An Ultimate Guide to Vegetarian Keto Diet

Description: Animal suffering, climate change, and human health are three vital issues that can be addressed through a single step, and we are talking about using a vegetarian diet. Today we will talk about the combination of a keto diet and a vegetarian lifestyle. 

Some people feel right eating keto diet foods with plenty of meat. Others retain high vitality thanks to a high-carb vegetarian diet. Carbs can hardly be called the best option for solving many health problems. 

For example, with diabetes of the first or second type, Parkinson’s disease, Alzheimer's disease, epilepsy, nutritionists strongly recommend a ketogenic diet, while high-carb vegetarian does not help much. Stay with us to find out how to get the most advantages of the ketogenic vegetarian diet. 





Ketogenic Vegetarian Diet Review


Experts attribute it to one of the most restrictive, but with its use, a person can improve health and reduce the suffering of animals. To properly follow a diet, the keto diet plan must be achieved:

  • Limit your total carbohydrate intake to 35 g daily.
  • Meat and other animal products should be discarded entirely.
  • The diet should be rich in low-carb vegetables.
  • 70% of the calories come from vegetable fats.
  • About 25% of calories come from vegetable proteins.
  • The missing amount of essential nutrients is obtained through the use of vitamins of groups D, B, A, zinc, iron, taurine.

If it is difficult to calculate how many proteins, fats, carbohydrates, vitamins, and minerals are needed daily, you can always use the keto calculator.


Low carbs keto dish


How to reduce carbohydrate intake 

In standard situations with a keto diet for beginners, it is quite challenging to reduce carbohydrates intake, but how is this possible relative to vegan? The following is a list of keto diet foods with a high content of carbohydrates that should be avoided when making a vegan keto diet plan:

  • Cereals - corn, wheat, rice, etc.
  • Legumes - black beans, lentils, peas.
  • Sugar - honey, maple syrup, agave.
  • Fruits - bananas, apples, oranges, etc.
  • Starchy vegetables - potatoes, yams, and so on.
  • Now you need to consider a list of keto foods that are acceptable for a vegetarian ketogenic diet:
  • Vegetarian "meat" - tempe, tofu, seitan,, soya beans, and other high-protein, low-carb products that replace meat.
  • Mushrooms.
  • Leafy greens - spinach, cabbage, and others.
  • Ground vegetables - broccoli, cauliflower, zucchini.
  • Unsweetened coconut-based milk yogurt, coconut cream, vegetarian cheeses.
  • Nuts and seeds - pistachios, almonds, pumpkin seeds, sunflowers.
  • Berries and avocados - blackberries, raspberries, other unsweetened berries with a low glycemic index.
  • Sweeteners - erythritol, stevia, and others low in carbohydrates.
  • Other fats - coconut, olive oil, avocado oil, MCT.
  • Supplements, vitamins, and the best keto protein powder.

If you carefully study the lists, you can qualitatively adhere to the ketogenic diet and adequately cover the daily need for nutrients. 

Vegetarian keto meal


Steps to switch from a standard to a vegetarian ketogenic diet


Currently, the Internet is replete with a variety of keto diet snacks based on cheese and eggs. You can see many recipes when even desserts are filled with saturated fats and dairy products. Are there any substitutes for eggs and dairy products acceptable for vegetarians? The answer will be positive.

Cow's milk can be replaced with coconut milk. And instead of butter, coconut oil is good. If you don’t like the aroma of coconut oil for some reason, you can easily find a vegetarian substitute in the nearest vegetarian store.

Milk cheese is also changing to vegetarian. An alternative to regular yogurt is nut-based yogurt. If you try, you can find yogurt based on almonds, coconut, cashews. You should make sure that it does not contain sugar or hidden carbohydrates.

When the question arises of purchasing a vegetarian alternative to dairy products, it is imperative to check that sugar, unhealthy components, hidden carbohydrates, and hydrogenated fats are not added.

There is no doubt about the availability of alternatives to dairy products for vegetarians. Now the question is about eggs, egg whites, and yolks, which are an integral ingredient in many dishes. There are also many substitute products here.

Flax seeds


Finely ground flax can be an excellent binder alternative. The product has a nutty flavor that is best manifested in combination with coconut, almond flour. They make excellent pancakes and other pastries. For cooking, take a tablespoon of flaxseed and three tablespoons of water, which replace one egg.

Tofu


Silken tofu refers to softer, silky-shaped substitutes for eggs and dairy products. The product is relatively tasteless but adds density to bakery products, so it is often used to make bread and pastries. As an alternative to one egg, a quarter cup of peeled tofu is taken.

Baking soda and vinegar


Another worthy substitute for the preparation of bakery. One teaspoon of baking soda is used, mixed with one tablespoon of white vinegar as an alternative to one egg.


green vegetables keto


How to get enough fat when using a ketogenic diet

Despite the lack of animal products in the diet, such as meat, eggs, butter, dairy products, a source of healthy fats still exists. The following is a list of keto-friendly foods that are a source of fat:

Coconut oil - well suited for cooking keto diet foods at temperatures up to 350F. It is a source of long-chain and medium saturated fatty acids, which serve as an optimal energy source.

Olive oil - made from various fats that have a positive effect on the human body. It is often used to add flavor and fat to dishes. 

Avocado oil - contains more beneficial monounsaturated fats than other oils and has a maximum smoke point of 520F. This allows you to classify avocado oil as ideal for cooking, baking, and deep-frying.

MCT oil - most often, it is obtained from coconut oil or palm oil. It contains medium-chain triglycerides classified as saturated fatty acids, well digested in the body, and transferred directly to the liver with further conversion to ketones to provide energy. 


natural oils for keto


However, all the amount of fat is not necessary to obtain from vegetarian oils. The following foods will be an additional source of fats, vitamins, and minerals:

  • Avocado - rich in monounsaturated fats, antioxidants, minerals, vitamins. It is considered to be the best compliment to any food from a vegetarian ketogenic diet. 

  • Nuts - this is a healthy addition to any food containing various types of vital fats. The only thing is that you first need to make sure exactly how many carbohydrates the selected portion contains, and correlate these indicators with the norms of a vegetarian ketogenic diet.

  • Seeds - pumpkin, flax, sesame, sunflower seeds are perfect. It is another useful fatty supplement to your chosen menu. At the same time, they also have a rather large amount of omega-6 fats. Therefore, they are not quite suitable as the primary source of fats.

Many vegetarian foods can have completely unexpected sources of carbohydrates. With the proposed vegetable oils and fatty foods, problems should not arise to get a sufficient amount of fat in the diet.


Guacamole

What about protein?

The next element the body needs is protein, which is not so easy to obtain when using a vegan keto diet plan. Without peas, lentils, and beans, where else can you find it? Here are some more suitable products:

  • Tempe is a more solid product compared to tofu with a granular structure. It is made from fermented soybeans and is considered a great alternative to fish and beef. It is better to try it first, as the product may turn out to be slightly bitter.

  • Seitan is also called "wheat meat" and is made from wheat gluten, ginger, soy sauce, seaweed, and garlic. Its saturation distinguishes this vegetarian "meat" with protein, iron, and low-fat content.

Conclusion


As you can see, there are many options for easy keto meals. Following it, a person helps reduce the negative impact on the environment, animal suffering, and health. Nevertheless, compliance with it requires dedication and hard work every day.

All efforts made to comply with a vegetarian ketogenic diet mean absolutely nothing if a person does not receive the necessary nutrients from food. So make sure you follow your macros. Stay healthy!

Have you ever practiced a vegetarian diet for keto weight loss? What is your keto meal plan? Please share your experience with us.

Author’s bio:


Catherine Wiley is a healthy food enthusiast and fitness instructor from Dorking, UK. She’s been a lifelong student of health and enjoys staying active with her husband, 2 young children, and dog Bentley in the beautiful Surrey Hills countryside.

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