While there are many ways to eat a vegetarian keto diet, a few key components will make the transition to a more plant-based diet much easier. For starters, consider eating more low-carb leafy vegetables, which provide the essential dietary fiber and are packed with healthy fats and vitamins. Vegetables can be eaten raw or roasted in coconut oil, and can be seasoned to taste. Then, consider using tofu or tempeh, which can play a crucial role on a vegetarian keto diet.
Meat and poultry contain zinc, a vital antioxidant. Moreover, these foods are rich in vitamin D and calcium, two important nutrients for the human body. However, grains are on the no-no list when it comes to following a vegetarian keto diet. As a vegetarian, you must supplement with vitamin D. Iron, especially, is very difficult to obtain from a plant-based diet, so it’s recommended that you take supplements to ensure you’re getting the necessary amounts.
While the vegetarian keto diet has been well-received by health-conscious individuals, it has not been thoroughly studied. The ketogenic diet has been linked to weight loss in people who ate it. In one study, a review of 12 studies found that vegetarians lost 4.5 pounds more than non-vegetarians during 18 weeks. In addition, it boosted fat loss more than other types of diets. So, if you’re interested in a low-carb, high-protein diet, it’s worth trying.
The vegetarian keto diet can be challenging to follow. Because it’s high in carbohydrates, vegetarian staples like pasta, bread, and rice are loaded with carbohydrates. Adding to this challenge is the fact that most vegetarians already struggle with inadequate amounts of protein and essential nutrients. And by reducing carbohydrates and starches, the vegetarian keto diet can make these nutrients even more difficult to come by. The key is to find ways to meet your daily nutritional requirements without sacrificing your vegan lifestyle.
As for the rest of the vegan diet, eggs and dairy are the main sources of protein. When choosing protein sources, try to choose pasture-raised chickens or dairy from cows raised on pastures. This will ensure that the animals are humanely raised. In addition to the vegetarian keto diet, you can also add plant-based protein powders to supplement your daily needs. A vegan protein powder will help you get your daily dose of protein in a quick and convenient manner.
For the dietary fats, choose coconut oil. Its monounsaturated fats are healthy and have a high smoke point. It’s also great for deep frying or making vegetarian tater tots. Coconut oil is a great fat for baking, fat bombs, and desserts. Just make sure to buy RSPO-certified coconut oil, because some types contain higher levels of omega-6 fat than others.
A vegetarian keto diet may not be right for everyone. If you’re unsure of how to begin, seek advice from a qualified registered dietitian. A registered dietitian will help you choose foods strategically and supplement your diet. She will also guide you through the process of gradually decreasing your carbohydrate intake. This way, you won’t be shocking your body. If you’re not sure, consider speaking with your healthcare provider before embarking on the vegetarian keto diet.