The ketogenic diet has caught a great deal of attention nowadays and it has almost swapped the Mediterranean diet. It is mainly a low- carb, moderate protein and high- fat diet which aids in healthy weight loss and reduces inflammation. But it is unknown to many people whether it can pair with a purely vegetarian lifestyle since it firmly highlights protein and fat above carbohydrate consumption. So is vegetarian keto diet possible? Yes, definitely it is possible to combine a ketogenic and vegetarian diet. Now you would ask for a List of Indian foods to eat and avoid in veg keto diet? You just need to choose the right kind of plant-based foods.
Here are a few expert suggestions and tips about, is vegetarian keto diet possible? List of Indian foods to eat and avoid in a veg keto diet.
Is Vegetarian keto diet possible?
Well, Till 6 months back, I myself went on to tell my readers that a vegetarian Keto is not really possible, as all vegetarian sources of protein contain some amount of carb. Where in the Indian ketogenic diet plan for weight loss involved a lot of meat and fish and eggs.
But after a lot of research and some tests on self, I realized that if we go on to eat High-fat foods along with vegetarian food in the right manner and right quantity, the body could still go in a ketogenic state. And manage to burn all the fat weight. The results were slower than the traditional Keto diet, But they were great in themselves. So ask again, Is vegetarian keto diet possible? Yes, Yes and Yes!
List of Indian foods to Eat and Avoid in Veg Keto Diet :
Consume healthy fats
As the majority of calories on a keto diet come from fats it is vital to select the healthiest varieties of fatty foods. These fats improve the texture to the food and keep you full throughout the day. Moreover, these are required for the absorption of Vitamin A, E, D and K which are fat soluble vitamins.
List Of foods Fatty foods allowed :
- Coconut oil and Coconut cream
- Ghee, Butter, Fresh Cream and Cheese
- Olive oil and olives
- Peanut Oil and soaked peanuts
- Almonds, Walnuts, Macadamia Nuts, Sunflower seeds, Pumpkin Seeds and Flaxseeds
- Almond butter, Almond Flour, and Cashew butter.
Limit your carbohydrate consumption
In order to reach the ketosis state, you need to keep a check on your carbohydrate intake and restrict it to 20 – 25 grams. For this, you should avoid all kinds of Cereals, Quinoa, buckwheat, and Millets. These foods contain a high amount of carbohydrates which cannot be included in the vegetarian ketogenic diet.
Most people will ask you to completely avoid legumes and pulses. But we are not of the same thought. In our personal experiments, we gave our clients only 1 small serving of Kulith dal on a day, or Red channa or Kabuli channa or Kidney beans on other days, (1 legume serve in a day). And we noticed that this helped them in feeling satiety and it still helped them in landing into ketosis and losing weight.
Include high- quality protein sources:
For vegetarians, a large share of their protein intake includes grains and beans so restricting them will require supplementation of some other foods. So in order to meet healthy protein intake standards, plant-based low carb protein powder or organic dairy can be the best choice. Some low- carb foods like nut butter, paneer or Greek yogurt can be incorporated in the daily diet. It is better to stay away from protein shakes and bars and obtain protein through real food. And if you really want to incorporate protein powder in your vegetarian keto diet plan for weight loss, you should check this video on which protein powder will be suitable and provide the lowest amount of carb.
Choices of Indian Vegetarian Keto friendly protein sources include :
Tofu is prepared from soybeans and contains a great amount of calcium and protein. It is a great substitute for fish, poultry, and meat. Even though it is mushy and soft it can be made chewy as meat by purchasing extra- firm form. You can marinate it in advance to let it soak the entire flavor.
Hemp seeds are a superb source of protein, magnesium, soluble fiber, omega-3 fatty acids, and potassium.
Cottage cheese / Paneer:
Paneer made from full cream milk at home is best to use in your vegetarian keto diet.
Almond butter has net carbohydrates equal to 4 grams and approximately 7-8 grams of protein which is around 2 tablespoons.
Keto Diet Vegetables :
There are lots of keto- friendly vegetables that provide a good dose of fiber and are full of micronutrients that taste delicious. Most of these vegetables offer proteins around 2 grams per cup. Some of these keto- friendly vegetables include –
- Spinach- Spinach is a great source of potassium, magnesium, and mainly iron.
- Avocado- is a superb source of fiber, potassium, and magnesium.
- Cauliflower- This is a perfect keto- vegetable rich in fiber and vitamin C.
- Zucchini – You can make zoodles from Zucchini and add variety in your vegetarian keto diet.
- Brussels Sprouts
Season your meals with distinct spices and herbs
Cooking meals with spices and herbs can provide micronutrients, a few net carbohydrates and increase variety. As Dietburrp always recommends, Please do not compromise on your tastes.
List of Allowed Fruits In Vegetarian Keto Diet:
The best fruit to consume on keto- vegetarian diet is berries. Berries contain less sugar and carbohydrates compared to the other fruits. You can have small amounts of berries throughout the day. You can include –
Busting some Myths around Vegetarian Keto diet
Now that we know that a vegetarian keto diet possible, The first step to begin with following the keto- vegetarian diet is to demystify the delusions. Here are some of the popular keto- vegetarian myth busters that will help you to make a fair decision-
Myth 1- Vegetarian- keto diet does not offer sufficient minerals and vitamins.
Fact – Vegetarian- keto diet typically delivers enough minerals and vitamins when you supplement with Vitamin D, iron and vitamin B. Vitamin D can be obtained from sunlight. Iron is the oxygen- carrier in your body and it can be derived from plant-based sources like spinach and Quinoa.
Myth 2- Following a vegetarian- keto diet will make you lose your muscle mass.
Fact – If you do not choose to consume dairy, protein powder, or eggs you can substitute it with 1.5 cups of legumes and beans. A few best sources are brown rice, chickpeas, and peas. We have used a similar format in our Vegetarian keto diet plan for weight loss. check out this video
You can take a print out of the diet plan mentioned here from this article –
Myth-3- It is boring.
Fact -When we think about a meatless meal, we imagine rice, bread, and beans. In order to prevent boredom, you can invest in some useful kitchen gadgets like spiralizer and processor to increase variety to your menu. There are numerous recipes that include these tools that can turn your avocado into chocolate pudding or zucchini into zoodles.
Vegetarian Keto Diet Possible?; Important Tips :
To thrive on this Vegetarian Keto diet, it is vital to make up for the nutritional deficiencies that you may acquire from consuming plant foods. Here are a few suggestions that can cover your maximum needs-
- Limit your intake of vegan junk food, fake meats, and processed products of soy. Try to eat real food.
- Take iron, vitamin B-12 and D3 in supplement form.
- Supplement at least one out of the three compounds namely Carnosine, creatine or taurine. These compounds can effectively improve your health in different ways.
- Consume more of leafy greens like kale to fulfill your vitamin K2 needs.
- Have more of vitamin C fruits to make the most of iron absorption.
- Eat fermented foods and ion- rich seaweed to improve digestion.
- Have your seeds and nuts in the soaked form.
- Have a zinc supplement if you experience dry skin or have a sore throat.
- Consume the right measure of carbs, fats, proteins, and calories.
For more insight on Keto diet, you can check k these articles –
- Indian vegetarian Keto diet plan for weight loss (1-month diet plan)
- Top 10 Indian keto recipes
- FAQs on Keto diet. All about supplements and myths around Indian Keto diet
- Indian keto diet plan for weight loss ( Non – vegetarian)
- What to eat after Keto
For obtaining the benefits of this diet it is important to get the correct amount of macronutrients.