Are you ready to adopt a vegetarian keto diet plan to lose weight and improve your health? So basically, what is a keto diet? A keto diet is simply a high-fat, low-carb, and low to moderate protein diet by drastically restricting carbohydrates in your diet so that your body will sustain ketosis.
Ketosis is a metabolic state where the body burns a highly alternative fuel called ketones. Not only does the keto diet help with weight loss but current research also indicates that it can help to improve health conditions like heart disease, diabetes, and Alzheimer’s disease.
A well-formulated vegetarian ketogenic diet has many benefits. However, there are other things that contribute to overall health and well-being. We see the keto lifestyle as a way to fix our diets, help our environment, change what we put on our skin, increase how we sleep, and much more.
The keto lifestyle is not only for adults who are trying to lose weight or heal, but it can also be wonderful for the whole family.
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The key factors of a keto diet are:
- Eat the right foods.
- Eat the right amount of those foods.
- Prepare for the keto diet.
Guidelines for Vegetarian keto diet
Because the keto diet is high in fat and super low in carbohydrates, it often includes a lot of meat, but it certainly doesn’t have to. In fact, lots of keto followers are borrowing the best of both worlds to create a vegetarian keto diet. This hybrid eating plan is healthier for humans, animals, and the environment.
A vegetarian keto diet excludes meat, fish, and flesh. It also restricts carbohydrates. Before you embark on a hybrid meat-free and keto lifestyle it is always good to have a plan in place.
Tips for a vegetarian keto diet
Carbohydrates and fats
Remember to limit your total carbohydrate consumption to 35 grams or less per day. Get at least 70% of your calories from fat. Use plant-based oils to replace all the animal fats used in cooking. Avocado, coconut, MCT and olive oils are all great options.
Cook with them and sprinkle them on salads or incorporate them into meals by making homemade sauces like a spicy pepper cheese sauce. And top with broccoli, sprouts, etc. You can also have a dessert-like tropical mousse.
Other great sources of fats are avocados, nuts like macadamia nuts, almonds, walnuts, etc. And seeds like pumpkin, sunflower, flax seeds are also great options.
Fat is our best source of energy and when you are keto-adapted, your body can use body fat and dietary fat equally well. If weight loss and healing are your goals, you need to use more body fat for energy.
The second most important component of a well-formulated ketogenic diet is to hit your protein target. As a vegetarian who is adopting a low-carbohydrate lifestyle, you will need to focus much more on your vegetarian protein sources. Protein builds and repairs your lean mass.
Protein should constitute just about 35% of calories on a keto diet. On a keto vegetarian diet, the main sources of protein will be high-fat dairy products like hard and soft cheeses. You might get bored with dairy at every meal so turn to meat substitutes for variety.
If you are ok with soy in your diet, tofu will be a good choice. Keep in mind that some soy or wheat-based for meat substitutes are packaged with added marinades.
Be sure to read each product’s nutritional information carefully. Protein powder can be a good solution. To find your lean protein goal, multiply your lean mass by 0.8. For example, if you weigh 180 pounds and have 40 percent body fat, you have 108 pounds of lean mass (180* 0.6). So your protein goal would be 86 grams a day (0.8* 108).
The main plants you will want to stock up on are leafy greens like spinach, arugula, Swiss chard, and kale. When you eat vegetables, focus on the non-starchy veggies, such as cucumbers, leafy greens, celery, tomatoes, and peppers. It also includes vegetables like broccoli, cabbage, mushrooms, green beans, and cauliflower.
Many large common fruits like bananas, apples, and oranges have way too many carbohydrates to consume on a regular basis. So try to limit fruits to small servings of low glycemic berries like blackberries, blueberries, and raspberries.
What to avoid?
Common vegetarian ingredients are often loaded with carbohydrates. The most common carbohydrates culprits that you want to avoid entirely are grains that are wheat, corn, and rice, legumes like lentils and beans, starchy fruits, potatoes, sweet potatoes and any form of sugar.
- Overconsumption of carbohydrates can result in low blood sugar, high blood pressure, intestinal bloating, weight gain, depression, etc.
- Excess sugar causes a hormonal imbalance, which leads to carbohydrate cravings and weight gain, turning your body into a fat-making, fat-storing machine.
- Skip the coffee, carbonated beverages, alcohol, and aspirin which can damage the intestinal wall.
- Avoid gluten foods. Gluten can push toxins through the skin which causes skin ailments.
List of foods to eat on a Vegetarian keto diet
Leafy vegetables, onion, garlic, radishes, bok choy, green beans, squash, okra, etc.
Cream cheese, mozzarella, goat cheese, double cream, cheddar cheese, Greek yogurt, sour cream, cottage cheese, feta, etc.
Fats and oils-
Coconut oil, avocado oil, olive oil, cocoa butter, nut oil, flaxseed oil, etc.
Sauces and condiments-
Mayonnaise, mustard, tomato sauce, vinegar, hot sauce, etc.
Almond flour, coconut flour, baking powder, baking soda, vanilla extract, dark chocolate, etc.
Keto-friendly drink options-
Tea, diet soda, keto smoothies, zero carb energy drinks, etc.
List of foods to avoid in a vegetarian keto diet
Grains and grain-like seeds-
Rice, wheat, quinoa, oats, amaranth, barley, buckwheat, corn, millet.
Wheat flour, cornmeal, arrowroot, cornstarch, cassava, dal.
Starchy vegetables, soy, lentils, sago, tapioca, banana.
All types of sugar and syrups.
Soda and energy drinks.
Intermittent Fasting with the vegetarian keto diet
When it comes to a vegetarian keto diet, there aren’t many choices of vegetarian foods. So, in this case, intermittent fasting can be a great tool for weight loss and healing and most important when you are on a vegetarian keto diet.
There’s a lot to get used to keeping track of when adopting a ketogenic diet but once you have the basics down like your new grocery list and meal planning there’s something isn’t just about what you eat though that is essential.
Intermittent fasting is not a diet; instead, it is a way of timing your meals. You can still eat very poorly while practicing intermittent fasting, a decision that will prevent you from reaping as many benefits as you would if you eat a well-formulated vegetarian keto diet.
Intermittent fasting sometimes called ‘IF’ is a trending topic in some diet and wellness communities and relevant to those of us on keto too.
The key principle of intermittent fasting with the vegetarian keto diet.
Familiarize yourself with feeding and fasting. Your body is in a feeding state when you are in eating and in a fasting state between meals. There are a few methods of fasting.
- Skipping meals to prolong the time of fasting: The most common meals that people choose to go without are breakfast and lunch.
- Another method is referred to as eating windows. This approach requires condensing your entire macro-nutrient intake in between a 4-7 hour window.
- The third and most extreme is 24 to 48 cleanse. This long of a period is really more of an extended fast than intermittent fasting.
Fasting really isn’t as drastic as it sounds. When you sleep, you are beginning to fast a little. During the first ten hours after eating, you are digesting and absorbing nutrients, you don’t reach a fasted state until you haven’t eaten more than ten hours.
So, if you eat dinner at 6 p.m. and don’t eat again until 8.am, you will have been in a fasted state for about four hours. One common way people restrict themselves is by eating only during the hours of 5 to 11 p.m.
You don’t have to practice intermittent fasting every day. You can try it once a week or a few times a week to see how it feels to adjust your schedule. Listen to your body and if it’s working for you keep it up or try adding another day or two. During fasting periods our bodies begin to break down stored fat for energy.
When we are in ketosis, our body already mimics a fasting state because of the absence of glucose in our bloodstream. Whenever you are fasting, don’t forget that you need to eat some extra fat once you break the fast in order to your daily macros.
Fasting will also increase your ketones much faster than if you were just eating a standard ketogenic diet.
Guidelines for intermittent fasting with the keto diet
Intermittent fasting goes beyond how people live today. Nowadays, Kids always munches on cereal and granola bars. However, it is so freeing not to have to stop and eat every few hours. If this sounds crazy to you, think about our ancestors. They neither had access to food every few hours nor stopped working to heat food to eat.
When you compress your eating window to six hours or less, you are creating a smaller time interval in which insulin is elevated, which makes a much longer timeframe each day during which insulin is low and your body is utilizing stored fat for fuel.
Ways to reap the benefits of daily intermittent fasting.
The morning fast:
The morning fast works best for people who do cardio in the morning or afternoon. Morning fasts keep the fat-burning hormone. When you eat, insulin rises, which pushes the human growth hormone down. Your body gets energy from food sources or body stores. If you want to burn fat, skip eating beforehand and work out in a fasted state. During morning fast:
- You can have tea, coffee, etc.
- You can drink only water.
- Don’t consume any calories during the fasting window.
The evening fast:
If you aren’t exercising, evening fast is good because they keep you from bingeing later in the evening. Eat breakfast and lunch, then fast until the next morning.
Few reasons to try fasting
- Insulin resistance.
- Blood pressure.
- Weight loss
7-day vegetarian keto diet plan
This is easy to follow a meal plan for you to kick start your Vegetarian keto diet plan:
Breakfast: 1 tablespoon of peanut butter, 1 avocado
Lunch: Green smoothie- avocado, spinach, unsweetened almond milk, macadamia nuts.
Dinner: Roasted tahini vegetables like broccoli, sprouts, cabbage, etc.
Breakfast: ½ cup of coconut milk with protein powder.
Lunch: Crustless cheese pie.
Dinner: Greek-style salad (tomato, cucumber, bell peppers, feta cheese).
Breakfast: Goat cheese, 5-6 almonds
Lunch: Cabbage and Zucchini salad topped with chia seeds, pumpkin seeds, sunflower seeds and sprinkle olive oil on it.
Dinner: Mushroom soup
Breakfast: ½ cup of Greek yogurt
Lunch: 1 large tomato, 1 cup of fried mushrooms.
Dinner: Roasted green beans
Breakfast: 1 tomato, 1 slice of keto bread
Lunch: Cabbage dill salad topped with lemon juice, pumpkin seeds, black pepper.
Dinner: Baked eggplant with herbs and cheese.
Breakfast: Cheesy Brussels sprouts
Lunch: 1 serving of steamed broccoli, 1 cucumber
Dinner: Stuffed peppers with cabbage and cheese
Breakfast: A dollop of sour cream, 4-5 olives
Lunch: Mix vegetable salad topped with cheese, chia seeds, and pumpkin seeds.
Dinner: 1 cup of raw spinach with apple cider vinegar and mustard sauce.
Giving your body the right foods is critical to building strong, healthy cells. You must also get the right amount of protein each day to ensure that your body can build and repair cells. Just remember that when you give your body the right kinds of fuel, it will reward you with health and longevity.
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