Vegetarian Keto Diet
Nowadays many people are shifting towards being vegetarian, which is considered as one of the healthiest diets. As it reduces the risk of having heart diseases, diabetes and as a good impact on a person’s health but being a vegetarian doesn’t suit everyone but keto vegetarian diet is more effective than a normal vegetarian diet as it helps in weight loss, improves blood sugar level. And also reduces the likelihood of Alzheimer’s disease, POCS, etc.
Therefore, you can get benefits of these diets by combining both vegetarian diet and keto diet in one diet, i.e., Vegetarian Keto Diet.
What is this diet?
It is a diet that is meat and flesh free, that limit the consumption of carbs and reduces our carbon footprint.
Although, eggs and dairy is allowed in this diet, which is considered as the best source of getting all the nutrients, and by opting for this diet you are actually taking a step towards sustainable development of your country by not eating meat that comes from animals that are slaughtered and injected different medicines for more meat and milk. So what you can do is have the eggs and dairy of those animals that are raised naturally without any chemicals.
Key points of the Vegetarian Keto Diet:
- Limit your carbs consumption to 35g or less per day.
- You cannot eat the meat or flesh of any animal.
- Have lots of low-carb vegetables to keep your daily consumption of carbs in the limit.
- 70% of your calories should consist of fat only.
- 25% of your calories should consist of plant-based proteins, eggs, and
- Take supplements for nutrients that you are missing out due to this diet like; Vitamin D3, DHA & EPA, iron & zinc.
- To figure out your calories and macro use keto calculator
How to limit carbs?
Most of the people following this diet end up consuming too many carbs because of having less eating options. So if you are on a vegetarian keto diet you cannot eat these foods listed below;
Foods you cannot eat:
For, eg. Grains (like wheat, corn, rice cereal), legumes (lentils, black beans, peas), sugar (honey, agave, maple syrup), fruits (apples, bananas, oranges), Tubers (potato, yams), etc.
Foods you can eat:
Green vegetables like spinach, kale, cauliflower, zucchini, broccoli, dairy & eggs(cheese, high fat , high fat cream, butter), Nuts(pistachio, almonds), seeds (pumpkin seeds, sunflower seeds), avocado and berries and oils(MCT oil, avocado oil, coconut oil, olive oil)
In the starting, it might get difficult for you to switch to this diet, but with time you will get used to it, and the options that I have mentioned above will make it easier for you
If you not a dairy or egg lover, the
n there are, other alternatives too like you can replace heavy cream with coconut cream, butter with coconut oil, yogurt with nut-based yogurt, etc.
If you are looking for ideas for what to eat in a keto vegan diet then here are some meal ideas for you like;
cinnamon roll, buttermilk pancakes, zucchini bread with walnuts.
Keto lasagna, Spinach and herb wrap, garlic and herb bread.
Avocado walnut pesto, keto pizza, roasted bell pepper, and cauliflower soup
Coconut chip cookies, Vanilla bean cupcake, tropical chocolate mousse bites.