Keto Diet for Vegetarians
Keto for vegetarians: It’s easier than you may think!
The “meat and cheese” diet is more than just that! There is plenty of room within the keto guidelines for healthy, satisfying vegetarian meals and snacks. With meat and seafood off the menu, your keto meal plan focus is going to be on full-fat dairy products, tofu, and eggs (if eggs are a part of your vegetarian lifestyle), along with plenty of non-starchy vegetables. Take a look at what foods you are able to enjoy as a keto vegetarian:
- Full-fat dairy products including yogurt, cheese, milk, and cream
- Eggs
- Tofu and other soy products
- Non-starchy vegetables such as bell peppers, broccoli, cauliflower, mushrooms (all kinds), and zucchini
- Leafy greens like spinach and kale
- Avocados
- Nuts and natural (unsweetened) nut butters: almonds and almond butter, Brazil nuts, cashews, macadamia nuts, peanut butter, pistachios, and walnuts
- Chia, flax, sunflower, pumpkin, and hemp seeds
- Berries, coconut, lemons, limes, and other low carb fruits (in moderation!)
- Healthy fats such as olive oil, coconut oil, and flaxseed oil
As you can see, you’ve got plenty of options! The important thing to remember is to get enough fat to stay satiated. Amp up your intake of nuts and healthy veggies, stay focused on what you can have rather than what you can’t, and you’re sure to see results!
FAQs
Can vegetarians get into ketosis? Yes. These diets are not mutually exclusive and, with proper planning, you can build a high-fat low-carb diet that keeps you in ketosis without eating meat, seafood, or poultry. The main idea is to include protein-packed veggies and pair them with high-quality fats.
Can you be keto and vegetarian at the same time? ›
The answer is a resounding YES! Read on to find out how to make the keto diet work for a vegan or vegetarian lifestyle.
Can you lose weight on vegetarian keto? ›
A Typical Day on the Vegetarian Keto Diet
Some research suggests that the keto diet may be beneficial for that reason: A meta-analysis found that the keto diet led to greater weight loss than a low-fat diet and could be useful in fighting obesity.
Will I lose more weight on vegan keto? ›
Keto is good for controlling blood sugar, but a low-fat vegan diet is better for weight loss, study finds. A new study found a low-fat, plant-based diet could help people lose weight and burn body fat. But an animal-meat-based, high-fat ketogenic diet was found to be better for managing insulin and blood sugar.
What is a keto alternative for vegetarians? ›
Yes, the keto diet can be adapted for vegetarians or vegans by focusing on plant-based sources of protein and fat while minimizing carbohydrates. Foods such as tofu, tempeh, nuts, seeds, avocados, and low-carb vegetables can be staples of a vegetarian or vegan keto diet.
How many carbs should a vegetarian eat on keto diet? ›
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.
Can you eat quinoa on keto? ›
Keto foods are high in fats and low in carbs. Quinoa can be a keto food in spite of having a high carb content. Eat quinoa in small amounts to maintain the state of ketosis. Other foods like cauliflower rice and almond flour make good alternatives to grains.
What is healthier keto or vegetarian? ›
Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.
Is hummus keto? ›
While hummus is suitable for the keto diet, you'll want to limit yourself to a small amount. Consider using it as a garnish rather than as a dip, and avoid dessert flavors. You may also want to consider other low carb dips and spreads, such as baba ganoush, pate, or black soybean hummus.
Is keto or vegan better for inflammation? ›
Research indicates that low-fat vegan or vegetarian diets can lower inflammation and heart disease risk, while ketogenic diets may benefit certain epilepsy types and reduce neuroinflammation. However, the precise effect of diet on human immunity is still unclear.
Research has shown that ketosis may have several health benefits. One of the biggest benefits of ketosis may be weight loss. The process can help you feel less hungry, which may lead to eating less food. It can help you lose belly fat (visceral fat) while maintaining a lean mass.
Is peanut butter keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Why am I losing weight so fast on keto? ›
The rapid weight loss people experience with their keto diet results initially is also partly due to loss of water weight – your body stores carbs with water, so when you use up your carb stores, you lose water weight.
Is gluten free keto? ›
Surprisingly, the answer is no—keto is not always gluten-free. For example, soy sauce is considered to be a keto-friendly food, but it also contains gluten. And vice versa—gluten-free doesn't always equal keto.
Why am I losing so much weight on a vegan diet? ›
Summary. There are three main reasons why a vegan diet can result in people losing weight. You tend to eat more fibre, which can help you feel fuller for longer. Vegan diets are also low in calories and high in nutrients, plus, plant foods can promote good gut health that can have a positive impact on weight management ...
Can you combine vegan and keto? ›
With a little planning, vegans can absolutely reap the benefits of a ketogenic diet. And combined, the health benefits associated with a plant-based diet and those connected with Keto, provide plenty of reasons to give it a try!
How can vegetarians eat more protein and less carbs? ›
Dairy Products and Eggs Are Low in Carbs
Eggs and dairy products, without added sugar, are low in carbs, but high in both protein and fat. For vegetarians (not vegans), they are perfect for a low-carb diet. Eggs: Contain only trace amounts of carbs. Choose pastured, omega-3-enriched or free-range eggs if you can.
Is keto the opposite of vegan? ›
The keto diet is a low-carbohydrate diet that is generally high in fat. The vegan diet eliminates animal products and tends to be high in fiber and low in fat.
