Vegetarian Keto Diet Plan: Benefits, Risks, Food Lists, and More

 Can You Go Vegetarian on the Keto Diet?

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

The ketogenic or ketogenic diet is a high-fat, low-carbohydrate diet that has become particularly popular in recent years. Although it usually contains animal products such as meat, fish, and poultry, it can be adapted to a vegetarian diet.

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This article tells you everything you need to know about the vegetarian ketogenic diet.

What is a vegetarian ketogenic diet?

The vegetarian ketogenic diet is a diet plan that combines the direction of vegetarians and ketogenic diets.

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

Meanwhile, the ketogenic diet is a high-fat diet that limits your carbohydrate intake to 20-50 grams per day. Consumption of these ultra-low carbohydrates results in ketosis, a metabolic condition where your body begins to burn fat for fuel instead of glucose.

About 70% of your total daily calories in a traditional dietary ketogenic diet should come from fat, including sources of oil, meat, fish, and whole dairy products.

The vegetarian ketogenic diet, however, eliminates meat and fish and instead relies on other healthy fats such as coconut oil, eggs, avocados, nuts, and seeds.

SUMMARY:

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

Health Benefits

Although there is no research to examine the specific benefits of a vegetarian ketogenic diet, there is plenty of research on the diet of both parents.

Promotes weight loss.

Both vegetarian and keto diets are associated with weight loss.

A large review of 12 studies showed that those who followed a vegetarian diet lost an average of 4.5 pounds (2 kg) more on an average than vegetarians at 18 weeks.

Additionally, in a 6-month study of 74 people with type 2 diabetes, vegetarian diets stimulated fat and weight loss more effectively than conventional low-calorie diets.

Similarly, a one-month study of obe3 obese people found that the ketogenic diet resulted in a significant reduction in weight and body mass index (BMI) with an average weight loss of 33 pounds (14 kg).

High amounts of healthy fats in this diet can make you feel longer to reduce hunger and hunger.

Protects against chronic diseases

Vegetarian diets have been linked to a number of chronic disease risks.

In fact, studies have linked them to lower risk of cancer and better levels of various risk factors for heart disease, including BMI, cholesterol, and blood pressure.

The Keto Diet has also been studied for its effects on disease prevention.

In a 56-week study of 66 people, the ketogenic diet significantly reduced body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which were at risk for heart disease.

Other studies suggest that this diet may protect brain health and help treat Parkinson's and Alzheimer's disease.

Animal and test-tube studies further show that ketogenic diets may slow the growth of cancerous tumors. However, more research is needed.

Helps control blood sugar.

Vegetarian and ketogenic diets support blood sugar control.

A review of six studies has linked vegetarian diets to a significant reduction in HbA1c levels, an indicator of long-term blood sugar control.

What's more, a 5-year study of 2,918 people found that switching to a vegetarian diet reduced the risk of diabetes by 53%.

Meanwhile, the ketogenic diet can improve your body's blood sugar control and increase your sensitivity to the hormone insulin involved in blood sugar control.

In a 4-month study of 21 people, following the Keto diet lowered HbA1c levels by 16%. Interestingly, 81% of the participants were able to reduce or stop their diabetes at the end of the study.

SUMMARY:

Both the vegetarian and ketogenic diets have been shown to increase weight loss, support blood sugar control, and protect against a number of chronic diseases. Note that no studies specifically examine the vegetarian ketogenic diet.

Possible downsides

The vegetarian ketogenic diet also has a few flaws to consider.

May increase your risk of nutritional deficiencies

A vegetarian diet requires proper planning to make sure your nutritional needs are met.

Studies show that these types of foods are low in important nutrients, such as vitamin B12, iron, calcium, and protein.

The vegetarian ketogenic diet is even more restrictive because it restricts your intake of several nutrient-dense food groups, such as fruits and whole grains, further increasing your risk of nutritional deficiencies.

Carefully monitoring the amount of nutrients and eating a variety of healthy, whole foods can help ensure that your body is getting the vitamins and minerals it needs.

Supplemental intake can also help, especially for nutrition, often a lack of a vegetarian diet, such as vitamin B12.

Flu-like symptoms may appear

Changes in ketosis can lead to many side effects, sometimes known as keto flu.

Some common symptoms include:

Constipation

Headache

Fatigue

Trouble sleeping

Muscle barrier

Humor changes

Nausea

Dizziness

Significantly, these side effects go away within a few days. Getting enough rest, staying hydrated, and exercising regularly can help ease your symptoms.

Not suitable for certain populations

Since the vegetarian ketogenic diet is extremely limited, it may not be a good option for everyone.

In particular, it should be avoided by babies and pregnant or lactating women as it can limit the number of nutrients for proper growth and development.

It may not be suitable for athletes, people with a history of eating disorders, or people with type 1 diabetes.

If you have an underlying health condition or are taking any medications, talk to your doctor before starting this diet.

SUMMARY:

The vegetarian ketogenic diet can have short-term side effects, significant nutritional deficiencies, and is not suitable for babies and pregnant or lactating women.

Must eat food

A healthy ketogenic diet should include non-starchy vegetables, healthy fats, and protein sources such as:

Starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers

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

Nuts: walnuts, walnuts, cashews, macadamia nuts, pesto, and Brazil nuts

Seeds: chia, flax, flax, and pumpkin seeds.

Almond butter: almonds, peanuts, walnuts, and hazelnuts

Whole dairy products: milk, yogurt, and cheese

Protein: Eggs, Tofu, Tempe, Spirulina, Nato, and Nutritive Yeast

Short (moderate) sidewalk fruit: berry, lemon, and lime

Herbs and Condiments: Basil, paprika, black pepper, turmeric, salt, oregano, rosemary, and thyme.

SUMMARY:

The vegetarian ketogenic diet should include lots of healthy fats, starchy vegetables, and plant proteins.

To avoid food

You should avoid all meat and seafood on the vegetarian ketogenic diet.

Starchy cereals, fruits, berries, and vegetables are only allowed in small amounts in high-sugar foods, as long as they fit into your daily carbohydrate allowance.

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

SUMMARY:

A vegetarian ketogenic diet removes all meats while limiting sugary foods such as starchy vegetables, sugary drinks, cereals, and fruits.

Sample Meal Plan

This five-day sample meal plan can help you start a vegetarian ketogenic diet.

Monday

Breakfast: Smoothie with whole milk, spinach, peanut butter, MCT oil, and chocolate whipped protein powder

Lunch: Zucchini noodles with temp meatballs and creamy avocado sauce

Dinner: Coconut curry made with olive oil, mixed greens, and tofu

Tuesday

Breakfast: Omelette made with coconut oil, cheese, tomatoes, garlic, and onion.

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

Dinner: salad with mixed lettuce, tofu, avocados, tomatoes, and bell peppers

Wednesday

Breakfast: Tofu scrambled with olive oil, mixed vegetables, and cheese

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

Dinner: Fried with coconut oil, spinach, asparagus, tomatoes, and whipped cheese.

Thursday

Breakfast: Greek yogurt topped with walnuts and chia seeds

Lunch: Lettuce tacos with walnuts and mushroom meat, avocados, tomatoes, coriander, sour cream, and cheese.

Dinner: Zucchini pizza boat 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 avocado and egg boat topped with chives, coconut bacon, and paprika

Dinner: Cauliflower fried rice made with coconut oil, vegetables, and tofu.

Vegetarian keto breakfast

Here are some common snacks you can enjoy:

Zucchini chips

Celery with peanut butter

Fried pumpkin seeds

Flax cracker with chopped cheese

Mixed nuts

Chia seed pudding topped with unfinished coconut

Carrots with Gakamol

Blackberry whip cream

Whole cottage cheese with black pepper

Greek yogurt complete with walnuts

SUMMARY:

The sample menu above provides several ideas for simple meals and snacks that you can enjoy on a vegetarian ketogenic diet.

BOTTOM LINE

The vegetarian ketogenic diet is a high-fat, low-carb diet that eliminates meat and seafood.

Regardless, vegetarian and ketogenic diets can promote blood sugar control, weight loss, and a number of other benefits.

However, this diet may increase the risk of nutritional deficiencies and has not been studied on its own.

Still, if you’re a vegetarian and are interested in trying keto or you’re already following it and are interested in not eating meat, it’s certainly possible to combine the two.