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Is Vegetarian Keto Diet Possible?
The so-called keto diet has enjoyed great popularity for several years, but it seems only slightly vegetarian at first glance. We show how you can enjoy the ketogenic diet even as a vegetarian with a bit of modification.
Is The Keto Diet In Vegetarian Form Possible?
It is a diet that is extremely low in carbohydrates but high in fat and protein. The idea behind it is that low consumption of carbohydrates puts the body in a state called ketosis.
In this state, the body turns to fat for energy – both fat you’ve consumed through your diet and fat reserves.
To achieve ketosis, you must consume no more than 5% of your calories from carbohydrates. Usually, this is done through lots of meat, lots of eggs, fish, and cheese.
Therefore, the traditional keto diet is not particularly suitable for vegetarians, but you can also enjoy vegetarian benefits with a bit of adaptation.
Vegetarian Keto Diet
If you like to try the keto diet but don’t want to eat meat, you don’t have to despair: keto can also be implemented vegetarian.
For example, if you give up meat but continue to eat fish, you can quickly build your meals around salmon, tuna, and mackerel.
And even if you want to give up fish, you don’t have to give up the ketogenic diet. In this case, however, you would have to consume a lot of eggs and butter and cream, which can help you consume enough calories.
Cheese is also vegetarian and keto, as well as many nuts and seeds. For example, you can eat chia seeds, almonds, or even walnuts. Avocados and low-carb vegetables are also trendy in the keto diet.
And, of course, you can use healthy oils like olive oil, coconut oil, or avocado oil for cooking, as well as spices.
Advantages and disadvantages of the Vegetarian Keto Diet
With the vegetarian form of the ketogenic diet, the same advantages and disadvantages initially apply to the conventional diet. Here, especially the great effectiveness in losing weight and sustainability are opposed.
Thus, the keto diet can lead relatively quickly to excellent weight loss, but in the long run, only a little sustainable. It is because the keto diet, with its focus on meals with only a few ingredients – i.e., only a portion of meat or eggs without garnish – is not particularly socially acceptable.
In addition, the renunciation of fruit can cause deficiency symptoms in the long term.
The body’s transition into ketosis is also tricky. For many includes fatigue, nausea, and even sleep disturbances. However, these are usually temporary side effects that disappear on their own once your body has transitioned.
The complicating factor for the vegetarian keto diet is that it is shallow in iron due to the absence of meat. Since plant sources of iron such as beans are also not allowed, be sure to check with your health care provider in advance.
They can record whether this diet is suitable for you and possibly perform regular tests of your iron levels while you are losing weight on the keto diet.