Vegetarian Keto (vegan keto) and everything you need to know

Now you can combine vegetarian and keto diet to lose weight. Let’s learn all about vegetarian keto with!

The keto (ketogenic) diet is a high-fat, low-carbohydrate, moderate-protein diet that is believed to have powerful effects on weight loss and overall health. Although keto includes animal foods, this way of eating can be adapted to fit plant-based meals – including a vegan diet.

A vegan diet excludes all animal products, making it harder to eat fewer carbohydrates. However, with careful planning, vegans can reap the potential benefits of the keto diet.

This article explains the essentials of a vegetarian keto diet, which is a combination of keto and vegan.

What is a vegetarian keto diet?

What is a vegetarian keto diet?

Vegetarian keto is based on plant-based products, especially nuts

The keto diet is low in carbohydrates, high in fat, and moderate in protein. Carbohydrates are usually reduced to less than 50g per day to achieve and maintain ketosis – a metabolic process in which your body burns fat for fuel instead of glucose.

Since in this way, fat usually makes up about 75% of your food intake – keto dieters often consume high-fat animal products, such as meat, butter and full-fat dairy. However, people who eat plant-based diets, including vegans, can also follow the keto diet.

A vegan diet includes only foods of plant origin, such as vegetables, fruits, and whole grains, and avoids foods of animal origin.

Vegetarians can achieve ketosis by relying on plant-based, high-fat products like coconut oil, avocados, seeds, and nuts.

Benefits of a vegetarian keto diet

Benefits of a vegetarian keto diet

The keto diet is famous for its weight loss effects. Combining keto and vegan will increase your level of success

Both vegan and keto diets have a number of benefits. However, no studies have focused specifically on vegetarian keto.

A vegan diet has been shown to reduce the risk of chronic diseases, such as heart disease, diabetes, and some cancers. For example, studies have observed that vegetarians have a 75% lower risk of developing high blood pressure and up to a 78% reduced risk of type 2 diabetes.

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Furthermore, vegetarians tend to weigh less than non-vegetarians and lose weight more successfully than people who eat animal products.

The study found that over 18 weeks, people following a vegan diet lost an average of 2.52kg more than non-vegans.

Like a vegan diet, research has shown that following a low-fat, low-carbohydrate keto diet can have a positive impact on your health.

The keto diet is well known for its effectiveness in weight loss, blood sugar control, and reduction in heart disease risk factors. One study in 58 obese children and adolescents found that participants following a keto diet lost significantly more weight and fat mass than those following a low-calorie diet.

In addition, the keto diet significantly increased levels of adiponectin, a protein involved in blood sugar regulation and fat metabolism. High adiponectin levels are associated with better blood sugar control, reduced inflammation, and a lower risk of obesity-related diseases, including heart disease.

The ketogenic diet has also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure, and “bad” LDL cholesterol.

Since both a vegan diet and a ketogenic diet can have health benefits, it’s likely that combining the two into a vegetarian keto will also have a positive impact on health.

Food to avoid

Animal products, including eggs, meat, poultry, dairy, and seafood, are excluded from the vegan diet.

When following a vegetarian keto diet, you must reduce your carbohydrate intake significantly and replace carbohydrates with healthy fats and vegan protein sources.

Animal products, including eggs, meat, poultry, dairy, and seafood, are excluded from the vegan diet.

Foods to avoid:

  • Meat and Poultry
  • Milk, butter, yogurt
  • Egg
  • Seafood (fish, shrimp, clams, mussels…)
  • Other products of animal origin: whey protein, honey, egg white protein…

Food should be significantly reduced:

  • Grains and starches: Cereals, breads, baked goods, rice, pasta, cereals
  • Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk
  • Sweetener: Brown sugar, white sugar, maple syrup
  • Starchy vegetables: Potatoes, sweet potatoes, squash, beets, and legumes
  • Fruits: All fruits should be limited. However, small amounts of fruits such as berries are allowed.
  • High-carbohydrate alcoholic beverages: Beer, sugary cocktails, wine
  • Low-fat diet foods: Low-fat foods tend to be high in sugar
  • High-carbohydrate sauces and condiments: Barbecue sauces, sweet salad dressings, dressings
  • Highly processed foods: Limit packaged foods and increase whole-grain, unprocessed foods
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The degree of carbohydrate restriction when following a vegan diet varies depending on individual health goals and needs.

In general, healthy, high-fat vegan foods and vegan sources of protein should make up the bulk of your diet.

Food to eat

Foods to eat when following a vegetarian keto diet

When following a vegetarian keto diet, it’s important to focus on healthy, vegan foods that are high in fat and low in carbohydrates like the following:

  • Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut
  • Oils: Olive oil, nut oil, coconut oil, avocado oil
  • Nuts: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds
  • Nuts and nut butters: Peanut butter, almond butter, sunflower butter, cashew butter
  • Non-starchy vegetables: Green leafy vegetables, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms
  • Vegan Protein Source: Tofu
  • High-fat vegan “milk”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese
  • Avocado
  • Berries: Blueberries, raspberries and strawberries can be enjoyed in moderation
  • Spices: Nutritional yeast, herbs, lemon juice, salt, pepper, spices

Although the keto diet cuts out many of the food groups that vegans typically eat, such as whole grains and starchy vegetables, a vegetarian keto diet can still provide nutritional balance.

Vegetarian keto dieters should get their calories from whole, unprocessed foods while avoiding highly processed vegan foods.

Drawbacks of the vegetarian keto diet

Limitations of this diet

Vitamin B12 deficiency is common when you are vegetarian

Vegetarian keto may have health benefits, but it has some potential downsides.

Vegan diets are often low in key nutrients, especially if not carefully planned. Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron, and calcium are nutrients that some vegan diets lack.

Because the keto vegetarian diet is more restrictive than a normal vegan diet, it’s important for people following it to take high-quality vitamin and mineral supplements and plan their meals to make sure they’re healthy. ensure a nutritionally complete diet.

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Eating fortified foods, with a focus on whole foods, and fortifying nutrients, such as through fermentation and sprouting, is important for people following a vegan diet.

Side effects of the keto diet

Side effects of this diet

When you first start a vegetarian keto diet, you may experience dizziness, headaches …

Transitioning to a ketogenic diet can be difficult. Often referred to as the “keto flu,” the transition from a higher-carbohydrate diet to a keto diet can be difficult for your body.

As the body switches from burning glucose to fat for fuel, unpleasant symptoms can occur, including:

  • Tired
  • Nausea
  • Irritability
  • Constipation
  • Poor concentration
  • Diarrhea
  • Headache
  • Cramp
  • Dizzy
  • Difficulty sleeping

Drinking enough water, getting enough rest, eating high-fiber foods, and being light-hearted can help ease keto flu symptoms.

Furthermore, supplementing with the electrolytes magnesium, sodium, and potassium may help relieve certain symptoms, such as muscle aches, headaches, and insomnia.

Since the vegetarian keto diet restricts many foods, it is not suitable for everyone. A vegetarian keto diet may not be suitable for people with type 1 diabetes, women who are pregnant or breastfeeding, athletes, or people with eating disorders.

If you’re considering switching to a vegetarian keto diet, consult your doctor or medical professional first to make sure the diet is safe.

To maintain health and healthy body, in addition to adequate nutrition for your body, you should build a scientific exercise and sports regimen. Download the app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that brings to you.

Reference source

Vegan Keto Diet Guide: Benefits, Foods and Sample Menu Accessed: 1/9/2020

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