How To Go Keto As A Vegetarian
How To Go Keto As A Vegetarian
Posted 2 years ago
A common question we get here at Carb Manager:
Can you combine a veggie or vegan diet with Keto?
Traditionally, a Keto diet contains a fairly high amount of animal protein through meat, fish, eggs, and dairy. On the surface, it doesn’t appear to be all that herbivore-friendly.
That being said, with some tweaking, a plant-based Keto diet can be achieved.
If you consciously design your plant-based Keto diet, you can find protein, essential fatty acids, and micronutrients in eggs, supplements, and a few other places.
Normally, vegetarians get many nutrients from legumes. But you cant eat legumes on a Ketogenic diet. They contain too many carbs. Theyll kick you out of the fat-burning state for which the diet is named.
The key for Keto vegetarians is to find low-carb, nutrient-dense foods that theyre comfortable consuming. And the ease in achieving this goal depends on which brand of vegetarianism were talking about.
We’ll also look at the ins and outs of vegan and veggie Keto, including the potential benefits, top foods to include, and how to overcome common challenges.
What Are The Benefits Of Low
In recent times, low-carb diets have gained popularity because they have health benefits and can help lose weight. There are precise plans for people who opt for low-carb diets based on their goals.
- The options for vegetarians or vegans are fewer, and it is a challenge to follow low-carb diet plans.
- Before making any changes to your diet, especially to your carbs, it is always recommended to consult your dietitian and work toward your goals.
- Low-carb diets generally include 50 to 100 grams of carbs anything less than that should be done under a doctors or dietitian’s supervision.
Following a low-carb diet is often misleading because many lean toward having more protein and avoid carbs altogether. You should include healthy carbs that provide nutrients to the body instead of starchy carbs or too much protein.
What Is A Vegetarian Keto Diet
I spoke with Mahmud Kara, M.D., to learn more. Dr. Kara, who has spent the past 30 years working in functional medicine, offered me some great insights. The vegetarian diet has been around for centuries, while the ketogenic diet is relatively new, he says. Studies have demonstrated that vegetarian diets are rich in essential nutrients like Vitamin C, Vitamin E, and magnesium and are usually low in certain fats which can contribute to low body-mass index , lower cholesterol, and less risk for heart-related diseases.
On the other hand, research regarding the ketogenic diet has demonstrated that low-carbohydrate diets can lead to increased weight loss and less risk of glucose related issues, such as insulin resistance, in the body, says Dr. Kara, who suggests that vegetarian keto has the potential to offer the best of both worlds: It eliminates meat, poultry, and fish while still focusing on healthy sources of fat instead of carbohydrates.
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What Are The Benefits Of The Vegetarian Keto Diet
Both a vegetarian diet and a keto diet have weight loss benefits, says Dr. Kara. A recent study concluded that a diet with high-protein and low-carbohydrate intake may help people feel fuller for longer which can help reduce overeating, and another recent study has concluded that those who practiced a vegetarian diet lost significantly more weight than those who did not. But does that necessarily mean that these diets can be combined for added benefit? According to Dr. Kara, it does.
When combined together, the keto vegetarian diet may offer additional weight loss benefits, he explains. This may be because vegetarians often have a hard time losing weight due to the need for higher carbohydrate intake to increase calories.
And its not all weight-loss, either. Another potential benefit of the keto vegetarian diet is reducing the risk for chronic disease.
Read next: The Best Veggies to Eat on a Keto Diet
Many carbohydrate options available in conventional supermarkets are loaded with harmful preservatives and additives that can contribute to a buildup of harmful toxins in the body, says Dr. Kara. Those harmful toxins can compromise and weaken the immune system, and can cause spikes in blood pressure and cholesterol levels. But the keto part of the vegetarian keto diet specifically helps with this issue, he says.
Can It Really Help You Lose Weight
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Many people successfully lose weight on the Slow-Carb Diet. Designed by best-selling author and self-improvement coach, Tim Ferriss, this lifestyle diet focuses on eating simple protein- and vegetable-based meals repeatedly, allowing for one cheat day a week. There’s no calorie counting with this effective weight loss strategy, but there are some limitations, including the elimination of starches and sweets from the diet. Ferriss’s book, The 4-Hour Body, provides a complete guide to rejuvenating your body through exercise and nutritional guidelines, while also improving your sleep and sexual performance. But while the Slow-Carb Dietwith a focus on eating lean sources of proteinmay work well for meat and dairy eaters, what’s the lowdown for vegans?
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How Many Carbs Should You Eat
There is no fixed definition of exactly what low carb means.
It is important to experiment and figure out a way to match your carb intake to your own goals and preferences.
That being said, these guidelines are reasonable:
- 100-150 grams per day: This is a decent maintenance range, and is good for people who exercise a lot.
- 50-100 grams per day: This should lead to automatic weight loss, and is a good maintenance range for people who dont exercise that much.
- 20-50 grams per day: With a carb intake this low, you should lose weight quickly without experiencing much hunger. This carb range should put you into ketosis.
Vegetarians could easily go into the lowest range, but such a diet would be impractical for vegans. The 100-150 gram range would be more suitable for vegans.
It is recommended to use a nutrition tracker for at least a few days/weeks while you are fine-tuning your carbohydrate intake and making sure to get enough protein and fat.
My Best Tips For Going Vegetarian Keto
Ive been using my reliable Instant Pot and air fryer a whole lot. Air frying keto-friendly vegetables like Brussels sprouts, cauliflower, and asparagus, then seasoning with light salt, pepper, and lemon juice, has been a really easy way to supplement my meals with vegetables. I also started eating vegetables with keto chutneys, which elevate any simple dish and allow me to continue enjoying the foods of my heritage. .
I also downloaded the free app MyFitnessPal, which helped me figure out the right amount of healthy fat and protein in my diet the app provides a customizable interface where you can select how much of each macro you want to eat, and it also gives you details about the nutritional content of each type of food. Its a tool that I found really useful during this journey, and has given me the ability to swap out meats for vegetarian substitutes.
But be warned: Theres going to be a serious lack of options when you eat out. Ive found that the best spots for vegetarian keto food tend to be places with lots of salads, Indian restaurants, and Thai restaurants, which offer curries, tofu, and vegetarian dishes. Though these dishes tend to be rice-heavy, I either eat a smaller portion of the rice than I normally would, or just ask for extra vegetables. Some restaurants even offer cabbage rice or keto naans as substitutes.
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The Ultimate Vegan Keto Diet Guide
We created this guide to the vegan keto diet because we believe everyone should have the resources they need to reap the health benefits of a high-fat low-carb lifestyle.
Many vegans wonder if its possible to go keto while maintaining their vegan lifestyles. Were here to tell you that with some planning and reliable guidelines, the answer is yes! You can remain vegan and go keto.
What Is A Keto Vegetarian Diet Plan
A plant-based-diet meal plan may or may not contain some animal foods, while a vegan diet plan would not contain any animal foods.
Following a keto vegan diet plan can be difficult because all plants contain some carbs. For this reason, we recommend following a keto vegetarian meal plan, which may include some vegan recipes.
Guide to a plant-based low-carb diet plan
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Beginners Guide To A Vegetarian Low Carb High Fat Diet
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Low Carb High-Fat Dietsounds pretty straightforward all you need to do is unfriend sugar and starchy foods and say hi to fats. But the proof of the pudding is in the eating, especially if it is an eggless one!
Vegetarian diets are typically rich in grains, legumes, and starchy vegetables which make carb restrictions comparatively tricky.
Spinach Feta Savory Pancakes
I love making mini pancakes. Theyre great for lunch with a side salad or cauliflower rice. Theyre also my favorite grab-and-go snack as theyre super portable. This recipe from Joy Filled Eats delivers tiny parcels of tangy cheese and nutritious spinach. Pop them in your handbag and youre set until supper.
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In My Experience Weight Loss Was Just Water Loss
Many people insist the keto diet has helped them successfully lose weight. While I dont doubt this, an important question must be askedis this due to the keto diet or a change in diet? The largest contributors of calories in the United States are refined grains, added fats, meats and added sugars. Most diets, including keto, limit or eliminate at least one of these factors resulting in some degree of weight loss.
People often assume they will quickly lose significant fat from adopting the keto diet, but research does not always support this. In one highly controlled study, individuals were given two diets containing the same amount of caloriesa low-fat diet followed by a low-carb one . In this study:
- Subjects lost a little less than a pound on the low-fat, and three and a half pounds on the keto diet.
- However, researchers found body fat loss actually slowed by more than 50% on the keto diet compared to the low-fat diet.
- Instead, weight lost on the keto diet was due to water and muscle loss!
The Body Is Primed To Use Carbs For Energy
With low-carb diets like keto, our body first uses up glucose in our blood for energy. As glucose runs low, we break down our supply of stored glucose found in muscles and the liver. Once depleted of glycogen, the body must adjust to rely on a different energy sourcefat. A process known as ketogenesis breaks down fat into ketonesanother useful source of ATP.
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Essential Fatty Acid Concerns
Meat and fish are high in omega-6 and omega-3 essential fatty acids. Arachidonic acid, for instance, is an omega-6 fatty acid that structures cell membranes, regulates immunity, and contributes to reward signaling in the brain .
Omega 3s are also important. The omega-3 fatty acids EPA and DHA, best found in marine life, have a wide range of functions in the human body. They support healthy levels of inflammation, brain function, even mood.
What You Cant Eat
Starchy Vegetables: Potato, Sweet Potato, Corn, Plantains , Yam
High Carb Fruits: Banana, Apples, Mango
High Carb Dried Fruits: Dates, Raisins, Figs, Cashews
Grains: Bread, Rice, Pasta, Oats
Legumes: Beans, Lentils, Chickpeas
Processed Foods: Cereals, Chips, Cookies, Baked items
Sweeteners: Refined Sugar, Jaggery, Honey
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Your Body Can Adjust To A New Diet In 3 Months
Dr. Jenkins adds that participants reduced their hemoglobin A1c by roughly one percent, which is the type of reduction produced by most drugs. This suggests these diets had an almost drug-like effect.
While this study only tracked dieters for three months, earlier projects including participants with high cholesterol have shown that people can successfully maintain weight loss for much longer than three months. Researchers say this means that three months is likely an adequate amount of time for ones metabolism to adapt to a new diet.
All study participants were healthy at the start of the experiment, which means further reductions in risk factors like blood cholesterol and blood pressure would have been difficult. However, participants did display declines in relevant risk factors on both the vegan and vegetarian diets.
We have got to start changing the way were doing things in life, Dr. Jenkins concludes. This is just a small example that you can do it, it can be healthy. It is palatable. And you can reduce at least one risk factor, too.
The study is published in the American Journal of Clinical Nutrition.
The Best Foods For A Low
Low-carb and vegetarian diets don’t often go together. After all, people who follow a low-carb diet often delight in the opportunity to up their intake of animal proteins, while avoiding the carbs found in fruits, beans, vegetables, grains and other staples of the vegetarian diet.
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But with a little ingenuity and planning, you can eat low carb âandâ vegetarian. Here’s exactly what you need to know and tips for crafting a low-carb vegetarian diet meal plan.
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Reasons For Going Vegan
For vegans, keto can feel intimidating and inaccessible because many people who chose to be vegans often do so for two mains reasons:
- Youve been told that animal fatsand dietary fats in generalare harmful and should be avoided.
- You have ethical values and environmental concerns around raising and eating animals and animal based products.
Vegan Diet And Weight Loss
Is the vegan diet able to promote weight loss? If so, how does it do it? Are there facts to back any of these claims? The answer is yes, the vegan diet could be beneficial for weight loss. Based on the fact that vegan diets mostly support the consumption of foods with low calories, we can say that they promote weight loss. This helps create a calorie deficit leading to weight loss. Most vegetables and fruits contain high amounts of fiber. This makes them have an effect on ones feelings . This makes a person feel satisfied longer, hence reducing their total energy intake per day. People who follow plant-based diets also show reduced risks of cardiovascular disorders.
A study was conducted on a randomised controlled trial using a whole food plant-based diet in a community affected by obesity, ischaemic heart disease or diabetes . The participants of the study had the following characteristics:
- Aged between 35 and 70.
- Were obese or overweight and at least had either type 2 diabetes, ischaemic heart disease, hypertension or hypercholesterolaemia.
- They were 65 participants and 32 of them were put in the control group. The study took 6 months.
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Vegan Weight Loss On The Slow
Assuming you have weight to lose and follow the diet rules strictly, as a vegan, you should see the same weight loss results as an omnivore. Most people average around two pounds of weight loss each week during the first couple of months on the diet. Others report even bigger losses, depending on how much weight they can afford to lose. Up to four, or even five, pounds a week is not uncommon. Do note, however, that some vegans struggle to follow the protein requirements of the diet without eating eggs. For this reason, due diligence in menu planning is important.
What Is Veganism
According to the Vegan Society, the term vegan was coined back in 1944 by a small group of vegetarians who broke away from the Leicester Vegetarian Society in England to form the Vegan Society.
In addition to refraining from eating meat, they chose not to consume dairy, eggs, or any other products of animal origin .
The term vegan was chosen from the combination of the first and last letters of vegetarian. By 1949, the first definition of veganism had been born. It has changed slightly over the years to become what it is known as today.
According to the latest definition from the Vegan Society, veganism is a philosophy and way of living which seeks to exclude as far as is possible and practicable all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purposes.
Many people use the term vegan to refer exclusively to diet. However, by this latest definition, veganism extends beyond eating a plant-based diet.
Those who identify as vegans typically aim to exclude animal exploitation or cruelty in all aspects of their lives, including the clothes they wear, the cosmetics they use, and the leisure activities they take part in .
As a result, many vegans avoid purchasing wool coats, leather furniture, or down pillows and comforters. They may also opt to visit animal sanctuaries instead of going to zoos, the circus, or animal petting farms .
People generally choose to avoid animal products for one or more of the following reasons.
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What Is The Low
A low-carb vegetarian diet combines the benefits of eating low-carb foods with what a vegetarian diet has to offer. This means eating a diet that is rich in plants, dairy and eggs, while avoiding all meat, fish and poultry . The focus is on eating plenty of whole foods that are rich in all kinds of nutrients.
What I like about eating low-carb and vegetarian, is that I can take the benefits of a low-carb diet and extend them to a vegetarian way of eating. If you think about it, a vegetarian diet simply means eating anything besides meat, fish and poultry. There is no mention of the quality of the ingredients or the way the meals are prepared.
Adding the principles of low-carb on top of the vegetarian diet leads to a healthier approach compared to the classical vegetarian diet. All of a sudden, the focus shifts towards the quality of the foods youâre eating and thatâs very important in terms of health benefits.
Quick Tip: If you want to read more about the low-carb vegetarian diet, Iâve written an entire article on this topic How To Implement a Low-Carb Vegetarian Diet
With this in mind, letâs move forward and see what are the foods that fall into each of the macronutrient categories, according to the low-carb vegetarian principles.