Keto diet has gained immense popularity recently for its extensive success in promoting weight loss within a period that is much smaller when compared to that of other weight-loss diets. The keto diet succeeds in achieving its destined goal by helping you achieve ketosis.
Can you be vegetarian and still follow a keto diet? Well, the answer is “yes”.
How To Follow A Vegetarian Keto Diet?
Here are some tips for following a vegetarian keto diet.
To attain ketosis and maintain it, you will have to limit your net carbohydrate intake to 20 grams per day. It means you will have to avoid foods like buckwheat, quinoa, legumes and pulses that are well-known protein sources, especially popular in vegetarian diets.
Make Sure Your Meals Have Enough Protein
Only animal protein is known to contain all nine essential amino acids your body needs. You can improve the protein quality of a vegetarian diet by including the low-carb plant-proteins and protein-rich animal foods like eggs and dairy in your meals. Note that all vegetarians do not eat eggs and dairy. Lacto-vegetarians eat dairy while ovo-vegetarians eat eggs. Lacto-ovo vegetarians eat dairy and eggs.
A person on a keto diet would require at least 70 grams of protein every day and the requirement depends on the individual’s weight, activity levels, age, and many other factors.
Eat One To Three Servings Of Low-Carb Veggies At Least Two Times A Day
Several vegetables go well with a plant-based diet and supply enough fiber and micronutrients.
Here is a list of the top keto vegetables
Spinach: It is rich in potassium, iron, and magnesium, and offers up to 1 gram of carb per serving.
Avocado: Technically a fruit, avocado is a rich source of fiber, magnesium and potassium and the net carb amount per serving is 2 grams.
Zucchini: It is a rich source of vitamin C, vitamin B6 and potassium and has about 3 grams net carbs per serving.
Cauliflower: A keto-friendly substitute for potatoes and rice, cauliflower is a rich source of fiber and vitamin C.
Use Healthy Cooking Oils
Healthy fats keep you fuller for longer hours and contribute to the improved texture of food. They also play a significant role in the absorption of fat-soluble vitamins, A, D, E and K.
Since a keto diet is majorly based on fats, select healthy fats and condiments like olive oil, butter, coconut oil, ghee, and avocado oil.
As some of you may have worried, keto diet isn’t something that is reserved for people who follow a non-vegetarian diet. Vegetarians can also adopt the ket diet and get all of its benefits.