Vegetarian and ketogenic diets have been studied extensively for their health benefits. The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it’s possible to adapt it to fit a vegetarian diet.
What is the vegetarian keto diet?.
The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.
Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.
Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose.
On a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy.
However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds.
Health benefits.
Although no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets.
Promotes weight loss.
Both vegetarian and ketogenic diets are associated with weight loss.
One large review of 12 studies showed that those following a vegetarian diet lost an average of 4.5 pounds (2 kg) more than non-vegetarians over 18 weeks.
Also, in a 6-month study in 74 people with type 2 diabetes, vegetarian diets promoted both fat and weight loss more effectively than traditional low-calorie diets.
Similarly, a 6-month study in 83 people with obesity found that a keto diet resulted in significant reductions in weight and body mass index (BMI), with an average weight loss of 31 pounds (14 kg).
This diet’s high amount of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite.
Protects against chronic diseases.
Vegetarian diets have been linked to a reduced risk of several chronic conditions.
In fact, studies tie them to a lower risk of cancer and improved levels of several heart disease risk factors, including BMI, cholesterol, and blood pressure.
The keto diet has also been studied for its effects on disease prevention.
Here is a Sample meal plan.
This five-day sample meal plan can help kickstart a vegetarian keto diet.
Monday
Breakfast: smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder
Lunch: zucchini noodles with tempeh meatballs and creamy avocado sauce
Dinner: coconut curry made with olive oil, mixed veggies, and tofu.
Tuesday
Breakfast: omelet made with coconut oil, cheese, tomatoes, garlic, and onions
Lunch: cauliflower-crust pizza with cheese, mushrooms, diced tomatoes, olive oil, and spinach
Dinner: salad with mixed greens, tofu, avocados, tomatoes, and bell peppers.
Wednesday
Breakfast: Tofu scramble with olive oil, mixed veggies, and cheese
Lunch: cauliflower mac and cheese with avocado oil, broccoli, and tempeh bacon
Dinner: frittata with coconut oil, spinach, asparagus, tomatoes, and feta.
Thursday
Breakfast: Greek yogurt topped with walnuts and chia seeds
Lunch: taco lettuce wraps with walnut-mushroom meat, avocados, tomatoes, cilantro, sour cream, and cheese
Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach, and garlic.
Friday
Breakfast: keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon, and peanut butter
Lunch: baked egg avocado boats topped with chives, coconut bacon, and paprika
Dinner: cauliflower fried rice made with coconut oil, veggies, and tofu.
Vegetarian keto snacks.
Here are a few simple snacks that you can enjoy between meals:
zucchini chips
celery with peanut butter
roasted pumpkin seeds
flax crackers with sliced cheese
mixed nuts
chia seed pudding topped with unsweetened coconut
full-fat cottage cheese with black pepper
full-fat Greek yogurt with walnuts
Here is the bottom line.
The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and seafood.
Independently, vegetarian and keto diets may promote blood sugar control, weight loss, and several other benefits.
Nonetheless, this diet may increase your risk of nutritional deficiencies and hasn’t been studied on its own.
Still, if you are vegetarian and interested in trying keto — or already following keto and curious about going meat-free — it’s definitely possible to combine both. Thanks for watching Don’t forget to SUBSCRIBE to our Channel and click the Bell icon so you get notified on all our future uploads
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