Can Vegetarians Follow The Keto Diet Plan? Know Here!

The Keto diet is one of the most popular weight loss plans that has made headlines recently. This diet has often been associated with the consumption of meat and animal products. However, for vegetarians who want to lose weight quickly, the concept of a Very low-calorie ketogenic (VLCK) diet was developed to help people follow a vegetarian keto diet. 

A vegetarian ketogenic diet is something which is getting in trend amongst vegetarians these days, and it can be incorporated into a vegetarian diet & lifestyle seamlessly for vegetarians. It is indeed a more liberal approach to vegetarianism that offers more choices and a comprehensive range of food choices. 

This can make dieting and meal times more enjoyable than the stress of a typical diet. This blog will discuss the vegetarian ketogenic diet, foods that can be incorporated and protein sources. Read on! 

Table of Contents

1. Can A Vegetarian Do A Keto Diet?

2. How Do Vegetarians Get Protein On Keto?

3. Which Indian Vegetables Are Keto-Friendly?

4. Dietician’s Recommendations

5. The Final Say

6. FAQs

7. References

Can A Vegetarian Do A Keto Diet?

Yes, a vegetarian can definitely do a keto diet, also known as the vegetarian ketogenic diet. This diet combines aspects of both vegetarianism and the keto diet, which include a low-carb eating plan. While the traditional keto diet relies on animal products like meat and fish for protein and fat, the vegetarian keto eliminates these and focuses on plant-based alternatives.

Here's a breakdown of the vegetarian keto diet:

• High-fat: Around 70% of your daily calories should come from healthy fats like avocados, nuts, seeds, coconut oil, and olive oil.

• Low-carb: Your carb intake should be restricted to 20-50 grams daily, focusing on low-carb vegetables like leafy greens, broccoli, cauliflower, and zucchini.

• Moderate protein: Aim for 0.8 grams of protein per pound of body weight. Good sources include eggs, full-fat dairy products like cheese, Greek yoghurt, tofu, tempeh, and high-protein vegetables like lentils and beans.

How Do Vegetarians Get Protein On Keto?

Our bodies require various amino acids, the building blocks of proteins, to perform normal bodily functions. Generally, the most significant protein sources are meat, fish, shellfish and dairy products, but what about vegetarians? How can they complete their protein requirements? 

Worry not, as various plant-based proteins are suitable for vegetarians and vegans. Some of the popular protein sources to include while following a keto diet are:

1. Soybeans 

The main plant-based source of vegetable protein is soybeans. One cup of cooked beans contains about 29 grams of protein and 7 grams of net carbohydrates

These tiny beans are rich in fibre, vitamin K, iron, magnesium, copper, manganese, riboflavin, and phytonutrients such as genistein. If you can tolerate beans, they can be a rich source of protein, but they are much lower in carbohydrates than other legumes.

Also Read: White Soybean: Health Benefits And Nutritional Values

2. Soy milk 

If you're looking for a good source of protein, soy milk can be a great option. A cup of organic unsweetened soy milk provides around 7 grams of protein and 4 grams of net carbohydrates. Soy milk is made by grinding soybeans with water and then filtering the mixture to create a texture similar to milk. Keep in mind that the amount of protein and carbs can vary depending on the processing and additives used. So, it's always better to choose unsweetened soy milk over sweetened ones.

Also Read: Soy Milk: Nutritional Value, Benefits And Recipe

3. Tofu 

Tofu is a widely used meat substitute in Asian cuisine. It's made by coagulating soy milk and squeezing out the water. It has a mild taste and texture and can easily take on the flavours of other ingredients. Soft or firm tofu contains 9 grams of protein and 2-3 grams of net carbohydrates per 4-ounce serving. It can also be used in various recipes outside of Asian cuisine.

Also Read: Tofu: Health Benefits And Recipe!

4. Tempeh

Tempeh is a traditional Indonesian food made from whole soybeans that are cooked, fermented, and pressed into a flatbread. It has a denser texture than tofu and does not absorb flavours. Tempeh is a good meat substitute and can be grilled or fried. It offers a high amount of protein and net carbohydrates, with a 4-ounce serving containing 20 grams of protein and 12 grams of net carbs, which is significantly more than tofu.

5. Nuts, Seeds, Nut Butter 

Nuts, seeds, and nut butter, such as cashew butter, are great sources of protein, but they should be consumed in moderation. These foods are high in protein and low in carbohydrates, but they contain a lot of fat. 

Therefore, it's important to eat them as snacks, toppings, or spreads rather than relying on them as your main protein source. For instance, a serving of 1/4 cup of almonds provides 8 grams of protein, 3 grams of net carbs, and 16 grams of fat.

6. Protein Powder 

Protein powder is a dry form of protein extracted from eggs, plants, or milk. It is usually mixed with other ingredients such as sugar, artificial flavours, vitamins, and minerals. Some products are available in the form of ready-to-drink shakes that are high in protein and low in carbs. While protein powder can be beneficial for vegetarians, it should not be relied upon as the sole source of protein in one's diet.

7. Dairy products 

Dairy products like milk, cheese, and yoghurt are a great source of protein, calcium, and riboflavin. However, when following a low-carb diet, it's important to check product labels to avoid added sugars. Protein-rich dairy options include paneer with 15 grams per 1/2 cup, hard cheese with 10 grams per ounce, medium cheese with 7 to 8 grams per ounce, milk with 8 grams per cup, and yoghurt with 8 to 12 grams per cup.

Which Indian Vegetables Are Keto-Friendly?

Here is a list of Indian vegetables that are good for the keto diet vegetarian plan :

Dietician’s Recommendations

Following a vegetarian keto diet can lead to desirable health outcomes. However, this diet is difficult and must be planned to be nutritionally balanced. As a result, this diet is better in the short term than one that needs to be continued over a long period.

— Dt. Lavina Chauhan 

The Final Say

For those who follow a vegetarian diet, the ketogenic diet is still a viable option. While it may require a bit more planning and effort to find keto-safe, animal-free foods, the data shows that a vegetarian keto diet is possible. With some extra effort, even those abstaining from animal protein can reap the benefits of the ketogenic diet. So, don't let your dietary preferences hold you back from trying out keto!

FAQs

1. Is the keto diet good for vegetarians?

Yes, the keto diet is suitable for Vegetarians, although it's pretty challenging to find out & stick to the vegetarian, low-carb source of protein; with dedication, we can do that easily.

2. Is the keto diet vegan?

Yes, a vegan ketogenic diet is possible, but it is more complicated. With dairy and eggs, it will be easier to get enough protein, vitamins, and minerals. Consider adding organic nutritional supplements to your daily routine to supplement this. 

3. Is almond milk good for keto? 

Yes, because it is low in carbohydrates, unsweetened almond milk is a fantastic keto-friendly choice.

4. Will it be possible for me to follow a keto, low-carb diet as a vegetarian?

Yes, the keto low-carb diet for a vegetarian can be adapted by focusing on plant-based sources of protein and healthy fats while limiting carbs, though it may require careful planning to ensure nutritional adequacy.

5. Can I follow the keto diet as a vegan Indian?

While it's possible to follow a keto diet for vegan Indians, it can be more challenging due to the restrictions on both animal products and certain high-carb plant foods. However, with careful meal planning and attention to nutrient intake, it can be feasible for some individuals.

References

• Ketogenic Diet - StatPearls - NCBI Bookshelf 

• 9 High-Protein, Low-Carb Vegetarian Foods

• Vegetables Good for Keto Diet | Healthcare and Lifestyle | Livofy

• Keto diet plan for vegetarian - Progen Weight Managemnet

• The Vegetarian Keto Diet: Pros, Cons, & A Sample Meal Plan

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