The health advantages of vegetarian and ketogenic diets have been thoroughly researched (1, 2).
The ketogenic or keto diet is a high-fat, low-carb diet that has recently gained popularity. Although it often incorporates animal items such as meat, fish, and poultry, it may be modified to meet a vegetarian diet.
This post will teach you all you need to know about the keto vegetarian diet.
What is the vegetarian keto diet?
The vegetarian keto diet is a diet that combines vegetarianism and keto dieting.
Most vegetarians consume animal products such as eggs and dairy but shun meat and fish.
Meanwhile, the ketogenic diet is a high-fat diet that restricts carbohydrate consumption to 20-50 grams daily. This ultra-low-carb diet induces ketosis, a metabolic condition in which your body uses fat for fuel rather than glucose (1, 3).
Around 70 percent of your total daily calories should come from fat on a classic ketogenic diet, including oils, meat, fish, and full-fat dairy (4).
The vegetarian keto diet, on the other hand, foregoes meat and fish in favor of other beneficial fats such as coconut oil, eggs, avocados, almonds, and seeds.
Health benefits
Although studies have yet to be conducted to investigate the particular advantages of the vegetarian keto diet, there is plenty of information on the two parent diets.
Promotes weight loss
Weight loss has been linked to both vegetarian and ketogenic diets.
Throughout 18 weeks, individuals who followed a vegetarian diet dropped an average of 4.5 pounds (2 kg) more than those who did not (5).
In addition, vegetarian diets encouraged fat and weight reduction more successfully than typical low-calorie diets in a 6-month trial of 74 adults with type 2 diabetes (6).
Similarly, 6-month research of 83 obese persons revealed that a keto diet resulted in considerable weight and body mass index (BMI) reductions, with an average weight loss of 31 pounds (14 kg) (7).
This diet’s significant number of healthy fats may help keep you fuller for longer, reducing hunger and appetite (8).
Protects against chronic diseases
Vegetarian diets have been associated with a lower risk of various chronic diseases.
Studies have linked them to a decreased risk of cancer and better levels of many heart disease risk factors such as BMI, cholesterol, and blood pressure (9, 10).
The keto diet has also been examined for its potential to prevent illness.
The keto diet resulted in substantial decreases in body weight, total cholesterol, triglycerides, LDL (bad) cholesterol, and blood sugar in a 56-week trial of 66 persons, all risk factors for heart disease (11).
Additional research suggests that this diet may protect brain function and aid in treating Parkinson’s and Alzheimer’s disorders (12, 13).
According to animal and test-tube research, the keto diet may slow the growth of malignant tumors. Further research, however, is required (14, 15, 16).
Supports blood sugar control
The vegetarian and keto diets both help with blood sugar management.
A meta-analysis of six research found that vegetarian diets substantially reduced HbA1c levels, a measure of long-term blood sugar management (17).
Furthermore, 5-year research of 2,918 participants found that switching to a vegetarian diet lowered the incidence of diabetes by 53%. (18).
Meanwhile, the keto diet may help your body regulate blood sugar and boost insulin sensitivity, a hormone involved in blood sugar management (19).
Following a keto diet for four months reduced HbA1c levels by 16% in a study of 21 participants. By the end of the research, 81% of individuals had been able to reduce or quit their diabetic prescriptions (20).
Potential downsides
There are certain drawbacks to the vegetarian keto diet.
It may increase your risk of nutritional deficiencies
Vegetarian diets need careful preparation to ensure that your nutritional demands are met.
According to studies, these dietary patterns are deficient in critical nutrients such as vitamin B12, iron, calcium, and protein (21).
The vegetarian keto diet is even more restricted since it restricts nutrient-dense food categories, including fruits, legumes, and whole grains, increasing your risk of nutritional deficiencies.
Monitoring your nutritional intake and eating a range of nutritious, complete meals can help you acquire the vitamins and minerals your body requires.
Taking supplements may also be beneficial, especially for elements frequently deficient in a vegetarian diet, such as vitamin B12.
Can cause flu-like symptoms
The keto flu is a term used to describe the multiple adverse effects of entering ketosis (22).
Some of the most prevalent symptoms are as follows (23):
- constipation
- headaches
- fatigue
- difficulty sleeping
- muscle cramps
- mood changes
- nausea
- dizziness
Significantly, these side effects usually go away within a few days. Obtaining lots of rest, being hydrated, and exercising regularly can help alleviate your symptoms.
Not suitable for specific populations
Because the vegetarian keto diet is so restricted, it may not be suitable for everyone.
Children and women who are pregnant or nursing, in particular, should avoid it since it might restrict numerous nutrients that are essential for optimal growth and development.
It is also not recommended for athletes, persons with a history of eating problems, or people with type 1 diabetes.
If you have any underlying health concerns or are taking any medicines, see your doctor before beginning this diet.
Foods to eat
An excellent vegetarian keto diet should contain non-starchy veggies, healthy fats, and protein sources like:
- Spinach, mushrooms, kale, broccoli, cauliflower, zucchini, and bell peppers are examples of non-starchy vegetables.
- Olive oil, coconut oil, avocados, MCT, and avocado oil are healthy fats.
- Almonds, cashews, macadamia nuts, walnuts, pistachios, and Brazil nuts are examples of nuts.
- Chia, hemp, flax, and pumpkin seeds are examples of seeds.
- Nut butter includes almonds, peanuts, pecan, and hazelnut.
- Dairy goods with full fat: milk, yogurt, and cheese
- Protein sources include eggs, tofu, tempeh, spirulina, natto, and nutritional yeast.
- Berries, lemons, and limes are low-carb fruits that should be consumed in moderation.
- Basil, paprika, salt, oregano, rosemary, pepper, turmeric, and thyme are the herbs and seasonings used.
Foods to avoid
All meat and fish should be avoided on a vegetarian keto diet.
Grain, legumes, fruits, and starchy vegetables are allowed in tiny amounts as long as they fit into your daily carb allocation.
You should avoid eating the following foods:
- Meats include beef, hog, lamb, goat, and veal.
- Chicken, turkey, duck, and goose are examples of poultry.
- Salmon, tuna, sardines, anchovies, and lobster are examples of fish and shellfish.
These are some meals you should avoid:
- Potatoes, parsnips, carrots, yams, beets, and sweet potatoes are starchy vegetables.
- Soda, sports drinks, juice, sweet tea, and energy drinks include sugar.
- Bread, rice, oats, millet, rye, barley, quinoa, buckwheat, and pasta are all grains.
- Beans, peas, lentils, and chickpeas are examples of legumes.
- Examples of fruits include apples, bananas, oranges, berries, melons, apricots, plums, and peaches.
- BBQ sauce, honey mustard, ketchup, marinades, and sweetened salad dressings are among the condiments available.
- Breakfast cereals, granola, crackers, chips, cookies, and baked goods are processed foods.
- Brown sugar, honey, maple syrup, white sugar, and agave nectar are sweeteners.
- Beer, wine, and sweetened cocktails are examples of alcoholic drinks.
5 Days sample meal plan
This five-day sample meal plan might assist in getting started on a vegetarian keto diet.
Monday
- Smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder for breakfast
- Lunch consists of zucchini noodles with tempeh meatballs and a creamy avocado sauce.
- Dinner: olive oil-based coconut curry with mixed vegetables and tofu
Tuesday
- Breakfast: coconut oil omelet with cheese, tomatoes, garlic, and onions
- Pizza with cauliflower crust, cheese, mushrooms, chopped tomatoes, olive oil, and spinach for lunch
- Salad with mixed greens, tofu, avocados, tomatoes, and bell peppers for dinner
Wednesday
- Breakfast: scrambled tofu with olive oil, mixed vegetables, and cheese
- Cauliflower mac and cheese with avocado oil, broccoli, and tempeh bacon for lunch
- Frittata with coconut oil, spinach, asparagus, tomatoes, and feta for dinner
Thursday
- Greek yogurt with walnuts and chia seeds for breakfast
- Taco lettuce wraps with walnut-mushroom meat, avocados, tomatoes, cilantro, sour cream, and cheese for lunch
- Dinner is zucchini pizza boats topped with olive oil, marinara, mozzarella, spinach, and garlic.
Friday
- Keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon, and peanut butter for breakfast
- Baked egg-avocado boats with chives, coconut bacon, and paprika for lunch
- Dinner was cauliflower fried rice with coconut oil, vegetables, and tofu.
Vegetarian keto snacks
Here are a few simple snacks to enjoy in between meals:
- zucchini chips
- celery with peanut butter
- roasted pumpkin seeds
- flax crackers with sliced cheese
- mixed nuts
- chia seed pudding topped with unsweetened coconut
- carrots with guacamole
- whipped cream with blackberries
- full-fat cottage cheese with black pepper
- full-fat Greek yogurt with walnuts
The bottom line
The vegetarian keto diet is a high-fat, low-carb eating pattern that does not include meat or fish.
Vegetarian and keto diets, on their own, may increase blood sugar management, weight loss, and a variety of other advantages.
Nevertheless, this diet may raise your risk of nutritional deficiencies and has not been independently evaluated.
But, if you’re vegetarian and want to try keto — or if you’re currently on keto and want to go meatless — it’s entirely viable to combine the two.
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