keto diet for vegetarians
A 7-day vegan keto meal plan and guide for you to get started. vegetarians can Following this keto vegan low-carb diet.
You’ve probably heard of the ketogenic diet, or read some reviews about how quickly people lose weight on the ketogenic diet.
Want to try this high-fat, low-carb diet?
But there is a problem. The traditional ketogenic diet includes bacon, cheese, meats and cream.
You are a vegetarian and you wonder, can a vegetarian eat a ketogenic diet? If so, what can you eat on a plant-based ketogenic diet?
Keto vegetarian diet
The good news is that you can completely eat a completely vegetarian ketogenic diet.
This means it contains no dairy, no meat, or even no seafood.
They can even experience the ketogenic benefits of following a typical ketogenic diet plan.
So this article fully explains what you can and can’t eat on a vegetarian ketogenic diet. It also includes a 7-day ketogenic vegetarian plan and menu to get you started!
What is keto diet for vegetarians
A vegan ketogenic diet is a low-carbohydrate, high-fat diet based solely on plant-based foods.
The vegan diet does not contain any animal products, including dairy products and seafood. They are relatively clean diets because they tend to be rich in carbohydrates.
To eat a vegetarian ketogenic diet, you must reduce your carbohydrate intake. The rest is to consume a lot of fat and plenty of plant-based protein.
As for macronutrient ratios, the same ketone amount ratio applies to vegetarian ketones. Here are the categories:
Fat: 65 – 75%
Protein: 20 – 25%
Carbohydrates: 5 – 10%
Based on a 2,000 calorie-a-day diet, this equates to 25-50 grams of carbohydrate intake per day.
In order to develop a vegetarian ketogenic diet plan, you need to match these large portions of vegetarian meals.
This is necessary for any ketogenic diet to achieve the purpose of the ketogenic diet, which is to achieve ketosis.
In this state, your body burns fat instead of carbohydrates or sugars that originally provide energy for the body. By switching the body’s energy sources in ketosis, many people achieve obesity and weight loss.
Low-carb vegetarian ketogenic is essential for getting your body to this state to lose weight and burn fat.
Foods that are not allowed in keto diet for vegetarians
Cereals: corn, wheat, cereals, rice, etc
Legumes: peas, black beans, lentils, etc.
Sugar: agave, maple syrup, honey, etc.
Fruits: bananas, oranges, apples, etc.
Tubers: yams, potatoes, etc
Think of it this way. Starchy and sugary plant foods are high in carbohydrates. Remove them from your ketogenic diet.
Now let’s take a look at the low-carb foods that can be eaten in a vegetarian ketogenic diet:
Food you can eat
Vegetarian proteins: tofu, tempeh, gluten and other low-carb vegetarian “meats”
Low-carb vegetables: spinach, water vegetables, kale, watercress. Other low-carb vegetables – cauliflower, cauliflower, zucchini, green peppers, asparagus, etc
Shiitake mushrooms: enoki mushrooms, seaweed, shiitake mushrooms, oysters, etc.
Plant-based “dairy products”: full-fat coconut milk, unsweetened coconut yogurt, coconut cream, vegetarian cheese, unsweetened nut milk, etc.
Nuts: pistachios, macadamias, almonds, etc.
Seeds: pumpkin seeds, pumpkin seeds, etc.
Fruits that are low in carbohydrates, low blood sugar: avocados, blackberries, raspberries and other low-glycemic berries
Seafood: Kelp, dulse, etc.
Fermented foods: tempeh, natto, kimchi, etc.
Sweeteners: Monk fruit, erythritol, stevia, erythritol and other plant-based ketone sweeteners
Oils and fats: coconut oil, avocado oil, MCT oil, truffle oil, olive oil, etc
Also, most of the foods you’ve on your vegan ketogenic diet come from this list, so keep this list at hand.
However, with a few simple food exchanges and some careful planning, you can turn most of your ketogenic recipes into a vegetarian diet!
7-day Vegan Diet Plan
Day 1:
Breakfast: Chocolate-Covered Macadamia Smoothie
Lunch: Low-carb avocados salad with almond
Dinner: Tofu stir-fry served over cauliflower rice
Day 2:
Breakfast: Baked Tofu, avocado, and vegan pesto
Lunch: Zucchini noodles with pesto and vegan cheese.
Dinner: Grilled Zucchini avocado salads with walnuts and a drizzle of MCT oil.
Day 3:
Breakfast: Chia almond pudding made with full-fat coconut milk.
Lunch: Broccoli creamy coconut soup.
Dinner: Baked asparagus with tofu drizzled with avocado oil
Day 4:
Breakfast: Coconut yogurt topped with crushed nuts, seeds, and unsweetened shredded coconut.
Lunch: Crispy Tofu & Cauliflower Rice Stir-Fry
Dinner: Seitan Negimaki
Day 5:
Breakfast: Tofu scramble with vegan cheese, mushrooms, and spinach.
Lunch: Vegetable and tofu salad with avocado dressing.
Dinner: Eggplant lasagna made with vegan cheese
Day 6:
Brekfast: Penute Bat Avocados Mosi
Lenci: Green Currical & Kristo Konut Temple
Dinner: Kaulivlotov Friedleys.
Day 7:
Brekfast: Kokonut Almond is crazy Aputin.
Lenche: Greensaradwestamp Avocado, Figenchis, Anderpampkinsis.
Dinner: Wigan Cowliflore McAndches.
Vegan Keto Snacks
Here’s a list of vegan, low-carb Keto snacks to keep your appetite in check between meals.
Avocados
Olives
Macadamia Nuts
Crude Coconut Butter with vegetarian saltines.
High-Fat vegetarian protein bars
Nuts and Nut Butters.
Dim Chocolate
Cacao Nibs.
Nut and coconut bars
Vegetarian cocoa smoothie
Trail blend with blended nuts, seeds, and unsweetened coconut
Dried coconut drops
Simmered pumpkin seeds
Celery sticks finished with almond margarine
Coconut drain yogurt finished with slashed almonds
Guacamole and cut ringer pepper
Cauliflower potato tots
Supplement with vitamins and minerals
While a vegetarian ketogenic diet is entirely feasible, it also comes with a range of challenges.
One is to meet all your nutritional needs simply by going vegetarian. In particular, vitamin D, K2, B12, omega 3, iron, calcium, etc. are low in vegan diets.
To be nutritionally adequate, consider taking some supplements that you may be deficient in.
Last word
All in all, a vegan ketogenic diet is a high-fat, low-carb diet based on whole, unprocessed plant foods.
It’s just a combination of vegan and ketogenic diets.
A vegetarian ketogenic low-carb diet plan can reduce your risk of obesity, heart disease, and type 2 diabetes.
Following such a strict diet can be challenging, especially in the beginning. But certain benefits may make these efforts worth a while.
But as always, consult your local doctor before starting any new diet.
