Your Ultimate Guide to the Vegetarian Keto Diet
The ketogenic diet has received much attention this year, probably because celebrities like Kourtney Kardashian, Megan Fox, and Adriana Lima are loyal followers. ( Halle Berry even recently shared his daily ketogenic diet with his 2.7 million instagram followers). It formally replaced the Mediterranean Diet, as the most popular diet of 2018 with nutritionists, fitness bloggers, and healthy-minded individuals commonly analyzing its benefits and downsides. So to say that just "buzzy" would be an understatement. It would be more accurate to call it a dietary movement. Your Ultimate Guide to the Vegetarian Keto Diet
According to nutritionist Isabel Smith MS, RD, CDN, ketogenic diet "is basically low carbohydrate, high fat, and moderate protein." Generally, it consists of 70% fat, 20% protein, and 10% carbohydrates. The purpose of this diet is to put the body in a ketosis state, which means your body burns fat as its main energy source - not carbohydrates or proteins. People say it can help healthy weight loss reduces inflammation and more. But what many people do not know is whether it can pair up with a vegetarian lifestyle, because it strongly emphasizes fat and protein over carbohydrate consumption. It's no secret that many keto dieters weighed on meat and fish, which makes the diet look rather turbid and unapproachable for vegetarians.
Long story short: it is possible to combine vegetarian and ketogenic diets. You just need to know which vegetable foods you should fill and which ones you should avoid. Fortunately, Smith has some expert tips and advice to point us to the right path.
First of all, the first time: when you hear that the keto diet emphasizes consuming fat rather than carbohydrates, it does not mean fat from drive-drive fries or something of that kind (as sad as it may seem). This means consuming fat from things like avocados, eggs, nuts, seeds, ghee, and coconut oil. This healthy fats energize your body as a substitute for carbohydrates, contributing to all the dietary benefits mentioned above. That's why this food is a good place to start when talking about all things vegetarian and keto. They can be considered as building blocks for many healthy vegetarian / keto recipes.
This one is a bit cunning, and somewhat difficult too, depending on your current dietary preferences. If you are a vegetarian, perhaps most of your food is associated with grains and beans, such as quinoa, rice, and lentils. According to Smith, these foods contain too much carbohydrate and not enough protein to make it a basic diet to follow keto diet. So instead of eating a bowl of quinoa or stir-fry on a bed of white rice, try making a keto-friendly vegetarian lasagna (visit our sister site, MyDomaine for the recipe).
For many vegetarians, nuts and seeds are a big part of their daily protein intake, so limiting them means you have to supplement your diet with something else. Smith suggests looking for "organic milk or low-carbohydrate-based protein powders" to meet healthy protein consumption standards. Maybe you can try to include low-carbohydrate Greek yogurt, nut butter, or whole eggs into your daily diet.
As with any healthy diet plan, and especially vegetarian, make sure you consume a variety of whole food plants such as fruits and vegetables. Popular vegetables to eat as part of the keto diet are green chilli, spinach, lettuce, green beans, and cabbage, among others. Try to avoid starchy vegetables and heavy carbohydrates like potatoes. For fruit, some people suggest to avoid too many berries or oranges, which contain natural sugars (aka carbohydrates). However, this does not mean you should avoid it completely. As always, eating diverse and varied foods, no matter what plan you follow, is the key to maintaining good health and fitness. If you need inspiration when dreaming up a new vegetarian / keto recipe, invest in a cookbook (the above includes a 30-day meal plan).
As with any new diet, you should consult a professional before committing, as it may not apply to special health circumstances. It also helps to hear expert opinion, first hand. As for Smith, he is not fully sold on the keto diet in the first place. "Some principles of keto diet can help," he says, like some refined carbohydrates and sugar. "When done right (more plant-based) it could be a great way to get some healthy fat, but I do not find it, especially for women, that contribute to significant weight loss if that is the goal." While we are on topic, you may also need supplements for your diet to achieve maximum health. "This is a case by case, but often vegans / vegetarians usually require iron, B complex, b12, extra protein, and potentially zinc and biotin as well," Smith told us. This is just another reason why consulting with an expert (such as Smith) can be very helpful.
To learn more about the science behind the ketogenic diet, see the thorough and informative article by nutritionist and contributor Byrdie, Kelly LeVeque next.
Your Ultimate Guide to the Vegetarian Keto Diet