Keto Diet For Vegetarians With All The Benefits, Advantage-Disadvantages And Meal Plan
The health benefits of Vegetarian and Keto diets have been studied extensively. The Ketogenic diet or keto, It is a high fat, low carb diet that has become especially popular in recent years. However, it is usually contains animal products like meat, fish and poultry. It is possible to adapt it to fit a vegetarian diet.
The article tells you everything you need to know about the vegetarian Keto diet and how to implement it.
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Vegetarian keto diet
The vegetarian keto diet plan is a combination 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 that limits carb intake to 20-30 grams per day. This low carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose.
The traditional keto diet requires around 70% of your total calories should come from fat, including sources like fish, oils and full-fat dairy. However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats such as coconut oil, eggs and avocados, nuts, and seeds.
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Health Benefits-Promotes Weight Loss
Both vegetarian and ketogenic diets are associated with weight loss. There are studies which show that following a vegetarian diet lost an average of 2 kg more than non-vegetarian over 18 weeks.
Also, a 6 months study including 74 people with type 2 diabetes, vegetarian diets promote both fat and weight loss more effectively than traditional low-calorie diets.
The vegetarian keto diet amounts of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite.
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How it deals with chronic diseases:
Vegetarian diets have been linked to reducing several chronic conditions.
Few studies tie them to a lower risk of cancer, improved level 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. LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease.
Other studies suggest that this diet may safeguard brain health and help treat Parkinson's and Alzheimer¡¯s diseases. There are studies which suggest that the keto diet may reduce the growth of cancerous tumours. However, more research is needed to prove this point.
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Downsides of vegetarian keto diet
Vegetarian diets require a lot of planning to make sure that you¡¯re meeting your nutritional needs. Reports show that these eating patterns tend to be below in important nutrients, including Vitamins B12, iron, calcium and protein.
The vegetarian keto diet is even more restrictive because it limits to several nutrient-dense food groups such as fruits, legumes, and the whole grains-further increasing your risk of nutritional deficiencies.
A vegetarian keto diet plan should be studied briefly before proceeding further. Eating a variety of healthy nutrients, whole foods can help ensure that you¡¯re getting the vitamins and minerals your body needs. Taking supplements may also help, especially for nutrients often lacking in a vegetarian diet such as vitamin B12.
Can cause flu-like symptoms
Transitioning into ketosis can cause a lot of side effects, sometimes referred to as the keto flu. Some of the most common symptoms of vegetarian keto diet includes
Constipation, headaches, fatigue, difficulty sleeping, muscle cramps, mood changes, nausea and dizziness. Notably, these side effects typically clear up within a few days. Getting some rest would help in keeping your health fine, staying hydrated and exercising regularly can help ease your symptoms.
Not suitable for everyone:
Because the vegetarian keto diet is highly restrictive, it may not be a good option for everyone. In particular, children and women who are pregnant or breastfeeding should avoid it, as it can limit several nutrients vital for proper growth and development.
It may also be not appropriate for athletes, those with a history of eating disorders, or people with diabetes. If you are having health issues or are on medication then talk to your health practitioners before starting this vegetarian keto diet.
Foods to eat:
A healthy vegetarian keto diet should include a variety of non-starchy vegetables, healthy fats and protein sources such as:
1. Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini and bell peppers.
2. Healthy fats: Olive oil, coconut oil, avocados, MCT oil, and avocado oil.
3. Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts
4. Seeds: chia, hemp, flax, and pumpkin seeds
5. Nut butters: almond, peanut, pecan, and hazelnut butter
6. Full-fat dairy products: milk, yogurt, and cheese
7.Protein: eggs, tofu, tempeh, spirulina, natto, and nutritional yeast
8. Low-carb fruits (in moderation): berries, lemons, and limes.
Foods to avoid in keto diet:
Being on a vegetarian keto diet should avoid:
High carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily keto diet.
You should eliminate the following foods:
- Meat: beef, pork, lamb, goat, and veal
- Poultry: chicken, turkey, duck, and goose
- Fish and shellfish, salmon, tuna, sardines, and lobster
Here are some foods that you should limit:
- Starchy vegetables: potatoes, yams, beets, parsnips, carrots, and sweet potatoes
- Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice, and energy drinks
- Grains: bread, rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta
- Legumes: beans, peas, lentils, and chickpeas
- Fruits: apples, bananas, oranges, berries, melon, apricots, plums, and peaches
- Condiments: barbecue sauce, honey mustard, ketchup, marinades, and sweetened salad dressings
- Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar
