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Vegetarianism and the Keto Diet – What You Need to Know

The Keto diet generally dictates that people consume meat, fish, and poultry while avoiding any kinds of carbohydrates. Though vegetarians don’t consume meat and fish, it is still possible for them to follow the keto diet while still being strictly vegetarian.

Vegetarians are open to consuming milk and eggs, but meat & fish is a complete no-go zone.

Read below to find out all the important bits you need to know about the vegetarian keto diet.

a plate of vegetarian keto meal on a wooden surface, with zoodles, boiled egg, avocado, spinach, and tomatoes

What Is It?

The keto diet is a high-fat diet that restricts your carbs consumption to 20 to 50 grams per day. This low carb intake gives your body the signal of going into ketosis, burning fat as fuel for your body instead of glucose. Traditionally, about 70% of your daily calorie intake comes from fat, including meat, fish, oils, and full-fat dairy. The alternate for vegetarians to bump their full-fats intake comes from coconut oil, avocados, nuts & seeds, and eggs.

It’s All About Health

Not a lot of formal research has been conducted on the vegetarian keto diet; however, there’s an abundance of research out there for both vegetarianism and the ketogenic diet. Let’s take a look at all the health benefits associated with this hybrid diet.

Fast-Track Weight Loss

Multiple studies have been conducted proving that people following the vegetarian version of the keto diet, on average, lost roughly 2 kgs more than those who were consuming meat. It is important to note that since your body is consuming full fats, it keeps you full for a longer period and helps in reducing untimely hunger. All contributing factors towards weight loss.

Say goodbye to Chronic Diseases

Vegetarian diets have proven to reduce the risk of multiple chronic diseases and illnesses. Studies show that it helps in reducing the risk of several heart diseases and combats high cholesterol levels. The removal of red meat and other meats helps in minimising these risks.

What to Eat on Vegetarian Keto Diet?

The vegetarian keto diet is a plant-based diet that includes vegetables, plant-based fats, nuts, and seeds. Almost all kinds of vegetable squash can be turned into noodles to curb your high-carb pasta cravings. Incorporating vegetable and seed fats, such as avocado oil, olive oil, coconut oil, etc., are all great options to increase your fat intake.

Keto WA has some great plant-based products you can check them out here

A small video by the Diet Doctor

Some Things to Consider

The vegetarian keto diet is not suitable for everyone. If not followed properly, you may not end up meeting your nutritional requirements. The vegetarian keto diet is extremely restrictive in terms of fruits, legumes, whole grain, and protein. If not planned properly, you may end up with nutritional deficiencies. Apart from this, the initial stages of your diet may induce something called “the keto flu”. The side effects include fatigue, lethargy, digestive problems, and muscle cramps.

a plate of vegetarian keto meal on a wooden surface, with zoodles, boiled egg, avocado, spinach, and tomatoes

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