The health benefits of vegetarian and ketogenic diets have been extensively studied. The ketogenic diet, or keto, is a high-fat, low-carb diet that has become especially popular in recent years. However, it generally contains animal products such as meat, fish, and poultry. It is possible to adapt it to a vegetarian diet.
The article tells you everything you need to know about the vegetarian ketogenic diet and how to implement it.
vegetarian ketogenic diet
The vegetarian ketogenic diet plan is a combination of vegetarianism and a ketogenic diet. Most vegetarians eat animal products like eggs and dairy, but avoid meat and fish.
Meanwhile, the ketogenic diet is high in fat that limits carbohydrate intake to 20-30 grams per day. This low-carb intake leads to ketosis, a metabolic state in which your body begins burning fat for fuel instead of glucose.
The traditional ketogenic diet requires about 70% of your total calories to come from fat, including sources like fish, oils, and full-fat dairy. However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats like coconut oil, eggs, and avocados, nuts, and seeds.
Health Benefits: Promotes Weight Loss
Both vegetarian and ketogenic diets are associated with weight loss. There are studies that show that following a vegetarian diet you lose an average of 2 kg more than non-vegetarians over 18 weeks.
Additionally, in a 6-month study involving 74 people with type 2 diabetes, vegetarian diets promoted fat and weight loss more effectively than traditional low-calorie diets.
The amounts of healthy fats in the vegetarian keto diet can also make you feel fuller longer to reduce hunger and appetite.
How it treats chronic diseases:
Vegetarian diets have been linked to the reduction of several chronic conditions.
Few studies link them to a lower risk of cancer, an improved level of several heart disease risk factors, including BMI, cholesterol, and blood pressure. The ketogenic diet has also been studied for its effects on disease prevention. LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease.
Other studies suggest that this diet may safeguard brain health and help treat Parkinson’s and Alzheimer’s diseases. There are studies that suggest that the ketogenic diet may reduce the growth of cancerous tumors. However, more research is needed to prove this point.
Disadvantages of the vegetarian keto diet
Vegetarian diets require a lot of planning to ensure that you meet your nutritional needs. Reports show that these eating patterns tend to fall short of important nutrients, including vitamins B12, iron, calcium, and protein.
The vegetarian ketogenic diet is even more restrictive because it limits itself to several nutrient-dense food groups, such as fruits, legumes, and whole grains, further increasing the risk of nutritional deficiencies.
A vegetarian ketogenic diet plan should be briefly explored before proceeding. Eating a variety of healthy nutrients and whole foods can help ensure you get the vitamins and minerals your body needs. Taking supplements can also help, especially for nutrients that are often lacking in a vegetarian diet, such as vitamin B12.
It can cause flu-like symptoms.
Transitioning into ketosis can cause many side effects, sometimes referred to as the keto flu. Some of the most common symptoms of the keto vegetarian diet include
Constipation, headaches, fatigue, trouble sleeping, muscle cramps, mood swings, nausea, and dizziness. In particular, these side effects usually go away within a few days. Getting some rest would help keep your health in good shape, staying hydrated and exercising regularly can help alleviate your symptoms.
Not suitable for everyone:
Because the vegetarian keto diet is very restrictive, it may not be a good option for everyone. In particular, children and pregnant or lactating women should avoid it, as it can limit several nutrients vital to proper growth and development.
It may also not be appropriate for athletes, people with a history of eating disorders, or people with diabetes. If you have health concerns or are taking medication, please speak with your healthcare professionals before beginning this vegetarian ketogenic diet.
Foods to eat:
A healthy vegetarian ketogenic diet should include a variety of non-starchy vegetables, healthy fats, and protein sources such as:
1. Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers.
2. Healthy Fats: Olive Oil, Coconut Oil, Avocado, MCT Oil, and Avocado Oil.
3. Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts
4. Seeds: Chia, Hemp, Flax, and Pumpkin Seeds
5. Nut Butters: Almond, Peanut, Pecan, and Hazelnut Butters
6. Full-fat dairy: milk, yogurt, and cheese
7.Protein: Eggs, Tofu, Tempeh, Spirulina, Natto, and Nutritional Yeast
8. Low-carb fruits (in moderation): berries, lemons, and limes.
Foods to avoid on the ketogenic diet:
Following a vegetarian keto diet should avoid:
Carbohydrate-rich foods such as grains, legumes, fruits, and starchy vegetables are only allowed in small amounts, as long as they fit into your daily keto diet.
You must eliminate the following foods:
- Meat: beef, pork, lamb, goat and veal
- Poultry: chicken, turkey, duck and goose
- Fish and shellfish, salmon, tuna, sardines and lobster
Here are some foods to limit:
- Starchy vegetables: potatoes, sweet potatoes, beets, parsnips, carrots, and sweet potatoes
- Sugary drinks: sodas, sweet tea, sports drinks, juices, and energy drinks
- Cereals: bread, rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta
- Legumes: beans, peas, lentils, and chickpeas
- Fruits: apples, bananas, oranges, berries, cantaloupe, apricots, plums, and peaches
- Condiments: BBQ sauce, honey mustard, ketchup, marinades, and sweetened salad dressings
- Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar