How to do Keto when you are Vegetarian?

The word ‘Keto’ originated from the term “Ketogenic.” It refers to a high-fat and low-carb diet that is widely appreciated for having an impact on weight loss and overall health.

This diet is called keto because it enables the body to produce tiny fuel molecules called “ketones.” When you consume very few carbs and only a moderate amount of protein, ketones are produced by the liver.

In its initial days, the function of the keto diet was limited to reducing the frequency of epileptic seizures in children. Over time, doctors found it useful in reducing excessive weight. Today, many people are following a keto diet for healthy living.

A question pops up when it comes to the keto diet- is it possible for vegetarians to follow this diet? Yes, it is possible. Even it is one of healthiest diets for vegetarians.

Here, we will discuss how vegetarians should follow the keto diet. We will also present a sample of a vegetarian keto diet plan and food list. Before delving into the detailed discussion, let’s have a look at the key benefits of the keto diet.

Let’s find out ten key benefits of the keto diet.

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10 key benefits of a keto diet

1. Reduces appetite

Most people do not know that a hungry stomach is harmful to dieting. It is the reason why many people feel week and eventually, they give up on dieting.

Low-carb diet automatically reduces appetite. A study has revealed that people who follow a keto diet consistently by cutting carbs, eating more protein and fat. Reduce unwanted appetite faster than people following other diets.

RELATED: WHY ELECTROLYTES ARE IMPORTANT ON A KETO DIET

2. Reduces weight

It is scientifically proven that cutting the number of carbs is the most effective way of reducing weight. People who follow keto diet can lose weight faster than the people who are on a low-fat diet.

By reducing excess water from your body, low-carb diet helps you lower your insulin levels. Ultimately, it leads you to rapid weight loss in the first one or two weeks.

RELATED: KETO WITH INTERMITTENT FASTING

3. Reduces harmful abdominal fats

In medical science, it is essential to note where the consumed fats are being stored. There are two types of fat in our body- one is stored under the skin, and the other one, visceral fat, accumulates in the abdominal cavity.

The second type is responsible for being overweight in most cases. Visceral fat tends to be stored around organs. Excess visceral fat may cause inflammation and insulin resistance. The Keto diet reduces abdominal fats.

RELATED: WEIGHT LOSS PLATEAU ON KETO AND HOW TO GET OVER IT

4. Lowers blood triglycerides

Fat molecules, which circulate in the bloodstream, are called triglycerides. Many studies have revealed that high fasting triglycerides levels (can be caused even by an overnight fast) may increase risks of heart disease.

Carb consumption increases triglyceride to a high level. Therefore, the keto diet helps you witness a dramatic reduction in blood triglyceride by cutting carbs.

RELATED: BENEFITS OF STRENGTH TRAINING ON KETO

5. Increases good cholesterol level

High-Density Lipoprotein is known as “good” cholesterol. The higher level of HDL reduces the chances of heart disease. Eating fat is one of the great ways of increasing HDL level. As a low carb diet includes plenty of fat, it can help you improve your proper cholesterol levels.

RELATED: SHOULD I HAVE ALCOHOL WHILE ON A KETOGENIC DIET?

6. Controls blood pressure

Increased blood pressure can be life-threatening as it may cause heart diseases, stroke, and kidney failure. Keto diet helps you control your blood sugar levels.

RELATED:HOW TO DO KETO ON A BUDGET

7. Controls blood sugar and insulin level

Ketogenic diets help people having diabetes and insulin resistance. Reducing carbs lowers blood sugar and insulin levels. Keto diet, therefore, controls type 2 diabetes effectively.

RELATED: LOW CARB VEGETABLES THAT YOU CAN EAT ON A KETO DIET

8. Reverses five major symptoms of metabolic syndrome

Metabolic syndrome is responsible for heart diseases and diabetes. In fact, five severe symptoms together are called metabolic syndrome. These five symptoms are:

· Abdominal fat

· Increased blood pressure

· high fasting blood sugar levels

· Excessive triglycerides

· Decreased HDL cholesterol levels

Being on a keto diet effectively treats all of these five symptoms and protects you from diabetes and heart disease.

RELATED: LOW CARB & KETO SALAD RECIPES

9. Improves bad cholesterol (LDL) level

People with high “bad” LDL cholesterol level are much more likely to be affected by heart attacks.

A Low carb diet increases the size of LDL particles to reduce the number of total particles in the bloodstream. In this way, it helps you balance your bad cholesterol level.

RELATED: 15 KETO MISTAKES PEOPLE MAKE ON THE KETOGENIC DIET AND HOW TO AVOID THEM

10. Treats brain disorders and epilepsy in children

Human brains need glucose because some parts of the brain can burn only glucose type of sugar. That’s the reason why the liver makes glucose from protein if you don’t eat any carbs. However, a vast area of the brain can also burn ketones, formed during fasting or when carb consumption is very low.

This mechanism is used in a ketogenic diet. Many studies have stated that the Ketogenic diet can treat brain disorders and epilepsy in children with the help of this mechanism.

Now, when you have come to know about the key benefits of the Ketogenic diet, you should give it a try. Are you a vegetarian? As we have stated earlier, vegetarians can also embrace the keto diet and enjoy its benefits.

A vegetarian keto diet is simply a diet that is free of meat, fish, and fowl fleshes, which help you shed carbs. A vegetarian keto diet gives you all the benefits we have discussed above.

There are four types of vegetarians all over the world:

· Vegans- People who avoid dairy, egg, meat, and any other animal products, including honey.

· Lacto Vegetarians- People who eat dairy but avoid eggs, meat, seafood, and poultry

· Lacto-Ovo Vegetarians- People who don’t eat animal products except for dairy and egg

· Pescatarians- People who eat dairy, egg, seafood and avoid red meat and poultry

RELATED: SIGNS YOU ARE IN KETOSIS

Among these vegetarian diets, which one is suitable for keto?

No matter which vegetarian diet you are following, keto can be included in most vegetarian diets.

You should make sure that you are taking fewer carbs and more protein and fat. By following a vegan keto diet, you will be able to lower the risks of chronic health issues, such as heart diseases, diabetes, and certain types of cancers.

A study has revealed that most vegans lower the risk of high blood pressure up to 75% and the risk of type 2 diabetes up to 78%. Moreover, the vegetarian keto diet is more effective in reducing weight than the non-vegan keto diet.

Vegan Keto Diet Plan

The best way of following vegan keto diet is a five-step action plan. What is this five-step action plan? Let’s check it out:

· Limit carb consumption

The first step of getting into a keto diet is limiting your carb intake. You should not intake more than 20 grams of carbs per day.

It implies that you should avoid several most used vegetarian protein sources, including buckwheat, pulses, legumes, and quinoa. When you are on a keto diet, you must exclude these high carbs from your diet chart.

· Include ample protein in the diet chart

Keto diet is all about fewer carbs and more protein and fat. But from where should vegans get protein?

You can depend on nuts and seeds with dairy and eggs to replace the proteins gathered from nine essential amino acids. You will need to take 60-100 grams of protein regularly.

· Consume 1-3 servings of vegetables at least twice a day

You should eat plenty of keto-friendly vegetables that contain fiber and help you meet your micronutrients requirements.

· Use healthy oils to cook and garnish salads

Along with vegetables, you should pay attention to cooking oils as well. Always choose an oil that contains the healthiest types of fat.

· Add different herbs and spices with food

If you want to make your dishes delicious as well as healthy, then you should season your meals with various herbs and spices.

Vegetarian keto diet food list

When you have decided to follow a vegan keto diet, you must focus on healthy vegan foods which contain high fat and low carbs. You should include the following foods in your keto vegan diet chart:

Vegetables:

· Artichokes

· Broccoli

· Brussels sprouts

· Kale

· Mushrooms

· Spinach

· Swiss chard

Nuts and Seeds:

· Almonds

· Chia seeds

· Flax seeds

· Hemp seeds

· Pumpkin seeds

· Walnuts

· 100% dark chocolate

· Unsweetened cocoa

Dairy and Protein:

· Cottage cheese

· Parmesan and Romano cheese

· Hard and semi-hard cheese

· Soft cheese

· Peanut or almond butter

· Tofu

· Tempeh

· Seitan

If you don’t eat dairy and egg, you should use:

· Coconut cream instead of heavy cream

· Vegan butter instead of butter

· Vegan cheese instead of dairy-based cheese

RELATED: 7 DAY VEGETARIAN KETO MEAL PLAN

Bottom Line

In a nutshell, the vegan keto diet is a diet that focuses on including whole, unprocessed, and plant-based foods.

Vegan and Ketogenic diets are effective in reducing weight. It reduces the chances of heart diseases and diabetes. If you want to reap most benefits out of keto vegetarian diet, you should ensure that you are taking ample iron, vitamin B12, and vitamin D supplements.

Follow this vegan keto diet to get a better and healthy living!

EVERYTHING YOU NEED FOR KETO SUCCESS

WANT TO LOSE WEIGHT ON KETO, BUT DON’T KNOW WHERE TO BEGIN!

The 28-Day Keto Challenge gives you an easy-to-follow plan and includes everything you need to be successful with the Keto diet — both now and in the long-term.

You can make it a reality by signing up for the 28-Day Keto Challenge right now.

The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.

SIMPLY FOLLOW THE PLAN AND YOU WILL SUCCEED.

WHAT IS INCLUDED:

1. Keto Diet Basics

To get started, you’ll learn the basics of the keto diet, how it was developed, how it works, 13 tips for success, foods to enjoy, and more.:

2. Eating Well On Keto

In this guide, you’ll get 10 breakfast recipes, 14 lunch recipes, and 14 dinner recipes, plus a companion 28-Day Meal Plan calendar.

3. Staying In Ketosis

You’ll learn how to get into ketosis in as little as 3 days, how to know if you’re in ketosis, and much more.

4. Mastering Macros

Learn how to calculate your macronutrients and maintain the proper ratios to stay in ketosis!

5. Beating Keto Flu

What the “Keto flu” is and how to make it go away quickly if you experience any symptoms.

6. Intermittent Fasting

Learn about 5 different styles of Intermittent Fasting to kickstart ketosis and accelerate fat loss.

7. Social Situations

Discover healthy ways of dealing with social pressures. Includes tips for eating out and guidelines for drinking alcohol. This is what makes weight loss sustainable!

8. Guilt-Free Desserts

This cookbook contains 36 mouth-watering “fat bomb” recipes that will satisfy your sweet tooth while keeping you in ketosis.

9. Yummy Avocado Recipes

Discover 5 unique keto-friendly ways to prepare avocados. Yum!

10. Keto Supplements Guide

Learn about 12 of the best Keto supplements that will help you transition to ketosis and make the Ketogenic diet more effective.

Just imagine… 28 days from now, you will have successfully completed the Keto Challenge.

Not only will you feel a huge sense of accomplishment, but you also will:

*Be lighter and thinner (it’s not uncommon to lose 20+ lbs!)

*Have more energy than you’ve felt in years

*Be sleeping better and feeling more rested when you wake up

*Notice improvements in your skin and hair

*Best of all this course will keep you motivated to keep going with your new Keto lifestyle.

For a limited time, the 28-day keto challenge is on SALE for only $37!

References

https://www.ncbi.nlm.nih.gov/pubmed/17228046

https://jamanetwork.com/journals/jama/article-abstract/207954

https://www.sciencedirect.com/science/article/abs/pii/S1474442208700929

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/

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