Guide to the Vegetarian Keto Diet


Because the keto diet is high in fat and
super low in carbs it often includes a lot of meat, but it certainly doesn’t
have to. In fact lots of keto followers are borrowing the best of both worlds to
create a vegetarian ketogenic diet. This hybrid eating plan is healthier for
humans, animals, and the environment. A vegetarian ketogenic diet excludes meat, fish, and fowl flesh…and also restricts carbohydrates. Before you embark on a
hybrid meat-free and keto lifestyle it’s best to have a plan in place. Here are a
few guidelines to begin with first remember to limit your total
carbohydrate consumption to 35 grams or less per day and get at least 70% of
your calories from fat. To make sure you’re getting enough fat in your diet
use plant-based oils to replace all the animal fats often used in cooking and
baking. Avocado, coconut, MCT, and olive oils are
all great options. Cook with them, drizzle them on salads, or incorporate them into
meals by making homemade sauces…like a spicy pepper jack cheese sauce to top
broccoli or Brussels sprouts or a dessert like tropical mousse bites.
Other great sources of fats are avocados; nuts like macadamia nuts,
almonds, pecans and walnuts; and seeds like pumpkin, sunflower, and flax seeds. Protein should constitute just about 25%
of calories on a keto diet. On a keto vegetarian diet the main sources of
protein will be eggs and high-fat dairy like hard and soft cheeses. We strongly
suggest buying high quality pasture-raised eggs and dairy to support
sustainable animal rearing practices. Look to your local farmers market and
natural food stores as sources for these proteins. You might get bored with eggs
and dairy at every meal so turn to meat substitutes for variety. If you’re ok
with soy in your diet 2 great low carb options are tofu and tempeh. However, keep
in mind that some soy or wheat-based meat substitutes are packaged with added
marinades. Be sure to read each products nutritional information carefully. If
you’re coming close to your carb limit but you’re short on protein – protein
powder can be a good solution. The main plants you’ll want to stock up
on are leafy greens like spinach, arugula, swiss chard, and kale. And above ground
vegetables like broccoli, cabbage, mushrooms, green beans, and cauliflower. Many large common fruits like bananas,
apples, and oranges have way too many carbs to consume on a regular basis. So,
try to limit fruits to small servings of low glycemic berries like blackberries,
blueberries, and raspberries. Common vegetarian ingredients are often loaded
with carbs. The most common carb culprits that you want to avoid entirely are
grains like wheat, corn, and rice; legumes like lentils, and beans, starchy fruits,
potatoes, and sweet potatoes, and any form of sugar. But, there are still plenty of
tasty recipes to try for every meal of the day. For our comprehensive vegetarian
meal plan check out the ruled me article “Comprehensive Guide to the Vegetarian
Ketogenic Diet.” What would someone on a vegetarian keto
diet eat throughout the day? Breakfast could be fluffy keto buttermilk pancakes
topped with plain whipped cream and a few berries and nuts, or a plate of
scrambled eggs with cheese and spinach for lunch.
A charred veggie and fried goat cheese salad combines lots of flavors and
textures for a satisfying midday meal. At dinnertime, spiralized zucchini noodles
with avocado walnut pesto is a delicious option. On chillier nights warm up with a
cup of red pepper cauliflower soup. The day can be topped off with a little
treat like keto ice cream, or cupcakes. With so
many great choices you won’t miss the meat one bit. Also, without meat in your
diet you may want to begin taking supplements like vitamins d3, DHA, and EPA, iron, and zinc to avoid common nutrient deficiencies. Try to eat real food and
limit consumption of overly processed fake meats and soya products. Lastly, try
to include some fermented foods like sauerkraut, kimchi, and natto to help
improve digestion. One other thing to consider is that if
you’re switching to a vegetarian keto diet from a more standard keto diet – now
might be a good time to revisit the calculator to refine your calorie and
macronutrient needs. Hopefully, this has provided you with a good roadmap for a
vegetarian ketogenic diet. Keep exploring ruled me for all things keto including
other informative videos, meal plans, recipes, and more.

48 Replies to “Guide to the Vegetarian Keto Diet”

  1. Love a lot of your recipes and if you want to be vegetarian that is totally cool but you should check out guys like Dr Ballerstedt for actual info about animal impact on the earth.

  2. You can add "Paneer" too… you can get it in any indian store or you can make it at home by adding lemon juice to warm milk

  3. If your hair starts dropping…, and you cant walk up the stairs…. are an emotional wreck snd have no energy or resilience towards life challenges..::reconsider this diet!!! Speaking purely from the purest of heart intentions.

  4. Thanks for the ideas. I love meat but it's nice to have options for "meatless Monday" type meals when you just want to lighten it up a bit 🙂

  5. Hi, I embarked on this keto plan 2 days ago, and somewhere along the way, I was told to keep the carbs to 20. One of those planners from memory. I am vegetarian (4 years) and 67, and for the past two days I have eaten well, keeping to the 20 carbs, but are falling well short of the 1475 calories, unable to get over 1000 and the protein also is a problem and afraid that in the long term might be a problem. I noticed you are recommending 35 carbs. My goal is to lose a fair amount of weight, and was happy to do the 20 carbs and was looking for the quick loss as I tend to lose interest. I just wondered what your thoughts are regarding the calories and protein numbers, and any suggestions you may have. Kindest Regards.

  6. After two miscarriages in a row we are now expecting our first baby girl 💕 and being vegetarian helped me conceive

  7. PHD on fats & oils
    Book " fats that heal and fats that kill" by Udo Erasmus.
    Fry in coconut fat a, or organic animal fat. Do not fry olive oil or avocado oil, because you will molecular Lee damage them and turn them into a toxin rather than a food. Traditional Italian cooking you would add your olive oil at the table.

  8. Sorry! But I couldn't do this diet it's too restrictive. I'm vegetarian but I eat lentils, beans, rice or pasta every other day. Can't imagine mains without one of those. 🤔🤔🤔

  9. This video made me subscribe to your youtube channel. Great video. I never heard about the vegetarian keto diet. Maybe I can try it. Thank you for your recipes.

  10. Super useful video! Just wanted to add that most kimchi is not vegetarian because the fermentation process uses a special Korean fish paste. I realized that many vegetarians aren't aware of that fact.

  11. At the point where you promote supplements for the missing nutrients, is the point where I think the restrictions go way to far. A diet that restrictive that I have to take vitamins and minerals – sorry, but that's just wrong.

  12. Should I be watching my calorie intake along side the carb intake? Also, if I’m doing this for weight loss should the intake be based on my size? Thanks!

  13. If your still worried about carbs.
    Try fasting and intermediate fasting between meals. These will kick in ketosis quickly.

  14. How is this better for animals? Dairy and egg industries are just as bad, except they torture the animals worse and for longer.

  15. I hate wen some vegetarians don’t eat fish and seafood but are happy with eggs. Like wtf? Fish is more healthy and it tastes delicious, I won’t stop eating it why not incorporate it in such a diet?

  16. I've been unintentionally following the vegetarian keto diet for the most part, more because of the cost of eggs! And also because one of my main sources of protein is plant based protein powder. Most of these plant based powders by brands like Garden of Earth take all of the carbs out of the original base ingredient, so that per serving there are only like 2 or 3 grams of carbs, and 20 grams of protein. I use this as a base and then add into a shake pecans, spinach, olive oil, avocado, etc. That is my main breakfast! A great lunch could be a salad with lemon juice and extra olive oil, again some nuts in there, and hard boiled or fried egg…

  17. This is largely a misnomer that you can do keto on vegetarian diet. Vegetarians have much higher diabetes & Insulin Resistance. No harm eating fish & even some very lean meat for optimal keto. I eat tofu once a week & veggie burgers but I started eating fish: cod, salmon. It really makes life super easy. More importantly your Insulin Resistance will drop much better. As a 45 year multi generational vegetarian, I concluded vegetarianism is pretty dangerous. You will never reduce blood glucose. If you don’t believe me buy a glucometer & try. Plant based diets & carbs are dangerous hype

  18. BEST!!! Keto channel ever! im not even Keto anymore but watch to sport. everyone else's videos are so full of restriction, rambling, wrong lengthy insight etc. this? very user friendly

  19. Ma'm i lost 15kg eating Paneer eggs and lots of Vegetables and some fruits and Nuts in 3 months. But i also looked for caloric deficit.

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