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.
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!
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.
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.
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.
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.
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.
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 –
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.
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 –
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-
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.
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 –
Indian vegetarian diet plan for weight loss.
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.
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-
For more insight on Keto diet, you can check k these articles –
For obtaining the benefits of this diet it is important to get the correct amount of macronutrients.
This post was Last Updated on June 23, 2019
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Great and awesome read. One does often think about the many ways to do things or to do things to always improve on. My sister has been going through the keto diet herself for about 3 months, she is and continues to do great. She has lost about 15 to 20lbs, definitely slimmed and trimmed down on her size. She like many who are on the keto had struggled in the beginning. Concern for meals, what type and with what to mix...it took her some time to adjust and identify what is and what works! She had discussed about going vegetarian when she begun but a good friend of ours suggested to be open to all foods. He mentioned if you limited yourself to certain parameters it will get boring and you will begin to lose your interest and begin to plateau. There are so many different ways to prepare foods for this diet that is seems that going vegetarian would hurt your diet more that help. She did not limit herself, to date we think that was a great choice to make and after reading here I can tell her keep on keeping on, stay strong! She had also mentioned she was using some other items that were recommended from her friend who turned her on to the keto diet.