Will a vegetarian keto meal plan work for you? When thinking of getting into ketogenic diet, the idea of going vegetarian may seem a little preposterous at first glance. A high-fat, low-carb and moderate-protein diet– the official trademark of a keto diet– is known for its potent impact on weight loss and improved over all health. But plant-based meals that exclude some of the most notable source of healthy fats can be a tad challenging. So, will it be doable? Continue reading for all the details about vegetarian keto diet.
Different Types of Vegetarian Diet
Before skipping to the best vegetarian keto meal plan, it is first important to learn the many types of vegetarianism and what each entails. There are various types of vegetarians and these three are often found on the Keto diet arena– vegans, lacto-vegetarian, ovo-vegetarian and lacto-ovo vegetarian.
A pure “vegan” lives on a diet consisting of vegetables, fruits, legumes, nuts and seeds, and other non-animal based food. This group doesn’t eat eggs, dairy products, poultry, meat, fish, shellfish and other food as by-products of animals.
Lacto-vegetarians do not eat eggs but can still consume dairy products. Ovo-vegetarians, on the other hand, do not consume dairy products but eat eggs.
Lacto-ovo vegetarians consume both eggs and dairy products, and is also considered the most common vegetarian type.
Which type of Vegetarian Diet is good For Keto?
The vegetarian diet that can work best with a high-fat, low-carb, minimum-protein keto diet are these two– pure vegan and lacto-ovo-vegetarian. A diet that doesn’t have meat, poultry, and starchy fruits and vegetables can help restrict carbohydrates and protein which can deter the body from entering into a state of ketosis. With restrictions on these vegetarian types, you can stimulate ketones production and use this as energy powerhouse leading to weight loss and improved health.
Diet plan for eating a vegetarian keto diet
The main premise of a vegetarian keto diet is to restrict carbohydrates and stimulate production of “ketones”, an alternative energy source for the body which usually happens when one’s blood-sugar is restricted or put on a bare minimum. Ketones are needed for the body to enter the metabolic state of “ketosis”. The state of ketosis happens when the body, instead of burning glycogen derived from carbohydrates, runs on fat or ketones.
It is highly recommended to eat around 1 to 3 servings of vegetables at least twice a day on a vegetarian keto diet. Keep in mind though that many vegetables contain potent carb content. Vegetables found above ground such as leafy greens are noted to be low in carbohydrates making them perfect for the ketogenic diet. Below-ground veggies such as potatoes and sweet potatoes contain high carbs which should be avoided. Green vegetables also have lower carbs than colorful ones.
Since fat consumption is essential in a ketogenic diet, using healthy oils for cooking, sauces, dips, dressings and the likes are deemed essential in a vegetarian keto diet. Stock on olive oil, vegetable oil, coconut oil, vegan butter, and the likes. You may want to learn how to make your own homemade vegan salad dressing with the recipe book from Mila Jacobs . For vegan foods to satiate taste buds, seasoning food with organic herbs and spices is a must. So, you may want to keep a herb garden out of your window sill.
Steps to avoid nutrient deficiencies on a vegetarian keto diet
Going on high gear with a vegetarian keto meal plan also puts one at risk pf nutrient deficiencies. Keep in mind that you’ll be eliminating a huge chunk of foods from your diet thus, making the first few weeks to be agonizing and erratic with the mind and body adjusting to its new dietary course. Fortunately, there are nutrient-dense yet low in carbohydrate alternatives to sink your teeth into, literally.
- Add more salt to your food.
- Intake potassium and zinc from mushrooms, kale, spinach and avocado.
- Magnesium comes from Swiss chard and pumpkin seeds
- Calcium, vitamin A and B vitamins can be consumed through milk, cheese, broccoli, nuts and tofu
- Get Omega-3 fatty acids through egg yolks and hemp seeds.
- Iodine from egg, cheese and kelp
- Iron from dark chocolates, egg and pumpkin seeds
- Phosphorus from almonds and
- Vitamin C and K from Brussel sprouts.
Remember, food quality matters a lot in a keto vegetarian diet. So make sure to consume organic ones for their high quality content. All in all, keto vegans will definitely reap a lot of potential benefits when meals are planned carefully.