe that a person is still not an animal, and that at our level of development, with a humane view of the world around, it is no longer necessary for someone to die for the sake of my dinner. And let’s immediately omit comments about the “killing” of grass, cucumber or celery stalk.

Daria:
– Oh, no, please! So many studies have now appeared on this topic. People who really want to figure it out will go, read it, and then decide what to do. And those who care about the lantern, let them continue to live in peace, reveling in the fact that they are predators. Ned Stark (God bless him) has a good position: “Sentenced someone to execution – bring the sword itself.” I just can’t kill a living creature to eat it later. And I personally hate to kill by proxy. I don’t know what will happen during the apocalypse, but until the remnants of civilization have left this world, my position is this.

Vegetarianism is not harmful? I read somewhere that it is harmful…

Alina:
– Unbalanced nutrition, fanaticism and ignorance in this matter are harmful. If you eat only fruits or only meat, your body will not thank you. A balanced ratio of proteins, fats and carbohydrates and a variety of food are important.

Ekaterina:
– I can only answer this question based on personal experience. My physical condition improved after switching to vegetarianism: my weight returned to normal, there is no heaviness after eating. A couple of times, according to the analyzes, hemoglobin was slightly underestimated. But the reasons for this may be different. By the way, I am glad that the doctors for all this time have never twisted at the temple, hearing about my nutrition. The therapist, after listening to my position, gave a couple of recommendations on what to add to the weekly set of products.

Is it possible to survive in our climate without meat?

Alina:
– No problem at all. Nowadays, with a huge assortment of food in supermarkets, you will not be lost.

Daria:
– What about the climate? I have a Columbia jacket with a membrane, without fluff – very warm. 2020 is in the yard, so many smart aunts and uncles are trying for the benefit of all living beings, it’s a sin not to use it.

Do you wear leather and fur clothes?

Anastasia:
— I don’t wear fur, I don’t support the fur industry (fur on the hood of a jacket, fur key rings, etc. also count). I have leather items – this is a wallet and autumn-spring shoes. In the modern world of abundance of clothes, I try to make a choice in favor of leatherette and natural plant materials.

Ekaterina:
– I don’t wear fur. Well, I just don’t like them and never have. To be honest, here I still cringe at the thought that this coat is made of thirty minks or chinchillas. I like them better alive. About shoes. I have seven pairs of sneakers in my wardrobe. But there are boots, and, yes, they are leather. Leather shoes are still more durable: while wearing one pair of leather shoes, I wear three pairs of leatherette, and this is already irrational consumption. And be that as it may, the leg breathes in leather shoes, and eco-leather shoes are unreasonably expensive, in my opinion.

Will we have enough plant resources if everyone becomes vegetarian?

Anastasia:
— Let’s try. I’m betting enough is enough!

Ekaterina:
– Will we have enough animal resources? It seems to me that humanity exterminates animals around the world many times faster than fields of buckwheat and beans, for example. In addition, I have always had my own renewable plant resource in the form of a summer cottage. And believe me, there is a lot of food there, there would be a desire to grow it all and master it.

If you were on a deserted island and there was nothing to eat but meat, would you eat it? What if you were paid a million dollars to eat a piece of beef?

Daria:
– Is it just meat on the island? And grass from meat, and fruits, and water? It seems to me that even the biggest meat lover after a couple of days on the island will begin to get upset. And the contact of a philanthropist who distributes millions in dollars for some useless activity would probably be useful to me.

Anastasia:
— This is my favorite! When questions of life principles and survival are mixed. To survive on a desert island, yes, I would. A million dollars, I think. Although yes, I would definitely eat and give this million to the development of plant production and informing the population about the advantages of plant nutrition.

How will you feed your child?

Anastasia:
– I think that breastfeeding is about a year, and then – according to the standard scenario. I made a decision to give up meat for myself, I can’t (and don’t want to) do it for others. Yes, I can influence the decision of others, but I will never force them to make a choice in favor of giving up meat. By the way, my young man eats meat, but more often he chooses plant foods and fish.

Ekaterina:
– First of all, if the absence of animal protein will negatively affect my pregnancy, I will certainly introduce it into my diet. Although I know mothers who calmly gave birth and raised children already in vegetarianism. Secondly, I will feed the child with everything, I will not protect him from meat: after all, this is a growing organism. Yes, and he will have grandparents who, no, no, but they will feed him a cutlet. When he grows up, he will make a choice of what to eat and in what quantities.

Are you annoyed by meat eaters? Do you condemn them? If I eat steak next to you, will you come out?

Alina:
– I never forced anyone to give up meat, I never wrinkled my nose when they cooked barbecue in front of me. My husband is a meat eater and I can easily be in the kitchen when he fries cutlets.

Daria:
– Only those who find out that I don’t eat meat start poking their fingers at me. Or they try to convince them of my position. Or ask a question about a desert island. In short, it infuriates when they call for a dialogue, not even going to try to hear what I’m talking about.

I don’t open the door with my foot and yell at everyone in the room that I’m a vegetarian. Usually people only find out about it if they notice and ask. Most of my friends and acquaintances eat meat. My husband eats meat. Do they annoy me? Sometimes very. But not for meat.

How are you? Ahh, well, you have it because you don’t eat meat!

Alina:
– By the age of 30, I really had a certain number of chronic illnesses. However, communicating with my peers, meat eaters or vegans, I realized: everyone has problems, alas. You can be exceptionally healthy by having good genetics, living in an ecologically clean place, eating quality balanced food, playing sports and not having bad habits. But, alas, we do not live in a perfect world.

Ekaterina:
– Yes, most often I hear this from my friends when I complain that my feet are cold. Anemia? No, according to the analysis everything is normal. My feet have been cold since childhood.