Ketogenic Vegetarian Diet: Foods to Eat and Avoid

Are you looking for a diet that will help you lose weight and improve your health? Maybe you’ve heard of the ketogenic diet but need to adapt it to fit a vegetarian lifestyle.

A ketogenic vegetarian diet is a type of low-carb, high-fat diet. Studies have shown that this way of eating can reduce hunger and cause rapid weight loss without requiring calorie counting or portion control.

The best part about following a ketogenic vegetarian diet is that it makes it easy to eat healthfully while still reducing your carb intake significantly.

When you’re following a ketogenic diet, there are some foods that you should limit because they contain too many carbs and won’t allow your body to enter into ketosis. If you eliminate all of the high-carb foods from your meals, it’s much easier to follow a vegetarian ketogenic diet and stay in ketosis.

To help you get started, read more to understand more about this varied way of eating.

What Is A Ketogenic Vegetarian Diet?

A ketogenic vegetarian diet is low-carb, high-fat, and moderate in protein. It allows you to choose foods that are naturally lower in carbs but have a higher fat content.

When most people go on a low-carb diet, they tend to quickly eliminate foods like fruits or baked goods because of their high sugar content.

This forces vegetarians to give up many of their favorite foods and consist of a minimal range of options.

But, ketogenic vegetarian diets allow you to follow your vegetarian diet while still following the same low-carb plan.

In fact, most people find that they can eat more food choices than with other plans because keto-friendly vegetarian options are available.

How To Follow The Ketogenic Vegetarian Diet

Even though ketogenic vegetarian diets are very similar to the standard keto diet, you have to make a few changes to ensure that your body begins using fat for fuel.

The best way to alter your meal plan is to eat foods that are high in healthy fats and low in carbs.

Here’s how it breaks down: one-quarter of your plate should be covered with non-starchy vegetables like spinach, chard, kale, and broccoli.

The other three-quarters should be filled with foods that grow above ground (like tomatoes or potatoes) or high-fat items like avocado.

You can add a ketogenic-friendly vegetarian diet to an existing vegan diet plan if you don’t eat eggs.

The most important key when following a vegetarian ketogenic diet is to make sure that you are getting enough calories.

It can be very easy not to get enough calories when you cut your carb intake, so be sure to add enough fat and protein into your meals to maintain a healthy calorie count.

Foods to Eat And Avoid On A Keto-Vegetarian Diet

Ensure that you’re eating plenty of fiber, protein, and healthy fat to stay in ketosis while keeping your carb intake low.

Here are some guidelines for a ketogenic vegetarian diet:

Vegetables. Stick with non-starchy vegetables like spinach, chard, kale, broccoli, mushrooms, tomatoes, cauliflower, or zucchini (courgette).

Fruit. Avoid fruits because they are high in sugar and won’t allow you to enter a state of ketosis. If you’re concerned about getting enough nutrients or vitamins, consider making green smoothies using spinach or kale as your base.

Related: Fruits You Can Eat On Keto

Nuts & seeds. Almonds and walnuts are an excellent choice when you’re following a vegetarian ketogenic diet. You can toss them in your salad, add them to smoothies, or eat them as a snack. Sunflower seeds are also an excellent choice.

Please don’t go overboard with nuts and seeds because they do contain carbs. Instead, try to keep most of your daily intake to no more than 50g, or about 1½ oz.

Dairy. You can choose low-carb cheeses like cheddar or mozzarella if you’re craving some cheese.

Sample Meal Plan For The Ketogenic Vegetarian Diet

Here’s a sample meal plan for eating keto as a vegetarian:

Breakfast

  • 2 eggs scrambled with spinach and avocado topped with salsa
  • Coffee or tea with heavy cream (optional)

Lunch

  • Large green salad, mixed greens, olives, cucumbers, feta cheese. Dressing can be olive oil and vinegar or a ketogenic ranch dressing.

5 pm Snack

  • 100g mixed nuts and seeds
  • 1 cup of berries or sliced banana with whipped cream (optional)

Dinner

  • Baked butter and eggplant topped with melted cheese, salsa, sour cream, and guacamole. Side salad optional.

6 pm Snack (Optional)

  • Small handful of mixed nuts and seeds

Before Bed (Optional)

  • 30-60 grams of protein powder with a little bit of almond milk.

Benefits Of Following This Type Of Diet

This type of diet gives you a lot of freedom. You’re not restricted to a list of foods that you need to follow or avoid.

You can enjoy your favorite meals and still lose weight. However, if your goal is weight loss, this plan will help you reach it faster than eating a high-carb vegetarian diet plan.

Tips For Successfully Following This Type Of Diet

It’s important to try and get as many nutrients and vitamins from your food as possible. However, if you’re concerned about getting all the nutrients you need, consider adding a supplement or multivitamin to your diet plan.

Another great option is to make some green smoothies using spinach or kale for your base. You can add things like berries or avocado to add more flavor and nutrients.

If you’re following a vegetarian ketogenic diet, then you’ll want to be sure that your body doesn’t start burning muscle for fuel instead of fat.

You can do this by making sure that you’re eating enough calories every day and taking in enough protein. If you’re not getting enough calories (and protein), your body will start breaking down muscle to use it for fuel instead of fat.

Related: How To Build Muscle Mass On The Keto Diet

Summary

This article is about a ketogenic vegetarian diet and what foods to eat or avoid. In addition, it discusses the guidelines for the keto-vegetarian diet, the benefits of this type of diet, and tips on how to follow it successfully.

The Ketogenic diet is a high-fat, low-carbohydrate diet. It encourages the body to burn fat for energy instead of carbohydrates or sugar. The goal is to try and get your body into a state of ketosis.

This type of diet has many benefits like greater weight loss results than other diets, lower blood sugar levels, reduced appetite, better control of your blood pressure and cholesterol.

The Ketogenic Vegetarian Diet can be a good option for vegetarians who want to lose weight. If your goal is losing weight, this plan may help you reach it faster than other diets.

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