Here’s a common myth for you: You have to eat meat to follow the keto diet. While it’s true that because a traditional keto diet is a high-fat, low-carb, and moderate-protein diet in which animal products like meat, poultry, fish, and dairy are regularly consumed, you can be on a vegetarian keto diet and still reap the same results. All you need to follow some vegetarian keto diet tips and rules and you will get to see some good results in yourself!
The vegetarian keto diet accompanies the basic rules of keto, which limits carbs and focuses on protein consumption. However, as protein is often present in meat products, the keto diet can increase our consumption of these products. This is not biodegradable, nor is it entirely healthy.
Vegan keto sticks to the keto diet by limiting carbs, but it goes a step further and eliminates animal products, as well. This means the focus will change towards healthier proteins like tofu, egg whites, nuts, and seeds. In order to do a vegetarian keto diet, you have to be willing to carefully plan and be mindful of your food choices to make sure you\’re getting enough of the essential vitamins and nutrients your body needs to thrive.
Why should we go for a vegetarian keto diet?
This vegetarian keto diet not only reduces our carbon footprint, but also protects animals from torture and death and reduces our risk of developing diseases related to the overconsumption of meat products like heart disease, gout, and more.
Food to Consume on a vegetarian Keto Diet-
Healthy fats
- Nuts
- Seeds
- Nut and seed butter
- Avocados
- Butter
- Cheese
- Mayonnaise
- Oils (olive, coconut, avocado, etc.)
- Full-fat yogurt
- Coconut products
Low-carb, non-starchy vegetables
- Leafy greens
- Broccoli
- Cauliflower
- Peppers
- Mushroom
- Brussel sprouts
Protein sources
- Eggs
- Tofu
- Tempeh
- Seitan
Vegetarian Keto Diet Tips-
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Start slowly-
You cannot eliminate all of the non-keto vegetarian-friendly foods out of your diet in a day. It will be easier for your body to adjust if you start by eliminating a little bit at a time. Start by eliminating one new food group per week and gradually work your way up. Both your mind and body will have time to adjust. Imagine it as working up to something rather than making a change overnight.
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Restrict carbohydrates
– In order to get into ketosis and stay there, it’s best to limit your net carb intake to 20 grams per day. This implies you’ll need to avoid many popular vegetarian protein sources, such as quinoa, buckwheat, legumes, and pulses. These foods are too high in carbs to be part of a ketogenic lifestyle.
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Include protein
– A couple of keto-friendly low-carb plant proteins, such as nuts and seeds, with animal protein sources like dairy and eggs, can improve the protein quality of a vegetarian diet. Protein in your diet is vital so make sure you consume the right amount of proteins basis your body parameters and macro requirements.
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Have Low carb veggies at least two times a day
-There are plenty of keto-friendly vegetables that taste delicious, provide a nice dose of fiber, and help you to meet your daily micronutrient needs. Vegetables like spinach, zucchini, avocado, and cauliflower are great sources of fiber and are low-carb and keto-friendly.
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Try new things
– If some of the protein sources are foreign to you, you’ll have to really make an effort to try them out and get used to them if you want to successfully switch to a vegetarian keto diet. You absolutely need to make sure your body is getting adequate nutrients from acceptable foods. If you do not take in enough of the foods you need to stay healthy, it will not be possible for you to maintain the vegetarian keto diet.
- Look for plant-based foods- Add plant-based foods to your vegetarian keto diet plan like coconut oil, nuts like almonds, peanuts, seeds, etc.
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Season your food with herbs and spices-
Cooking with herbs and spices can help increase the variety of a vegetarian diet. Also, they’re an additional source of micronutrients and provide very few net carbs. Besides the more common ones like rosemary and cinnamon, basil, experiment with some you haven’t tried as well. You may find a few new favorites!
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Look out for the signs of Malnutrition-
though there are several advantages to maintaining a keto vegetarian diet, this way of life isn’t for everyone. For example, it is not recommended for pregnant or nursing mothers, nor is it prescribed for anyone with chronic illnesses – unless advised by your healthcare practitioner. Here are some signs that may indicate your body is not reacting well to the keto-vegetarian switch:
-Severe nausea
-Dizziness
-Trouble sleeping
-Mood changes
-Constipation
-Menstrual irregularities
-Headaches
-Fatigue
-Muscle aches or cramping
The above-stated symptoms may be a sign that you have tried to cut too much out too fast, and your body has not yet been able to adjust, or that you are not suited to the diet. Another deliberation is that you have successfully eliminated foods but are not eating enough of the supporting foods you need to compensate.
- Stay calm and follow the process– Keep your mind calm and don’t stress to much. Just follow the vegetarian keto diet in the right way.
In conclusion
We all need some tips and tricks to follow something or to do something in life. Here the above mentioned vegetarian keto diet tips will surely be helpful to you. So Choosing foods rich in key nutrients, experimenting with different vegetable and protein combinations, and using a wide range of herbs and spices can help you create a keto vegetarian lifestyle that is healthy, sustainable, and pleasurable.
So what\’s stopping you from starting your own keto diet journey? Get yourself started today and Stay tuned for more such ketogenic transformation 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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