Vegetarian and ketogenic diets have become increasingly popular…
…but you may wonder if you can combine these two diets.
You can learn everything you need to know about…
…the vegetarian keto diet in this article.
Are you interested?
A vegetarian keto diet plan means saying goodbye to gluten…
…grains, and many starchier vegetables.
Vegetarians generally follow high-carb protocols…
…so switching to a more ketogenic lifestyle can be challenging.
You can increase your intake of plant-based foods as a vegetarian keto, however…
Standard keto diets typically include about 20g net carbs per day…
This can be increased to 50g by using primarily plant-based approaches…
It is possible to locate quality, vegetarian-friendly fat sources to unlock ketones…
Yes, you can still drink Bulletproof Coffee in the morning!
Lacto-ovo vegetarians (those who do not have problems…
…with consuming dairy products) also have a few options…
…for incorporating high-quality fats from dairy and eggs into…
…vegetarian keto meal plans, plus more flexibility…
…to tweak recipes to meet specific dietary needs.
Let’s hear Lisa’s story…
I want to start keto, but I’m a vegan. I’m afraid I can’t do both…
And just recently I found out that vegetarian keto is a thing…
I’m glad now I can actually be a vegetarian keto…
Low-carb veggies have plenty of health benefits. Low-carb leafy vegetables provide dietary fiber, keep you full, and are packed with beneficial vitamins and minerals. Plus they’re extremely low in carbs.
Vegetarian Keto
Let’s learn from the basic…
What is Vegetarian Keto?
Plant-based diets may appeal to you for ethical or religious reasons…
…or you may wish to reduce your carbon footprint.
Some people choose a plant-based-lifestyle in order to maintain their health…
You can modify a low-carb, Keto diet to make it more…
…plant-friendly no matter your motivation.
A veggie keto diet is simply a ketogenic diet without meat and fish…
To stay in Ketosis, you should eat primarily high-fat, low carb foods…
The vegan Keto diet excludes all animal products – including eggs…
…dairy, meat, and fish. Many vegan protein sources are also high in carbs…
…making going fully vegan on Keto challenging. Having said that…
….it is not impossible if you plan ahead and are determined to make it work.
Foods to Eat
Vegetarian and ketogenic diets have been studied extensively…
…for their health benefits ( The ketogenic, or keto, diet is a high-fat…
…low-carb diet that has become especially popular in recent years.
Although it usually contains animal products like meat, fish…
…and poultry, it’s possible to adapt it to fit a vegetarian diet.
Protects Against Chronic Diseases
Several chronic conditions have been linked to vegetarian diets….
In fact, studies have linked them with a lower risk of cancer…
…and improved levels of several heart disease risk factors, including BMI…
…cholesterol, and blood pressure. (The keto diet has also been studied…
…for its effects on disease prevention.
Supports Blood Sugar Control
The vegetarian and ketogenic diets both help to regulate blood sugar levels…
Vegetarian diets were connected to a significant drop in HbA1c levels…
…a marker of long-term blood sugar control, according to a review…
…of six research. Furthermore, a 5-year study of 2,918 persons found…
…that converting to a vegetarian diet lowered diabetes risk by 53%.
( Meanwhile, the keto diet may help your body regulate blood sugar…
…and boost insulin sensitivity, which is important for blood sugar control.
( A keto diet reduced HbA1c levels by 16 percent in a four-month trial…
…of 21 participants.) By the end of the trial, 81 percent of individuals…
…had been able to reduce or eliminate their diabetic prescriptions…
( Both vegetarian and keto diets have been shown to increase weight reduction…
…support blood sugar control, and protect against a variety of chronic conditions.
Keep in mind that no research have explicitly looked into the vegetarian keto diet…
May Increase Your Risk of Nutritional Deficiencies
To meet your nutritional needs on a vegetarian diet, you need to plan accordingly…
These eating patterns have been shown to be deficient in important nutrients…
…like vitamin B12, iron, calcium, and protein …
The vegetarian keto diet is even more restrictive because…
…it restricts several nutrient-dense food groups like fruits, legumes…
…and whole grains, increasing your risk of nutritional deficiencies.
It’s possible to receive the vitamins and minerals your body…
…requires by carefully monitoring nutrient intake…
…and eating a range of nutritious, whole foods.
Can Cause Flu-like Symptoms
- constipation
- headaches
- fatigue
- difficulty sleeping
- muscle cramps
- mood changes nausea
- dizziness
Notably, these side effects typically clear up within a few days…
Getting plenty of rest, staying hydrated, and…
…exercising regularly can help ease your symptoms.
Not Suitable for Certain Populations
Vegetarian keto diets are highly restrictive, therefore…
…they may not be right for everyone. As it can limit several nutrients…
…that are vital for proper growth and development…
…children and pregnant women should avoid it.
Furthermore, it may not be appropriate for athletes…
…people with eating disorders, or people with type 1 diabetes.
Discuss this diet with your healthcare provider if you have…
…any underlying health conditions or are taking any medications.
Vegetarian keto diets may cause short-term side effects…
…lack important nutrients, and not be suitable for children…
…and pregnant or nursing women.
A healthy vegetarian keto diet should include a variety of non-starchy vegetables…
…healthy fats, and protein sources, such as:
- Spaghetti, broccoli, mushrooms, cauliflower, zucchini, and bell peppers are non-starchy vegetables
- Olive oil, coconut oil, avocados, MCT oil, and avocado oil are healthy fats
- A variety of nuts including walnuts, almonds, cashews, macadamias, pistachios, and Brazil nuts can be eaten
- Pumpkin seeds, chia seeds, hemp seeds, and hemp seeds
- Peanut, almond, pecan, and hazelnut butters
- Full-fat dairy products include milk, yogurt, and cheese
- Low-carb fruits (in moderation): berries, lemons, and limes
- Herbs and spices: basil, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme
- Plant protein, healthy fats, and non-starchy vegetables should all be included in a vegetarian keto diet.
- On a vegetarian keto diet, you should avoid all meat and seafood.
High-carb foods like grains, legumes , fruits, and starchy vegetables…
…are permitted only in small amounts, as long as they fit into your daily carb allotment.
You should eliminate the following foods:
- Meat: beef, pork, lamb, goat, and veal
- Poultry: chicken, turkey, duck, and goose
- Fish and shellfish: salmon, tuna, sardines, anchovies, and lobster
Here are some foods that you should limit:
- Starchy vegetables: potatoes, yams, beets, parsnips, carrots, and sweet potatoes
- Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice, and energy drinks
- Grains: bread, rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta
- Legumes: beans, peas, lentils, and chickpeas
- Fruits: apples, bananas, oranges, berries, melon, apricots, plums, and peaches
- Condiments: barbecue sauce, honey mustard, ketchup, marinades, and sweetened salad dressings breakfast cereals
- Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar
- Alcoholic beverages: beer, wine, and sweetened cocktails
- A vegetarian keto diet eliminates all meat while limiting high-carb foods like starchy vegetables, sugary drinks, grains, and fruits.
This five-day sample meal plan can help kickstart a vegetarian keto diet.
- Breakfast: smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder
- Lunch: cauliflower-crust pizza with cheese, mushrooms, diced tomatoes, olive oil, and spinach salad
- Breakfast: tofu scramble with olive oil, mixed veggies, and cheese cauliflower
- Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach, and garlic
- Dinner: cauliflower fried rice made with coconut oil, veggies, and tofu
Vegetarian Keto Snacks
Here are a few simple snacks that you can enjoy between meals:
- zucchini chips
- celery with peanut butter
- roasted pumpkin seeds
- flax crackers with sliced cheese nuts
- chia seed pudding topped with unsweetened coconut
- carrots with guacamole
- whipped cream with blackberries cottage cheese
- full-fat Greek yogurt with walnuts
The sample menu above provides several ideas for simple meals…
….and snacks that you can enjoy on the vegetarian keto diet.
Sum Up
Vegetarian ketosis refers to a diet that is high in fat, low in carbs…
…and eliminates meat and seafood.
Vegetarian and ketogenic diets may promote weight loss…
…blood sugar control, and other benefits independently.
Even so, nutritional deficiencies are a risk with this diet…
…which has not been studied alone.
It’s definitely possible to combine both keto and vegetarianism…
…if you’re interested in trying keto or already following keto…
…and curious about going meat-free.
Conclusion
If you find this helpful…
…be sure to leave a comment!
Above all, I love to hear from you guys and always…
…do my best to respond to each and every comment.
Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
