If you are new to the concept of the Vegetarian Keto Diet or just starting it, you’ve come to the right place. Wondering about what foods you can have and what are the ones you really need to avoid? This article will exactly focus on that! Read this to know the foods you can have on a vegetarian keto diet and get to know all the Keto-friendly food groups that you can source your keto groceries from.
What Is A Vegetarian Keto Diet?
The high-fat and low-carb diets have certainly become a famous diet. However, the diet is more of animal products like meat, fish, and poultry. But that doesn\’t mean that the diet is off-limits for our vegetarian keto family.
Eating a plant-based diet, or even going all-out vegetarian, can be quite healthy. It is believed that vegetarians are slimmer and live a longer life than meat-eaters. You can lose weight quite quickly with the help of this diet.
It can also help to improve your cholesterol, blood pressure, and blood sugar levels. The keto diet puts the body into the fat-burning state of ketosis and requires followers to get 75 % of their daily calories from fat, 20% from protein, 5% from carbs.
Vegetarians might find this difficult initially. They have grown up eating carbs more than anything else. As chapati and Rice are staple parts of Indian Cuisine and loaded with carbohydrates. As a result, it can be a bit difficult for Indians to do the diet.
However, Indian cuisine consists of a variety of low-carb vegetables and flours that can blend well with Vegetarians.
Read More About Vegetarian Keto Diet Here
Foods To Have On A Vegetarian Keto Diet
Keto-Friendly Vegetables
Vegetables are a staple part of our diet, as we complement them with almost every dish. They are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Consumption of a good amount of Low Carb Vegetables nearly 300 – 400 g in a day helps with immunity, bone strength, digestion, and facial glow as well. So, before starting with low-carb vegetables, it\’s very important to know what comes under the term low carb.
So, here goes a list of all the low carb vegetables that can be a part of your Keto Diet:
1. Broccoli
It is a great source of vitamins K and C, a good source of folate (folic acid), and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. This vitamin is a powerful antioxidant and protects the body from damaging free radicals.
2. Cucumber
It has zero fat, low-calories, making it an excellent snack for people looking to lose weight. So toss some cucumbers in salads or eat them as it is and add a dash of lemon juice, salt, and black pepper to stimulate weight loss.
3. Asparagus
It\’s low in calories and a great source of nutrients, including fiber, folate, and vitamins A, C, and K. Additionally, eating asparagus has several potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes, and lower blood pressure.
4. Kale
Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.
5. Spinach
This veggie is rich in vitamins A, C, and K, magnesium, iron, and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress, and reduce blood pressure levels among other health functions. Whether you like it or not, spinach is surely one veggie that you must include in your daily diet.
6.Mushrooms
Different species of mushrooms differ in protein and fiber content. As, they are rich in B vitamins and a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.
7. Bell Peppers
Bell Peppers are rich in vitamin A, vitamin C, and potassium. It also provides a healthy dose of fiber, folate, and iron. Along with being full of nutrients, Bell Peppers delivers a satisfying and low-calorie crunch with every bite.
8. Green Beans
Beans are nice, crunchy, low-calorie food and provide many key nutrients. If young and tender are a rich source of vitamin C, dietary fiber, folate, vitamin K, and silicon (needed for healthy bones, skin, and hair).
9. Tomato
Tomatoes are rich in lycopene that acts as an antioxidant, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.
10. Lettuce
Lettuce is low in fiber and high in water content, one can enjoy it during hot weather. It also provides calcium, potassium, vitamin C, and folate. The iceberg lettuce is so rich in nutrients that it can help you to meet the standard daily requirements for several vitamins and minerals.
11. Eggplant
It is high in amino acids and gives a unique taste that makes it an ideal ingredient in a variety of dishes. Eggplant is low in calories and sodium and is a great source of dietary fiber, potassium, and B vitamins.
12. Radish
High on Nutrients: Red radishes are packed with Vitamins E, A, C, B6, and K. Plus it\’s high on antioxidants, fiber, zinc, potassium, phosphorous, magnesium, copper, calcium, iron, and manganese. And each of these is known to keep our body in good working condition.
13. Cauliflower
Cauliflowers are cruciferous vegetables that are naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. Also, contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.
14. Cabbage
It is a cruciferous vegetable. Cabbage consists of a chemical that helps to protect against the negative effects of radiation. It is sulforaphane in cabbage that may help protect against cancer. Half a cup of cooked cabbage contains 81.5 micrograms of vitamin K.
15. Zucchini
This green vegetable is a good source of fiber, which is great for weight loss because it slows down the digestion of food and keeps you full for longer. It also has a high water content, which adds bulk to what you eat without extra calories.
Healthy Fats
1.Olive Oil
Rich in healthy Monounsaturated Fats, Olive oil contains large amounts of antioxidants, has strong anti-inflammatory properties. It may help to prevent strokes, is protective against heart disease, and is good for weight loss.
2. Coconut Oil
The medium-chain triglycerides give a push to the body to burn fat, thus providing quick energy to the body and brain. It increases HDL (good) cholesterol in the blood, which eventually helps to reduce heart disease risk.
3. Avocados
Avocados are rich in vitamin C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Avocado oil contains lutein, beta-carotene, and omega-3 fatty acids. Avocado is rich in healthy fats so don\’t shy away from eating those!
4. MCT Oil
Taking MCT oil could have many benefits and very few risks. For starters, it contains fatty acids that can promote weight loss by reducing body fat, increasing fullness, and potentially improving your gut environment.
Read More About Healthy Fats Here
Nuts
1.Almonds
Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. Almonds improve various medical conditions like lowering blood sugar levels, reducing blood pressure, and lowering cholesterol levels. They can also reduce hunger and promote weight loss.
2. Walnuts
Rich in antioxidants, Walnuts are a super plant source of Omega-3s. It can decrease inflammation, promotes a healthy gut, reduces the risk of some cancers, supports weight control, and helps manage Type 2 Diabetes.
3. Cashews
Rich in protein and other nutrients, These cashews can boost your immune system and can offer some useful health benefits. Cashews are an excellent source of antioxidants that can help boost bone strength and heart health too.
4. Macadamia Nuts
These are loaded with healthy fats and may help to shed some weight. A single serving of macadamia nuts also contains a decent amount of dietary fiber, protein, manganese, thiamin, and a good amount of copper. More than 75 percent of the fat that macadamia nuts contain is monounsaturated fat, which has health benefits.
5. Pistachios
Regularly eating nuts helps to reduce the risk of weight gain. Pistachios are believed to be especially beneficial for those who wish to lose weight as it is high in protein and fiber content.
Seeds
1.Chia
High fiber and protein content in chia seeds can help you lose weight. Many people strongly believe that chia seeds can fasten weight loss. It is rich in soluble fiber and absorbs large amounts of water thus creates bulk in the stool, which should increase fullness and slow the absorption of food.
2. Hemp
It is fiber-rich and a natural appetite suppressant, therefore it can help you feel full for longer and reduce hunger cravings. You can add 30 to 40 g of hemp seeds to your breakfast and it will give you a feeling of fullness.
3. Flax
Flaxseeds are rich in proteins. Consuming 5 g of flaxseeds, along with dietary fiber suppresses your appetite.
4. Pumpkin seeds
It helps improve insulin regulation in diabetics and decreases oxidative stress. These seeds are rich in digestible protein that helps to normalize blood sugar levels. This is one of the best snacks to lose weight.
Nut Butters
1. Almond Butter
Not only is it indulgent in taste, but it comes packed with protein, fiber, and good fats, as well as vitamin E, magnesium, and potassium.
2. Peanut Butter
It is a good source of protein that can promote the feeling of fullness and result in fat loss. That reduces your appetite and eventually consumption of lesser calories. This will help you lose weight. It also improves metabolism with the consumption of peanut butter.
3. Pecan Butter
It is high in fat and calories, hence best for the keto diet and packs a powerful punch in the way of several vitamins and minerals like vitamins A and E, magnesium, and potassium. Pecan butter is rich in manganese.
4. Hazelnut Butter
This nut butter is a great choice for those following a keto diet. For those with peanut allergies, hazelnut butter can serve as an alternative. Also, pure hazelnut butter is low in carbohydrates and high in fat so it is a good choice for those who follow a keto diet.
Full-fat Dairy Products
1. Yogurt
Yogurts are rich in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These protect bones and teeth and eventually help prevent digestive problems.
2. Cheese
It is a great source of calcium, fat, and protein. Cheese is rich in vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Cheese made from the milk of 100 percent grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2.
Proteins
1. Cottage Cheese
Rich in protein, Cottage Cheese strengthens bones and teeth, maintains blood sugar levels, good for heart health, improves digestion, and boosts weight loss.
Low-carb Fruits
1. Lemons
Lemons are rich in vitamin C, soluble fiber, and plant compounds that give them several health benefits. They help in weight loss thus reduces your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.
2. Raspberries
They are low caloric but high in fiber, vitamins, minerals, and antioxidants. Raspberries may protect against diabetes, cancer, obesity, arthritis, and other conditions and may even provide anti-aging effects.
3. Blackberries
Berries are rich in beneficial vitamins and minerals, fiber, and antioxidants. They\’re low in calories, carbs, and fat. Blackberries are also versatile and easy to add to your diet.
4. Strawberries
Strawberries are an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. These are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.
Foods To Avoid On A Vegetarian Keto Diet
There\’s no getting around this one. You will fall out of ketosis as soon as you introduce carbohydrates to your system and the body will start using them preferentially for fuel over fats.
Foods high on sugars and carbs can very quickly get you out of ketosis and can hamper the progress that you\’ve made so far. The keto diet is based on the principle to deplete carbs and eating more than what is required by your body can turn it the other way round for you.
- Artificial Sweeteners and Milk.
- High in carb fruits like Bananas, Pineapples, Tangerines, and Grapes.
- Grains, Legumes, Rice, and Quinoa.
- Potatoes and Processed Foods.
- White/Brown Bread
- Refined oils
Also, always check labels for any food first. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey, corn syrup, cornstarch, potato flakes, etc.
To lose weight, transforming yourself into a healthier version, and maintaining the weight, subscribe to Keto India for a personalized keto consultation. Get yourself started today and Stay tuned for more such keto weight loss stories, health content, and recipes! Also, don\’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle.
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