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How to follow a vegetarian keto diet

Concerns regarding a vegetarian and keto lyfestyle? Read on!…

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How to follow a vegetarian keto diet

The answer is yes! And the good news is the vegetarian Keto diet is incredibly easy to follow.

So, you have come across the keto diet and thought “ok, let me check it out”. “Hmm, wait a minute… beef, bacon and virtually zero carbs! But I am VEGETARIAN! If I can’t have carbs and don’t eat meat, what DO I eat?” Well, don’t panic yet, we got you covered.

The Ketogenic diet is an extremely low-carb diet that promises a whole host of different health benefits. Reducing carbohydrate intake and replacing it with fat is the main aim of this diet, which works by placing the body into a metabolic state called Ketosis. Proven to help many people to lose weight and improve their health, the diet is also recommended by Diabetes UK.

Although it has been around for a long time, the diet has very much taken off in recent years and there are now several versions, including the standard Ketogenic Diet, Cyclical Ketogenic Diet, Targeted Ketogenic Diet and the High-Protein Ketogenic Diet.

But can you follow this diet if you’re vegetarian? The answer is yes! And the good news is the vegetarian Keto diet is incredibly easy to follow.

We’ve created a helpful guide outlining everything that you need to know about the vegetarian Keto diet.

The Vegetarian Keto diet

The vegetarian take on the diet involves applying 5 simple steps to your everyday eating habits:

  • Restricting carbohydrates
  • Bulking up on protein
  • Eating 1 – 3 servings of vegetables twice a date
  • Using healthy oils instead of calorific dressings
  • Seasoning foods with lots of herbs and spices

What are the benefits of a Keto Vegetarian diet?

There are lots of benefits associated with this ground-breaking diet, meaning more people than ever before are adopting the Keto lifestyle.

Promotes weight loss –Research has shown that, on average, those following a Keto diet, can expect to loose 4.5 pounds per week.

Supports blood sugar control – This diet also helps to reduce HbA1c, controlling blood sugar levels.

Protects against chronic diseases – At the same time, Keto has also been proven to reduce the risk of a number of chronic diseases including heart disease, Parkinson’s, and even the growth of cancerous tumours.

Why should you restrict carbohydrates?

The main focus of this diet is to restrict carbohydrates in order for the body to reach a ketosis state and this is achieved by limiting a carb intake to only 20 gram per day. At the same time, you should also avoid low fat dairy products, starchy vegetables, and starchy fruits.

Incorporate protein into every meal

As part of this diet, it’s important to factor as much protein as possible into your meals, including low carb plant protein such as nuts and seeds (but go easy on those as the carbs in them add up quickly).

It is recommended that those on the Keto diet should aim to consume 1.2-1.7 grams of protein per kg of body weight. Of course, this will massively vary depending on your age, activity level, weight and body composition.

There are lots of different sources of protein that you can incorporate into your diet however, the most common for a vegetarian Keto diet are eggs, hemp seeds and Greek yogurt. All of these are easy to digest, rich in soluble fibre, and an excellent source of potassium, calcium and magnesium.

Greek yogurt is also great for gut health and immunity.

It is recommended that those on the Keto diet should aim to consume 1.2-1.7 grams of protein per kg of body weight. Of course, this will massively vary depending on your age, activity level, weight and body composition.

There are lots of different sources of protein that you can incorporate into your diet however, the most common for a vegetarian Keto diet are eggs, hemp seeds and Greek yogurt. All of these are easy to digest, rich in soluble fibre, and an excellent source of potassium, calcium and magnesium.

Greek yogurt is also great for gut health and immunity.

What other vegetarian protein sources can I eat?

  • Cottage cheese
  • Peanut and almond butter
  • Soft cheese
  • Hard cheese

You can also get a limited amount of protein from many different vegetables. And remember, vegetables are a core component of this diet, with experts recommending that you have at least 1-3 servings of low-carb vegetables, twice a day.

Here’s a breakdown of some of the most popular keto vegetables you can consume as part of this diet:

Cauliflower – Cauliflower is widely recognised as being a great source of Vitamin C and it is also in high in fibre.

Spinach – Spinach is rich in potassium, iron, and magnesium

Avocado – A real foodie’s favourite, Avocado is a rich source of potassium, iron, magnesium, and fibre

Sprouts – Brussels sprouts may not be for everyone but they are rich in foliate, Vitamin C, and potassium, making them a great Keto vegetable

Zucchini – is an excellent noodle substitute, providing plenty of Vitamin B6, Vitamin C, and potassium.

Why you should make sure that you always use healthy cooking oils

Many people fall into the trap of eating healthy food groups but cooking them in the wrong way, adding fat to your diet.

For example vegetable and seed oils are highly processed, contributing to most of the calories you are allowed within your diet plan. Instead, you should opt seed oils such as Canola oil and Sunflower oil for healthier options such as coconut oil, avocado oil, and olive oil.

Finally, the vegetarian Keto diet is not suitable for everyone, especially children, pregnant women and athletes who rely on a balanced diet for performance purposes.

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Keto Nation

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