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Can you do Keto when you are vegetarian? Can you be Keto and vegetarian at the same time? Can a vegetarian be in Ketosis? These are the kind of questions we receive almost every day at our Keto weight loss clinic from people who are interested in a healthy Vegetarian Keto diet but have absolutely no idea where to begin.
In this article, we are not only going to answer these commonly asked questions about Ketogenic diet for vegetarians, we’re also going to give you all the tips and strategies you need to speed up fat loss and reach your target weight in the shortest possible time.
So let’s begin!
The short answer is yes! 👍 🎉💃🏻
A low-carb, fat-friendly Ketogenic diet is the solution that taps into the most basic bioscience of weight loss, which is Why it is one of the most popular fat-burning methods in the world today.
But is it easy? The answer to that really depends on who you ask. Many Keto clinics and coaches will avoid the topic of Ketogenic fat loss for vegetarians (no meat and/or no fish and eggs) or vegans (no meat, fish, eggs and diary) because, in the absence of protein-rich meat, the diet plan has to be expertly customized with a fine balance of plant-based foods that supply the right amount of macronutrients without risking nutritional deficiencies.
But it can certainly be done, and done with great results that match the outcome for non-vegetarians on Keto.
Absolutely. But it is important to know that a Vegetarian Keto diet food list, on its own, may not be sufficient to get you there.
To shift the body into Ketosis — and stay in that much-desired, fat burning state without getting knocked off — you need to pay close attention to the balance of macronutrients you are consuming.
• Eat too little protein, for example, and the body will start burning muscles (a major concern for vegetarians and vegans).
• Eat too much protein, and the excess will be turned to carbs and you will be knocked out of Ketosis.
• Eat too much fat and the body will not bother to dip into its own fat stores.
As we said earlier, getting results from a high fat, low carb Vegetarian Keto diet is a balancing act. To get it right, and then to accelerate results, you have to keep several food and lifestyle-related factors in mind.
In order to simplify all the useful information that is packed into this guide, we have organized our suggestions into bite-sized tips that are easy for you to read and remember:
Eat The RIGHT Proteins To Avoid Nutritional Deficiencies
Proteins play many important roles in the human body. They are the major structural components of muscles, for example, and an adequate dietary intake of protein is essential for healthy muscle formation and function.
But not all proteins are created equal.
Protein quality is determined by something called the PDCAAS (Protein Digestibility Corrected Amino Acid Score), and while most animal proteins are rated at about 1.0, which is maximum score, plant proteins (except soy) rank low enough on the PDCAAS scale to be a cause of concern when someone’s on a vegetarian Keto diet to lose weight.
Eat MORE Proteins To Prevent Muscle Loss
A vegetarian trying to lose weight may think they are getting sufficient protein to satisfy their Ketogenic diet needs, but in reality, the body does not absorb plant proteins as well as animal protein, so they need to eat more.
As a rule of thumb, vegetarians are recommended to eat 10% more protein than meat-eaters, but when you’re on a Keto vegetarian diet you need significantly more to stop muscle loss.
Eat A VARIETY Of Proteins
The body cannot produce 9 essential amino acids on its own, so it sources them from our food. Unfortunately, most plant-based proteins in vegetarian diets do not contain all 9 amino acids (unlike animal protein), so you need to eat a variety of plant foods in order to get them all.
Some good low carb vegetarian protein sources include:
• Tempeh
A fermented soybean product that is Indonesian in origin and a great substitute for fish and beef.
• Tofu
A calcium-rich soy protein product that has become a mainstay for Keto vegetarians and others looking for a tasty meat alternative among vegan protein sources.
• Seitan
Also known as `wheat meat’, Seitan is made from gluten, which is the main protein in wheat. High in protein and iron but low in fat, Seitan is a great low carb alternative for vegetarians, vegans and high blood sugar patients who cannot eat soy products.
• Protein Powders
Organic pea protein isolate and 100% grass-fed whey protein are great options, and environment-friendly as well.
Don’t Overshoot Your Daily Carb Allotment
To enter the much-desired, fat-burning state of Ketosis — the goal of a Keto dieting — carb intake has to be reduced drastically. This is particularly hard to achieve for vegetarians as most of their healthy food choices are also rich in carbs.
You have to always be mindful of net carbs, therefore, to keep within your daily allotment and choose low carb diet options in vegetables like cauliflower, zucchini noodles, broccoli, brussels sprouts, asparagus, spinach, kale, lettuce, and other leafy greens.
Focus On Healthy, Nutrient Dense Fats
Finding healthy sources of fatty acids that are also low carb and rich in essential nutrients may seem like a challenge at first for newbie vegetarians starting out on a Keto vegetarian diet. Especially those who do not eat fish, eggs and dairy.
Legumes, for example, are normally considered to be a good source of key nutrients and healthy fats for vegetarians, but the high amounts of net carbs in them would kick you right out of Ketosis.
You still need to get 70% to 80% of your calories from fat, so be sure to include nutrient dense fatty acids and fats like coconut oil, avocado oil, olive oil, shea butter, ghee and grass-fed butter in your diet.
Non Starch Veggies 🥬
• Know which vegetables have a high amount of hidden carbs.
Some veggies to avoid are: Broccoli, Cauliflower, Mushrooms, Zucchini, Bell Pepper, Bean Sprouts, Daikon, Eggplants, Dandelion Greens, Spinach, Bok Choy, Artichoke Hearts, Asparagus, Bamboo Shoots, Endive, Squash, Fennel, Jicama, Kohirabi, Onion, Garlic, Olives, Swiss Chard, Collard Greens and most other leafy greens.
Healthy Fats 🥥
• Coconut Oil, Olive Oil, Avocado Oil, Grapeseed Oil, Sunflower Oil, MCT Oil, Butter, Coconut Cream, Flaxseed Oil, Ghee, Cacao Butter, Olive Oil
Nuts And Seeds 🌰
• Walnuts, Pine Nuts, Cashews, Macadamia Nuts, Pistachios, Chia seeds, Hemp Seeds, Flax Seeds, Pecan, Pumpkin Seeds, Brazil Nuts, Almonds, Hazel.
Dairy (Full Fat) 🧀
• Milk, Cheese, Sour Cream, Yogurt
Protein 🍳
• Eggs, Tofu, Tempeh, Whey Protein, Seitan, Protein Powders, Nutritional Yeast
Seasonings 🧂
• Basil, pepper, paprika, turmeric, oregano, pumpkin seeds powder, rosemary,.
* Not an exhaustive list
Produce / Starchy Vegetables / Nuts And Seeds / Grains 🌽
- Acorn Squash, Beets, Butternut Squash, Brussel Sprouts, Carrots, Caramelized Onions, Coconut Products (except oil), Pumpkin, Bell Peppers (Yellow or Orange), Parsnip, Potatoes, Pea Protein, Rutabaga, Lentils, Water Chestnuts, Yam, Corn, Crackers, Pasta, Rice.
Fats / Oils 🍵
• Partially Hydrogenated Fats, Non-Dairy Creamers (powdered), Salad dressings with any carbs, Some milk and dairy products.
Dressings / Sauces / Seasonings / Sweeteners 🍯
• Agave, Some artificial sweeteners, Balsamic
Vinegar, Wine Vinegar (unless zero carbs), Honey, Maple Syrup. BBQ Sauce, Honey Mustard Sauce.
Beverages 🥤
• Alcohol, Soda Pop, Sports Drinks, energy Drinks, Fruit juices, Coconut Water, Coconut Milk, Sweetened alternative milks.
* Not an exhaustive list
Don’t Trust All Keto Friendly Snacks
Many delicious-looking, low carb snacks in the grocery store may say `Keto-friendly’ on the front label, but that doesn’t mean they’re always healthy. There are plenty of processed Keto junk food out there, in fact, that are high in unhealthy fats and low in nutrients.
Another thing to remember about snacking on low carbohydrate diets based on whole foods is this: the more often you snack, the more often your blood sugar levels will spike. And if you’re on the threshold or fully into Ketosis at that time, any unnecessary or frequent `comfort snacking’ will cheat you out of this precious, fat-burning state.
*** To read the rest of this list, please CLICK HERE!
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