How To Follow A Healthy Vegetarian Keto Diet

keto diet for vegetarians

You can start by eating around 50 grams per day and slowly lower your intake to 20 grams as you feel more comfortable. The first step to start your vegan keto diet is to calculate your macronutrients. You can use this keto calculator to determine how much you should eat. It will take your gender, height, weight, and activity level into consideration such a good point and create a personalized breakdown of fats, carbs, and protein. Keto and vegetarian diets require careful planning to prevent nutritional deficiencies that result from removing food groups. A keto plant-based diet eliminates whole grains, starchy vegetables, meat, poultry, and seafood which are sources of important vitamins and minerals.

A review of 12 studies found that over 18 weeks, people who followed vegan diets lost an average of 5.5 pounds (2.52 kg) more than participants on non-vegetarian diets (5). This article explains what to eat and avoid on a vegan keto diet and provides a one-week vegan keto menu. The ketogenic diet is a high-fat, low-carb, moderate-protein diet promoted for its powerful effects on weight loss and overall health. The sample menu above provides several ideas for simple meals and snacks that you can enjoy on the vegetarian keto diet. Also, in a 6-month study in 74 people with type 2 diabetes, vegetarian diets promoted both fat and weight loss more effectively than traditional low-calorie diets (6). Lastly, vitamin B12 deficiency is a potential consequence of a vegan diet because plant-based foods don’t naturally contain this vitamin.

When it comes to buying protein powder, 100% grass-fed whey protein and organic pea protein isolate tend to be the best options. Although grass-fed whey protein isn’t any better than conventional whey protein from a nutritional perspective, it is definitely healthier the advantage for the environment. To ensure that you get the healthiest tempeh and tofu, make sure you buy 100% organic soy products. Conventional soy products contain traces of harmful chemicals like pesticides and herbicides that are sprayed in copious amounts on GMO soybeans.

keto diet for vegetarians

Keto then puts more restrictions in place, further increasing the likelihood of being deficient in some of these. For example, breakfast cereals, which lowest price are usually rich in vitamin B12, are not allowed on keto. On the other hand, many keto-approved cereals are not enriched with vitamins and minerals.

So when cutting out animal foods altogether, you may have to supplement certain nutrients. You find more information about this in our vegan ketogenic diet guide. One thing you don’t have to worry about as a vegetarian embarking on a keto diet is healthy fats. The holy grail when it comes to keto, high-fat vegetarian foods are easy to come by, especially in the form of nuts and seeds.

To combat symptoms such as headache, low energy, brain fog, and digestive issues, be sure to get plenty of electrolytes and eat enough fat. Healthy plant-based fats include avocados, almonds, and flaxseeds. These keto buffalo deviled eggs are packed with flavor but are low in carbs. Filled with just eggs, mayo, mustard, Frank’s Red Hot Sauce, and a handful of spices, these deviled eggs are keto and vegetarian. Another thing to remember is that almost all food contains protein, even fruits, and vegetables.

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