How to Follow a Vegetarian Keto Diet
Medically reviewed by Jamie Johnson, RDNMedically reviewed by Jamie Johnson, RDNThe vegetarian keto diet aspects of both the vegetarian and ketogenic (keto) diets into one nutritional plan. Many people follow it due to the alleged health benefits of both diets, such as lower blood sugar and weight loss. Like other vegetarians, people who follow a vegetarian ketogenic diet do not eat meat, seafood, or poultry. They also follow a keto diet by heavily restricting their carbohydrate intake, typically to fewer than 50 grams per day, and increasing their intake of fats.While the keto diet typically contains animal products, you can adapt it to fit a vegetarian diet.
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How Does the Vegetarian Keto Diet Work?Just as the name indicates, the vegetarian keto diet involves following both the vegetarian and ketogenic diets at once. Most people are familiar with the vegetarian diet, which excludes all animal meats, such as beef, poultry, seafood, lamb, pork, and wild game meat. This differs from a vegan diet, which excludes animal flesh as well as all animal-derived products, like cheese, eggs, yogurt, milk, and honey. The ketogenic diet is a low-carbohydrate, high-fat, moderate-protein diet. Although it was initially designed to reduce the risk of seizures in people with epilepsy, it’s now been adapted for fat loss and other potential health benefits. People who follow a keto diet for weight loss usually restrict their carbohydrate intake to fewer than 50 grams of carbohydrates per day to enter into the metabolic state known as ketosis. In this state, the body burns fat and produces ketones for energy. The standard American diet involves getting about 30% of your daily calories from fat, 55% from carbs, and 15% from protein. By contrast, a standard ketogenic diet involves getting about 75% of your daily calories from fat, 5% from carbs, and 20% from protein. A vegetarian keto diet aims to achieve a similar dietary profile and enter ketosis while avoiding meat products.How to Follow a Keto Diet as a VegetarianTo follow a keto diet as a vegetarian, you’ll need to plan your meals and track your macronutrients, especially your carb intake. Keto tracking and meal planning apps are available to make the transition easier. You can also work with a registered dietitian or dietitian nutritionist if you think you need help. You’ll also need to check for the presence of ketones in your blood, breath, or urine to ensure that you’re entering ketosis. Typically, you should do this twice a day at first. Using an at-home monitor may be the simplest way to test.What to EatPlant-based foods that are low in carbohydrates and high in fat, fiber, and/or protein fit into a vegetarian keto diet. Examples include:Certain fruits, such as avocado, blackberries, and raspberriesDairy products, such as cheese, butter, and yogurtEggsNon-starchy vegetables, such as broccoli, spinach, zucchini, lettuce, cauliflower, and asparagusNutsOlive oil, coconut oil, and avocado oil SeedsSoy-based proteins, such as tofu and tempehWhat to AvoidOften, vegetarian diets are associated with plant-based eating habits. However, many highly processed and refined foods are technically vegetarian. Also, many of the typical foods you might eat as a vegetarian are off-limits on a keto diet. Some of the foods you’ll need to steer clear of on a vegetarian keto diet include:Beans Beverages with sugar and all sweetsGrains, such as bread, rice, corn, pasta, oats, and cerealMost fruitsSeed oils, such as corn oil, canola oil, and vegetable oilStarchy vegetables, such as potatoes and peasPotential Health BenefitsStudies suggest that low-carb, plant-based diets can help to control blood sugar and promote weight loss, especially among people with chronic diseases such as diabetes. However, vegetarian keto diets haven’t been researched extensively. However, there is some evidence available about the possible upsides of both diets individually. Both vegetarian and keto diets may aid in blood sugar control, promote weight loss, and protect against certain chronic diseases.Aids Blood Sugar ControlPeople with insulin resistance may benefit from following the keto diet due to its potential in regulating blood glucose (sugar) levels. One study, for example, found that the keto diet was more effective than a low-calorie diet in reducing blood sugar levels among people with type 2 diabetes after just a few weeks. Similarly, vegetarian diets focusing on nutrient-rich, plant-based foods are associated with better blood sugar control.Promotes Weight LossResearch indicates that vegetarian and vegan diets promote both weight loss and fat loss in people with type 2 diabetes and/or those experiencing obesity. The same is true for the keto diet, which has been linked to faster weight loss and loss of visceral fat (deep abdominal fat). Both diets are also associated with better insulin sensitivity and lower inflammation, which can further increase the chance of long-term weight loss.Protects Against Chronic DiseasesThe ketogenic diet is designed to prevent and treat the symptoms of a number of different chronic diseases, such as: Alzheimer’s diseaseCancer (as a supplementary measure)EpilepsyLiver diseasePolycystic ovary syndrome (PCOS)Type 2 diabetesVegetarian diets have also been linked to a lower risk of, and fewer complications from, chronic diseases like:CancerDementiaHeart disease and related risks, such as hypertension (high blood pressure)Type 2 diabetesPotential DownsidesDespite the purported benefits, there are also potential nutritional deficiencies and side effects from following the vegetarian ketogenic diet. Additionally, it's a strict, restrictive diet, which makes it harder to stick to it. Here are a few of the possible risks.May Increase Risk of Nutritional DeficienciesVegetarian diets can increase the risk of deficiencies in certain nutrients, including essential vitamins and minerals. These include:CalciumIodineIronOmega-3 fatty acidsProteinVitamin B12Vitamin DZincSome of these deficiencies are more likely to occur if you follow a vegan diet rather than vegetarian diet (i.e., if you don’t consume dairy products). Fortified foods and dietary supplements may help to bridge the gap and give your body the nutrients it needs to function optimally. If you’re concerned about any of these deficiencies, consider reaching out to a registered dietitian to help you craft a nutritional plan that works for you. You can also ask a healthcare provider about any tests you might need for related conditions, such as serum (blood) tests for iron deficiency anemia.Transitioning Can Cause Flu-Like SymptomsWhether vegetarian or not, transitioning to a ketogenic diet can lead to a cluster of symptoms that are sometimes known as the “keto flu.” Symptoms of the keto flu include:Abdominal pain and crampingBrain fogChanges in heart rate ConstipationDiarrheaDizzinessExtreme thirstFatigueHeadacheInsomniaIrritabilityNauseaThese symptoms don’t occur for everyone. If you do experience them, they typically begin after about three days of beginning the diet. They usually go away after a few days or weeks, although they can last up to 30 days. Staying hydrated and switching to a keto diet slowly rather than all at once may make the transition easier.Who Should Avoid This Diet?A ketogenic diet isn’t right for everyone. It may increase the risk of health complications, such as kidney damage, increased cholesterol, and hypoglycemia (low blood sugar), for certain people. This might be true whether you are adopting the standard keto diet or the vegetarian keto diet.Research suggests that to the keto diet may not be right for:People who are breastfeedingThose istory of heart problems, such as cardiac arrhythmias, heart disease, or risk factors for heart disease People with a history of eating disordersPregnant peoplePeoole with a history of substance use disorder or alcohol use disorderAnyone with problems with the kidneys, gallbladder, or pancreasAnyyone yaking SGLT2 inhibitors for diabetes symptomsPeople with type 1 diabetesSummaryA vegetarian keto diet excludes meat products and heavily restricts carbohydrates while increasing fat. Potential health benefits of a vegetarian keto diet may include blood sugar regulation, weight loss, and protection against chronic diseases. Downsides include “keto flu” symptoms and a higher risk of certain nutritional deficiencies. If you’d like to start a vegetarian ketogenic diet, consider reaching out to a medical professional such as a registered dietitian. They can help you decide whether it’s right for you, discuss potential side effects, and plan meals effectively. Read the original article on Verywell Health.
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