Can You Go Vegetarian on the Keto Diet?

Introduction:

Vegetarian and ketogenic diets have been studied extensively for their health benefits.

The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it’s possible to adapt it to fit a vegetarian diet.

What is the vegetarian keto diet?

The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.

Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish.

Health benefits

Although no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets.

Both vegetarian and keto diets have been shown to increase weight loss, support blood sugar control, and protect against several chronic illnesses. Keep in mind that no studies examine the vegetarian keto diet specifically.

Potential downsides

The vegetarian keto diet has a few drawbacks to consider as well.

Can cause flu-like symptoms

Transitioning into ketosis can cause numerous side effects, sometimes referred to as the keto flu:

Some of the most common symptoms include:

• Constipation

• Headaches

• Fatigue

• Difficulty in sleeping

• Muscle cramps

• Mood changes

• Nausea

• Dizziness

Notably, these side effects typically clear up within a few days. Getting plenty of rest, staying hydrated, and exercising regularly can help ease your symptoms.

The vegetarian keto diet may cause short-term side effects, lack important nutrients, and be unsuitable for kids and pregnant or breastfeeding women.

Foods to eat:

A healthy vegetarian keto diet should include a variety of non-starchy vegetables, healthy fats, and protein sources, such as:

Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers

Healthy fats: olive oil, coconut oil, avocados, MCT oil, and avocado oil

Nuts: almonds,walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts

Seeds: chia,hemp, flax, and pumpkin seeds

Nut and butters: almond, peanut, pecan, and hazelnut butter

Full-fat dairy products: milk, yogurt, and cheese

Protein: eggs,tofu, tempeh, spirulina, natto, and nutritional yeast

Low-carb fruits (in moderation): berries,lemons, and limes

Herbs and seasonings: basil, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme

Foods to avoid

On a vegetarian keto diet, you should avoid all meat and seafood.

High-carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily carb allotment.

You should eliminate the following foods:

Meat: beef, pork, lamb, goat, and veal

Poultry: chicken, turkey, duck, and goose

Fish and shellfish: salmon, tuna, sardines, anchovies,and lobster

Here are some foods that you should limit:

Starchy vegetables: potatoes, yams, beets, parsnips, carrots, and sweet potatoes

Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice, and energy drinks

Grains: bread,rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta

Legumes: beans,peas, lentils, and chickpeas

Fruits: apples,bananas, oranges, berries, melon, apricots, plums, and peaches

Condiments: barbecue sauce, honey mustard, ketchup, marinades, and sweetened salad dressings

Processed foods: breakfast cereals, granola, chips, cookies, crackers, and baked goods

Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar

Alcoholic beverages: beer, wine, and sweetened cocktails

Sample meal plan

This five-day sample meal plan can help kick-start a vegetarian keto diet.

Monday:

Breakfast: smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder

Lunch: zucchini noodles with tempeh meatballs and creamy avocado sauce

Dinner: coconut curry made with olive oil, mixed veggies, and tofu

Tuesday:

Breakfast: omelette made with coconut oil, cheese, tomatoes, garlic and onions

Lunch: cauliflower-crust pizza with cheese, mushrooms, diced tomatoes, olive oil, and spinach

Dinner: Salad with mixed greens, tofu, avocados, tomatoes, and bell peppers

Wednesday:

Breakfast: tofu scramble with olive oil, mixed veggies, and cheese

Lunch: cauliflower mac and cheese with avocado oil, broccoli, and tempeh bacon

Dinner: frittata with coconut oil, spinach, asparagus, tomatoes, and feta

Thursday:

Breakfast: Greek yogurt topped with walnuts and chia seeds

Lunch: taco lettuce wraps with walnut-mushroom meat,avocados, tomatoes, cilantro, sour cream, and cheese

Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach, and garlic

Friday:

Breakfast: keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon, and peanut butter

Lunch: baked egg-avocado boats topped with chives, coconut bacon, and paprika

Dinner: cauliflower fried rice made with coconut oil, veggies, and tofu

Vegetarian keto snacks

Here are a few simple snacks that you can enjoy between meals:

• Zucchini

• Chipscelery with peanut butter

• Roasted pumpkin seeds

• Flax crackers with sliced cheese

• Mixed nuts

• Chia seed pudding topped with unsweetened coconut

• Carrots with guacamole

• Whipped cream with blackberries

• Full-fat cottage cheese with black pepper

• Full -fat Greek yogurt with walnuts

Sources:

https://www.healthline.com/nutrition/vegetarian-keto-diet-plan

https://www.purewow.com/recipes/vegan-keto-coconut-curry