Vegetarians and keto diet – is it possible?

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Vegetarians and keto diet – certainly most people think this is a completely incompatible combination. It turns out, however, that is not the case. The vegetarian diet is extremely useful, and combined with the benefits of the keta diet, it becomes an appropriate “diet” body. In fact, this successful collaboration is a wonderful choice for vegetarians – people who eat entirely without meat products but would like to put their body to a keto challenge.

Today we have decided to tell you more precisely – how can I eat the keto, even if we do not consume meat. Or how can we purify our body, take extra pounds and to tone our body with an extremely good collaboration of two radically different diet regimens. Continue reading to find out why Keto Vegetarian diet would have a great deal of your body, even if you are lovers of meat products.

What is the Vegetarian keto diet?

When we talk about vegetarians and a keto diet, it is important to specify what the differences between the two modes and how they can be combined.

Most vegetarians consume animal products such as eggs and dairy but avoid meat and fish.

Meanwhile, the ketogenic diet is a high-fat mode that limits carbohydrate intake to 20-50 grams per day. This low carbohydrate intake causes a ketosis – a metabolic state in which the body begins to burn fat for fuel instead of glucose.

In a traditional ketogenic diet, about 70% of total daily calories should come from fat, including sources such as oils, meat, fish and full-fat dairy products.

However, the vegetarian keto diet eliminates meat and fish, instead relies on other healthy fats such as coconut oil, eggs, avocado, nuts and seeds.

In this form, the improved meal mode may look more rigorous and difficult to achieve, but it can only be applied for a few weeks in which the body is lighter by food intake. A great period is the transition seasons in which it is nice to give your body a slight detox and unload.

Vegetarian and keto eating modes – Differences

Vegetarian and ketogenic diets over the years have been widely studied in order to detect their specific health benefits.

As already mentioned, the ketogenic diet is high in fat and low carbohydrate content. Although it usually contains animal products such as meat, fish and poultry, it is possible to adapt to a vegetarian diet.

Vegetarian diet has become a permanent way of eating for many people around the world. Some avoid eating meat due to worries about the environment or animal welfare, others choose vegetarianism because they think it is healthier.

The truth is that this lightweight mode is extremely rich in vitamins and useful minerals, as the lack of meat is filled with many nutritious products. However, it is important to monitor the landfill of all elements in the body to make sure we are supplying enough trace elements contained mainly in meat products.

Is there a place for Keto Vegetarian health concern?

  1. When talking about diseases such as diabetes, keta diet is a great way to regulate insulin levels. In general, the Vegetarian diet has a high content of cereals and legumes, which can in no way help control the disease but on the contrary. But the collaboration of Vegetarian keta diet could be accepted as an option. Of course, the choice of such a limited diet in a particular illness should consult a specialist and is in most cases not recommended!
  2. In people who follow the vegetarian dining regime for weight loss, a feeling of hunger and difficulty in removing kilograms is often found. This is due to the low fat content and high level of carbohydrates. In this case, the Vegetarian keta regime would lead to very successful results without an unpleasant sense of hunger and uncontrolled appetite. Therefore, the idea of Keto Vegetarian diet can be attractive to many people who want to avoid meat but still take advantage of the ketogenic lifestyle.
  3. Keep in mind that in Vegetarians of keta diet it is possible to obtain protein deficiency, some basic fats and some vitamins and minerals. The risk of nutrient shortages depends on the type of vegetarian diet you follow and from the types of food you are taking. The more limited your diet is, the more likely you have to have a deficit. That is why we want to make a little clarification.

What are the different types of vegetarianism?

Vegetarianism is generally divided into 4 main categories arranged in a row of the most restrictive to the most released diet:

Veganism – limited mode.

Veganas have the lowest choice of eligible food products. They avoid all dairy products, eggs, seafood, poultry, meat, fish and other animal products, including copper in most cases.


This type of vegetarians consume basic dairy products (the word “lact” is associated with them). but avoid eggs, seafood, poultry, fish and meat. People in India who are vegetarians mainly follow this way of eating.


This nutritional diet allows dairy products and eggs, but avoids seafood, poultry, fish and meat. This is the most common form of vegetarian in the US, Europe and other Western countries.

Pessary Diet – Extended Option.

Peppercans consume seafood, fish, dairy products and eggs, but avoid poultry and meat. This mode of nutrition is considered to be semi-gentral and does not pose a risk of nutrient shortages.

Keto diet can be combined with most vegetarian diets. Of course, lighter forms of vegetarians allow a wider range of food choices, making the meal more enjoyable.

Even vegan-keto approach is possible but is much more challenging. It is very important to consume a complete (complete) protein containing all nine indispensable amino acids. In addition to the animal products, we find it in some dairy products, eggs, nuts such as almonds, walnuts and Brazil nuts.

By excluding all animal products, Veganas usually rely on a combination of cereals, legumes and seeds to satisfy their need for essential amino acids. However, these foods are not suitable for the keto diet, which is usually limited to 20 grams of clean carbohydrates (minus fiber carbohydrates) per day.

“Eco-Atkins” The diet is one of the options for those who want to avoid all animal products. This diet is entirely on a plant base and contains fewer carbohydrates than most Vegan dining plans. However, it is not considered keto as it includes cereals and provides over 50 grams of net carbohydrates per day.

Vegetarians and Keto Diet – How to Renew Vegetarian Keta Diet in 5 Steps

We present our Vegetarian Plan of Keto Diet in 5 efficient steps.

  • Reduce carbohydrates.
  • Include protein.
  • Eat 1 to 3 servings of vegetables at least twice a day.
  • Use healthy cooking oils and in preparing salad dressing.
  • Tamper your food with different herbs and spices.

1. Reduce carbohydrates

To enter your ketosis and stay there, it is best to limit the net intake of carbohydrates to 20 grams per day. This means you will have to avoid very popular vegetarian protein sources such as cinema, buckwheat, legumes and cereals. These foods are too high in carbohydrates to be part of the ketogenic lifestyle for most people.

Also do not forget to avoid fresh milk, root vegetables and fruits other than berry fruits.

2. Include high quality protein source at each meal

As mentioned above, except in meat, some dairy products, eggs, nuts such as almonds, walnuts and brazil nuts also contain all nine essential amino acids. The combination of these keto-acceptable low-carbids can improve the balance of proteins in a vegetarian diet.

It is advisable for most people to strive for 1.2 to 2.0 grams of protein per kilogram of reference body weight.

This is usually about 70 grams of protein in keto diet per day, depending on the health, composition of the body, the level of activity and the age.

For convenience we have prepared a table to orient what the minimum daily amount of protein should be based on your height.

Top 3 Vegetarian proteins


  • They contain high quality, easily digestible protein.
  • Provide a choline that is associated with better brain function.
  • Extremely universal and economical source of protein. Contains 14 grams of protein and 1 gram of carbohydrates in two large eggs.


  • Rich in protein.
  • Excellent source of calcium, potassium and magnesium.
  • Provides probiotics that are useful for health and immunity of the intestine.
  • Contains 15 to 20 grams of protein and 4 to 7 grams of carbohydrates at 170 grams.

Hemp seed

  • High protein content.
  • Rich in soluble fiber.
  • Great source of magnesium, potassium and omega-3 fatty acids.
  • 9 grams of protein and 1 gram of net carbohydrates of 28 grams.

Other keto vegetarian sources rich in proteins are:

  • Curd – 20 grams of protein and 6 grams of carbohydrates at 170 grams
  • Parmesan – 9 to 10 grams of protein and 1 gram of carbohydrates 28 grams
  • Solid and semi-rigid cheese (cheddar, gauda, probation, Swiss, etc.) – 7 to 8 grams of protein and 0.5 to 1.5 grams of carbohydrates of 28 grams
  • Soft cheese (brie, kamerber, feta, blue cheese, etc.) – 4 to 6 grams of protein and 0 to 1 gram of carbohydrates of ounce 28 grams
  • Peanut or almond oil – 7 to 8 grams of protein and 4 grams of clean carbohydrates of 2 tablespoons

Keep in mind that you will get a small amount of protein and vegetables. Most vegetables provide about 2 grams of glass protein.

We recommend that you provide most of your proteins through minimally processed food and not through protein powders, bars or shakes.

4. Top 5 keto vegetables

  1. Spinach: Rich of iron, potassium and magnesium, 1 gram of net carbohydrates per serving.
  2. Zucchini: good source of vitamin B6, vitamin C and potassium; A fantastic substitute for the noodle, with 3 grams of clean carbohydrates per serving.
  3. Avocado: Excellent source of potassium, magnesium and fiber, 2 grams of clean carbohydrates per serving.
  4. Brussels sprouts: rich in vitamin C, potassium and folate, with 5 grams of net carbohydrates per serving.
  5. Carfiol: Great source of vitamin C and fiber; The perfect keto alternative to potato puree and rice, with 4 grams of pure carbohydrates per serving.

Use healthy cooking oils and in preparing salad dressing

Natural fats improve the texture of food and can help you stay City for hours. In addition, they are necessary for the proper absorption of fat-soluble vitamins A, D, is also K.

Since fats provide most of the calories in keto diet, it is important to choose health and natural ones. Example are coconut oil, coconut oil oil, cow oil, cold pressed olive oil, cocoa butter for pastry and the like.

Season your food with different herbs and spices

Cooking with herbs and spices can help increase the variety of tastes in the vegetarian diet. Moreover, they are an additional source of trace elements. Apart from the more common as basil, rosemary and cinnamon, experiment with some herbs and spices you have not tried.

Vegetarians and keto diet – how to avoid nutrient shortages

It has become clear that vegetarian and keta modes of nutrition are a fully compatible collaboration, but is it possible to accumulate shortage as a result of this limited diet?

Vegetarians often rely on cereals and legumes to satisfy their daily microelement needs. However, in the Vegetarian keto diet, these foods are limited. Therefore, it is important not to forget to take adequate quantities of omega-3 fats, iron, calcium, vitamin B12, vitamin D, zinc, potassium and magnesium.

If you follow our 5-step plan, which includes the consumption of high quality vegetarian protein sources and many low-carb vegetables, you should be able to satisfy these needs.

If you want to be safer, include the food regularly to ensure the microelements that keta vegetarians sometimes do not get enough:

  • Nuts and seeds
  • Almonds
  • Linseed
  • Hemp seed
  • Pumpkin seeds
  • Walnuts
  • Natural black chocolate
  • Unsweetened cocoa
  • Artichoke
  • Broccoli
  • Brussels sprouts
  • Kale
  • Mushrooms
  • Spinach
  • Usually yogurt
  • Cheese
  • Berry fruit
  • Avocado
  • Olives

However, we recommend the additional intake of important vitamins and trace elements that could be depleted rapidly in following this strict diet.

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